 Hey everybody J.R. Fisher here welcome to Friday good to see everybody and Don't forget put your comments in that comment section or chat box. Whatever you want to call it We're gonna talk about stress today Stressful Friday, but actually I'm gonna try to erase some of that stress I've got some pointers for you that I think it's gonna help you out I don't forget to give me a thumbs up if you would on this video It does help the distribution a lot and don't forget to hit that subscribe button turn it from red to gray and Ring the bell so you're notified right you got to turn on all bell notifications So you're notified every time I go live or if I upload a video and welcome welcome, man I'm excited today. It's nice and sunny outside here today at Texas. It's a little chilly. What do we got temperature going wise? Tell me what you guys got going. I know some of you on the east coast are gonna be hit with a storm I mean a storm it looks like a really big storm, so I don't want to be there now But it looks like it's hey, it's 43 here today. It's gonna get up to 57. That's pretty darn good You know, there's colder places out there. My son is in Cleveland, Ohio And right now it is well there it is 23 but it feels like nine degrees so yeah, I'm pretty happy with that balmy 57 We're gonna get today Guys stress. How could you have stress if you're working online? It's the easiest simplest thing in the world to do, right? Well, no, it's not really the case. It shows, you know stress actually You know if you really want to get into them the meat of this stuff, which we do it can cause actual physical symptoms It's been known to cause headaches upset stomach Blood pressure issues chest pains trouble sleeping I mean stress is a real thing and I don't care if you think you're tough or how bad you are How much you can handle the stress is going to be there anyhow, okay? So we need to kind of mitigate it do what we can do to get rid of it If you've got some things that help you with stress Let me get my microphone a little closer if you've got some things that help you with stress Please share it in that chat box if it's not live when you're watching this You can put it in the comment section there But stress is a real thing guys It says, you know the OSHA even says it's a hazard of the workplace And it it estimated that it put the cost of stress at $190 billion a year in revenue in the US, okay, and it's revenue because it's health care costs, right? It's not isolated to any industry. The problem is widespread actually 65% of adults say that work is the source of their significant stress And it doesn't matter if you're not going to an office, you know Even if you're at home, it can still affect you So we want to talk about some things that can really help you out with this a lot of colleges have studied this And they've all come up with the same conclusions. You need to do something about it, okay? There's no such thing as a really stress-free environment because you kind of create it for yourself, okay? So what I want to do is I want to go through a few steps That's going to help you out. Okay, you've got to make time for your workplace wellness That's the first thing I would tell you is this is something you actually have to set time aside for okay? You could do little things like even if you're working at home You could put greenery, you know in your office. Maybe that makes you feel a little bit more calm Keep a water bottle on your desk so that you're drinking water now I've got a little bit tea right here now But I generally you know when I'm working on my computer if I'm at Starbucks or whatever I have a big cup of water and take a sip right now Another thing is if you can do it Having natural light is the way to go Now I have both I have these lights that are around me right here But I also got some big picture windows so I have some natural light too, which is nice Every now and then get some humor in there. Okay. Laughter is really good for reducing stress You know try setting up a laughter gym in your company, you know if you're in an office somewhere, but you know Make sure that you know you keep your attitudes up that that means so much You know good smells, you know, maybe you like a candle. Maybe you like a diffuser Maybe you're into essential oils or whatever it is all those things can really help you out Okay, so you need to concentrate on those things and realize it now the next thing I'm gonna tell you which is number two is You want to prioritize and organize? Okay, those are other good things you can do here, too And then we're getting some comments here. Let me throw them up on the screen There's mr. Paul. Mr. Paul. What's going on planning and exercise helps me. Yeah, and you know, it's like I Try to talk about exercise with people and they say things like I just don't like working out Well, you know, I don't either I know I never had like working out I just know that I'll die sooner and I'll get sick faster if I don't you know, so that's why I do it It's not because I'm like, oh boy. I can't wait to go do some setups today. I love me some sit-ups I