It used to be that career success began at the bottom, in an entry-level position, and that you slowly worked your way up the corporate ladder within a single company, earning new responsibilities and promotions based on hard work. As long as you worked hard enough, someone would take notice, and you would move up. Rung by rung, you just had to focus on doing your best and you would be rewarded. This career concept has now retired and is collecting dust in the back of a shed somewhere. [Read more…]
Is your paycheck and your nights out not in a harmonious relationship? You can easily fix that and spend less on your nights out without having to forego the fun. “All work and no play” is just as bad as its other extreme. So it’s not okay to give up going out with the boys (or girls) altogether. But just a few simple tweaks to your wallet-draining routine will save you cash and let you enjoy good times for less cost. If you want to know what they are, read on to know the:
10 Ways to Spend Less on your Nights Out
1. Pay with cash.
Plan how much you will spend for the night and withdraw the amount from your ATM. This is the best way to stick to your budget and keep track of the money you have spent. Leave the debit and credit cards at home.
2. Start the fun at home.
Before going to the bar or restaurant, start with a few drinks in your or a friend’s house. Beer from your local grocery shop is many times cheaper than a bottle at the bar. You’ll also drink (and pay!) less when you’re already out because you’ve had some at home. Rotate with your friends’ houses for every time you go out.
3. Don’t go out hungry.
Have a high-carb meal at home before you go out. You can make it a potluck with your buddies so everyone gets to
eat and have filled bellies before heading out for the night. If you’re not too hungry, it will mean less spending because you won’t be tempted to order those expensive finger foods at the bistro. Another benefit to drinking on a full tummy is the slower absorption of alcohol into your system so you don’t get too drunk too soon.
4.Share car or taxi rides.
If you used to meet up at the bar with your friends, switch to sharing rides to save on gas. Alternate the sharing. If you’re taking the taxi, have a common meeting point and split the fare among you. Riding on cabs is also one way to avoid driving drunk and risking an accident or a DUI offense.
5. Choose beer over shots or cocktails.
If possible, order beer. They’re marked up less than mixed drinks or shots which can cost upwards of 300 percent of their actual price. If you really prefer cocktails or shots, order the house stock. They cost less than name brands and you spend less on your nights out if you change your preferences.
6. Take advantage of happy hours and specials.
Unless you’re living in Massachusetts or some other state that bans happy hour, this drink specials concept is a good way to cut alcohol costs on a night out. Check out local events to find out which nightspot is having happy hours and what the time period is. Drinks and food are discounted or they may be offering specials. The downside is, you’ll have to go earlier than usual to avail of the happy hours.
7. Drink water in between alcoholic beverage.
For every order of beer or wine, drink a small glass of water before starting on the next bottle or glass. Water keeps you less drunk by decreasing the number of alcoholic drinks you take in. It’s also free so you can stay out longer with less expense. Your liver gets a rest from alcohol and that hangover won’t be too bad.
8. Buy by the pitcher.
If you and your friends agree to have the same drink, buying them by the pitcher makes sense. You get three for the price of two (usually) and you split costs. Beer by the pitcher is also cheaper than mixed drinks.
9. Go out on a weekday.
Fridays and Saturdays are the ends of a hectic workweek, so they are the best nights for unwinding, relaxing and sleeping late. They are also the socially acceptable nights for going out, and bars and clubs charge for entrance fees. On Mondays to Thursdays, most of these places let you in for free. Also, some bars waive the entrance fee for early arrivals or before a set time, regardless of day. So, if your group comes in early enough, you’ll be saving a lot.
10. Finish the fun at home.
Have a few drinks and be part of the nightlife scene. But leave earlier and continue the party at home. Stock up ahead of time on drinks and munchies, enjoy and stay safe.
Rumination in psychology is the obsessive attention on past painful situations or events and its alleged sources and outcome. It could be some of your childhood experiences or more recent happenings at work or in relationships. Rumination has two aspects -reflection and brooding. Reflection is actually a positive action. You think about the adverse event and find a solution or you process the strong emotions that the situation evoked in you to help you cope.
Brooding is the negative dimension of ruminating and it is more common than reflection, with most adults going through such a phase at one time or another in their lives. It is sad because when you brood over a negative event and keep playing it over and over in your mind, the consequences are detrimental to both your physical, mental and social health. Psychologists classify rumination as a mental health disorder and warn that it has negative effects. Ruminators have been found to exaggerate their negative experiences. Their memories are more intense leaning towards the negative and the frequency of the situation occurring increases than it actually happened. So for the chronic ruminator, it’s time to take stock of yourself and stop, or seek professional advice if this fixation becomes compulsive.
5 Top Reasons To Stop The Bad Habit Of Ruminating
1. Rumination leads to depression.
When you obsess about a certain incident and its outcome, you dwell on your feelings about it and how it has hindered your growth. In the process, you develop a negative attitude and a feeling of hopelessness. It becomes a vicious cycle of ruminating and feeling depressed and brooding about your lot in life.
