The absolute number one thing anyone can do for their mental and physical well-being is learn how to manage stress on a daily basis.
Daily stressors have always been a part of life, but it’s even more prevalent since the pandemic. Be sure to take a pro-active approach to reviewing what exactly causes the most stress in your life.
Then, think about what you can do differently that will alleviate that stress.
For example, if driving to work or appointments has you stuck in traffic and it causes stress –make a point of leaving extra early to allow for anticipated traffic.
If back-to-back Zoom calls, Video Conferences or Podcasting are causing you stress, make sure to spread them out, giving yourself enough time to get up from the computer and take a 20-minute walk.
In fact, if you are working remotely or in an office sitting at a computer, you should get up, stretch and walk around for every 20-minutes. Your eyes need the break too. Do that 3 times at you’re at 60-minutes, the ideal for optimum health.
Make walking 1 hour a daily habit. There is a significant association between daily walking and pneumonia-related mortality and cardiovascular disease mortality among older people who walked 1 hour a day, even if they lacked other exercise habits. Kids and adults can benefit from this. There are so many health benefits tied to it. It will improve heart health, oxygen to your brain, how you feel and your energy levels.
If you can get out in nature, even better. But you don’t need a gym or any fancy equipment to do this. You can do it anywhere.
If you find being in crowds or with certain people cause you stress, you know what to do. Set boundaries.
Everyone feels anxious from time to time. You may be worried about finding employment, finances, an upcoming exam –whatever it is –when you get that feeling of worry know that it will feel like it will last forever, but it will not.
What you need to do is distract yourself. 1. Take a shower 2. Call a friend and talk it through 3. Make a cup of tea 4. Go for a walk 5. Put on some music you enjoy 6. Splash cold water on your face 7. Take slow, deep breaths -8. Get out in nature and sunshine 9. Stretch and move your body -anything that interrupts that feeling and brings you back to the PRESENT moment. 10. If you watch a lot of TV, turn it off and get outside.
When the moment passes, write down what has you worried. Then, write down possible solutions. Think out of the box. Think about times in the past when you thought things were hopeless and you got through it.
You will get through this too. When you feel overwhelmed, tell someone. Allow people to help, even if it’s just through listening.
Even happy events can cause stress, like planning a vacation or wedding. Knowing when to take a break is crucial.
Know your Happy Place and what healthy activities make you feel better. Make a point of making Rest and Recovery a part of your everyday life. Your body needs it. Your brain needs it.
Even people who are adamant about working out at a gym take one day to do nothing. It’s when their body gets to recover and it’s how muscle gets built.
Getting at least 9 hours of sleep each night is crucial as well. It needs to be consistent, so prioritize this. Sleep experts recommend darkening your room, shutting down all electronics and keeping your bedroom on the chilly side one hour before you go to sleep.
Weighted blankets have also gotten a lot of favorable feedback about helping people sleep better. A warm bubble bath with the smell of lavender also gets favorable reviews from people.
Nightshades and ear plugs can help too if you live in a city with bright lights and lots of external noise.
There’s also a sleep hoodie that comes with built-in eyeshades made of fabric that cools your body as you sleep created by DepSlepWear that’s great for use at home or while traveling on an airplane.
Note there are also sleep positions that are recommended for your back. It’s either on your side with a pillow between your legs or on your back with a pillow under your knees. This provides proper alignment, so you don’t wake up with aches.
Before bed, make a list of the 3 most important things you need to do the next day.
It’s not easy to turn off all electronics (this includes your phone) with a 24/7 news cycle and social media, but it’s vital for your mental and physical health.
Avoid caffeine, spicy foods and alcohol before bed too. If you drink coffee, try to drink it earlier in the day and limit it to two cups.
There is a prior blog I wrote on foods that help you sleep. I will find it and insert the link below, as a lot of people do get hungry at night. It’s best to stock up on the PM foods in case that happens.
If you wake up mid-sleep, reading is recommended until you fall back asleep.
When you finally do get a good night’s rest don’t immediately jump out of bed. Take those deep breaths again, sit up, close your eyes and be in an intentional state of gratitude. Give thanks to be alive.
Remind yourself it will be a great day, everything will be okay and that you can and will handle anything that comes your way. Then, stretch and breathe deeply again.
Hydrate with water. If you’re a breakfast person, make sure it doesn’t contain sugar, so you’re not crashing by noon. Two eggs are always a great choice. I dash a bit of sea salt on them. You can boil them ahead of time if you know you’ll be in a rush. If you have more time, have fun making a veggie omelet.
The American Heart Association (AHA) actually recommends up to two eggs a day for older people with normal cholesterol and who eat a healthy diet.
If you’re not in that category, they recommend only one egg a day, and fewer if you have high blood cholesterol, diabetes or are at risk for heart failure.
When you do start work, review your Top 3 Priority items on your list. Get those things out of the way. You will feel a sense of accomplishment the rest of the day from meeting your commitments before any distractions can kick in. Speaking of, be aware of your distractions.
If checking out one thing on Facebook or Twitter ends up using up hours and hours of your time, be aware of that and place a limit on social media time. Be aware if you keep your TV on 24/7 or too many hours. Limit time watching it. Read instead. Nature is free to everyone. Go for a walk or hike in a local park.
Remember that how you spend your time, what you eat, drink and how much you exercise will affect the way you feel each day, so make healthy choices. If you’re stressed, something in your environment contributes to it. Be aware of your environment. Is your home cluttered? Get it organized and create more open space. Toss away or donate what you don’t use. Make sure your home and work space is calming.
If you need help with any of those things, reach out to someone who you think may be more productive with their time as they can offer tips–for healthy food choices, see a Nutritionist or do a Google search.
I’ve also blogged a lot in the past about healthy foods for your body and brain. There are also a lot of great books out there. You want to avoid the diet books, and opt for ones that are about long-term nutrition.
A few people I recommend following about Nutrition are:
Dr. Mark Hyman from The Cleveland Clinic
Dr. Daniel Amen from Amen Clinics
Seamus Mullen has a lot of great books on Anti-Inflammatory Foods
“How Not To Die” by Dr. Gregor
If you want a real education on how and why the foods we eat have changed over the decades for the worse read, “Formerly Known As Food” by Kristen Lawless.
Remember, your Mind, Body and Spirit have always been connected. You need to take care of both daily. If that means saying no more, then do it. Allow yourself that time to Rest and Recover.