don't I don't the other day, you know I'm doing this Push-up thing and I'm really into doing the push-ups and I don't mean that I enjoy doing it because I'm not saying that I'm just saying I enjoy the effects afterwards So what I'm doing is an emom and you guys can practice this to it's every minute on the minute That's what that stands for E-M-O-M every minute on the minute So I'm doing it with push-ups right now and David Goggins was doing it and I was watching some of the stuff He was doing so I do I do 12 push-ups every minute The other day I did 17 sets that was day before yesterday. Yeah, so I did 204 push-ups now You say well, you know that that's plenty I don't know if it is or not because when I was at the end of it I felt like I had more in me, but I had gone through 17 minutes of push-ups So I was like, yeah, I better stop because I got other stuff I got to do But there's all kinds of stuff you can do to stay healthy You know in prioritizing which I'm saying for number two and organizing is one of them You got to kind of clarify your goals, you know before you could really Prioritize anything you've got to have set objectives, okay? Not like if I were to say, you know, I've got 14 videos to edit. I'm gonna edit videos today I know I'm not gonna edit all 14 of them So how many of those videos am I actually gonna edit sit time, you know make time and sit down and think about this stuff Clarify what your goals are Be sure that your daily activities Track back to one of your overarching goals prioritize against goals. Don't set priorities Arbitrarily use your goals to elevate and help the importance of these tasks Focus on maybe two to three things max. Don't give yourself 25 things to do in a day You can always add to your list Okay, it's not like if you only put two or three things on your list and you finish them by 10 a.m You're off for the day. You can add things to your list, okay? But there's an old saying if everything is a priority Nothing is a priority you got to focus on what the biggest Biggest levers are the things that are gonna really really make a difference in your day Yesterday, I had a bunch of things I had to work on. I had to hire an SEO guy. I had two Magento extensions. I had to get installed. I had to make those things work I had to edit some videos and I got a lot of that stuff done Which is good, but I didn't set, you know 50 things for me to do either You also have to set a deadline. Okay, if you don't have a deadline, you really don't have a goal Okay, it's gonna get pushed aside, you know, and I know I have a couple things like that now I don't have a deadline on like the book I'm working on in a course I'm working on and so it tends to get pushed aside because of other things But we recommend really that all your team members kind of plan their weeks on Friday or even Sunday So they know what they're doing make it to do list. I have one on my phone I keep it on cheap as a matter of fact Google keep and I have a list of all the things I want to do They're not goals and they're not set for priorities today But anytime I run out of something to do I can run to that list and say hey Let me grab one of the things off this list because these are the things I said I was going to do Get a sip here real quick And even if you're guys you're watching this and it's not live put your comments in the comments section You could do that. I come back through and answer them. I got a bunch this morning. I got to get in there and answer So, you know, you could do that and let me Guys feel free to put your comments in that comments. I know it's Friday. We always have a reduced audience on Friday I think people are like 10 o'clock on Friday learn something I don't know about that, but I know you guys come back through and you watch these videos I get probably 10 to 20 times the amount of views After I do a live But those of you who are live, you know keep putting your comments up in there Paul You're really good at that. So you keep doing it too. Number three Form some positive relationships. Okay making friends At work isn't always easy and I've heard this saying, you know You know work is work and friendship is friendship and you should keep them separate They do kind of cross over they just do People may need to spend up to 200 hours together before they actually consider themselves close friends That's pretty crazy, right? That's what a recent sociology study suggested You got to spend 200 hours with somebody now the thing is if you're on a job I remember when I was in the automotive business, we would work, you know, 60 70 hours a week So you had that knocked out in two and a half weeks But um being around somebody you really do get to know them you you see them in bad times at good times You see how they react to things Um And that's what builds a relationship, you know, I have some friends in san diego We talked to the other night for about 45 minutes and that guy has been a friend of mine since I was Gosh, I'm going back now 27 years old And i'm 62 now and he's been my friend that many years and we still stay in touch. We still talk They