You have all probably seen this list before of the major causes of stress in a person’s life:
Death of a loved one
Losing a job
Moving to a new home/location
Increase in financial obligation or money problems
Chronic illness or injury
Emotional problems (depression, anxiety, guilt, grief, etc)
Pretty common sense things that may cause stress for someone, right? This month, in particular, did you know that April 15 – Tax Day – is also one of the most stressful days of the year? In fact, according to some reports, people are more likely to get into a car accident on April 15 than on another other non-tax day because they are stressed and, subsequently, not focused and paying attention to the road.
At some point, even the most relaxed person will experience stress of some kind. Children, teens and adults will all experience stress and they will often experience stress in different ways. Since April is Stress Awareness Month, I wanted to do a post about stress and offer some healthy ways that you can cope with stress better to maintain better overall health. First, let’s take a look at what stress really is all about.
Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. Stress can be felt from both positive events like getting ready for a wedding or by negative events like losing a job. Stress is the combination of tensions the body experiences that are physical and emotional. It is one’s reaction to a situation where a person may feel anxious or in danger and can then trigger a “fight or flight” response.
Everyone reacts to and deals with stress differently and according to the Centers for Disease Control and Prevention, here are some of the most common reactions to a stressful event(s):
Disbelief, shock and numbness. Feelings of sadness, frustration and helplessness. Fear and anxiety about the future. Feeling guilty.
Anger, tension, irritability. Difficulty concentrating and/or making decisions. Crying or emotional outbursts. Lack of interest.
Loss of appetite. Sleeping too much or too little. Nightmares or bad dreams. Smoking or use of alcohol or drugs.
As you can see, the reactions to stress are both emotional and physical which is why it is so important to have some techniques available that will address both issues ahead of time, making you more capable of dealing with a stressful situation before it happens!
Don’t let life stress you out:
Eat well-balanced and healthy meals that are nutrient rich
Exercise daily – the endorphins help to elevate your mood naturally making stress easier to handle
Get plenty of sleep – when you are well rested, your brain functions more clearly
Talk to someone you trust – sometimes it helps to get things off your chest and share your feelings with someone
Meditate – meditation will help you to remain grounded and focused on what you need to do next
Avoid self-medication – stay away from drugs and alcohol as they both will tend to make things seem more dramatic than they really are
Walk Away/Unplug – sometimes you just have to remove yourself from the source of stress and gain some perspective
The most important thing is that if you are feeling overwhelmed by stress, recognize the signs and ask for help. It is ok to admit that you cannot cope with a situation or situations and ask for guidance. If you cannot find it from family and friends, contact a professional who can direct you to a good resource.
Below is a link to a video put out by the StayingSharp program through AARP:
For more information on how to cope with stress or if you are in need of immediate help, please contact one of the following hotlines:
Disaster Distress Helpline: 1-800-985-5990
National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-9454)
Youth Mental Health Line: 1-888-568-1112
Child-Help USA: 1-800-422-4453
On this day, February 14, 2017, traditionally known as Valentine’s Day, it is customary to express our love and affection for our significant other and those who are of importance to us. We give each other flowers, candy, jewelry and other expressions of that love as an outward testament of our affections.
Prior to marrying my husband several years ago, I spent a very long time as a single and spent many a Valentine’s Day alone and without someone to share the day and special moments of love. At first, Valentine’s Day was tough and even a bit depressing. I wondered why it was that everyone else I seemed to know had someone special to share it with but me. As the years moved on, I came to realize that Valentine’s Day was not defined by who loved me or chose to show they affections toward me, rather, it became a time for me to take one special day to love and recognize myself! What a revelation.
I learned to really take a moment to appreciate who I was, what I had accomplished in my life and would appreciate me for the woman I had become. I did not need to have a man or person in my life to hand me a box of chocolates and flowers to validate me. I got so excited about my newly found love for myself that I would make myself a nice dinner, have some wine and even buy myself a gift..I worked hard all year so why not. Sometimes it was a great opportunity to invite other friends over to celebrate our friendship or to go out for the evening and celebrate each other.
So, on this Valentine’s Day, I would like to encourage you to spend the day loving yourself. Regardless of whether or not you are also celebrating with your significant other, do something nice, something special today that is just for you. It may be a trip to the nail salon, it may be an extra long walk or yoga class, it may be a quiet hour to read a book or meditate. Whatever you chose to do, make some time that is just for you to be able to appreciate who you are and what you do every day.