Daily exercise is proven to grow new brain cells and improve your heart health. Make daily exercise, even if it’s a daily walk a habit. Then, allow yourself at least an hour a day where you schedule nothing.
Even your car will run out of gas if you keeping going without stopping.
Human beings are no different. Every day, stop and fill up your tank with good things, which also includes helping other people. It’s one of the best ways to get out of your head. Ask yourself who could use a helping hand, a kind word, encouragement or find something you no longer use and donate it. Make someone else’s day better.
Remember, there is something that comes easy to you that someone else finds difficult. It can be writing, reading, playing an instrument, dancing, swimming, playing a certain sport, organizing, decorating, cooking, drawing, speaking a different language, writing a cover letter or resume, networking, shopping, using computers, blogging, writing a book, acting, exercising, finding a job –something.
Offer to help someone with that.
A funny thing happens when you do that –you will end up feeling better yourself.
And don’t underestimate the power of love. Since in-person interactions are limited, you can still be old-school and tell someone you love them or mail them a card or gift or call them.
There is a lot more to health and well-being than masking up these day. You need to be pro-active daily and feed your mind, body and soul good things.
Developing life-long habits is a choice. It feels difficult at first, but once once you realize the better choices you make are having a positive difference in how you feel –you will do it the next day, and the next…
Be patient and kind to yourself and fill yourself with so much good that it can’t help but overflow to others. As they say, you can’t pour from an empty cup.
The #1 thing you can do for your overall well-being is learn how to manage stress. Everyone in the world needs to do this, because no one is immune from something unpredictable happening to them or to someone you love.
So, carve out time each day to take care of you. When you can’t change what’s going on externally, the only thing you can master is how to change what’s taking place inside. These changes are cumulative and add up over time. Be patient and take notice of when you feel most centered and calm.
I once wrote something that got widely picked up on Quote websites. It was: “Anxiety is who people want you to be. Calm is who you are.”
Find your calm.
If’s worth noting everyone needs to do this. Almost half of physicians themselves suffer from burnout.
Most recently, Olympic athletes have been more vocal about it. No one is immune to it No one. Only arrogance would tell someone they are and a good read for them is Robin Sharma’s book, “The Monk Who Sold His Ferrari.”
There are a lot of books about how stress caught up to otherwise extremely successful people. It happens to the best. If you can’t or don’t do so –you will one day be forced to.
There’s an old adage about how if you don’t take time for health today, you will be forced to take time for sickness later. So, I repeat everyone from the Chairman to the CEO to the receptionist to the janitor needs to find calm if you don’t want yourself, your team or productivity and the bottom line to suffer in the end.
Each individual’s health matters. Health = Mind + Body. Norman Vincent Peale wrote “The Power of Positive Thinking” decades ago and the pillars of health he talked about in it are still prevalent today. If you’ve never read it, you can listen to it on audio on YouTube. There’s a reason it sold millions of copies around the world.
Every generation should read it. If this all seems sanguine, know that your mind, body, wellness, relationships, health and longevity will benefit from these things in the long-run.
The future relies on what you do today, so focus on making the right healthy choices one day at a time.
What are white blood cells, what do they do for you, and how can you improve your white blood cells naturally?
White blood cells (T-cells) protect your body from infection and keep your immune system strong. One of the best ways to stay healthy and cold-free is by eating a variety of immune-boosting foods and leading a healthy lifestyle.
Here are 10 ways to improve white blood cells naturally:
Now and then you go to the doctors and have your blood taken for a check-up. Most likely they are checking your white blood cell counts, liver, cholesterol, thyroid, and kidney functions. An increase or decrease in these blood counts may show something as simple as an infection, or something that needs further investigation.
What happens when your white blood cells come back too low? Can you improve your white blood cells naturally? With an increase of people wanting to take a more natural approach to their health, it is logical that we start at the basics: our blood.
What Are White Blood Cells
Your blood is made up of white blood cells, red blood cells, plasma, and platelets. White blood cells account for about 1% of your blood but they have an enormous impact. White blood cells (WBCs) are also known as leukocytes or white corpuscles. They protect your body against illness and disease.
Red blood cells and most white blood cells are made in your bone marrow, the soft fatty tissue in your bone cavities. They are then stored in your blood and lymph tissues. Some white blood cells only survive for one to three days, so your bone marrow is constantly producing them.
Think of white blood cells as your immunity cells who are constantly at war. They move within your bloodstream and work with your immune system to fight infections, bacteria, and any other foreign invaders that could affect your health.
Whenever your body is in distress or under attack from infection, your white blood cells rush in to defend your health. They help to destroy harmful substances and prevent illness.
There are different types of white blood cells that all serve a slightly different purpose.
Some types of white blood cells are:
Eosinophils – they help with allergic responses as well as attack and kill parasites and cancer cells.
Basophils – produce histamine during an allergic reaction
Neutrophils – fight infection by killing and digesting bacteria and fungi
Monocytes – help to break down bacteria
What Causes White Blood Cells to Be Low?
If your white blood cell count is slightly low, it may be a result of fatigue and stress. Typically, your body will resolve this on its own after some much-needed rest and nutrition. Your doctor may repeat a blood test just to be sure though.
When white blood cell count is too low it can no longer fight infection. This can result in a condition known as leukopenia. There are different types of leukopenia depending on which type of white blood cell you’re low in. For example, if your blood is low in neutrophils, the type of leukopenia is known as neutropenia. Neutrophils are the white blood cells that protect you from bacteria and fungal infections.
Other conditions may produce a low white blood cell count. You may be on some medications or radiation therapy that can lower your amount of white blood cells. Your doctor will be monitoring you in those instances already.
A drastic result in low white blood count can be related to additional diseases such as cancer, liver disease, lupus, autoimmune disorders, HIV, lupus, and additional infections within your body.
Not every low white blood cell count is related to these diseases; however, diseases are not to be excluded, and depending on the low range of your results, doctors will lead you in the right direction.
A drop in white blood cell count can also be as a result of the following:
Medications like antibiotics
When you have a low white blood cell count, you may notice signs of infection like a high fever, chills, and sweating. If your white blood cell is low due to infection, you may also notice a sore throat, cough, and shortness of breath.
How Can I Improve My White Blood Cells Naturally?
There are a few natural ways to boost your white blood cells such as:
If you are overweight, losing a few pounds can help increase your immunity.
Drinking water is proven to increase immunity by flushing out toxins.
Decreasing sugars and unhealthy fats also can boost your immune system by keeping those white blood cells healthy.
