You may meet someone who has faced many challenges in life and yet they seem to prevail. It’s hard to tell where their strength comes from until you ask them. They may explain about gaining inner strength through prayers and how turning to someone or something bigger than themselves provided that strength.

Many people don’t understand prayer or the need for it. They may think of prayer as a trite activity for the weak minded. Others, however, swear by saying prayers and knowing that prayers are beneficial.

Saying prayers means you are leaning on someone stronger to undergird you when you’re faced with the unexpected. You can request additional inner strength when yours is waning and expect your request to be met. Science has now shown the correlation between faith, prayers and healing; is it any wonder prayer can increase your inner strength, too?

Some religions say prayers three times a day while others suggest prayers be said at a specific location. Still others believe prayers can be said at any time of the day or night. If there’s a need, prayers can be said.

Why would a person choose to pray rather than look to others to help them when they’re in need? Some people don’t want to share fears or failures with others, but in prayer they can be real without fear of reproach or being made fun of.

Buddhists pray to have their inner abilities of strength, wisdom, and compassion awakened. This is done as meditation where the Buddhist attempts to replace negativity with the blessings of life. They believe daily prayer is important and can lead them.

The Sikh say specific prayers in the early morning, at dusk and at night as well as other prayers for specified reasons. They gather for corporate prayers in addition to praying individually. Many who follow this path attest to gaining inner strength through prayers.

Addicts who are going through 12-Step programs are encouraged to find a ‘Higher Power’ to pray to receive the inner strength they need to avoid succumbing to their addiction. Some feel 12-Step programs are strictly Christian, but that’s not true. While they do recommend seeking a ‘Higher Power,’ they don’t dictate which power that is. Many addicts were able to gain the strength they needed and overcome those addictions.

Gaining inner strength through prayers is something people from many cultures do. Some believe it doesn’t matter who you pray to. They believe the mere fact you’re reaching out to the universe is enough to gain the inner strength they need.

Hey – Did someone press the FFW button?

Have you ever felt like someone just pressed the Fast-forward button on your day and before you know it the day is over and you are sitting there wondering what you’ve accomplished?

I love to organize and with working Part Time outside of the home and FULL-TIME at home with my business, 4 children and Husband I really rely on a schedule and many time management tips to keep my sanity (ok, so some of you think I am already insane, I won’t argue with that) but at least I am organized

Here are a few of my favorite Time management Tips (these are just a few of the tips I share with my Journey to Joy students):

1. Meal Planning: Try planning 1 – 2 weeks worth of meals at a time and write them down on a calendar. Do your shopping accordingly and prep tomorrows dinner today. You will be AMAZED at what a time saver this is.

2. To-Do Lists: I know most people HATE them but they actually do work. Just take a few moments out of your day (either in the morning or in the evening) to make a list for that day or the following day. Be sure to only put down the items that you MUST finish on this list.

3. Delegate: Do you have friends, a husband, children that can pitch in and do a few things for you? If so, be sure to use all of your resources.

4. Morning Rush: Scooting the children out of the door can be a huge time eater! Be sure to prepare lunches, lay out clothes and plan your breakfast the night before. This will make your mornings run a tad smoother.

5. Just say “NO”!: Such a small word that carries a might punch! If you truly can’t fit something into your schedule and it is not urgent, just say No!. Keep a list of non-urgent things that you can do on hand for when you do have some down time.

Well, those are just a few of my time management tips. I personally set aside about 15 minutes a night and sit down with my Palm Pilot and make a short TO-DO list for the following day and it is amazing at the time this save.

Also be mindful of your own body. Are you a morning, afternoon or night person? Try to schedule your most time consuming tasks when you have the most energy.

Take Care!

Next Steps:

For more help, instantly access your instantly access your Journey To Joy tools for a happier and more fulfilled you. This inspiring eBook with accompanying audio recordings, worksheets and easy-to-apply action steps shows you how to squeeze more time and happiness into every single day.

There are many benefits of having a good sense of humor and laughing each day. Laughter, when it’s shared between friends and family, can actually improve your relationship. It can also have a domino effect by being contagious. All you need is for one person to begin laughing and others will soon join in the fun. Laughing actually triggers physical changes in the body which means there are health benefits of humor as well as emotional ones.

The health benefits of humor and laughter include reducing the effects of stress, lessening the sensation of pain, and giving you a boost of energy. You can also expect to feel better emotionally after laughing, particularly if the laughs were deep, sustained belly laughs. Laughter can also boost your immune system which could keep your entire body healthier.

