White Noise is not actually ?noise? it is a random signal with a flat power spectral. It is a sound frequency or a signal that one hears as a gentle hiss, similar to the sound of wind rustling through trees, a waterfall, radio static or the ocean turf.

It is purely a theoretical construct. To use a simple analogy, the color white contains the whole spectrum of colors of light. Similarly white noise is created by using the entire spectrum of frequencies, the human ear can hear.

White Noise can help a person relax or work as a sleep aid. Life is full of disruptive sounds and noises, such as honking of cars, barking of dogs, noisy neighbors, annoying snoring and screaming sirens. White noise does not add to the clamor of noise instead white noise contains equal frequencies of all sounds. Research has shown that a steady, monotonous stream of the same peaceful sound, such as white noise, can filter and mask distracting noises. This gentle continuous sound promotes a calm mood to help you relax and/or fall asleep.

The benefit of white noise for anyone is that it can help lessen the noisy distractions of one’s physical environment. That’s why it’s used to help people relax, sleep, and concentrate better. Different sights and sounds within their surroundings more easily distract individuals with ADD/ADHD, hyperactivity, impulsiveness and other similar disabilities. By masking or canceling out extraneous sounds, white noise can be a very effective part of an overall program to promote greater focus, concentration, and productivity, as well as improved interpersonal behavior.

White noise is often recommended as a behavior modification tool, to help manage your pets’ behavior, especially to relax them. Many dog owners play white noise as an anti-bark control to stop their dogs from incessant barking at loud noises or if they’re suffering from separation anxiety or fear. White noise also helps comforts your scared or nervous pet, especially if it’s experiencing some form of pet phobia.
And, pets love to fall asleep to white noise, just like humans!

White noise can be obtained in different formats such as ocean waves and the wind. Of course, these are not the real ocean waves and wind but pure white noise in the soothing rhythmic pattern of waves or the dynamic intensity of the wind.

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Author Jason represents
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The following article is one of a series of articles which focus on Personal Development, Self Improvement, Motivation and Empowerment. It is based on research done over twenty years as a personal and business coach.

This self improvement article was written in response to questions which I have been asked as well as address common challenges that people have with this subject and all aspects of personal development.I sincerely hope that you find the following information of value.

What Are You Doing To Enjoy Life?

Can you remember your childhood days? During those times, nothing yet seemed complicated - all we had to think about were crayons, cookies, or Santa Claus. We didn’t care about the things we didn’t know because we were just too oblivious of the things that might bother us.

But as we grow older, we get anxious with the things that surround us - life and death, loving and parting, success and failure, to name a few. We find that almost everyday, we are obliged to be concerned about people or events.

Nevertheless, always keep this in mind: Don’t take things as if they are responsible for the way you feel. Events or situations do not trouble you. How you look at them does.

If you miss those carefree days, you just have to look back at how you used to view things then, and you will know what to do now. Here’s a guide to make sure you won’t lose your way:

Cherish the simple things: Trust in the power of a smile or laughter, a kiss or a hug. Believe in kindness, honesty, dreams, and imagination. Living positively is the first step to becoming happy.

Loosen up. Laugh at your mistakes. You might remember the time when you were delivering your speech and your mind went completely blank right in the middle of delivering it. It’s embarrassing. But most likely, your audience will forget about it in a day or two. We all mess up occasionally. The good thing is that people tend to forget such situations.

Surround yourself with what you love. Get a pet. Retain film moments as keepsakes. Keep away from those that drag you down. If that high-paying job makes you sulk at the thought of having to go to work, find a job you like first before quitting. If some people force you to comply even if you think of doing otherwise, stay away from their company.

When it comes to the subject of self improvement, I fully understand (through my own experiences) that it is a lot easier said than done. However, you are here, right now, because you have a desire to improve your self or you are at least interested in this subject. Perhaps you are reading this to help a friend or colleague - great. If this article helps you or your help a friend, paying it forward is what life all about so we all win.

