Do you ever feel as if your on one of those moving walkways at the airport and there’s no way to get off? It’s one thing after another. And, just when you think you’ve cleared everything, boom, an avalanche strikes (I know I’m mixing metaphors, LOL). I’ve read articles that encourage people to take a day or two off a week. I’ve found when I’m jammed packed with things to do and take a day off I spend the day thinking about how much I’ll have to do when I start up in the morning – it’s not as relaxing as promised. A different way may by to rethink the day. Sure it’s busy. One way to bring the hectic pace down is is to rethink how we eat our meals. Set aside the digital media and enjoy the meal. Resist grabbing a coffee and a quick meal and eating it on the train, bus or in the car. Make dinner time special where everyone has a chance talk about their day. Everyone should get a chance at debriefing. If you must work at night, set a time when work stops Make it an hour before you go to bed and chill (watch something relaxing).. If we put our creative caps on, we can think of multiple ways to step off the treadmill and avoid the avalanche .
relaxation
Health Tip of the Day ~ Is It Time to Practice Self Care?
“Self-care is just another name for taking care of yourself, which is vital for your health and well-being. . . . More specifically, self-care means identifying and meeting your needs,Self-care means taking care of yourself, which includes making time for ongoing habits like keeping up with your doctor’s appointments, moving your body and eating foods that will keep you nourished and thriving.
But it’s also important to engage in practices and activities that help you center yourself. Dr. Darling recommends starting your self-care routine by simply taking some time each day to pause. One study found that even just 15 minutes of alone time can help lower stress, so go solo in ways that will help you unwind. “Find an activity that promotes inner peace and calm,” Dr. Darling says. “This will allow you to unwind from stress and get in touch with your needs.”
Inspiring Quote of the Day ~ Take Time to Relax
“Time you enjoy wasting is not wasted time.”
~ Marthe Troly-Curtin
Today’s Health Tip ~ Ease Burnout & Exhaustion
3 Ways to Feel Emotionally Better
- Carve Time Out for Yourself – Taking time for yourself isn’t a luxury; it’s essential to self-care. “You need to slow down and give yourself the opportunity to rest and rejuvenate,” Dr. Chanoff says, “Schedule it if you have to, starting with 10 or 15 minutes, a couple of times a day.” . . . Give yourself permission to say ‘no thank you’ to things that deplete you or don’t serve you,” Dr. Chanoff says.
- Commit to Better Health – A strong body helps balance the stressful situations that have caused your burnout. The basic recipe for good health includes:Exercise. Moderate intensity exercise, the kind that works the heart and lungs, releases important chemicals that help regulate mood, sleep, and many body systems. Aim for at least 150 minutes of exercise per week, which amounts to about 22 minutes a day. A good diet. Choose more unprocessed foods such as vegetables, fruits, whole grains, legumes, lean proteins (fish or poultry), and unsaturated fats (such as avocados or olive oil). Sleep. Insufficient sleep affects overall health, concentration, and mood. Try to sleep seven to nine hours per night. “It helps to wind down an hour or two before you fall asleep. And practice good sleep hygiene: turn off your phone, keep your room cool and dark, and go to sleep and wake up at the same time each day.
- Surround Yourself with Comfort – Hygge (pronounced HOO-ga) is the Danish concept of cozy comfort that brings happiness and contentment. Folks in Denmark know a thing or two about finding sunshine in cold dark months. To practice hygge, surround yourself with people, activities, and things that make you feel cozy, loved, happy, or content. Go simple: spend time with your favorite people, add a small vase of flowers to your space, don fuzzy slippers once home, eat a treasured comfort food, or listen to a favorite song.
Think About It ~ Do Something Nice for Yourself
When was the last time you did something nice for yourself? If you do something nice for yourself, you’re not being selfish, you’re honoring your person. You’re setting aside a brief period of time to relax, enjoy life. You’ll come back to those close to you refresh and renewed. You’ll be better able to move into their space and love them.
Today’s Health Tip ~ 4 Tips For Better Sleep
Do You Have a Racing Mind
Can’t put that racing mind to bed? Whether it’s stopping you from quickly falling asleep or staying asleep, there’s no question an unsettled mind can be a major obstacle to slumber. . . .(1) Sleep doctors have been telling you for years to stop using smartphones, laptops, and tablets right before bed for good reason. Not only does the light from electronic screens mess up your melatonin production, which makes sleep physiologically harder to achieve, but smart devices can also heighten anxiety and worry if you’re reading stressful news on it. (2) Just as you schedule time to see friends or get a massage, do the same with your worries. Schedule 15 to 30 minutes a day, at least one to two hours before bed, to write down those worries. In addition, create at least one action item you can do to help deal with the issue. (3) At least 30 minutes before you go to bed, start your preparations and then do something relaxing like listening to music or reading. Keep it consistent, and you’ll train your body to expect sleep after that relaxation period. (4) Now that you’ve dumped your worries, replace the void where those negative thoughts once lived with positive ones by starting a gratitude journal,
Today’s Health Tip ~ Breathing to Better Health
Something as simple as taking a few deep breaths can transform your body and state of mind. Yet science shows it does. Deep breathing sends a message to your brain that has a calming effect. It can lower your heart rate and breathing rate, decrease your blood pressure, reduce muscle tension and help you feel less stressed overall – all essential for your health and well-being.
A Breathing Exercise to Try
Here’s an easy way to get started in just five minutes. If possible, try it out right now.
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- To begin, sit in a chair in a comfortable position. Place your hands on your lap, with your back straight and your feet on the floor. You can also lie down on a couch or bed. Close your eyes if you wish.
- Tune in to how you’re feeling. Are you relaxed or stressed? Is your mind calm or full of racing thoughts? Is your breath slow and full or fast and shallow? Is your body at ease or are your muscles tense?
- Breathe slowly and deeply through your nose to the count of 1…2…3.
- Now breathe out slowly through your mouth to the count of 1…2…3…4.
- Repeat this four times.
- Feel the release in your body and mind as you breathe in, and feel all the tightness leave as you breathe out. Like an ocean wave, let your breath gently carry any thoughts or tension away.
- When you’re ready, slowly open your eyes and bring your attention back to the room around you.
After doing this exercise, tune into yourself again. Do you notice any shift in how your mind and body feel?
Health Hack: Sing Your Stress Away
“Many of my patients say music is one of the most useful stress-coping strategies,” says Dr Muhammad Nasim, a GP at Northwood Medical Centre, Birmingham, who regularly sees patients suffering from stress. “[Listening to music and singing] reduces stress hormone levels in the blood.” Dr Mark Winwood, a London psychologist, also tells me that music fires “positive brain neurotransmitters”, which basically means you get more positive images in your head, which helps you relax.”
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Sleep Hack: Want to Fall Asleep in 2 Minutes?
Ever have trouble falling sleep? Raise your hand if you do? This video will show you how to do in 2 minutes. I’m going to try it tonight!
Stress Hack: Enjoy Nature’s Free Sound Machine
Nature Plays Its Symphony
While you walk in nature, leave your electronics behind and listen to the melodies nature has to offer: babbling brooks, bird songs, wind whistling through the trees and the scurrying of unseen animals through the canopy. It’s a lot more relaxing than the honking horns and text message alerts you’re used to, and it offers the opportunity to practice some meditative mindfulness in your tranquil surroundings.
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