Some experts believe laughing can be as good for you as exercise. In fact, some experts think of laughter as jogging for the inside of the body. The good thing about laughter is that you don’t need any special equipment, don’t have to pay for classes, and it can be enjoyed anywhere. Best of all, it’s free!

Humor and laughter reduce stress. You can’t be stressed out if you’re laughing; it’s simply impossible. When you laugh the body releases endorphins which help reduce stress. It also improves your mood which can have a large part to play in how stressed you feel. Laughter relaxes your muscles and can help you remain happier for up to 45 minutes after the laughter stops.

How do you get humor back into your life if it seems to be non-existent? There are a number of things you can do.

* Start with a smile. Smiling, like laughter, is contagious. If you’re already smiling it will be much easier for you to break into laughter. Think about something pleasant or enjoyable. Then when something does or says something silly or funny, you’ll be laughing with them before you know it.

* Move toward laughter whenever you hear it. In most cases, if someone is laughing loud enough for others to hear them, it’s unlikely they’ll be upset if you come near. You can actually ask people, “what’s so funny,” and they’ll likely tell you so you can join in the fun.

* Spend time with people who are fun to be with. Children are great for being able to laugh easily. Some adults can easily laugh at themselves or at funny things that happen around them. When they start laughing, it’s easy to get caught up in the joy, too.

* Watch older comedies that you found funny in the past. Some of the newer comedies simply aren’t as funny as they’d like us to believe. Find comedies that make you laugh and enjoy them regularly.

You may have heard the song lyrics “Money makes the world go around.” That may be partially true. However, you may want to try humor instead. Learn how to get fun back into your life and feel good by laughing every day.

* One of the best things you can do to enable you to get the sleep you need is to follow a bedtime routine. Go to bed at the same time every night and get up at the same time each morning. Your body will fall into a rhythm, which may make falling asleep easier each night. Even if you’re tempted to change your sleeping patterns on the weekend, avoid that temptation. It may take until Wednesday for your body to get back into the groove of sleep.

* Avoid watching television prior to going to bed. Television stimulates the mind and that’s not conducive to getting to sleep at a decent time. And you definitely don’t want to have a television in the bedroom.

* Drink some herbal tea prior to bedtime. This will calm your nerves and enable you to relax. Certain herbal teas such as chamomile, lemon balm, and valerian are good for helping you fall asleep.

* Warm milk has long been given to people to help them sleep. Rather than having plain warm milk, add a teaspoon or so of honey to it. The warm milk relaxes you and the honey has recuperative properties.

* You may have been told to avoid eating prior to bedtime. However, some research indicates that having a high-carbohydrate snack can help. You may want to eat two cups of air-popped popcorn, fresh strawberries over a slice of angel food cake, half of a whole-wheat English muffin with honey drizzled over it, or a baked potato with salsa. These foods contain nutrients which help induce sleep.

* Take a bath as part of your bedtime routine. Use two to three drops of lavender, chamomile, rose, or sandalwood essential oil in the water. Not only will the oils help you relax, you’ll also smell nice when you do drift off to sleep. Combine a couple of the essential oils to create your own special mixture.

* Put a few drops of lavender or ylang ylang essential oil directly on your pillow case if you’re having an especially difficult time falling asleep. These essential oils will help you fall asleep quicker and sleep more restfully than without them.

* If you have a lot of things weighing down on your mind, keep a notebook and pen near your bed. This will enable you to write down everything you’re afraid you’ll forget during sleep, will help you plan your day, and give you a place to jot down things in the middle of the night if you happen to wake up. Once you have written down everything you think you need to remember, it will allow your brain to relax and you’ll be asleep before you know it.

You may be tempted to reach for an over-the-counter sleep aide if you’re having problems falling asleep. These may be good occasionally, but they can become addictive. Using one of these natural top sleep boosters will bring you the sleep you need without using unnatural or synthetic means.

Let’s Face it, every mom has had one of “those days”. The baby is feed and dry but very fussy, your child forgot to tell you about a science project that is due tomorrow and hands you a list of 10 things that you must get from the store, you forgot the roast in the oven and now it is dry and your husband just called to say that he is stuck at the office… again! After a day like this, it can be very hard to keep your stress level low. With each passing minute you may feel your stress and irritability rising, your patience getting shorter and your fuse about to blow! Calgon Take Me Away!!

When you feel the need to escape and take a few minutes to yourself to de-stress, follow some (if not all) of the tips I share with my own coaching clients below.

