When I was a kid, I grew sunflowers in our family garden. I was very excited, because this was the first thing that I had planted and nurtured all on my own. All summer long, I put my heart and soul into cultivating my plants. I watered them daily and pulled the weeds that sprung up around them. And my sunflowers grew to tall heights, ripe with seeds. 

When it was time to harvest my plants, I put them into our storage shed to dry, where I promptly forgot about them (out of sight is out of mind, especially when you’re a pre-teen enjoying the lazy days of summer). When I finally remembered my sunflowers, I went to collect the seeds and found that the fruits of my labor were gone! Mice had snuck into our shed and had picked my sunflowers clean. 

You Will Reap What You Sow 

I learned a valuable lesson that summer that has stuck with me through the years: Don’t put your heart and soul into growing your dreams and then shut them away where they wither and die. Instead, reap what you sow and enjoy the efforts of your work. Make a salad, can the fruit, or share your abundance with your neighbor. (In other words, finish your education, start that business, improve your love life, or follow your heart’s desire.) 

I know so many people who start down the path toward a dream or a goal and when the going gets a little rough, or they reach the smallest roadblock, they abandon their destination and take the easy way out. In this case, you will also reap what you sow, which will most like be regret. 

Plant the seeds of your dreams, and follow them through to fruition. By doing so, you will honor your higher self and live a more fulfilling life.

To get the Daily Inspiration and life coaching you need to reach for your dreams, visit 5 Minute Self-Help.

We live in a cynical world where the publicized news is mostly bad and there is a crisis brewing in nearly every country. But even though we are bombarded with negative messages each day, there are many ways to rise above the doom and gloom and live a more spirit-based existence.

This article outlines a 7-day plan for leading a more spiritual life. Apply these techniques to your life day-by-day, and within one week you should feel happier, more joyful, and enlightened!

Day 1: Perform random acts of kindness. We’re starting out with something easy, because everyone is in a position to share kindness. Whether it’s holding the door open for the elderly woman entering the bank or bringing your co-worker coffee, find little ways throughout your day to be randomly kind.

Day 2: Watch for spiritual signs. Today your assignment is to watch for signs that have a spiritual message. An angel emblem somewhere or the word “Hope” on a billboard are just a couple of ways that spiritual signs will speak to you. When you recognize a spiritual sign, acknowledge it and feel your spirits lift in response.

Day 3: Have an attitude of gratitude. When you wake up on day 3, make the choice to have a have an attitude of gratitude. Look for the good in everyone, everything and every situation and be grateful for every lesson there is to learn today.

Day 4: React from the heart. Your assignment for this day is to make every decision a heartfelt one. Throughout the day, pause before you do something and silently ask, ‘What would my heart like me to do here?’ And then listen quietly for a gentle nudge that points you in a direction. If you don’t receive a clear answer, try closing your eyes and putting your hand over your heart before asking for clarity.

Day 5: Turn routine into ritual. As you’ve noticed by now, your assignments are getting progressively more challenging. But I’m confident that you’re up to the task! Life can be very routine and mundane, which has the ability to drag you down. So today, you are going to turn routine tasks (like showering, washing the dishes, or running errands) into rituals. As you go through each segment of your day, stop for a moment and make sure that your mind is 100% on the task at hand. Instead of planning your grocery list while driving your kids to school, for example, talk to them about their day ahead and be fully present in the conversation.

Day 6: Detach from the drama. It’s so easy to get caught up in the drama of your own life as well as the lives of others, including the artificial lives on T.V. That’s why, today, you are going to detach from all of the drama. If a friend or loved one tries to pull you in, change the subject if possible or walk away if you have to. And don’t forget to turn off the T.V., or at the very least watch something uplifting. You cannot lead a spiritual life if you’re feeding on the negativity of drama!

Day 7: Visualize your desired outcome. Congratulations! You’re almost there. Your final assignment is to visualize your desired spiritual outcome for the weeks ahead. One example would be, ‘I desire to hold on to an attitude of gratitude while spreading kindness and continually being watchful for spiritual signs.’ Whatever you desire in your quest to lead a more spiritual life, hold on to that vision throughout the day.