I learned this exercise during my studies at IIN and it has stuck with me over the years. Look at the photo below and review the signature strengths that are listed. Think about all of the strengths on this list that you posses and use every day. Think about some new ways you can use those strengths in your life to show your love for either your partner, your family, your job and then commit to using your strengths in that new way for the next week. Get yourself a notebook and keep track of the strengths you use and how implementing them affects you. Share the experience with someone you love or for something you love and see what happens. ENJOY!
There are still 39 days, 6 hours and 17 minutes left until Spring 2017 is officially here. So, that means we still have a lot of time to deal with winter in many parts of the country.
I’m very fortunate to be living in Texas where it is 86 degrees and sunny so I already feel like spring has arrived. But, that can change at the drop of a hat around here and I know that in places like Chicago, Minneapolis and in many other cities, it is cold, blustery and the rhythms of winter are still if full force.
How do you stay balanced through the remainder of winter? What can you do to make the most of the season, protect your health keep from getting the winter blues for the next 39 days? There are some great Ayurvedic techniques you can adopt that will help you throughout the winter season and help you to flourish and not just cope with the days ahead.
Ayurveda blossomed thousands of years ago when the world was much different than it is today. People functioned more closely in tune with nature and their surroundings and slept and were awakened by their circadian rhythms and not by terrifying alarm clocks signaling the time to get up for work!
Ayurveda is based on the notion that there are three main doshas, vata (the energy of movement), pitta (the energy of digestion or metabolism and kappa (the energy of structure and lubricatio). The practice also says that every human body is in tune with one of these dosha and they correlate to the seasons with vata being winter, pitta being summer and kapha being spring.
That being the case, winter is the cycle of vata and by standing in harmony with the natural cycle of winter, you can help to build your health, energy and the ability to fight off cold and disease during the winter. How can you do that? By adjusting what you eat, the type of exercise you are doing or any type of herbs or supplements you may take can affect the way you feel during the winter months.
Here are some hints to make the remaining part of winter a bit easier to handle!
* Wake up a little bit later than in other seasons (extend your sleep by 30-60 minutes if possible)
* Have a warm cup of water with lemon first thing in the morning to get your digestive system moving
* Treat yourself to an extra long shower and towel scrub before work
* Add in some yoga or meditation before getting the day started to open the chest, throat and sinuses
* Eat a nutritious breakfast of oatmeal or grains like quinoa and add cinnamon for heating but sweet spice
* Drink tea instead of coffee and add 1/2 tsp cinnamon and a pinch of clove to increase digestion
* Exercise regularly to increase blood flow and circulation when we naturally tend to be more sedate in the winter
* Get some sun! If you don’t want to walk out in the cold, sit by a nice window and soak up some rays. The vitamin D helps with mood
* Eat foods that are warming and nourishing like homemade soups, steamed veggies and add spices to them.
* Avoid dairy as it increases mucus and congestion which can already be a bother in winter when we are closed indoors
* Enjoy a glass or two of sweet or dry wine with dinner to help with digestive fire, improve appetite and circulation
* Get plenty of vitamin C, add ginger to tea if you feel a cold coming on. You can also add to a warm bath along with baking soda
* Use natural saline solution in your nose to keep your nasal passages moist and clear during the dry winter months
* Bundle up! You really do lose more than half your body heat through your head so wear a hat and keep warm.
The other thing I love to do is get out a calendar or print one out from your computer. Keep count of the days leading up to Spring’s arrival and plot out all the things you would like to get done prior to then. We all know that “Spring Cleaning” is on everyone’s list so begin with yourself and write down all the things you would like to “clean out” before
As 2016 came to a close, I started to think about what it is that I want to accomplish in 2017. What is it that I want to do, experience, thrive at. What kind of impact do I make on the world next year. Sometimes, I tend to overthink things. I am sure that many of you may do the same.
I have a credo hanging in my office that was shared with me when I was a student at IIN. This is credited to Marilena Minucci from QuantumCoachingMethod.com. I love the sentiment in this credo and I have decided that for 2017, I am going to adopt the wisdom from this credo into my daily life and really live it!