lived in san diego. We lived in san diego and we lived there. We would go out to dinner usually two three times a month but It's important that you have these friendships and these friendships really can't be one sided You got to kind of work on them. You got to call people and talk to them and say, hey, how you doing? What's going on? And when you have these friendships, you can take a break during the day and call up your buddy You know say i'm gonna take five minutes and you know talk to one of my friends Um, and I work online. So a lot of my friends are online Uh, and you know, I have a friend that's in Columbia right now and you know, I'll jump on and just talk to him in columbia I have a friend who's in alabama You know and we'll talk and you know, sometimes we do FaceTime sometimes we just text sometimes we email But I stay in touch and that's what you got to do is you got to stay in touch Another thing you should do after you stay in touch is put the smartphone down Instead of burying your head in instagram Feeded lunch leave your phone at your desk during your breaks and engage with other people online Okay, or engage with somebody who's working with you in the office. However it is Um, uh, you can also host events. I used to do meetups. Those were great in san diego And I haven't gotten back to that, but I'm going to but meetups are an awesome thing to meet new people You know and you can share ideas you can start a group on pretty much any subject you want And you know, we're pretty much free to move around here in texas now You know, we're not as locked down as the rest of the world, which I love That's what I love about texas number four and I touched upon this in the beginning Guys, this is so incredibly important and before I read it Before I read it, let me put paul's comment up here. Let's see what he's got I also started looking at food as fuel And try not to eat process chemical laden foods good for you paul. That's really good. I mean, it's hard to do I know it's hard to do but you know when people say it's hard to do I'm like so what so what that it's hard, right? Okay. I do like me some good italian sausage Yeah, I do too and You know, you can get some sausages better than others, right? You go to a butcher's shop where they grind their own That's going to be better than the chemical laden ones and you're going to get a grocery store We're going to do some mexican food today, but we're going to go to a place That is a family that's been around for years. They have tons of restaurants and everything is made from scratch So, you know, that's really good as opposed to going to let's say taco bell where everything's processed So you can do that Right. So my next big one. Are you ready for it? Start exercising if you're already exercising exercise more. There is nothing better for stress than exercise guys It I mean I could just list all kinds of benefits Well, maybe I should Maybe I should But one of the big things is the endorphin releasing properties of exercise It's been proven Regular aerobic exercise is a natural stress reducer. It is it's hard to be in a bad mood after I worked out It really really is it's almost impossible Uh exercise ability to elevate the mood is well documented There's been numerous studies going back to the early 80s that found that regular exercise can actually improve your mood For people with moderate depression. So you can actually overcome depression like that You know many many many years ago They knew that depression was something that you dwelled on And they would take a lot of people that were in hospitals and they didn't have the drugs they do nowadays Which I don't know if that's good or bad But they would tell them they had to clean the tile on the floor And they would give them a toothbrush to do it and the reason they did that is because if they were concentrating On cleaning those tiles with that toothbrush. It was really really hard to think about their depression And some other studies in 1999 a study found that exercise was just as effective in eliminating depression Uh antidepressants were in other words. It was just as good as taking an antidepressant It was that good exercise also helps get your mind off stressful thoughts By training yourself to be in the moment and focus on your body's movement So if I'm if I'm concentrating on doing push-ups, it's hard to think about building my sales page Okay, if I'm doing that I've got to get my next count. I know the next minute's coming up and I've got to do my next 12 I know that that's something I got to do By training yourself to be in the moment and focusing on your body's movements Rather than mulling over your worries and all your problems exercise can be a form of addictive Active meditation and it can have a calming effect on the entire body You know, how do you go about it? You know launch launch a wellness challenge? Okay, do something along those lines gamify company fitness, you know with your friends and family or whatever Switch to an active desk, you know, they say sitting for long periods of time is not good for you They say sitting is the