3 Stress Busters for the Holidays & Beyond

When it comes to marketing in December, many small business owners feel overwhelmed. Here's some advice I solicited for skiers preparing for the 2007 American Birkebeiner 51 kilometer cross-country ski race (http://www.birkie.com). While tailored to skiers, it applies to business owners as well. And it's advice we recommend throughout the year to help our clients stay in shape so they can achieve more in their businesses. Enjoy!

3 Stress Busters for the Holidays & Beyond
by James Lean, M.D.

December can be a tough month to maintain a workout schedule and stay healthy and centered. But if you're not working out and staying balanced, you could find yourself in the doctor's office. It was reported in the July 15, 2006 American Psychological Association journal that up to 90 percent of all physician office visits are for stress-related aliments. Here are 3 tips to help you balance the holiday demands while you stay in shape and minimize stress:

1. Admit you cannot do everything.
Research shows that stress is triggered by the realization that we can't do and control everything. With the holidays parties, gift giving and heavily scheduled activities comes a tendency toward trying to "do it all" -- and that's a prescription for misery and stress. This holiday season remind yourself that everything doesn't have to be perfect, just "good enough."


2. Give yourself permission to lighten up for the holiday.
Studies have shown that humor activates our physiological systems, including the muscular, respiratory, cardiovascular and skeletal. It lowers blood pressure and increases endorphins. This leads to a sense of satisfaction and well being which reduces the possibility of burnout. When we laugh, we feel physically better, lighter and more relaxed. We have the same positive physiological experience when we smile.

3. Know that a short workout is better than no workout.
Exercise has been proven to boost immunity, relieve pain, decrease anxiety and prevent depression. Yet how will you find time to fit exercise into your demanding holiday schedule? Realize that you may have to settle for a shorter workout or a non-traditional workout like shoveling the sidewalk or walking the dog. Either way, those who fit regular exercise into their holidays and beyond will likely feel the exhilarating surge of mood and energy that repetitive motion activities seem to bring.

Intense exercise stimulates the brain to release hormones called endorphins, normally for suppressing sensations of pain and producing a sense of well-being. Endorphin production usually begins about 15 to 20 minutes into an exercise session and peaks after about 45 minutes.

Repetitious movements, such as walking, skiing, swimming and aerobics also increase levels of serotonin, a brain neurotransmitter. Low levels of serotonin are strongly linked to depression, anxiety and aggressive behavior.

Regular repetitious exercise may act much like an antidepressant drug, enhancing serotonin and bringing about a sense of well-being. Like the drug, however, exercise must be taken regularly to maintain its effect.

A randomized, controlled Duke University study in 2000 showed that exercise worked as well as Zoloff, an antidepressant, to reduce depression after 16 weeks. After eight months, however, those who had learned to “exercise their depression away” had significantly less risk of relapse than those who had previously been on medication.

Norepinephrine, another key substance in mood regulation, also is stimulated during exercise. Norepiniphrine is thought to play a direct role in the brain's stress response. Research has shown that exercise increases concentrations of norepinephrine in the locus coeruleus, a brain region that modulates the stress response.

Some researchers believe that regular exercise may adjust the responsiveness of the stress reaction system and make it more efficient and better prepared to deal with other life stressors. Ninety percent of published studies on mood and exercise have found exercise to have antidepressant and anti-anxiety effects.

There is now considerable evidence that regular exercise is a viable, cost-effective but underused treatment for mild to moderate depression that compares favorably to individual psychotherapy, group psychotherapy, and cognitive therapy," state Tkachuk and Martin in a June 1999 literature review published in Professional Psychology: Research and Practice.

Exercise is also known to enhance sleep and reduce fatigue. A good workout leaves muscles relaxed and spirit energized. Stress is less likely to bother us. At bedtime we fall asleep more quickly, sleep more soundly and tend to feel better rested in the morning. We likely will feel less fatigued the next day.

This holiday season don't let stress overtake the simple pleasures of family, friends and physical activity. Throughout the month, maintain flexibility with your schedule, creativity with workout solutions, and resiliency in the face of excessive demands. As the snow settles after the holiday, turn your thoughts to the Birkie and Kortelopet and jump back into your workout routine with gusto!


James Lean, M.D. is a board-certified psychiatrist in Washburn, Wisc. He's training for his 6th Birkie and plans to be still skiing the Birkie, Kortelopet or Prince Haakon at age 70.


© 2006 BoostYourBottomLine.com

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Marketing Spitfires Holly George and Leslie Hamp publish Marketing Blast, a monthly ezine filled with red hot strategies to blast your business to the next level. If you're ready to jump start your marketing, make more money, and stay on the fast track to business success, get your F.R.E.E tips and Marketing Mastery Success Kit now at www.boostyourbottomline.com

Got Marketing Ideas?