Don’t put it off. Go on that trip. Take your Master’s. Learn a new hobby. You’ll never know the extent of your life. Do something, while you can.

Don’t push yourself too hard trying to please everyone. You just can’t. And it never seems to be worth it anyway. When you want to make somebody’s day, start with your loved ones.

Keep fit. Be that attractive person you always picture yourself to be. Cherish your health. It’s the best way of showing you are putting your best face forward.

Do not assume. Don’t fret about forgetting your speech before you actually do it. Don’t worry about not getting the job you want because you might mess up at the interview. It’s good to expect the worst; but don’t end up expecting only the worst.

Alter your way of thinking. When you’re being ridiculed, criticized about your family background, or condemned for past mistakes, put on deaf ears. Don’t believe everything you hear. You know yourself better than everybody else does. Never wallow in self-pity.

Remember: Don’t get upset over things just because it’s how most people would react when faced with the same situation. When you find yourself being negative - angry, down, jealous, etc. - you also unknowingly drain your energy and enthusiasm. You just have to try keeping these negative feelings in the low, because giving in to these emotions would sometimes make you unreasonable, and you might end up making bad decisions.

Happiness is always in your grasp. You can attain it, as long as you know how.

NOW is the time!

O.K. you have read the article. Now is the time for action. Without action, this article adds no value whatsoever to your self improvement. But remember, without action, you cannot blame this self improvement article or any article for that matter. So, take action NOW.

Even if only one piece of advice, one piece of information, one tip makes a difference, then the whole article has been worth it for all of us.

NOW is the time!

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This is truer than people might realize. Dig deep, there is a significant powerful truth buried in this statement that can redefine life and create more positive and powerful experiences.

As we navigate life, become educated in society, and learn from experiences we inevitably think we know.

We know what people are like, we know what this means and that means, we know what to expect, and we know what will be good and what will be bad. All of these perceptions are defining a reality before it even has a chance to show you something different.

To know is to not know is a statement that drops judgement and allows the experience to demonstrate something new. It also creates an openess for you to discover more; this could be more about you, more about life, more about people, or more about situations. You have still your past experiences there to offer insight and you allow the present experience to reveal more or create something new.

We often say we are not defined by our past. This is the way our life is meant to be and yet, we often are limiting our future based upon past experiences. If this is true in our lives, then we are being defined by our past. All that is needed is a shift in perspective. When the body, emotions, or mind reacts to a situation, person, or whatever, then you want to seize the moment and be curious enough to ask why you are reacting the way you are.

When you are reacting to a situation, it is fear based. This could be a belief, a family emotional trigger, a self-esteem issue, or many other root causes. Being curious and identifying this allows a couple of things to happen. Recognizing the reaction allows you to step back and inquire deeper. This will enable you to discover issues that you can then begin correcting or accepting. Second, stepping back from the reaction for reflection will allow you to respond rather than react. When you are responding to a situation, it is based in peace.

There is so much more that can be explored from this place. Personal power, personal responsibility, accepting responsibilitiy, victimization, emotions, emotional hijacking and sabotage; there are so many depths, twists, and turns along this road of spiritual awareness. Owning and understanding that aspect of your nature allows room for so much of life’s experiences to occur and provide learning. Change is also easier to embrace and navigate.

To know is to not know. I’d just invite you to entertain this possibility and play with it in new situations. Whenever you find a judgement popping up, step back from it and say, “I see you, now let’s just wait and see.” Sometimes, the judgement may be right. Won’t it be wonderful and surprising to experience new truths when the judgement is wrong?

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Lee Down is a Professional Coach, Trainer/Facilitator, Speaker, & Writer of One Man Can Human Capital Development that focuses on relationships, the key foundation to success in business and life. With more than 15 years professional experience and a thirst for truth and understanding, he focuses on the human spirit and human capacity.
Working with clients, he facilitates the breaking down of beliefs, barriers or obstacles that bring clients forward on their journey of discovery with spirit, energy, abundance, passion and purpose, integrating the mind and body experience. Working with business, he brings visionary leadership and relationship skills to the forefront that witnesses an empowered culture evolve and develop directly impacting the improvement to the bottom-line.