new smoking. Okay. It's that bad for you to just sit at your desk all the time Let me jump in on some of these comments here Don't tolerate rude people. Yes, paul you hit that one a lot You must have some rude people in your life and distance yourself from them You must have some negative people in your life. I also don't tolerate negative Speak both for myself and others. Yeah, and you know that that that negative speak for yourself Is really something I was talking to my daughter the other day and she's she does stuff online and matter of fact She is a reels maker on Facebook and they contacted her and she's a monetized reels maker. So she gets paid for her reels that she does Um, and I said something to her about something and she says well dad You know, I always get nervous like that because that's just the kind of person I am And I was like, whoa Hang on for a second. What do you mean? That's the kind of person you are So she had labeled herself and when I called her out on I said I said the co You're you're telling yourself that you're that kind of person And she's like wow, you're right. I did say that I said, yeah And that that gets in your brain that impermits your brain. You got to catch yourself when you're saying stuff like that Uh, let's see. I also had to quit watching the Karen videos And the first amendment audits with cops too much stress in those Yeah, television programming video programming can really really take a toll on you You know, we watched uh a movie last night my wife and I did and it was stressful And I don't normally watch movies and I don't watch stressful movies matter of fact, I spent a lot of my time watching youtube and Specifically the niche that I watch is recipe videos. I watch a lot of recipe videos And that is like one of the most calming things I can watch those and just fall asleep like a baby It's a whole lot easier But man, you got to watch what you put in your brain. That's very true So you could do an active desk you can do a desk where you stand up You can get one of those elevated things that elevate your desk I don't sit at my desk very often in case, you know, you see me on the videos I'm sitting at a desk, but I almost never come in here. I come in here to do videos for the most part But you know, you could do that get an active desk You can you can take a walking meeting you ever thought about that say, hey, let me meet up with you And we're gonna go walk around the lake We'll go walk outside and have a meeting and we can talk about things That's a really really good thing to do because you're actually getting that meeting knocked out But you're actually doing something active at the same time now Paul talked about this just a second ago. Let me put this up on the screen here. Paul, you can chime in on this also There we go But here's the thing Eat healthy and nutritious foods Now let me let me give you kind of a caveat to this You probably will not eat healthy nutritious foods all the time. It's okay It's okay if you don't do it all the time But you should try to get some of your diet and because you screw up because you ate that ice cream or that piece of cake or something Does not mean you should quit Um, have you ever heard the saying eat your feelings? It's a real phenomenon people Turn to unhealthy comfort foods as stress management, especially when they're at work So safe to say that if you're dealing with work stress In this manner, it's not good. So why does this happen when you're stressed our brain releases this hormone cortisol? Which makes us crave salty sweet fat laden foods for the temporary pleasure they bring but ironically Stress eating only exasperates the problem. So it's going to make it worse if you do that Sugar or really fatty foods like pizza and burgers and ice cream They make us feel tired lethargic and less likely to tackle the problems that are in front of us that are causing all the stress And that problem could be something you're putting off And that's going to kind of be my bonus in just a second. I'll tell you about that Um, so stick around to the end. I think you're going to really like this That's why it's so important to eat healthy foods that are rich in complex carbohydrates The ones that fuel your brains support your concentration and focus This is going to give you the power to learn how to handle work pressure and how to overcome stress at work If you're not sure what to eat think about this Think about lean proteins. Think about chicken or better yet wild caught Atlantic salmon That's really high in mood stabilizing omega threes Superfoods like kale dark chocolate. Yes dark chocolate. You can have it. Just don't eat too much blueberries, which contain a mood boosting antioxidant complex carbs With like whole wheat bread or whole pasta and vegetables Foods that are high in fiber like fruits and vegetables And the things you want to avoid what do you want to avoid? foods high and fat like cheese You don't want to eat too much red meat though. I like red meat. I think it's good for you Don't eat too much of it. It's it's it's really a moderation thing more than anything. I