Sleep is another key factor to increase your white blood cells naturally. So, find your Zen, reduce your stress, and get enough zzzzs.
Your gut plays an important role in hosting a large portion of your immune system, maintaining a healthy balance of good and bad bacteria in your gut. Probiotics populate your gut and helps get rid of harmful bacteria, giving your immune system an increased capacity to fight pathogens. Healthy gut flora helps your body to maintain healthy responses to allergens. A healthy and balanced population of good and bad bacteria in your gut is essential in fighting off infections.
Vitamin E is a powerful antioxidant. Vitamin E helps the body to fight off infection and widens blood vessels. This helps to stop clots forming in blood vessels. Foods rich in vitamin E include nuts, seeds, spinach, and broccoli.
4. Vitamin C
It’s pretty common for people to turn to vitamin C after they’ve been hit with a cold or flu. This vitamin has been shown to increase interferon (a protein) which protects your blood cells from viruses. By improving your immune system, your body produces more white blood cells that respond swiftly to fight infection.
Your body doesn’t produce or store vitamin C so it’s important to get your recommended daily intake from your diet. Some foods high in vitamin C include grapefruit, oranges, lemons, and kiwi.
Studies have shown that garlic stimulates immune cells, helps white blood cells fight off infection, increases white blood cell counts, and acts as an antioxidant.
Garlic can benefit much more than your white blood cell counts. According to the National Center for Complementary and Integrated Health, garlic may help to lower blood pressure as well as slow down the hardening of arteries. Garlic not only adds a delicious taste to any meal but is packed with immune-boosting and anti-inflammatory properties.
Omega-3 fatty acids improve your immune system by increasing phagocytes. These are the white blood cells that literally eat up bacteria. Essential fatty acids protect the body from damage that occurs if the body over-react to an infection. One study found that when children were given just a half a teaspoon of flax oil each day, they experienced fewer colds and other respiratory infections.
8. Green Tea
Green tea is packed with antioxidants, flavonoids, and catechins. Green tea has a high level of catechins. In particular, it contains epigallocatechin gallate or EGCG. It’s thought that EGCG is responsible for most of green tea’s health benefits.
One study found that catechins may kill influenza viruses. Green tea is rich in these powerful catechins. EGCG has been found to be very effective at managing multiple aspects of immunity. This makes green tea a potentially powerful immune-boosting tool.
Ginger is known for its immune-boosting and anti-inflammatory effects. It increases blood flow and may help to reduce inflammation which can be especially useful for sore throat and other inflammatory diseases. Ginger is also antibacterial and can help support the immune system.
Selenium is an essential trace element which means you only need a little bit of it in your diet. Selenium has been found to have a positive effect on the production of white cells, in particular, neutrophils and lymphocytes. This trace element also plays a number of vital roles involving the immune system. Brazil nuts are a great source of selenium.
By keeping your immune system strong, you are providing your body with extra strength to help keep your body healthy as it works together with your white blood cells to protect you from germs, bacteria, and viruses. Depending on the reason for your decrease in white blood cells, you may require the aid of medical intervention.
It is important to recognize that not everything is powered by our diet and exercise regimes. Staying healthy and eating a healthy diet to improve your immunity can only help keep those white blood cells strong and healthy. It is just as important to maintain your health by reducing stress, getting enough consistent sleep and getting regular physical checkups.
By incorporating immune-boosting foods into your diet, you give your body the best chance to function at optimum levels and fight off infection. Your white blood cells rush to your defense at the first sign of an infection, helping you to stay as healthy as possible. Although your cell count can drop through reasons out of your control, eating a varied diet full of whole foods, fruit, and vegetables, can help to improve your white blood cells naturally.
Be Sure To Check Out These Related Articles on What Foods Help You Be At Your Best:
Getting some natural vitamin D on a gorgeous day. Ten to 15 min. sunlight is safe daily.
Exposure is best after 5 p.m. or before 8 a.m. when it’s less harsh.
Healthy Benefits of Vitamin D:
Sun’s UV rays help your body produce it naturally, which is vital for blood cells, bones and your immune system. It also helps you take in and use certain minerals, like phosphorus and calcium.
At all times, but especially during flu season and Covid19, it’s important to keep your immune system strong.
Foods high in D are fatty fish, like salmon & tuna, and egg yolks.
People age 1 to 70 need 600 IU daily. People over age 70 need 800 IU daily for optimum health. You can find supplements.
Symptoms you may have a vitamin D deficiency are:
Fatigue Lethargy Hair loss Depression Slow wound healing Weight gain Muscle or bone pain Decrease in bone density Increases your risk for colds, flu & other illnesses like Covid19
According to a 2011 study, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans.
7 common risk factors for vitamin D deficiency:
🌞 Having dark skin. 🌞 Being elderly. 🌞 Being overweight or obese. 🌞 Not eating much fish or dairy. 🌞 Living far from equator where there is little sun year-round. 🌞 Always using sunscreen when going out. 🌞 Staying indoors.
So, find an outdoor space that’s empty or with only a few people social distancing, so you can get outside and enjoy the sunshine. Preventing illness by maintaining daily healthy habits is one of the best defenses you have against any illness.
It’s worth repeating: Exercise daily, eat nutritious foods, avoid processed foods, sugar and alcohol, stay hydrated with water, get enough sleep, read to keep your mind active and limit your time on social media, so you have time to take care.
Keep your pantry stocked with healthy foods and snacks during this time. The healthier you eat, the less you will crave the bad for you stuff or you will at least limit it one day a week. Your mind and body will thank you later.
If you haven’t had healthy habits your whole life, it’s never too late to start. Take it one day at a time. It takes a few weeks (sometimes months) for you to begin feeling your best mentally, physically and spiritually.
Start by removing one unhealthy habit. Then, another. Be patient with yourself.
WTF is when you work in an office each day. You waste time getting there. You waste time looking a certain way to fit in with the office culture. You waste time making small talk with the same people. Asking, “How was your weekend?” is getting old. Your feet hurt. Your back hurts. You are tired. And you are stressed knowing you have to do it all over again the next day.
WFH is an acronym for Work From Home. #WFH began trending on social media after The Corona Virus Task Force issued a Stay At Home or Shelter In Place or Work From Home order to everyone to help avoid its spread.
Some people have always worked remotely so it’s nothing new. Others freaked out.
There’s zero to freak out about. Remain CALM. Working from home is better for you.
I’ve been working remotely for decades, so I can share why it works, and how and why it’s easy it to stay healthier than those in an office. Contrary to popular belief, there are less distractions and you seriously get more done without sacrificing your health or life.