Leadership development in the form of Executive Coaching has well and truly arrived in Singapore, but what is it and what qualities do you look for in a good Coach?

Three years ago a small band of qualified Coaches formed a local chapter of the International Coach Federation, a global, self regulating body for professional Coaches.

There were just twelve members and we met at the chapter President’s apartment. Now there are almost seventy members, a mixture of Life, Career, Business and Executive Coaches with varying degrees of training and experience. So what has happened to bring about such rapid growth in the coaching profession and where does it fit in the overall scheme of human development interventions?

One of the primary drivers of coaching’s arrival in Singapore is the availability of Coach training locally. Coaches no longer have to go to Australia, Europe or the USA to get their basic training. Secondly, many MNCs in Singapore have used coaching as a global management development strategy for years and until recently have had no choice but to fly Coaches in from elsewhere to assist with management development plans. Companies previously unfamiliar with the benefits of coaching are now starting to catch on and Singapore government agencies have also enthusiastically embraced coaching to boost leadership performance at senior levels. Hence there is a ready market for those local Coaches, now professionally qualified.

Having said the market is growing, there is still a certain mystique and a number of misconceptions surrounding coaching and how it works. It is regularly confused with training, consulting, mentoring and counselling. Some brief definitions may help to clarify the differences.

Training usually takes place in a group setting and is designed to transfer new skills and knowledge from the trainer to the participants. Training may be followed by various methods of reinforcing the skills learned, but often training is short term with little or no follow-up.

Consultants possess specialist knowledge of a particular industry or function. They apply that knowledge to issues within an organisation and charge a fee based on time and content delivered.

A Mentor, is usually someone within an organisation who passes on functional and organisational knowledge and experience to someone internally who has less knowledge and experience.

A Counsellor typically assists someone suffering from an emotional disturbance due to some past event to come to terms with the past and return to a stable, normally functioning emotional state.

A Coach on the other hand, assumes that he or she is dealing with a normally functioning human being. Coaching conversations are always future orientated. Unlike trainers, consultants or mentors, they may have no knowledge of the function or industry in which the client works. Coaches are not subject matter experts in that sense. Their expertise lies in core skills designed to help a client achieve peak performance. They do this by assisting clients to discover new and more effective ways of going about their work to achieve results that meet or exceed their own, as well as their employer’s expectations. Such core skills include:

? Empathising and creating rapport
? Powerful questioning
? Active and intuitive listening
? Direct and honest feedback and reflection
? Discovering the root cause of an issue
? Pushing the boundaries of the client’s comfort zone
? Co-creating action plans with the client
? Tracking goals and progress
? Identifying changes that positively impact performance
? Providing support and encouragement

The key difference between coaching and other forms of human development is that solutions, plans and ideas for positive change come from the person being coached, not the Coach. The Coach may share past experience or provide skilfully timed prompts, but ultimately it is the client who provides answers and commits to action. Another difference with coaching is that the Coach/client relationship is completely confidential, to the same degree as that of a client and lawyer. It is in this atmosphere, over the course of a coaching engagement that a client builds the confidence to share ideas and even anxieties or insecurities with the Coach, in the certain knowledge that nothing said in a coaching session will leave the room without his or her permission.

When engaging an Executive Coach, what attributes should you look for? Coaches come from many different backgrounds but in order to understand the human dynamics and politics in large organisations they have typically held reasonably senior positions in major corporations. To ensure you are engaging a competent Coach, used to dealing with senior management, ask who some of their customers are and at what level they have coached. They will not tell you the name of individual clients but they will probably not have a problem naming corporations that have engaged them. By all means ask about their industry background but don’t be put off if they were not in the same industry as the person they will coach. Remember, coaches do not need to be subject matter experts. However, ask about their formal Coach training and do not accept vague answers. If they have not gone through a formal Coach training programme, they are not Coaches. However, if a Coach is ICF accredited then it is a sure guarantee that they have undergone minimum levels of formal training, have a good degree of experience and have undergone an accreditation examination.