think But you know, that's something that you got to realize Foods that are high in refined carbs or sugar which cause your energy to spike and crash Alcohol, which is a natural depressive nicotine, which is really bad. I mean, I don't know who smokes anymore I don't have a single friend that smokes. I don't think I think there's one distant family member that smokes But man, you gotta feel like a pariah if you're smoking nowadays Anything that's caffeinated Coffee soda tea. I'm drinking some tea here. I drink one cup of tea in the morning Not every morning, but one cup of tea in the morning. That's all I have It's not saying that you can't do some of this stuff, but don't overdo it Don't drink a two liter bottle of coca-cola. It's full of caffeine and sugar You know, I know people who have done that in their past And get enough sleep Get enough sleep You know, I've heard too many times where people say, well, just, you know You should only sleep four hours night. That way you can get so much done Now I'm not saying that I haven't done that where I've slept four hours a night or five hours a night But that's all I needed that night. Okay. Um, I I let my body go to sleep when it wants and get up when it wants I don't use an alarm clock unless I have an appointment to get to or something like that But generally there's no appointment that is going to be before I normally wake up anyhow So I don't even have to worry about that. So I haven't said the alarm in years and years Uh, I really can't say enough about getting, you know, I know sleep now Some of you may be having a hard time with chronic insomnia, but there's reasons for it and I want to get into those Two it's because your lack of sleep inhibits your ability to cope with your normal amount of stress Okay, so it's going to make you even more stressful. Um, so what should you do? Well, you should try to shoot for seven to eight hours of sleep a night. Okay There used to be the stigma Around all business leaders that sleep is for the week. Okay that the most productive people They know that can operate peak performance without regenerating themselves without sleeping. That's just so wrong It's just so wrong. You do need sleep. You need to rest your body Stick to a schedule if you can your body's internal clock by hitting the hay at the same time every night Uh, it gets used to it. It gets accustomed to it. It knows to go to sleep You should be able to fall asleep fairly quickly and wake up at the same time every day without an alarm clock And I just said that right um speaking Of having a schedule that will help you out avoid sleeping in on the weekends A lot of people do this they screw up their schedule like well, it's saturday so I can sleep till 10 Well, now you don't need to do that You don't need you don't need extra sleep because the day of the week starts with an s. You don't okay While it may be tempting sleeping in can throw off your schedule and make it more difficult to fall asleep That night Turn off your screens an hour before you go to bed. Some people have a real problem with this some people don't I don't think I have a problem with this so I don't have to worry about it If you don't think you have a problem with it. Don't worry about it If you think you do you shouldn't really worry about it None of this is cut and dry for every single person Uh, and the next thing I will tell you if you feel tired during the day And if you work at home and you could do this take a cat nap. I've done it You know 15 20 minutes. I'll lay down on the couch and I feel really rejuvenated. I don't need an hour nap I don't need a half hour nap. Some people can't do that. Some people fall asleep and they're going to sleep for an hour or two Okay, maybe that's not for them. I don't know you got to work out what's best for you So you got to kick these bad habits guys. You got to get rid of these bad habits. You got to be positive You got to resist saying you're a perfectionist because that's just such BS. There's no such thing Is a perfectionist that's called a procrastinator And you can focus on what you can control I think a lot of people get really really tied up in politics nowadays And when they do that they get all worked up and politics is really something you can't control I've been watching the stock market the other day. Let me check here real quick um One area of my portfolio. I lost $68,000 in the past week and a half. It's stressful But it's like, you know what nothing I can do about it. It's the stock market There's nothing I can do about it. Uh, it has come back a touch today, but it's still not looking good So I got to quit looking at that quit looking at the things that aren't making you feel good, right? Um And let me take a look at some more of the comments. I think I got a couple in here Uh, what do we got here? I shoot for proper eating 80% of the time. That's great, paul You just work on it, right? It doesn't matter if you're perfect I don't beat myself up from mistakes and you shouldn't I might feel guilty But that's the thing about guilt. It goes away. It does go away And and there's always