Put yourself in time out: Allow some alone time for yourself. Use this time to focus on you. Find a place in your home that you can go to and find privacy. You can ask your partner or a friend to take the family out for a few hours while you enjoy your alone time. Do nothing, sleep, read, watch a movie, and just enjoy your solitude.

Call a Friend: Rather than yelling at your husband or your children, try picking up the phone and vent to a friend. Be sure not to vent AT her, but rather tell her about your day and get it all out. If she offers you some advice, listen and soak it in. This mini-time out session will leave you feeling heard, de-stressed and you will find that by the end of your call some of you anger will have dissipated.

Play: As adults, we sometimes forget the beneficial value of play. Play stimulates our imagination, encourages our creativity, boosts our energy, and best of all, it is fun. Try a game of tennis, a game of cards online or perhaps invite some friends over for an evening of adult board games.

Meditate: Meditation has been proven to reduce your blood pressure, and helps to dramatically reduce your stress level. Meditation and/or prayer will help you to keep in touch with your spiritual side. Meditation is a very effective method of relaxation. To meditate, quiet your mind and allow yourself to focus on one thing, such as your breath. Find a relaxed comfortable position where Try visualizing good health and peace as you inhale. While you are breathing out breathe out all of your stress. Set aside approximately 20 minutes for this exercise. Upon completion, you will see just how much more relaxed your mind and body is.

Take a nap: Find a quiet, comfortable spot and take a nap. Even a short power nap can leave you feeling refreshed, renewed, and more focused. Studies have shown that people who spent 30 minutes each day napping had one third less heart disease than those who didn’t nap.

Eat: Not just anything but certain things. Studies show that certain foods can help reduce stress. Carbohydrates will actually soothe you. Good sources of carbohydrates include rice, pasta, potatoes, breads, air-popped popcorn and low-calorie cookies. Experts suggest that the carbohydrates present in just one baked potato or a cup of spaghetti or white rice, is enough to relieve the anxiety of a stressful day.

Movie Time: If you don’t have anyone to watch the children for you while you de-stress. Put in one of their favorite movies, supply your children with a few healthy snacks, and have them occupy themselves for a little while so that you can take a breather.

Don’t feel guilty for taking time out to rejuvenate your mind and body. Being a mom is not an easy task and it is a full time job. Take a break when you need it and be sure to ask for help to keep the stress at bay.

Next Steps:

If you need an extra hand getting what you want out of life, contact Certified Life Coach, Aurelia Williams. She’ll help you design a life that allows you to reach your business and personal goals; cultivate more fulfilling relationships and that elusive achieve work/life balance you’ve been striving for.

Click here to learn more about her coaching program.

There are some women who may never be considered to be a “classic” beauty, but that doesn’t mean they can’t still be considered to be attractive. Every woman won’t be a super model but when you really think about it, wouldn’t the world be a boring place if everyone was stunningly beautiful? Here are some ways you can learn to appreciate your inner beauty rather than fixating on the outward appearance.

* Define what inner beauty is to you. Is it having integrity above all else? Does it equate with being a good listener or having compassion for those that are hurting? Can it be said you have inner beauty if you’re able to see the good in others or if you have a great sense of humor?

* Whatever inner beauty consists of to you, determine to work on those areas of your personality. Develop your sense of justice, compassion, or the ability to listen and truly hear what others are saying.

* Think about how you can make yourself more attractive, but don’t rely on your outer appearance to help you get by in life. Do your best to dress neatly, have your hair styled in an appealing way, and think of how you want to be treated by others. Even if you’re not considered beautiful by society’s standards, you can still be attractive.

* Another common saying you may have heard is that the “eyes are the window to the soul.” If you’re unsure of yourself or don’t feel good about yourself, it’s unlikely you’ll look into the eyes of another person. What do you see when you look into another’s eyes? Are the alive with confidence and mischief or lacking energy and distant?

* Do your best not to make disparaging comments about others’ appearance. There really is more to a person than what you see on the outside. If this is true for others, it’s also true for you.

* Show others that you care about them. Encourage them to be the best they can possibly be. Cheer them on when they’re struggling. And no matter what you look like on the outside, you will have the type of character traits which will make you appealing and desirable to be around.

Make it a point to spend time with others who appreciate their inner beauty as well as those of others. Develop a good attitude about life as well as learning how to appreciate your own inner beauty. Feeling good about yourself will make others want to spend time with you and will make you appealing, no matter what your outward appearance is.