To find a Coach, a good source is either the global ICF web site, www.coachfederation.org or the local chapter site, www.icfsingapore.org. You will find a variety of Coaches on the local site including Executive, Life and Career Coaches with different levels of experience, targeting different market sectors. Some work on a private basis with individuals, while others only contract with corporate bodies. If you are an HR or Learning and Development professional responsible for engaging Coaches on behalf of your company, try to meet a number of qualified Coaches and then let the coachee choose which one to work with from your shortlist.

When used as part of an overall leadership development plan Coaching can produce dramatic upgrades in performance, better internal and external relationships and higher levels of confidence and self-awareness in the coachee. Wise investment in coaching is ultimately evidenced in the goal of all businesses, a healthier bottom line.

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An original article by Dennis Heath, Managing Director of WayAhead Leadership Solutions Pte Ltd, first published in the British Chamber of Commerce “Orient” magazine in Singapore, December 2006. The WayAhead web site can be found at: www.wayahead.com.sg

As mentioned in Part 1, there are some countries that are very popular now amongst the expat community. They all have their own appeal and it can be quite confusing and stressful deciding as to where to start.

My proposed 10-step program is designed to help you decide on a country you would like to make your paradise.

Make a list of the world?s top overseas havens.

Step 2: Write down a list of your personal preferences and priorities. Write them down in order of priority. The list may include things such as climate, cost of living, taxes, culture, language, healthcare, accessibility to your home country infrastructure and government incentives for foreign investors.

Step 3: Consider the pros and cons of each of these countries according to your priorities. Make a tally sheet for each country.

Step 4: With the information you have gathered, limit your choice down to 3 countries.

>Step 5: My next step and motto is always: ?Try before you buy?, so plan to spend time in each of the countries chosen.

Step 6: While you are in each of the countries use your time wisely and look into, living costs costs, employment or business possibilities, transport means, education standards, schools, personal safety issues, postal services and banking services, Internet availability etc.

Step 6: Meet with seasoned expatriates who are living and working in the country.

Step 7: Look at as many properties for sale as you can.

Step 8: Set up meetings with experts on residency for all 3 countries.

Step 9: Look at all your facts and identify which country aligns most with your priorities and preferences as well as your values and the kind lifestyle you want to live.

Step 10: Make your choice, plan an extended stay if possible, don?t look back and enjoy the process.

To summarize, I am not saying it is easy not to look back, but always keep in mind that you’re not alone and not without a plan. Use the outline of the 10-step program, do your homework, speak to experts in the field and if you really want to live a different and better life, commit yourself to getting into action and maybe this is the year that it will make happen for you.

Next week, in part 3, I will post suggestions for what you need to do to when you are about to take up residency.

Quote of the week

?Create a definite plan for carrying out your desire and begin at once, whether you are ready or not to put the plan into action.? Napoleon Hill

We would love to hear how your plans for expatriation are progressing? Which country are you moving to? What helped you make your decision? What difficulties have you encountered if any? Your share could help someone else in a similar situation.

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Kimbles is the resident writer at Xpatpals.com. An expatriate advice resource for expats living all over the world.

Do you find yourself becoming angry at the least little thing? Maybe your toddler interrupts your newspaper reading by climbing on your lap, and you become irritated.

Perhaps your wife asks you to take her shopping, and you get angry because you were planning to go golfing. Learning some basic anger management techniques can restore a sense of self-control to your inner or external responses to situations like these. Even if you hold in your anger, it may not hurt others, unless they sense your withdrawal or unspoken irritation, but it will hurt you. Studies show that people who let anger build up inside tend to suffer more health problems than those who have less anger or manage it in productive ways. Many anger management techniques are easy to learn and practice, so give them a try before losing your temper unnecessarily again.