Learning to lead a more spiritual life takes conscious effort on a daily basis. Although your experience won’t be transformed in a single day - or even a single week - if you continue to practice the techniques outlined in this article, you will experience transforming change.

Everyone wants to achieve some measure of success in life. But there are some people who are afraid of taking the risks needed to achieve the rewards of success, which limits their potential and actually kills the thrill of living a full life.

If you think it’s the fear of failure that holds people back, this isn’t always the case. Sometimes, it’s the fear of success that allows us to sabotage our hopes of achieving a particular goal. In fact, there are some people who, when they are just on the brink of something wonderful, suddenly walk away or end their quest without explanation.

This fear - the fear of success - is altogether different than the fear of failure, yet it holds the same power when the going seems to get too tough, or when the light at the end of the tunnel is clear, but the thrill is more in the journey than the final destination.

If you experience a fear of failure (or of success), there are several things you can do to fight that fear. Below is a five-step self-evaluation process that will help you figure out what you’re afraid of so you can fight the fear head-on. 

1. Determine what it is that is holding you back. What is the ultimate fear?

2. Re-examine your life and try to pinpoint the first time you experienced this type of fear.

3. Talk with a friend or a professional who can be objective about your situation and shed light on what’s really getting in the way of your goal.

4. Make a list of your previous “failures.”  Write down what stopped you from succeeding and note the reasons why you consider these to be failures.

5. Review your list with an honest assessment about your fear. Self-realization is important at this point. Once you determine why you failed, you can then understand the fear behind it. Was the goal too difficult to reach (fear of failure)?  Or, perhaps the success was too difficult to handle (fear of success)?

True fear is a genuine feeling that something negative will happen, not a make believe excuse to avoid taking action. It comes in all shapes and sizes and can lead to anxiety attacks, panic attacks, generalized anxiety, and the overall belief that reaching for that brass ring will yield nothing, or worse, doom. But, by following the five steps outlined above, you can fight the fear of failure (or success) head-on - and win!

As a member of 5 Minute Self-Help, you can get the personalized support you need to succeed. For just $5, you get access to great tools and resources and unlimited coaching. There’s nothing to fear about that!

With the number of people who claim to be depressed at near epidemic proportions, it’s time to take a step back and ask ourselves: Why are so many people are depressed and why are women significantly more depressed than men? Better yet, if you’re depressed, or know someone who is, what is the best course of treatment to beat the blues so you can begin to lead a happier, more productive life? 

There are different factors that contribute to depression. Too many challenges in life (and not enough coping skills) are certainly factors. Un-related health problems, such as hypothyroidism or a vitamin D deficiency, can also make you feel depressed. And a chemical imbalance within the body can lead to depression. 

Although many cases of depression are treated with medication, drugs alone rarely get to the root of the problem. Anti-depressants attack the symptoms of depression from a chemical perspective. But if you don’t address the other factors that contribute to depression, you may end up being medicated for a very long time. That’s why the best defense against depression is a wellness plan that takes a body, mind, spirit approach. 

Body 

If you’re taking medication for depression, you’ve begun working on the Body part of the whole person approach toward wellness. But there are other aspects of your body that you should address. Diet is a huge defense mechanism when fighting depression. Proper nutrition - including plenty of fresh fruits and vegetables and adequate amounts of lean protein - are critical to the optimal functioning of your body. Filling your stomach with fast food and refined sugar will only increase the chemical chaos in your body, making it more difficult to reset the balance. Consider taking a high quality vitamin supplement each day to support adequate vitamin and mineral intake. 

Exercise is another important aspect of the Body equation. Studies have shown that 30 minutes of light aerobic activity like walking can help your body product natural antidepressants, called endorphins. Getting some sort of exercise every day is very important if you’re depressed. 

Mind 

Next up in the fight against depression is the Mind. Negative, self-defeating thoughts are learned over time. And with hard work, they can not only be un-learned, but they can be replaced with positive, nurturing attitudes. 

Although immersing yourself in self-help books can help (Hay House and TUT have great selections), re-training your mind often requires outside assistance. A therapist or personal coach will have many skills, tips, and tricks to help you overcome the internal mind games that we all play. It’s important to find someone you can trust so that you can be honest about your thoughts and feelings without feeling judged. Because of this, you probably shouldn’t fill this support role with a friend or loved one. The people you are close to often can’t be objective in this role and may not tell you what you need to hear. 