We admit it. We're geeks. We can sit for hours developing marketing products, brainstorming marketing solutions, and reviewing the good, the bad and the ugly. Well here's a good one:

Nokomis, an elegant restaurant and wine bar along the shores of Lake Superior (north of Duluth), gets a gold star for creating an experience and tapping into emotional triggers. They identified the feeling they want customers to experience and the picture that comes to mind with that feeling:

Romance: dining by Lake Superior moonlight
Pampered: classic entrees and new cuisine like Lake Superior Whitefish Cake
Escape: retreat from home to a beautiful location
Fun: enjoying the company of partner and friends

Identifying feelings and pictures that come to mind helps small business owners create offerings and marketing pieces. Nokomis, for instance, gives a bookmark (featuring a passage from Longfellow's Hiawatha's Childhood) to every customer. Think about it. Every time a customer uses the bookmark, they'll see the contact info of Nokomis and remember the lovely dining experience. Talk about top of mind awareness! It'll keep customers coming back...even way up on the north shore of Lake Superior. Check it out at http://www.nokomisonthelake.com

© 2006 BoostYourBottomLine.com

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Marketing Spitfires Holly George and Leslie Hamp publish Marketing Blast, a monthly ezine filled with red hot strategies to blast your business to the next level. If you're ready to jump start your marketing, make more money, and stay on the fast track to business success, get your F.R.E.E tips and Marketing Mastery Success Kit now at www.boostyourbottomline.com

Is Your Website and Brand Memorable?

When I was in Chicago helping our son move to a new apartment, I noticed something that caught my attention...and made me want to chase the van down: http://www.sparklequeen.com.

The website URL was easy to remember and was definitely something I needed, so I checked it out. Talk about great branding. Hillary Thieling was a stay-at-home mother and an entrepreneur at heart. She launched Sparkle Queen Cleaning Service, which is dedicated to taking care of people AND operates according to her values: fun, connection and growth. Browse her site to see how she uses color, photos and copy to reinforce her brand. Notice how her logo represents her name and company. Notice how she taps into benefits with this short phrase: "Enjoy your free time." And notice how she lets others sing her praises through testimonials.

The Sparkle Queen has an unmistakeable brand identity. We know that most small business owners never reach this success. We know that more than 80% go out of business before they reach year three. We know most business owners don't know how to define that exclusive trait that sets them apart from the competition, let alone how to talk about their business benefits.

How frustrating! Every time we read these dismal stats or work with small business owners who are spinning their wheels, we become even more committed to share our passion and show them the difference between a highly successful business and one that closes it doors in just three years. That's the basis of our Fast Tracks. Fun stuff that truly shows others how to boost their bottom line.

© 2006 BoostYourBottomLine.com

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Marketing Spitfires Holly George and Leslie Hamp publish Marketing Blast, a monthly ezine filled with red hot strategies to blast your business to the next level. If you're ready to jump start your marketing, make more money, and stay on the fast track to business success, get your F.R.E.E tips and Marketing Mastery Success Kit now at www.boostyourbottomline.com

Link: http://www.boostyourbottomline.com

Pitch Story Ideas After the Election

I know better. Always be aware and mindful of what's going on in the news and how it impacts your media contacts. Yet today I forgot and neglected to follow my own advice. In my work zone, I sent an email to a television contact and got the following message back:

Leslie, My head is full of elections right now… I’ll try to get back to you later in the week.

My response: Oh yes, elections; how silly of me to bother you! I apologize and look forward to connecting in a few days.

Like me, you may not have gotten very far if you tried pitching ideas today because journalists are working long hours covering local, state and national elections. Pitching your ideas tomorrow or Thursday will be a much better bet. Be creative and tie into the elections. Here are a few ideas to jumpstart your thinking:

1. Are you leadership coach? If so, share your thoughts on what you've seen in the leadership arena among local, state or national candidates.

2. Are you an advertising expert? Comment on television advertising and why the mud-slinging or above-board ads worked or didn't.

3. Are you a financial guru? Share your thoughts on the economic consequences of the election.

Think about the election and how you might be able to tie into the topic to share your expertise and capture some publicity. And give your favorite media person a few hours of rest before you contact them!

© 2006 BoostYourBottomLine.com

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Marketing Spitfires Holly George and Leslie Hamp publish Marketing Blast, a monthly ezine filled with red hot strategies to blast your business to the next level. If you're ready to jump start your marketing, make more money, and stay on the fast track to business success, get your F.R.E.E tips and Marketing Mastery Success Kit now at www.boostyourbottomline.com

Hit Your Target "Head On"

"Head On - apply directly to the forehead... Head On - apply directly to the forehead... Head On - apply directly to the forehead."

At first, I thought the makers of this product were trying to fulfill a 2,000 word requirement for English Lit. (or they'd never raised incessantly inquisitive children). But then I rethought. This low budget, annoying advertisement is marketing genius!

In one, 15-second fell swoop the makers of "Head On" have promoted the biggest benefit to their product, created excellent brand awareness and even accomplished how to use it. This drug store brand has experienced mammoth success simply due to one Sacred Word (well, phrase): Head On. Genius!

Does your brand have a Sacred Word (or phrase)? Can you say one thing, and your brand comes to mind for many people? How about a quiz?

"BAM!" (Emeril)
"Zoom Zoom" (Mazda)
"Like, Totally!" ("Valley Girl")

Sacred Words often are used as marketing slogans; however, their distinction is in their timelessness. They outlive any marketing campaign by becoming a part of your brand. The two can't be separated.

Creating and promoting a Sacred Word for your brand can help you realize enormous profits. Learn how to create your Sacred Word - and many other elements that will give your brand the distinction you crave to leave your competitors in your wake! Click Here to learn how to get one-on-one consulting and create your ultimate Branding Plan.

There's a reason they're called "SACRED Words." What are yours?

© 2006 BoostYourBottomLine.com

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this complete blurb with it: Marketing Spitfires Holly George and Leslie Hamp publish Marketing Blast, a monthly ezine filled with red hot strategies to blast your business to the next level. If you're ready to jump start your marketing, make more money, and stay on the fast track to business success, get your F.R.E.E tips and Marketing Mastery Success Kit now at www.boostyourbottomline.com