Occasionally, I take on an assignment that requires me to be in a physical office. Those times reinforce they are a colossal waste of money and space, not to mention people’s time. If you can do something using a computer or phone in 2020, why waste a minimum of four hours getting to and from an office. Makes no sense.
Ever wonder why a lot of business leaders boast about deals being made on the golf course? It’s because people are relaxed there. Good luck making a deal on a crowded B-Train from Brooklyn to NYC or any place you are squished like a sardine.
When you work in an office your stress begins upon waking up. Tired. Again.
WTF. You’re already in a bad mood because you need more sleep, but know you won’t get it. When you set alarm knowing you need to get to a bus, plane, train or bus it places your body immediately goes into fight or flight mode, which right off the bat releases Cortisol, the stress hormone. Your fat cells are already gearing up to preserve them since they think you’re in danger. You are in danger. You’re in danger of illness from chronic stress.
vs. WORK FROM HOME WELLNESS WFH. When you set your alarm to wake from home you wake up smiling. There’s no rush. In fact, if you’re wise you start to give Gratitude and stay in bed a little longer giving thanks and praise for blessings. Then, you can stretch. Your body is relaxed already releasing feel good Endorphins and Oxytocin to start your day off healthy. It’s proven fat cells shrink when you’re well-rested. You have time to Meditate. You do. You glance over at your To Do list written the night before knowing you’ll tackle it. No stress.
WTF.WTF. You need caffeine and are the walking dead and quite cranky until you get your first cup of coffee. Coffee dehydrates you and has no health benefits.
Don’t believe the hype.
WFH. You don’t need coffee. You start your day with hot water and lemon, which hydrates you, cleanses and activates your metabolism for the rest of the day. You wake up alert, not groggy when you need a cup of coffee. That tells you right there which is better for you.
WTF. You bring your gym bag to work because you plan to go to the gym afterwards. By the end of the day all you want is to get home in your pajamas with cookies and a tall glass of milk. Your favorite part of the day will be when you change into your pajamas. Think about that. It’s a real WTF.
WFH. You start your day with exercise which gets your brain and body energized to start the work day. Nothing is rushed in the work from home life. You’re in the zone. Your favorite part of the day is when you closed that deal, wrote that script or learned something new. Your favorite part of the day is no longer the end of it.
WTF. You will not get enough sleep because by the time you get home, run errands, eat something, try to relax it’s way past your bedtime. This sleep deprivation will be chronic and slowly erode your health. You will begin to feel aches and pains and be moody and quite unpleasant to be around. You will snap at people when you get home, so your relationships will suffer. You just got home from work, so can’t be expected to do anything. You want to be left alone. If you have a spouse or children or pet –who want or need your attention –it’s a recipe for disaster.
WFH. The sleep you’ve been getting shows in your calm demeanor, and you feel great. No aches or pains and your skin looks better and you’re even keeled. No bad moods. People will comment you look younger than your age. You have time in between calls to toss in laundry and do a bit of cleaning or walk your dog or hug your spouse.
WTF. You are always hungry while at the office. The Gremlins are alive and well because you’re not getting enough sleep and you’re stressed. You feel like there aren’t enough snacks to keep you going until you can get out of that office.
WFH. You eat healthier because you’ve more time to prepare meals and you have time to make better choices when grocery shopping. You realize you feel better when you eat better.
WTF. No privacy. You have to listen to every conversation in the office. If someone sneezes the droplets land on your desk. If someone brings in smelly food or wears awful perfume –you’re right there having to soak it all in. It’s disgusting. You’re sick of the small talk, clicks and reminder of why you hated high school. Every day you have to convince yourself it’s not so bad as you watch the clock.
WFH. The Do Not Disturb sign is alive and well. Your office is your sanctuary. You don’t have to listen to co-workers gossiping, talking on the phone or kissing up to the boss. No worries about sexual harassment or any other nonsense. You can focus, get your work done and get results.
So, relax. Working from home is amazing. Make sure you don’t have a micromanager for a boss. You want a leader. Here’s the difference.
A leader lets you all know the vision and goals and then delegates tasks. A leader trusts you to get things done. They get out of the way. They ask you to call, email or text (whatever their preference is) them if you need them. These leaders inspire and motivate people with their positivity. Employees love working for this person and go the extra mile for them. They trust you’ll let them know if you need assistance.
A micromanager is the equivalent of a little kid tugging at your shirt while you’re trying to get work done. These people aren’t qualified for whatever position they are in, so they overcompensate for insecurities by brow beating other people. You can spot them because they send questions like, “Where are we at with …?” or ask if you’ve done what they’ve asked you to do right after asking you to do it. When they say people don’t leave jobs, they leave bosses –this is that boss. They have a negative affect on the morale of employees, productivity and bottom line.
WTF. You can’t always leave your desk when you’re feeling anxious.
WFH. You can go for a walk, take a hot shower, make a cup of green tea, call a friend, stretch, open your refrigerator to grab a snack (stock up on water and Better For You snacks when you work from home and healthy foods you can pick on. I blog a lot about those. You can search past articles. Some of my favorites are Veggie Stix, wheat thins, blueberries, cherries, almonds, walnuts, PeaTos makes Cheetos made from peas —and good ol’ chocolate.
How much money would a company save if they allowed employees to work from home? Can things be done differently? Why do people really need to be inside a particular office or building? Can what’s being done in there be done remotely and end up costing less? Can the world prioritize health and family time? Things to think about the next two weeks.
Maybe there’s a healthier way long-term and not just for two weeks.
This hoodie to help you sleep is now on my list of Favorite Things for Your Health!
Insomnia is no longer something a few people suffer from. It’s now almost at 100% of Americans. All these electronic gadgets aren’t helping our case.
“People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. – Jenn J. Allen
Our physical, psychological and emotional health are all linked to our sleeping habits.
University of California, Berkeley researchers recently found that insufficient sleep can amplify levels of anxiety up to 30 percent and, on the flip side, that a solid eight hours or so helps reduce stress.
“Deep sleep seems to be a natural anxiolytic (anxiety inhibitor), so long as we get it each and every night,” Mathew Walker, a senior author of the study and a professor of neuroscience and psychology at the university, said in the published report for the journal Nature Human Behaviour.
The study analyzed brain scans from 18 young adults and discovered that those who got a full night’s rest had a lower heart rate and lower blood pressure, as well as stable emotions when they woke.