Anger Management Technique #1: Drain the Brain

When your temper begins to flare, one of the best anger management techniques is to mentally challenge yourself before taking out your anger on others. Ask yourself questions about the source of your irritation, the degree of your anger, and the other person?s actual role in the situation. Turn circumstances around to see how you would want to be treated if the other person felt as you do. These mental gymnastics can help you regain control over runaway emotions before they escape and cause external damage.

You also can try traditional anger management techniques to soothe your flare-ups. For example, count to twenty, not ten, before saying anything. Leave the room for several minutes, or hours, if necessary, before discussing sensitive issues that may provoke your anger. Write out a response to a problem before tackling it orally or in debate. This will give you time to think about the best approach to a problem rather than responding with random anger.

Anger Management Technique #2: Walk it Off

In those moments when you feel the familiar rage start to rumble, excuse yourself if others are present and take a quick walk down the hall or outdoors, depending on whether you are at home or at work, and the weather conditions. Even a five- or ten-minute stroll, especially one that is fast-paced, will help to cool your irritation as you practice the fight-or-flight strategy by escaping the potential conflict, which is one of the more popular and useful anger management techniques.

Other valuable anger management techniques include keeping a diary and writing about negative emotions to get them out of your system. You also may want to keep a pet, since studies show that petting a dog or cat, for example, helps to reduce blood pressure levels and harmful substances in your system that can damage blood vessels if left unchecked. Talking over situations with a trusted friend and venting to a therapist are two more anger management techniques used by thousands.

Don?t let anger get the best of you. Experiment with these and other anger management techniques, or visit useful websites like anger-management-information.com (site is not complete yet) for more information on how to tame the beast of anger in your breast.

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Steve Hill suggests some easy-to-implement anger management techniques. Learn how to live without anger in your or your family?s life. Read more informative anger management articles and information at:
anger management techniques
anger management information
Steve also has a website at:
stammering therapy

Have you ever had the experience where someone really gets under your skin? Perhaps it is a work colleague, a person in your social set, or maybe a family member.

What is the best way to deal with this unpleasant situation?

Here a four things that you may find helpful in such situations.

1. It takes two to tango and you don’t have to dance if you don’t want to.

If you are expecting the other person to change who they are then you are probably in for more disappointment. Most people don’t change and don’t even want to change. Most people have their personality well and truly set by their late twenties and the older they get the less likely it is that they will change.

Remember that any successful relationship requires effort and positive intention on both sides. If you are the one doing all the work to make the relationship function happily then you are fighting a losing battle. Ask yourself if you really need to be in this relationship? If the answer is no then remove yourself from it.

2. You are in control of your emotions

You may not always be in control of the relationship but you can choose how you act and feel emotionally. Your emotions are not a product of outside forces, they are a product of your reaction to those outside forces. The good part about this is that you have within you the power to choose what that reaction will be. All it takes is a conscious decision to be in control and then a little practice to perfect the new “in control” habit.

3. The power of non-existence.

If for some reason beyond your control you can’t remove yourself from the environment that the annoying person is in then there is a way that you can train that person in what constitutes reasonable behavior toward you.

Research has shown that the most powerful, results producing thing you can do to another person is to totally ignore their existence when they are behaving in ways that you find objectionable and then to act pleasantly toward them when they are acting in ways that you find reasonable.

For each and every person on this planet, including you and me, the most painful experience is to be totally ignored as if you don’t even exist. Just imagine what it would be like if you were in a social gathering and people not only didn’t speak to you or look at you but they acted as if you weren’t even there at all.

Using this technique of totally ignoring the existence of a person when they are behaving in an unwanted manner and then interacting normally when their behavior improves has been showed to change the behavior of even retarded people with severe learning difficulties. It works even more powerfully on the so-called “normal” person.