Spirit 

Finally, it’s vital to feed your Spirit when fighting depression. Although taking a more active role in religious activities can help some people, feeding your Spirit goes well beyond this structured environment.  

There are countless ways to bring more spirit into your life. Here are just some examples: 

• Take a class
• Read an uplifting book
• Take up meditation or yoga
• Do volunteer work
• Practice random acts of kindness
• Get a massage
• Take a long, hot bubble bath
• Hug your children or spouse more often
• Call in sick and take a “mental health” day

Feeding your Spirit simply involves taking action or doing activities that makes your soul feel good inside. 

Not an Easy Road

Taking a proactive, mind-body-spirit approach to fighting depression is not an easy road to follow, especially when you can’t even bring yourself to get out of bed in the morning. But if you truly want to heal yourself from the inside out, you really need to address all aspects of who you are: body, mind, and spirit. 

Begin by taking baby steps and incorporating a little bit of each aspect into each day. And be sure and reach out to your health care provider and other trained professionals to ensure that you get the loving support you need as you begin the road to recovery.

I recently had dinner with a friend in a quaint, waterfront community. Being portion-conscious, I had part of my dinner boxed up to go. After eating, my friend and I took a long walk up and down the lake’s shore.

It was a beautiful, balmy night. The sun was mostly gone and the lights of the evening reflected brilliantly off the water. Couples snuggled on benches, mothers walked their babies in strollers and joggers pounded by, their skin glistening with sweat. The walk should have been perfect, but was marred by one thing: my box of leftovers.

The Burden of Carrying Stress

As I walked along in conversation with my friend, that box became more and more annoying. I shifted it from hand to hand, lifted it up and down. Nothing I did with it was comfortable.

Our lakefront loop lasted about two miles. We decided to sit for a while and visit some more. Next to our stone perch was a garbage can. Without thinking about what I was doing, I threw my box of leftovers into that can.

Suddenly, I was uplifted, liberated. My hands were free from the burden of that box and so was my mind. I no longer had to think about new ways to hold or position the box to be comfortable.

In reflection, that box of leftovers symbolized the leftover burden I carry every day. The burden of work and family and of feeling less than perfect. The burden of carrying extra weight and constantly trying to find a way to be comfortable in my skin.

Releasing the Stress that Weighs You Down

The simple act of throwing that box away freed me from that particular burden and made me realize that I have the power to release anything that weighs me down.

Now, when my work day is done, I visualize throwing out the excess “trash” before turning my attention to my family. And when I worry excessively about my  weight or some other issue, I stop myself and take those unproductive thoughts off my shoulders and dump them where they belong - with those leftovers.

Have you ever said to yourself, a friend, or a loved one, “My life is great. I have nothing to complain about, but I just feel so sad!” Everyone experiences feelings of depression, anxiety, and sadness once in a while. Although most people can pinpoint the cause of their blues, such as experiencing hard times, needing more money, receiving bad news, living with rainy weather, or even having hormonal changes, some people feel sad or depressed without really knowing why.

I recently had lunch with a friend and when I started listening to the negative stories I was telling her about the current state of my life, I had an epiphany: I was stuck in a sad cycle that was creating a steady stream of negative thoughts in my mind!

When feeling sad leads to day after day of feeling blue, it’s time to take self-help action before full-blown depression sets in. So I created a plan for breaking my sad cycle in just three days.

Day 1

One Day 1, I decided that, instead of being sad, I was going to be wealthy! In a small notebook, I wrote down a list of the many ways that wealth touches my life:

• The money in my bank account
• My beautiful family
• My lovely home
• My home-based business
• My generous clients
• My just-for-emergencies credit line

Throughout the day, every time a negative thought crept into my mind, I stopped what I was doing and read through my wealthy list. By the end of that day, my veil of sadness was beginning to lift.

Day 2

On Day 2, I decided that, instead of being sad, I was going to be wealthy and grateful! In my notebook, I wrote down a list of the many things that I’m grateful for.