According to National Sleep Foundation, most adults need 7 to 9 hours a night for the best amount of sleep, although some people may need as few as 6 hours or as many as 10 hours of sleep each day. Older adults (ages 65 and older)need 7-8 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual.
There can be underlying causes to insomnia that need to be addressed first because if a you simply take a sleeping pill, you’re masking the underlying cause.
The best way to uncover that is with cognitive behavioral therapy –a fancy name for talk therapy.
Then, you want to set the stage for a good night’s sleep or day if you’re napping.
This is where Glenn Paradise found the ideal solution.
When his wife (who he met in high school…awww) got sick, and was in the hospital for 7 weeks, Glenn was left home alone caring for kids, dog, house and couldn’t sleep worried about everything.
He was brought up to fix things instead of complain, so he ended up designing something that solved every frustration he had when he tried to get a good night’s sleep.
Of course, I tried it and I’m sold on it. It was also incredibly comfortable to wear while commuting. Loved it.
Glenn Paradise invented the dēp sleep hoodie out of a need.
“I wasn’t getting the quantity or quality of sleep necessary to consistently feel or perform at my best. I learned I wasn’t alone and that hundreds of millions of people around the world don’t sleep well. The DepSlepwear hoodie is our first product in a line of wear and gear purpose-built for deep sleep every night. No pills, elixirs or gimmicks required.” -Glenn Paradise
“I consider myself a problem-solving entrepreneur. It’s in my blood. When I was young, I was side-by-side with my father as he created several businesses that helped people learn faster, perform better, and enjoy their lives more. The gratification I felt from helping people during those early years inspired me to keep the good stuff coming in my professional career. The products and services I create are born from necessity and are designed to help people live more fulfilling personal and professional lives. I know and trust they work because I need and use them myself.” -Glenn Paradise
Other tips for a good night’s sleep include:
Do not exercise within 3 hours of bedtime
Turn off all electronic devices 2 hours before bedtime
Spend time outdoors preferably in sunlight in a natural setting during the day
Take a nourishing bath before bedtime
Maintain a regular sleep schedule where you go to sleep and rise at the same time
Take a break from work every 90 min.
Breathe deeply. Focus on nothing except breathing before bed
Prepare items for the next day to alleviate worries upon rising
If you are worried about something remind yourself worrying doesn’t help
Remind yourself everything will work better when you recharge your batteries
Give yourself permission to rest your mind, body and spirit
Remind yourself you get to help more people when you yourself are at your best
Avoid any alcohol 3 hours before bedtime
Do not eat too close to bedtime as your digestive track needs time to rest
As explored in this article on The Sleep Forum, temperature plays an important role in achieving quality sleep. If you’re not taking steps to control your body temperature throughout the night, your sleep will never be optimal.
6. WHOLE WHEAT PASTA – Add fresh veggies & diced chicken with tomato sauce; high protein dish that also releases tryptophan
7. YOGURT SPRINKLED WITH CEREAL – You get the calcium and the carb combo to help bring on the Z-z-z-z’s
A good night’s sleep also spurs creativity and improves your athletic performance the next day. It also curbs inflammation. Those that don’t get enough sleep have higher levels of inflammatory problems.
If you are STILL tossing and turning or watching the clock, make sure you are doing the following:
1. STOP SIPPING CAFFEINE AT 2 P.M. – Check labels. You may not be aware what you’re drinking contains caffeine.
2. DIM THE LIGHTS IN YOUR ROOM ONE HOUR BEFORE YOU TURN IN.
3. SOAK IN A WARM BATH TO UNWIND AS SOON AS YOU GET HOME, NOT RIGHT BEFORE BED.
4. CLOSE YOUR EYES FOR 10 MIN. AND GENTLY STRETCH BY PAYING ATTENTION TO YOUR BREATHING.
5. THIS IS A MUST: MAKE SURE ALL YOUR GADGETS ARE TURNED OFF. PLACING THINGS ON VIBRATE DOES NOT COUNT AS OFF. THAT SOUND CAN STILL DISRUPT YOUR SLEEP.
6. MAKE SURE ALL CLUTTER IS REMOVED FROM YOUR BEDROOM.
HOPE THESE TIPS HELP YOU SLEEP BETTER ALL SUMMER. STAY HEALTHY, EVERYONE! 🙂
“I love giving gifts that improve people’s health and life. This hoodie falls into that category. When I wore it on my commute from New York City to Pennsylvania, I felt incredibly comfortable for the first time. Normally, when I travel the temperature tends to vary from hot one minute to freezing the next, especially in airplanes. The fabric of this hoodie maintains body temperature. No freezing or sweating. And I love that cocoon feeling. This is well designed.” -Maria Dorfner, CEO, NewsMD
Everyone gets anxiety. It’s when you worry about something in the future, which let’s face it, can be tomorrow. A meeting, an interview, an exam, a commute, the weather…so much to worry about, right? Wrong.
STOP those thoughts from spiraling because you’ve no control of tomorrow.
You have THIS moment. Make it a HEALTHY ONE. Repeat that. STAY in the NOW.
Number ONE: Exercise daily. Don’t make excuses like rich people have a personal trainer.
When I was a kid I was influenced by one man I saw on TV. He had nothing, except ONE chair beside him. I was in the first grade when I first saw him.
His name was Jack La Lanne. He spoke about the benefits of daily exercise. I listened. Kids brains are like sponges. Mine absorbed his message. His message is still true.
It is proven your brain benefits at the 45-minute mark. So, if you’re feeling anxious it may be a signal from your body or brain that you need to move.
Look at all the benefits you get simply from walking. Best part? Do it anywhere.
And stay hydrated. Drink water, even when you’re not thirsty. Look at all the benefits of staying hydrated in the photo below.
When people tell me they get headaches, the first thing I ask is how much water they drink. Most say none.
Well, that’s why you have a headache. Most tell me they drink coffee, which DE-HYRDRATES. Your brain needs water.
Your doctor in a rush to get his or her next patient will be too quick to give you pills for headaches or migraines before even asking you this simple question.
If you are prone to headaches –you need to check how much water you should be drinking (use search in my blog to find that) daily and do that. Your headaches will probably magically disappear. You’re welcome.
The times you need to visit a Physician is when you’re doing everything right and you’re still experiencing some sort of pain.
But if you’re not doing the basics of self-care, then you need to make a LIFESTYLE change first to find out if that’s what’s causing your pain. We were created to be healthy and feel good, but we need to take care of ourselves. Here’s that photo magnified.