the next meal that you could work on. Okay, and you know what? I think that, you know, at least a day a week you should have a cheat day and eat whatever you want Doesn't matter. Eat whatever you want. My son is a bodybuilder and he's incredible shape. He's carved And he works out really hard, but one day a week he'll say screw it. I'll just eat what I want The rest of the day is he does meal planning and weighs his food and measure stuff and does all that But you know what? You don't have to do that 100% of the time I'm also working hard To keep my work area organized and clean. Yeah, I wish I could show you my desk here I have zero pieces of paper my desk used to be covered with papers And envelopes and all this now I have one place in the house Where I keep some paperwork and it's a stack that's about this high And it's in our butler's pantry My wife still doesn't like it, but it's there And that's the only place I have any type of paperwork at all. I don't have any paperwork in my life Which I that's really reduced a lot of stress for me when I get paperwork in when I get mail in I handle it right then or I decide where I'm going to file it, but it doesn't get left out. It's done Okay By the way, I was surprised to see how much sodium is in a lot of bottled water. Check the labels Yeah, you gotta be real careful now. The only bottle of water I drink is spring water A lot of these I don't know protein waters or You know propels or Gatorade or all that they're all sodium So you want to be really careful about that and that is really good Gatorade is really good if you're going to go out and run You know five miles ten miles and you're going to sweat a lot and your electrolytes are going to go down And you're going to flush out a lot of sodium you need that sodium back But if you're just sitting at your desk drinking Gatorade's you're in bad shape. Okay, you don't need that And that's a good point Paul. Thanks for bringing that up So that's what I got for you today that in the fact that I'm going to a really cool Mexican restaurant today I mean really cool. This this place is off the chain cool Okay, I'm gonna I'm gonna take some pictures if you're friends of mine on facebook You're gonna see some pictures and if you're not why not why not friend me on facebook? I think I got a few spots there open So friendly And if you're interested in different restaurants and stuff every friday my wife and I go out to a different restaurant Every now and then we'll hit the same one, but You know, I think for about eight years in san diego for the most part. I'd say we were 85 90 new restaurants every friday Not easy to do But we're in austin now I'm in georgetown, but i'm north of austin and there's so many restaurants. I can pull it off again Which is pretty cool that I could do that all over again If guys if you have any more comments or anything go ahead and throw them in the chat box paul As always you're very appreciated. You always have good comments in there You always have good information And I appreciate your support I really do But guys if you have any other in there and and especially you people who watch this Which is the majority of my audience who don't watch live they watch afterwards because it's not convenient 10 a.m On a friday is not convenient for you and you're probably saying why didn't you do it at 7 p.m On a friday and I would repeat I don't have to So I don't I do it when it's convenient, but you can watch it at 7 p.m on a friday if you want That's not a problem. You're welcome to do that Don't forget to give me a thumbs up that means so much So if you're watching this all you got to do is click that thumbs up thing man It means the world to me. It really does. It really helps my distribution It helps them pushing out this video to other people It just helps the interaction. I just can't I can't tell you how much good it really does in addition to that Don't forget to subscribe hit the subscribe button down there turn it from red to gray If I haven't said that before and don't forget Bring the bell turn on all bell notifications so you're notified each and every time I go live guys It's going to be a wonderful day and it's going to be a wonderful day because you're going to make it a wonderful day You're going to decide today and it's all your decision today and every day from this day forward to enjoy your day You don't know how many days you got left You might as well enjoy them while you can Am I right if I'm right give me a thumbs up if I'm right subscribe if I'm right put a comment in there I think I am it is entirely up to you how the day goes Okay, all you got to do is react positively to everything that happens to you Can you always be in a great mood? No, but you can try Be kind to everybody. Thanks so much for listening and I'll see you. What's today friday? I'm gonna try to do this again tomorrow possibly tomorrow I'll send you an email if you're not on my list go to jro fisher.com get on my list opt in on anything And you'll get my emails. Thank you so much for listening to this today I really do appreciate it and I'll see you later