I have never been a big believer in the concept of New Year’s resolutions as most of them get broken. I prefer to make a promise to myself of something that is tangible and meaningful. What is your promise to yourself for 2017?
“In this moment….
I choose to lighten up on my path to enlightenment,
I choose to not add one more thing to the burden on my shoulders
I choose to not say I am not good enough one more time
I choose to say I am doing the best that I can and
that I am perfect in my imperfection.
I choose to let in the light…and know that every way in which I thought I was broken is in fact a blessing that will bring in more light…that to be creaked wide open is the way to late in as much light as I can.
I choose to accept that it is my right to be here not because of what I do or produce but just because I am. God and the universe need nothing more from me than simply to be me. I choose to give back all the negative vibes and critical thinking that keep me small. It is an illusion I once bout into but no longer.
I am over being small and know I deserve to dream big because I am a child of the universe.
And I choose to stay connected to the energy and light of those that journey with me and who hold me to my highest.
And on days I may falter…I will remember this light and energy and the promise of all that is to be received and is on its way to me now.”
I hope that your 2017 is off to a great start and that you will accomplish all you set out to do this year and in the future.
Today is the International Day of the Girl and, in light of recent comments made by one of our presidential candidates (I cannot even put his name into writing today) this movement should be of utmost importance to girls around the world and to those who are their mothers, fathers, sisters and brothers.
Here is an excerpt from the Day of the Girl website about the movement and what it is about.
“Empowerment of and investment in girls are key in breaking the cycle of discrimination and violence and in promoting and protecting the full and effective enjoyment of their human rights”
-United Nations Resolution 66/170
In 2011, as the result of youth advocacy around the world, the United Nations declared October 11 as the International Day of the Girl Child. Its mission is “to help galvanize worldwide enthusiasm for goals to better girls’ lives, providing an opportunity for them to show leadership and reach their full potential.” It’s a day when activist groups come together under the same goal to highlight, discuss, and take action to advance rights and opportunities for girls everywhere.
Day of the Girl-US is the United States branch of this global movement. We are an 100% youth-led movement fighting for gender justice and youth rights. Our work to dismantle the patriarchy and fight for social justice is rooted in girl-led activism across the country, using October 11th as a day of national action.
October 11 is not just a day; it’s a movement.
A worldwide revolution.
We want ourselves, and girls everywhere, to be seen as equals, in the eyes of others and in our own eyes.
My hope is that girls around the world will not only be seen as equals but that they will be support and encouraged to live their dreams, have goals, be educated, feel safe and not have to worry about being chastised, ridiculed, looked down upon, held back, made to feel bad about themselves, neglected or abused.
My hope is that girls around the world will be held up, treated with respect, be taught to love themselves and others for who they are, be educated, nurtured, loved, encouraged, and reminded on a daily basis that they are as good as anyone else….that they shall all be equal.
Today is the International Day of Peace. I cannot think of anything more appropriate or more necessary today than a reminder that we must all work together to achieve peace.
“It isn’t enough to talk about peace. One must believe in it. And it isn’t enough to believe in it. One must work at it.” – Eleanor Roosevelt
It is not just about peace overseas where there is unrest, it is not just about peace between police and those in the community, it also is about peace in our homes and our daily lives because that is where we learn the concept of peace.
I’m not sure how our society has gotten so far away from peace and civility toward one another. It took so many years and so many people who stood up for rights and for peace and we came close. We came close. Then something happened and our society has started to regress again. Black Americans should not ever be afraid to drive in their cars or walk through their neighborhoods with the fear of being shot for nothing. No American should ever live in that kind of fear!
Children in Aleppo should not have to worry about their home being blown up in the middle of the night or fear that they may wake to their parents being dead. No child should ever live in that kind of fear!
Women and children should not have to worry about being beaten by their husband/father because becomes he comes home and is angry about something. No human should ever live in that kind of fear!
“It isn’t enough to talk about peace. One must believe in it. And it isn’t enough to believe in it. One must work at it.” – Eleanor Roosevelt
Eleanor Roosevelt’s words are so true. We ALL must believe in peace. We ALL must talk about peace. We ALL must work at finding peace. On this International Day of Peace, let’s practice, at least for one day, sharing peace with all of those we come in contact with today and spread the word of peace around the world.