Speaking of sweat, if you can get to a SAUNA after you exercise, even better. If not, no worries. Can’t get to a sauna? Take a long hot shower or hot bubble bath with Epsom salt afterwards. They now make Epson salt with bubbles.
Try Dr. Teal’s. It contains Magnesium, which can only be absorbed through the skin. CVS sells it. It costs about six dollars. Smells nice too. Like lavender. It’s usually near the soap section. A lot of people lack Magnesium.
Remember, the second you start to feel anxious get up, DRINK WATER, STRETCH, BREATHE and MOVE. Drink water, even when you’re not thirsty. Go for a walk.
WALK. WALK BRISKLY and TAKE DEEP BREATHES (BREATHE IN…AND HOLD FOR 4 SEC. AND breathe out slowly) until the feeling passes. It will. You can do this anywhere, even in a tiny room. Stand up. STRETCH AND HOLD. Then, walk. Every cell in your brain and body benefits when you do this. Don’t focus on what you were worried about. Instead, repeat the words “You can do it…” while breathing. Yes, you CAN walk off anxiety.
Number TWO: Take a good look in your refrigerator and pantry. Toss out the garbage. You don’t need me to tell you what’s garbage. Sugar, soda, junk food, processed foods, white bread, alcohol, cookies, cake, donuts, potato chips.
NOW replace those things with healthy go-to items like alkaline water, almonds, walnuts, blueberries, strawberries, greek yogurt without sugar in lieu of ice-cream or cottage cheese, veggie sticks instead of regular chips, cook veggies in olive oil and garlic, green tea.
Veggie sticks are so yummy I regret blogging about them because like everything else I blog about –it’s suddenly SOLD OUT on store shelves the next day.
I’ve blogged about emotional eating in the past and which foods to reach for when you feel a certain emotion because having different emotions are part of being a human being. Don’t let anyone numb them with pills.
The healthiest thing you can do is try all the good stuff first, because the good stuff works.
The good stuff is what they mean when they say the proof is in the pudding.
Proven healthy lifestyles are proven time and time again from centenarians and those of us who are healthy.
If someone gets through their 40’s and 50’s feeling great with natural energy and no prescription medications they are doing something right.
Unfortunately, there are males and females in their 20’s and 30’s who still think how they look, even if it’s through plastic surgery, or extreme dieting, makes them healthy. Health magazines (which I no longer buy) fuel this misinformation by placing these cropped top people on their covers. That’s insecurity, folks.
The good news is what it means to really be healthy is rising above all that noise.
As I predicted decades ago, the world has shifted conscientiousness regarding health. Take a look at this circle. There’s no bikini in it. There are no six or twelve pack abs for men.
HEALTH comes from inside and it doesn’t need external approval.
There is no longer any denying how interconnected the following are:
Every generation goes through the same feelings as the one before them, so it’s time to start educating ourselves on how to LIVE HEALTHY and PREVENT ILLNESS while living in a crazy world. Even if we live in a healthy bubble and try to shield ourselves from all the craziness –there is no escaping it. Even family members, friends, partner, colleagues, boss, kids, parents, strangers driving near you on the road can infiltrate your peace. You can’t control that.
The healthiest advice anyone can give you is DON’T REACT. The calm one is the healthy one. Did someone less qualified get a position you earned, because they’re related to or know someone? Don’t react. Don’t despair. Didn’t close a deal when something less deserving did? Same thing. It may make you angry. You’ll want to grab a bag of chips or drown your sorrows in ice cream.
Keep your pantry or refrigerator stocked with healthy stuff you can grab instead. A bag of cherries, a large bowl of blueberries or those veggie sticks I told you about earlier. You can snack on a ginormous bowl of these thing and not be left feeling even worse afterwards, as you will with regular chips and junk food.
Number THREE: Turn off TV. Get out in nature instead or read a good book. I’ve been reading a book a day since I was a kid. I thought everyone did until my younger brother laughed and said I was crazy and people are lucky if they read one a year.
Fine. Then, make it one positive book a year.
Keep that ONE book on your nightstand and reread it when you need inspiration. For non-readers I recommend you start with, “The 7 Laws of Spiritual Success” by Deepak Chopra. I used to give them out as gifts. Little gem of a book. Then, get “The Four Agreements.” These are 2 books you can re-read during stressful times.
My book, “Healthy Within” is one every celebrity who writes a Tell All Memoir should read. The reason is I never mention my ex’s name, or what actually happened. No details. Why? That part is not important. That part is no one’s business. What’s important is how to get through anything that at the time feels like a personal or professional tsunami.
That is the HEAL part in HEALthy. Other than that, it’s tabloid toxicity.
When you’re blaming someone else or pointing out all of your ex’s flaws, people reading it are actually cringing. No one wants someone in they’re in an intimate relationship with to write a kiss and tell, so to speak. There are two people in a relationship or marriage. Two.
Advice to Demi. Let.It.Go
I don’t know who advised her to write this in the first place. It feels like something that should have never been made public. When someone is in the public eye and they reveal they were someone entirely different than we believed them to be –it feels like WE were lied to and betrayed. So, I felt more let down from who I thought Demi Moore was than anything having to do with Ashton. Even when the other person betrays you it’s enough to know it was a betrayal –we don’t need details, thank you. I would have passed on this book. I’m an avid reader and have zero desire to buy it.
Back to self-care. Fuel your body and brain daily with nutritious foods. What does healthy food look like? Here are a few visuals.
And do not forget how important SLEEP is…
NUMBER FOUR: REST. NAP. SLEEP. Allow your brain and body to shut down and reset itself just like you do when your computer has lost it’s charge or starts acting up. Shut it down. Anyone who brags about only getting or needing little sleep isn’t healthy. Every cell in your brain and body is created to regenerate and health itself, but you need to sleep and shut it down in order for it to do what it does naturally. It’s called Beauty Sleep for a reason.
I’ve blogged about foods that help you sleep. If you’re a late-nigh snacker keep bananas, cottage cheese, blueberries and a bag of cherries in your pantry, along with decaf organic tea. Turn off all electronics 2 hours before a set time. Keep the room you sleep in a little chilly. Wear eye shades. Take that hot bath with lavender and you will crash naturally.
If you are on any type of anti-anxiety or depression medication it needs to be under the supervision of a physician, who should ONLY prescribe TEMPORARY low-dose if you are in crisis mode, say after the death of a loved one or other tragedy. It needs to be in combination with Cognitive Behavioral Therapy, fancy word for Talk Therapy, to taper you off prescribed medication.