2. Rumination hampers your problem-solving skills.
Brooding predisposes you to become fixated on pessimistic thinking. Instead of seeking for ways to rise above a difficult situation, you are overwhelmed and see your problems as beyond solution. This line of thinking increases your likelihood of going into a downward spiral of negativism.
3. Rumination brings about destructive behavior.
When you constantly play over in your mind sad circumstances you have been through, such as a relationship that didn’t work out or an altercation at the office, you unconsciously look for an escape from your unpleasant thoughts. Binge-eating, alcohol and other forms of substance abuse are escapist behavior you may potentially turn to.
4. Rumination induces stress that can raise the risk for high blood pressure.
Going over the same negative life events and feeling that life has been unfair to you is psychologically stressful. But did you know that stress has a physical component as well? Stress produces anxiety that causes your body to release the stress hormone cortisol. But in ruminating, your mind and body is in a steady state of stress and anxiety, stimulating a regular production and release of cortisol. This hormone signals the heart to pump faster and the body to produce more blood glucose. A constant state of elevated sugar and increased heart rate can lead to diabetes and high blood pressure.
5. Rumination turns people away from you.
People who ruminate will initially find compassion and support from family members and friends. But the repetitive whining and the never-ending need for a sympathetic ear to listen to their perceived injustices can turn off people, even those closest to you. For those around you, your griping and endless negative talk and mood can exhaust them and drain their energy. A study by psychologists Nolen-Hoeksema and David of grieving adults has found that chronic ruminators ask for more social support but get less and noted more social friction than the non-ruminators.
How to Get Out of the Rumination Trap
Easier said than done but rumination can be counter-acted with positive distractions. These are activities that divert your mind from the tendency to brood and turn your thoughts into positive ones. Positive distractions include going out and socializing with other people, or taking up a hobby or sport. On the other hand, activities that involve having to go inwards to examine yourself can also help you get out of ruminating. The following techniques may work for you:
- Shift from a negative to a positive thought process.
Recognize that your thoughts are responsible for your emotional reaction. Consciously redirect thoughts to positive ones and stop persecuting yourself with negative ideas.
- Apply mindfulness intervention
Mindfulness has two essential components: being fully aware of the present and accepting one’s thoughts and feelings without judging them as “right” or “wrong.” By being mindful, you minimize your habit of recalling the past, especially the negative events.
Take up meditation. Meditation is a very effective mindfulness technique. It teaches you to focus on the now and letting go of the ego.
- Engage in regular physical activity
You could take up a sport or just schedule a walking or running session a few times each week. Exercise has long been proven to be a powerful stress reliever. Physical activity releases the endorphins in your body. They are the feel-good hormones that improve your mood and make you feel happier. By exercising, you focus on your moves and actions and these help you avoid ruminating on the past.
Every generation has its defining characteristics and unfortunately for millennials, quite a few of them are not too flattering, if measured by baby boomer or earlier generations' standards. Since Gen Y, which is another name that millennials go by, comprises the largest component of the workforce in 2015, their habits, good or bad, will have a profound effect on workplace policies, lifestyles and even on the country's economy.
Here are some bad habits of millennials that can hinder their success in their career advancements and personal lives. Do any of them apply to you?
1. They take the work-life balance principle to the extreme.
A sound mix of working and relaxing leads to more satisfaction in life, good physical and mental health and a general sense of well-being. As a result, a person is less stressed and more motivated, leading to better quality and quantity of output and better relationships with other people.
But millennials place too much emphasis on the "life" part of the work-life balance, taking frequent vacations and forgoing bigger income in favor of flexible work hours and having time to pursue interests outside of work. Yet, they expect to earn enough money to spend on their travels and leisure activities.
But the reality is, the amount of money earned is directly proportional to the effort expended. Giving "me time" too much priority hinders earning potential and financial achievement.
2. They don't have savings yet rack up credit card debts.
Millennials - people born in the period of the early '80s to 2000s - are not too concerned about their future and are not setting aside savings for retirement. Almost 70% of individuals belonging to this age group have less than $5,000 in their savings account and more than half of them do not pay their credit cards in full or are late in payments.
Financial literacy is one problem besetting these young adults but they are not even aware of it. For them, "making it" means having enough money to indulge in the luxuries of travelling, be the first to own the latest gadget, eat out several times a week and spend for other life experiences. The more important issues of being debt-free and saving up for a comfortable retirement plan are deferred. If these habits remain unchecked, the economy could be ruined decades from now.
Millennials need a lesson on financial management. They can start by tracking expenses on their credit cards, having a long-term financial plan and setting aside funds for emergency and retirement purposes.
3. They have a sense of entitlement.
The American Psychiatric Association defines sense of entitlement as "unreasonable expectations of especially favorable treatment or automatic compliance with his or her expectations." It further adds that this trait is characteristic of people with narcissistic personality disorder. The question now is, are all millennials narcissists? If it's any consolation, the selfishness continuum (because a sense of entitlement is, to a large extent, simply being selfish,) runs from feeling mildly to extremely entitled, so the disorder may be present in most normal young people.