4. Accept that your responsibility is to yourself, first and foremost.

When you have to deal with an unpleasant person it is important to remember that your first responsibility in this world is to your own survival, and that includes your emotional survival. If you cannot be happy and content within yourself then it is unlikely that you can help others be happy and content.

Because of your primary responsibility to yourself then you are totally within your rights to remove yourself from the company of people who threaten your emotional well being. It is also totally within your right to practice the ignoring strategy outline in point 3 above.

If you are feeling guilty in anyway for using these strategies then it is important for you to accept that taking care of your own emotional wellbeing is not only your right it is also your number one responsibility.

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Picking the right divorce attorney is a critical decision. Divorce lawyers are your guides through the legal system. They are your teachers about your legal rights and obligations.

At a time when you?re not in your peak decision-making form, you have many important questions to answer when you?re finding a divorce attorney. Should you get a shark who can duke it out in court? If you and your ex feel you can separate amicably, do you even need a lawyer? If you?re already separated, will you ever need your lawyer again? What do you need to know about working with them effectively?

I am not a lawyer myself, but I have definitely been a client. In my divorce I was in the legal system off and on for almost three years, including almost a year of mediating my separation agreement. I?ve encountered many wonderful lawyers, and many not so wonderful lawyers. It?s important you find a legal professional that views you as a human being with a family, not just as a case.

Here are some important things to bear in mind when you?re working with a divorce lawyer.

You Are the Quarterback

While lawyers are a part of your divorce team, you must be the quarterback. It?s like when you are renovating a home. You can hire an architect, a designer, a contractor and a painter who all have their expertise to bring. But ultimately, you?re the one who has to wake up in the morning and live in the house. Your lawyer may have a lot of answers for you, but you need to be the ultimate decision-maker and call the shots.

Most Lawyers Are Trained as Gladiators

The legal system is adversarial and pits one party against the other. Many lawyers are trained with the ?us vs. them? mindset. Particularly if you have children together, you?ll need to consider how you can have a long-term, hopefully cooperative, relationship with your former partner long after the case is over. Make sure that your lawyer understands your long-term goals as well.

Trust your Gut

Pay attention to your own intuition when selecting a lawyer. Does the lawyer speak English or legalese? How well does the lawyer listen? How about answering the question you actually asked? Can you trust him? Will the lawyer be available to answer your calls in a timely way? What is the lawyer?s track record of going to court or not? Is she a family law specialist? You?re entrusting your lawyer with so much, it?s important the lawyer values you as a person, not just as another file.

Think Outside the Box

There are options for working out the details of your divorce other than going to court. Think outside the courtroom box and consider divorce mediation or collaborative law. In divorce mediation, you work with a trained mediator who acts as a neutral third party to negotiate details of your agreement with you. Each party will have their own lawyer. In a mediation, you and your ex work together with a divorce mediator to hammer out a deal, going back to your lawyers to get legal advice on your solutions and how best to craft your solutions in your agreement.

In a collaborative arrangement, both lawyers work side-by-side with their clients to create agreement. Other related professionals, like financial planners, divorce coaches or therapists and parenting advocate can be part of the collaborative team. The intention upfront of all parties is to settle the divorce out of court. In fact, both lawyers must sign an agreement that if they are not able to reach an agreement, they cannot represent their clients in any future court proceedings.

Instead of their incentive being to drag the process out, collaborative lawyers have an incentive to reach agreement. The collaborative process offers a more respectful and humane way to end your marriage, and fortunately more and more clients are finding out about it and looking for attorneys with specialized collaborative training.

Getting divorced and navigating the legal system isn?t easy and can be overwhelming. It?s worth the time and energy upfront to find the right divorce lawyer for you who can be part of the solution, and not part of the problem.

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Author and spiritual divorce coach, Carolyn B. Ellis, founded Thrive after Divorce Inc. to help separated and divorced individuals improve relationships, increase self-confidence and save time and heartache. She is the author of The 7 Pitfalls of Single Parenting: What to Avoid to Help Your Children Thrive After Divorce. Visit www.thriveafterdivorce.com.