Some people won’t spend money on themselves for a day at a spa, but they might enjoy receiving a gift certificate for a day of special treatment. How do you know which day spa and services to choose?

Check the yellow pages of your telephone book to see how many day spas are near you. Write down the names and telephone numbers for each one. Then head to the internet to learn more before calling each spa.

Many day spas have websites where you can view pictures, see a list of the treatments they offer, and learn about the staff. They may list their philosophy behind their spa. You may even be able to take a virtual tour so you can see inside without physically visiting.

After you’ve found any websites, you may want to make some telephone calls. Most day spas welcome questions and may even suggest you come in for a personal tour of their facility. They may not let you in every room, especially if there is a client having a treatment, but you’ll know how seriously they protect your privacy.

Be sure to ask whether the therapists are male or female if you would feel awkward having one or the other. In many cases the spa will only have female therapists, but you may find males in larger cities. Remember, the day spa is supposed to be relaxing; you may not be very relaxed if you have someone from the opposite sex giving you a massage or another treatment.

You may also have some preconceived ideas about what you wear during therapy or what you’re allowed to do. The truth is, spas won’t make you undress if you’re not comfortable doing so. They will also follow your lead in relation to therapies, the pressure used during a massage, or whether or not you talk during your treatment.

If you have medical conditions such as high or low blood pressure, heart conditions, arthritis, or pregnancy, be sure to let the staff at the day spa know. They can tailor your treatment to your needs and avoid anything which might compromise your health.

Prices for treatments should be clearly listed for you to see. Pay particular attention to whether the treatment includes a gratuity for the therapist. If one is not listed, ask before paying to ensure your therapist is fairly compensated for their services.

Pay attention to the cleanliness of the spa. If you see dirty towels or robes lying around, garbage around the trash cans, or a sloppy therapy room, you may want to find another spa. They should be clean and relaxing, not dirty and make you feel tense.

You can expect day spas to offer any of the following treatments:

* Facials
* Body massage
* Body bronzing
* Mud wraps
* Whirlpools
* Aromatherapy
* Hot stone massage

A friendly and attentive staff and treatments that pamper you are what you can expect in a quality day spa. Using these tips on how to select a day spa, perhaps you’ll finally find one and then go and enjoy a day for yourself.

How do rituals help you relax? Knowing ahead of time what your evening holds for you can begin the process of de-stressing. You don’t have to worry about what you’re going to do because you do the same thing every day. The evening, or at least a small part of it, is planned ahead of time which can be very freeing.

The following are some ideas you may want to incorporate into your day to reduce stress and bring on relaxation so you can enjoy your time at home.

Beautiful, soothing music – It has been said that music soothes the savage beast. It can also go a long way to helping you de-stress at the end of a long day. Play relaxing music on your commute home, whether you drive or ride public transit. When you get home, some of the stress may already be on its way out.

Playtime with your child or pet – Nothing is better at melting stress away than playtime with your child. You can get silly together and watch the stress disappear. If you don’t have children, playtime with a pet can have the same benefits.

Meditation – Many people believe meditation can do wonders for helping you relax. Set aside ten to fifteen minutes when you get home to sit in a comfortable chair, close your eyes, and breathe deeply. Breathe in through your nose and out through your mouth. Feel the stress slip away.

Drawing or painting – Get creative to reduce stress and help you relax. Bring out paper, pens, pencils, or paints and then sit down to simply let creativity flow. It really doesn’t matter if you create a finished work; the point is to use creativity to bring you to a point of peace.

Writing in a journal – Writing is another activity which can allow creativity to have free reign to bring stress under control. Begin writing down all of the good things that happened to you during the day or things you’re thankful for. You can also use the time to pour out pent up stress and frustration. No one else will read your journal, you can say what you feel which can be liberating.

Breathing exercises – Women are often taught to use breathing exercises during childbirth. Similar exercises can also reduce stress no matter which sex you happen to be. Be sure to get enough oxygen in and out of your lungs to reduce the effects of stress.

Drinking herbal tea – You can finish up your day by having a cup of herbal tea. There are many varieties which are said to reduce stress. Find one that you enjoy and make it a ritual to drink a cup when you get home to help you unwind.

Combine more than one of these ideas to create everyday rituals to feel relaxed. Your day will end on a less stressful note. You may also find that the following day begins better because you’re relaxed, refreshed, and ready to start your day.