The Gen Yers feel that the world owes them, that they are special and unique and therefore should be treated better and given more than their due. One theory for this mindset is that the parenting style of the 1980s emphasized raising a child's self-esteem. So moms and dads were constantly praising their children to the extent that these kids became self-centered and narcissistic. Today, parents and psychologists know better. Intelligence and talent by themselves do not bring success. Millennials must cultivate the traits of industriousness, dedication and hard work to achieve their goals. They should also learn to develop appreciation, gratitude and compassion towards others.
4. They expect instant gratification.
The young today grew up on technology; hence, the need for instant gratification is felt more strongly than those born before the age of smartphones and the internet. Merchants too are capitalizing on the "faster is better" belief. Thus, internet service providers compete to give their customers the fastest connection, Amazon offers same-day delivery, apps allow people to buy movie tickets or reserve for dinner in a restaurant instead of standing in line. All these are available at a higher price, though. The virtue of patience has become obsolete and irrelevant in this connected age.
How does the desire for urgency interfere with success? Multitasking is one consequence. The current generation of youth believes that doing multiple tasks simultaneously using the several technologies available will enable them to accomplish more in less time. New research has found that the brain can focus on only one thing at a time. By multitasking, productivity decreases and the quality of output is negatively affected. Other negative effects are lessened retention of information and shorter attention span.
Examples of giving in to instant gratification that lead to financial ruin are borrowing from a bank to buy a brand-new car when one can't afford the monthly payments, getting credit cards maxed out and even entering into illegal get-rich schemes. Millennials need to re-learn the virtue of patience and realize that waiting will bring more business or professional success and help them achieve better physical and mental health.
Relieving stress through art is not as commonly known or used as yoga or exercise or other popular techniques. Yet, it is one of the most effective, bringing with it a soothing feeling and calming you after a hectic and frazzled day. And it’s easy, too, because it’s the art we all learned in childhood. Remember those coloring books and crayons, paints and canvas, the animals you formed using Play-doh, the sketches you made in grade school? Go back to a toy or school supplies store, get these art stuff and see how immersing yourself in these activities can help you get rid of adult stress and other negative emotions you are feeling.
Art therapy takes your mind off whatever’s bothering you at the moment, even if only temporarily, by keeping you focused in the process, so that you see a difficulty from another perspective, or you are simply rejuvenated and ready to face the world’s challenges again.
Here are easy art forms you can take up without having to take formal classes. You may or may not aim for great results. What matters is, you’ll have fun doing them and you come away with a more positive outlook and less stress and anxiety.
Fight Adult Stress With These 5 Forms of Kiddy Art
Adult coloring books are now on the shelves of bookstores and arts and craft shops. They come with pre-printed designs that can be flowers, nature or abstracts. With a set of coloring pens, this art form is practically risk-free and cheap. Coloring mandalas, a symbol in Indian religion, promote centering and has a tranquilizing effect on a stressed person.
Sketching and Drawing
Drawing is used interchangeably with sketching. You’ll need a sketchbook (preferably, instead of loose papers,) drawing pencils, erasers and a sharpener. Graphite pencils are the most basic and essential media, or you can use charcoal pencil or ink.
Draw from your mind or from an image, real or on paper or screen. Begin with a sweeping motion of the hand, wrist and arm until you get comfortable doing it. If you are drawing a face, for example, start with an oval at the top center, and draw all the way around until you get back to the beginning. Press the pencil lightly during the first attempts and go harder when you get the feel of the pencil.
Kneading, rolling, stretching and mashing clay, then forming it into objects, has a releasing effect on a stressed individual. The soft clay in your hands, whether it’s play dough, modeling clay or silly putty, can be made into many different things. Clay is available in many colors, so there is no limit to the imagination on what can be made out of this resilient material. Sculpting clay is an outlet for anger, anxiety and tension. And it is easily available at any toy or arts and craft store.
Sand Art Bottles
Although sand art bottles date back to the 1800s, they became popular again in the 1990s, with children making them in art class. These artworks are empty bottles in any shape filled with layers or colored sand and other objects, as desired. It could be pebbles, buttons, small plants or any object that can fit in the bottle. You will need a funnel for controlled pouring of the sand into the bottle in layers, a lid and a glue gun for sealing the lid and avoiding spilling accidents.
The finicky process of making a design and pouring sand requires concentration, which in turn, takes the focus away from the stress.
Cross stitching is a form of sewing where the stitches are shaped as x’s or crosses that form a design and are executed on an Aida even-weave fabric. Cross stitched fabric can be made into throw pillowcases, book covers, aprons, small pieces of art, wall decors and anything one can think of. All you need is fabric, different colors of threads, needles and a design. Cross stitch kits can be bought at craft stores online or in a mall. The sewing process has a calming effect and it is a therapeutic way to release adverse emotions.