It’s not dealing with what is causing your anxiety or depression. What’s causing it is change and stress from it. That change can come from work, finances, seasons, relationships, age, moving, parenthood –anything in life.
That’s why it’s natural and you need to LEARN healthy coping mechanisms for LIFE. Having a trusted confidante in life to go through ups and downs also helps keep your brain and body in top form.
Healthy relationships are a wonderful buffer against daily stressors in life. It’s having someone in your life to talk to, bounce ideas off of and be there during good times and bad. Healthy relationships proven to be a positive constant in a sea of change. Positive because healthy relationships release all the feel good chemicals and hormones in your body and brain. Love releases oxytocin. When you have LOVE and commitment everything is less stressful.
So what do you do when you don’t have a trusted hand to hold during it all?
Revert to the Four Tips solo, because HEALTHY attracts HEALTHY. Be your best you in mind, body and spirit. Work on healing any past hurts. Put them in the past. Forgive. Move on. YOU need to BE that which you want to attract. Think about that. You want a healthy, intelligent, kind, independent, fun, supportive, honest, loving, faithful, committed, loyal, trustworthy partner?
When your friends and the people you surround yourself with are healthy –you’ll learn healthy coping mechanisms, even through observing their habits.
Post note: I love tea and have blogged about the benefits of tea and my favorites in the past. USA Today and Washington Post now says tea bags contain plastic and that it is toxic. I cut right to the bottom to find out which brands contain plastic bags because not all of them do. Here are brands to avoid.
Mostly, it’s those cute triangle bags. Apparently, it looks like they are made out of paper, but it’s plastic that holds them together. They are cute. Recently, a restaurant served me on that looked was so cute. I commented asking how it was held together Now we know.
Avoid brands in RED
“So which tea bags contain plastic?
Brands that use plastic sealants include Tetley, Twinings’ ‘heat-sealed’ and ‘string and tag’ ranges, Yorkshire Tea and some Aldi tea bags.
Co-Op and PG Tips have all switched to 100% compostable bags.
Abel & Cole and Teapigs using plant-based SoilOn and Clipper makes a plastic-free teabag made from bananas, while some Tetley and Twinings ranges are biodegradable.
But if you want to be absolutely sure your tea is plastic free, loose leaves are the best way to go.” [Source: USA Today, September 2019]
It’s not all tea and it’s not all brands, so get past their hype to the facts. Then, get back to:
Remember, when you have a bad day, week, month or year –don’t call it a bad life. Think of it as a bad season, like leaves falling off a branch in Fall. What do you need for leaves to grow back? Oxygen, water, nourishment, sunshine. Nourish yourself every day and your leaves will return one day at a time. You got this!
Mary Teruel is a senior author and professor of chemical and systems biology at Stanford University, conducted a study published last April in CELL METABOLISM.
“When glucocorticoids are constantly high, as is the case when we’re chronically stressed out, it can boost the chances for a certain type of cell to morph into fat cells, the study found. And that could bump up our weight. So basically it’s not about food intake. It’s about timing.”
Tercel says, “While mice and people are certainly different, both are greatly influenced by circadian rhythms and both produce glucocorticoids in response to stress. Although the research was done in the lab, it’s likely human body would react in a similar fashion to the mice to continuous high levels of glucocorticoids.”
Tercel says the increase in fat is likely related to the fact under normal circumstances glucocorticoids wax and wane with our circadian clocks. So our bodies are designed to ignore short-term fluctuations of these hormones.
But everything is thrown out of whack when levels stay high — as they will if a person’s stress doesn’t diminish, even after the day’s work is done.
“So maybe it’s OK to get stressed during the day, but not at night,” Teruel said.
That makes sense to Dr. Anthony Heaney, an endocrinologist and an associate professor of medicine and neurosurgery at the University of California, Los Angeles, School of Medicine.
“It would suggest that any method people can use to beat stress could be of benefit,” Heaney said. “I think the challenge is for people who are stressed often. I don’t think jumping into a 30-minute yoga or Pilates class will be enough to address that.”
We recommend MINDFULNESS before jumping into any class, running out to the gym or any exercise after work. That’s actually keeping your stress level high.
What you need to do is de-compress first.
If you’ve had a stressful day, sat all day at the office or had an awful commute –close your eyes for 20 minutes when you get home and focus on your breathing.
RELAX. BREATHE. This study reinforces why SLEEP is so important to maintaining a healthy weight. If you only sleep 4, 5 or 6 hours a night, you are sending a message to your fat cells to stay ON.
Every cell in your body and brain needs to rest and replenish itself. You throw yourself out of wack when you deprive your body of this. The damage may not show up immediately, but it will in the long-run.
CHRONIC STRESS can be alleviated by consistent sleep. If you have to chose between exercise or sleep when you’re going through a stressful time, pick consistent sleep and you will get through it. You can get your daily exercise through walking after you’ve allowed your mind to calm down.
Burning the candle at both ends will do just that –leave you burned out. Allow yourself a REST and RESET, so your fat cells stay turned off.
You may not be able to control the amount of stress in. your life, but you can make a note to turn everything OFF at a certain time at night so you deactivate your glucocorticoids.
HOW TO COPE WITH DAILY STRESS
1. Find the optimistic viewpoint in a negative situation.
One of the simplest but most effective ways to build a more positive outlook has in my experience been to ask more helpful questions as often as possible.
When I am in what seems like a negative situation – maybe I have been lazy, made a mistake, failed or stumbled in some kind of way – then I like to ask myself questions like:
What is one thing that is positive or good about this situation?
What is one opportunity within this situation?
Doing so is a whole lot better than what I used to do in such situations. Because back then I usually asked myself how much I sucked and how things could get even worse now.
I do however not always use these questions right away.
Oftentimes I need a bit of time to process the thoughts and feelings that arise in situation before I can do that.
Trying to force optimistic thinking when you are still in an emotional turmoil or a bit shocked usually don’t work that well.
2. Cultivate and live in a positive environment.
Who you choose to spend your time with and the input you get from further away like the TV, the internet and magazines will have a huge effect on your outlook.
To be able to stay positive it is essential to have influences in your life that support you and lift you up instead of dragging you down.
So carefully consider what you let into your mind.
You can for example ask yourself:
Who are the 3 most negative people I spend time with?
What are the 3 of most negative sources of information I spend time on?
Consider the answers. Then think about how you can start spending less time with one of those people or information sources this week.