Just like Day 1, every time a negative thought crept into my mind, I stopped what I was doing and read through my wealthy and grateful lists. By the end of Day 2, I realized I was no longer wallowing in sadness. In fact, I was beginning to feel hopeful about my future again.

Day 3

On Day 3, I decided that, instead of letting sadness creep back into my life, I would focus on sharing joy with everyone I came in contact with. In addition to reviewing my wealthy and grateful lists, I looked for ways to spread joy to others. Here are some things I came up with:

• I waved to the neighbor getting her morning paper and to the kids waiting at the bus stop by my house
• I held the door for an elderly woman at the post office
• I smiled randomly at strangers (and they smiled back!)
• I hugged my kids and told them I was happy to be their mom
• I answered the phone with, “Good morning!” and “Happy Friday!” instead of simply, “Hello.”

By the end of Day 3, I actually felt lighter in my body, as if the weight of the world was no longer sitting on top of my shoulders. I was also eating healthier because I didn’t crave comfort food.

Each day since then, I choose another positive aspect of my life to focus on and look for new ways to uplift others. Sure, the bills keep coming in and the housework still needs to be done, but worrying about them only makes me feel sad. And I would rather feel wealthy, blessed, abundant, and grateful! Depression is a serious illness that should be treated by your doctor. But if you’re feeling blue, try my 3-Day plan for breaking the sad cycle - before depression sets in!

Hay House and TUT are two great resources for books and DVDs that can also help you break the sad cycle. And if you need a little one-on-one mentoring to put this 3-day plan into action, the personal life coaches over at 5 Minute Self-Help are awesome. the cost is only $5 and they can help you stay on track and truly beat the blues forever.

Stress at work presents a significant challenge because you have very little control over the environment and the anxiety it causes. Stressors can come at you from a variety of sources, including the people you work with, your physical office setup, and the type of work you do. Short of changing jobs (and probably finding yourself in a similar situation even if you are making more money), avoiding everyday stress at the office just isn’t possible.

So, how do you cope when you feel like you’re at the end of your stress-at-work rope? It’s easy. Just incorporate these three simple strategies into your work week.

1. Take a Walk

One of the most basic strategies for stress relief is physical exercise. But you don’t need to go out all for exercise to be effective against work stress. A brisk 20-30 minute walk up the street or around the parking lot will work wonders for relieving a stressed out state of mind. When walking, avoid planning your next task. Instead, allow your mind to relax and your thoughts to float by like the clouds in the wind. When your walk is finished, take a few deep belly breaths and perform a few stretches. You should feel relaxed and re-energized. Oh, and before heading back to your desk, grab a tall glass of clean, fresh water to hydrate your body’s cells.

2. Catch a Catnap

Power napping is another strategy that provides almost instant stress relief at work. But the key is to not sleep too long or you’ll end up feeling worse instead of better. On your lunch or afternoon break, slip into a quiet conference room or out to your car. (Make sure you won’t be disturbed.) Set the timer on your cell phone for 15-20 minutes.

Sit back, close your eyes and allow your mind to go blank. If you have trouble stopping your thoughts, try focusing on a single word or simple phrase, such as Relax, or I am relaxed. The point is to doze off just long enough to give your mind and body a much-needed mini-nap. But if you aren’t able to fall asleep, the short meditative break will be almost as refreshing. Give yourself a few minutes to snap back to reality before heading back to your desk.

3. Stay Away from Stimulants

When you experience stress at work, it’s common to reach for an extra cup of coffee, a diet soda or a candy bar as a pick-me-up. But those quick fixes are doing your body - and stress level - more harm than good. The stimulant effects of caffeine, chocolate and sugar increase your heart rate and cause your muscles to contract. They actually add a heaping helping of tension onto your body before they wear off with a crash. Avoid artificial energy bursts by preparing healthy snacks to take to work and choosing bottled water, caffeine free herbal tea or vegetable juice as your drinks of choice. By avoiding caffeine throughout the day you may even sleep better, which allows your body to recuperate from the day’s many stresses and prepare for the next round of stress at work.

For many women, stress management is a life long endeavor. You can get some really great tools for managing stress, including the full length e-book, Less-Stressed NOW!, for just $5 over at 5 Minute Self-Help.