The brain uses neurotransmitters to allow brain cells to communicate with one another. An imbalance in neurotransmitters can produce symptoms of depression, obesity, carbohydrate cravings, migraine headaches, and anxiety. If you can build up the neurotransmitters such as melatonin or serotonin, you can effectively improve your mood during the winter months.

One way to increase serotonin is to take St. John’s Wort which has been used for centuries to treat depression, melancholy, or hysteria. Build up serotonin levels in your brain and you may notice a marked improvement in your sleep patterns, sex drive, and body temperature. St. John’s Wort, a natural winter mood booster, is used in some countries rather than prescribing Prozac or other anti-depressants.

Besides St. John’s Wort, you may also want to consider taking Gingko Biloba or Ginseng. Both of these are said to improve both mood and symptoms of depression. You may be able to find these herbs, along with St. John’s Wort, at discount stores or dollar stores, but you may want to visit a health food store to determine which the best choice is for you.

Another natural way to boost your mood during the winter months is to get outside as much as possible. Natural daylight is one way to increase the production of serotonin. Of course, with the weather being colder, you may have to bundle up and brave the cold to get the extra sunlight, but your brain and your mood will thank you.

Increase your intake of vitamin B6, a precursor to creating serotonin, which is found in fish, lentils, potatoes, spinach, carrots, and sunflower seeds. L-tryptophan, another amino acid precursor, is also great for boosting moods. You can find L-tryptophan in foods such as baked potatoes with their skins on, roasted pumpkin seeds, and kelp.

Despite the fact you may not feel like doing much, exercise is also a good natural winter mood booster. If you take up skiing, snow-shoeing, or some other sport which will get you outside, you’ll receive the benefit of the natural sunlight as well as exercise to help you feel better. Of course, any type of exercise will make you feel better, so if you can’t exercise outside, doing exercises indoors will suffice.

If you’re experiencing symptoms of winter blues or SAD, you may want to give one or more of these natural winter mood boosters a try. You may find using these ideas can help you look forward to the winter months rather than dreading them.

Aromatherapy is not a new technique, although it is only in recent years that it has become more well known. It is the use of essential oils which come from flowers, herbs, shrubs, or fruits and are said to promote health and mental wellbeing. In most cases, the oils are added to bath water, used as a spray on bedding, and sometimes simply inhaled to derive the healthful benefits.

Aromatherapy can do wondrous things to energize, calm, or help beat the winter blues. Essential oils stimulate the sense of smell and can stimulate our memories, emotions, and instincts. The aromas can affect our entire being and psyche. However, it is not a substitute for proper medical care and should not be used as such. It can, however, be a complement to traditional medicine as well as being used in a non-medical way.

One of the most common herbs used by people with mild depression or winter blues is Lavender Officinalis. It has a calming effect on emotions as well as helping to bring clarity of thought. Lavender essential oil is considered to be one of the safest oils used for aromatherapy and can reduce tension, hysteria, and help you sleep. You might notice that lavender is used in some children’s bath wash or powder products as a means to help children relax so they, and their parents, can get some rest.

To make your own aromatherapy oil blends, you’ll want to have an unscented lotion or carrier oil as a base, such as olive oil, almond oil, or jojoba oil. Add a few drops of one or two essential oils to the carrier oil. You can also prepare larger quantities by adding a total of five or ten drops of essential oil to eight ounces of carrier oil. These oils can also be added to shampoo, conditioner, bubble baths, and Epsom salt.

Petitgrain, bergamot, lavender, and lemon are used to help brighten your mood and calm you. Mix together:

25 drops of petitgrain
30 drops of bergamot
20 drops of lavender
25 drops of lemon

This mixture can be stored in a 5 milliliter bottle. Put five to eight drops on a room diffuser, breathe from the bottle, add it to carrier oil, or add it to bath salts.

Citrus blends like the one above are particularly effective for brightening a person’s moods. Here are a few other blends you may want to try.

* For emotional wellbeing: 2 drops Clary sage, 2 drops Frankincense, and 1 drop Sandalwood. Blend this with one tablespoon almond oil and use it for a relaxing massage.

* To beat the winter blues: 4 drops Bergamot, 4 drops Lemon, and 2 drops Ylang-ylang. Can be added directly to bath water or mixed with unscented bubble bath.

These aromatherapy oil blends to help beat winter blues may not bring people with severe depression out of it, but they can do wonders for those who are mildly depressed or simply have the winter blahs. Give them a try; you may have found an easy method for brightening your mood during the long and cold winter months.