And how you can spend more of the time you have now freed up with one of the most positive sources or people in your life.
3. Go slowly.
I have found that when I go too fast, when I try to think, talk, eat and move around in my world really quickly then things don’t go too well.
Stress builds up. Negative thoughts about just about anything start to well up and I feel like my own personal power decreases.
But if I slow down just for a few minutes – even if I have to force it by walking, talking and eating slower – then my mind and body calms down too. It becomes easier to think things through clearly again and easier to find the optimistic and constructive perspective.
4. Don’t make a mountain out of a molehill.
It’s very easy to lose perspective, especially if you are stressed and you are going too fast.
A simple three step way to handle these situations so they don’t get out of hand is to:
Say stop. In your mind, shout “STOP!” or “NOPE, we are not going down that path again!” as soon as thoughts of this kind starts to spin in your head.
Breathe. After you have disrupted the thoughts by shouting stop sit down and just be still. Breathe with your belly and focus on just your in-breaths and out-breaths for a minute or two to calm your mind and body down.
Refocus. Question your mountain building thoughts by talking to someone close to you and getting a more grounded perspective on the situation by just venting or by getting his or her input.
Or simply ask yourself this to widen your perspective and to chill out: Will this matter in 5 years? Or even 5 weeks?
5. Don’t let vague fears hold you back from doing what you want.
Sometimes you may want to take a chance in life. Start a new habit that feels unfamiliar, your own business on the side or ask someone out for a date.
A common trap when you want to do one of those things is to get lost in vague fears and about what could happen if you actually took action.
And so the mind runs wild fueled by fear and it creates nightmare scenarios and plenty of self-doubt.
I know. I have been there many times.
So I have learned to ask myself this: honestly, what is the worst that could happen?
When I have figured that out I also spend a bit of time on trying to figure out what I could do if that that often pretty unlikely thing happens.
I have over the years discovered that the worst thing that could realistically happen is usually not as scary as the nightmare my fear-fueled mind could produce.
Finding clarity in this way doesn’t take much time or effort and it can help you to avoid much mind made suffering. And help you to get going, step outside of your comfort zone and take that chance.
6. Add value and positivity to someone else’s life.
What you send out you tend to get back from the world and the people in it.
Not from everyone. And not every time.
But what you send out there matters a whole lot.
What you give them and how you treat them is what you’ll get back. And they way you treat others and how you think of them also tend to have a big effect on how you treat and think about yourself.
So give value and spread the positivity by for example:
Helping out. Lend a hand when moving. Give a friend a ride in your car. If he or she needs information then help out by checking it up on Google or asking a friend of yours.
Just listening. Sometimes people don’t want any direct help. They just want someone to be there fully and listening as they vent for a little while.
Boosting the mood. Smile. Give hugs when appropriate. Play uplifting music when hanging out with a friend or suggest an inspiring movie for your movie night. Or encourage when someone has had a bad day or are going through a tough time.
7. Exercise regularly and eat and sleep well.
This is very obvious of course.
But I know the big, big impact a good night’s sleep or good workout can have when my thoughts are pessimistic and I have a lot of tensions on the inside.
And I know how much simpler it is to think clearly and optimistically when my belly is not empty.
So I highly recommend being careful about these basic habits that may sound boring. Because they do have a huge effect either way depending on how you manage them.
8. Learn to take criticism in a healthy way.
One of the most common fears is the fear of criticism. It can hold people back from doing what they want in life.
Because having negativity flowing out of someone’s mouth or email and it being about you can hurt. And being rejected can sting quite a bit.
But if you want to take action on what you deep down want then criticism is pretty much unavoidable. So the key is learning to handle it in a healthier way.
By doing so your fear of it will lessen and it will hurt less if you do get criticized.
I usually use four steps when I get some criticism. Maybe they can help you out too:
Step 1: Don’t reply right away.
When you are angry, upset or riled up then is time to calm down a bit before you reply. Take at least a couple of deep breaths or a little time to process the message before you respond.
Step 2: Really listen to the criticism.
Try to remain open and level-headed and figure out how this message can help you.
Ask yourself: Is there one thing I can learn from this criticism? Is there something here that I may not want to hear but could help me?
Step 3: Remember the criticism isn’t always about you.
Some criticism is helpful. Some is simply attacks or someone lashing out because they are having bad day, year or job.
To lessen the sting of such criticism – often really angry or overly critical in an unconstructive way – I try to be understanding. I think to myself that this person might not be feeling so good at the moment.
Step 4: Reply or let go.
No matter the content of for example an email I try to keep my reply level-headed and kind. I may add a question or two to get more specific feedback that is helpful.
And if they don’t reply or I have simply gotten a nasty attack then it is time to delete it and to let that situation go.
9. If something still gets under your skin then know what to do.
Sometimes something can still get under your skin and hurt you. Even if you use the steps above.
Two things that have helped me with that challenge are:
Let it out. Just letting that issue out into the light talking it over with someone close can be very helpful to see it for what it actually is. And to find a healthier perspective on the situation.
Improve your self-esteem. I have found over the years that with a stronger self-esteem things drag me down less and they don’t ruin my day as much anymore. Negativity from others bounces off me much more often instead. If you want to practical help with this then have a look at my 12-week, step-by-step Self-Esteem Course.
10. Start your day in a positive way.
How you start your day usually sets the tone for the rest of your day.
So be careful about how you spend your mornings.
If you get going at full speed, lost in future troubles in your mind then the stress, perceived loss of power of over your life and negative thoughts will ramp up quickly.
If you on the other hand start your day by moving slowly, by having an uplifting conversation with your family or friend or you spend some time with reading or listening to inspiring and helpful articles or podcasts over breakfast or during your bus ride to work then that can make a big difference for how your whole day will go.
11. Mindfully move through your day.
When you spend your time in the present moment then it becomes so much easier to access positive emotions and to stay practical about what you can actually do about something in your life.
When you get lost in the past or future like so many of us have spent a lot of time on doing then worries very easily become bigger. And failures and mistakes from the past being replayed over and over in your mind drag you down into pessimism.
By moving slowly through your morning and hopefully through much of the rest of your day it becomes easier to mindfully stay in the moment you are in.
Another simple way to reconnect with the moment you are in and to put your full attention there again is to focus just on what is going on around you right now for a minute or two with all your senses. See it. Hear it. Smell it. Feel the sun, rain or cold wind on your skin.
It might sound like a small and insignificant thing to do. But this simplifying reconnection with the moment can have a very positive effect on the rest of your day.