Have you had a rough day or week? Worse yet, have the last few weeks blurred from one bad day to the next?
What’s really going on here?
There are quite a few possibilities. Thankfully, many are benign. Maybe you:
If it’s one of these, no worries. An early night to bed, a nice walk, or a cup of coffee with a friend may be all you need to feel like yourself again.
When you get in that downward-spiral of worry, irritation, or frustration, things tend to get progressively worse. One negative thought leads to the next, and before you know it, it seems like all is lost.
One of the most effective ways to prevent a pitfall is to make a mental shift. The first question to ask yourself is – “What am I thinking about?” If your thoughts are not beneficial, you have an important choice to make. Choose to continue down this path of despair, OR, change your thoughts.
Rather watch? Check out this video!
1. Cultivate awareness.
This is a great way to make an immediate change out of the negative doom-loop. Notice yourself walking down the hallway. Feel your feet in your shoes. Pay attention to the pen in your hand. Appreciate the color of the paint on the walls. Take 20 seconds to look out the window and enjoy it.
If you’re ready for more, try this:
2. Recognize your inner dialogue and replace it with something more beneficial.
Don’t take the easy way out here! It’s all-too-easy to replace, “This job is eating my soul for lunch” with, “It’s all good” but still live in denial. This one can take some practice, but it’s worth it! What if “This job is eating my soul for lunch” became, “Helping people is why I chose this line of work. It’s not always easy, but it fills me with joy when someone is able to create a better life.”
Do you have a few minutes before your next appointment? If so, this next exercise can work wonders!
3. A simple breathing practice to energize and uplift!
Sit, stand or lie down. Inhale for the count of 4. Pause for 2. Exhale for 4. Pause for 2. Repeat 3-10 times. Do this with a robust breath! Really give it your all! You want a deep inhale and exhale to exchange lots of oxygen and utilize mental effort. This will take your mind off your previous thought pattern AND create a revitalizing energy in your body!
Preventing burnout is something you can do each and every day. Being aware and healthy sets the stage for being burnout-free. Give these tips a try and notice the results.
Our body clearly and unapologetically shows us our experiences; particularly the ones that we try to push away or ignore. This idea isn’t new. There are a whole host of books out there exploring this idea: when we ignore our deepest feelings, especially anger, they don’t just disappear. They show up in our bodies as illness or disease.
It’s truly fascinating how our immune system is directly affected by our recurring thoughts and feelings.
I was talking with a friend about this the other day and she was kind of upset about the premise. She said, “But this makes me feel like it’s my FAULT any time I get sick.”
The point is to realize the power we have over these things! Our body isn’t trying to shame us into not getting upset. Not at all! It’s just saying, “Hey. You know how you keep thinking about that relationship/work situation/feeling of being taken advantage of/fill-in-the-blank? That’s really starting to take it’s toll. We’re having a breakdown in the system over here. Let’s take some time to pull back and re-group!” Rather than blaming us for the illness, our body is simply asking us to redirect our thoughts.
Especially when we realize it early! We don’t have to wait until we have a full-blown disease. We can take a step back when we realize we are fighting a cold, or keep injuring the same knee, or have a recurring infection. Any and all of these are early warning signs from our body re-directing us to a positive mindset and dealing with difficult feelings right away rather than pushing them away.
But it’s not always that easy, is it? Simple? sure. IF you even know where the thought pattern is that’s causing the pain. But sometimes it’s REALLY hard to identify where it is! I know this because I’ve been there. Many times.
I find that often times the best place to start is with some reflective practices. Each one of these can be powerful practices. But not everyone likes them all. Go with the one(s) that seem intriguing to you. That’s ALWAYS the best place to start if you ask me!
Here’s the greatest part – ANY time you make efforts toward your own wellness, your body notices RIGHT AWAY! And when we improve our mindset and choose new thought patterns, lots of amazing changes start to happen in our bodies.
Do you have a great story of how changing your mind has changed your life? I’d love to hear it! If you’d like, email me to tell me YOUR story!
So often, when we think about yoga and meditation, we think about it in terms of part of a “normal” weekly routine. But a couple groups of people who may not realize the extreme benefits are seniors and also caregivers. I recently virtually met a gentleman who works with these groups and he has a lot to share about the benefits and how to incorporate yoga and meditation into daily life for both of these groups of people. Read on to discover what Harry Cline from newcaregiver.org has to share!
It seems that everyone is embracing yoga and meditation, which is not surprising, as both practices offer some very real benefits. This is especially true for those of us in stressful lines of work, as well as seniors and their caregivers. If you’re curious about looking after your mental and physical health, it’s time to learn about yoga and meditation.
One of the best parts of yoga is that it is the perfect exercise for all body types and ages. It helps us lose weight and gain strength and stability, all while improving our moods and mental clarity. Yoga helps to reduce stress better than any other form of exercise, and it may be better for our overall health than aerobics. It can even lower pain levels in seniors.
Working out, especially as we age, carries with it the risk of injury. However, yoga reduces that risk through a focus on slow movement, stretching, and balance improvements. This becomes even more important in our golden years when we may not heal as quickly as we once did.
There are seemingly endless benefits to the practice, especially for seniors and caregivers, as it can also help us breathe more easily and even lower blood pressure. As for our mental health, yoga can help us better cope with anxiety, as well as lessen the symptoms of depression. And because mental health has connections to physical conditions (oral health, heart health, weight, etc.), you’ll also pay additional attention to your physical well-being. In other words, it really is one of the healthiest forms of exercise.
Another aspect of physical health that is benefited by yoga is your gut microbiome. Your gut is made up of trillions of bacteria that, according to research, can affect digestion, your immune system, and even your mood. The key to good gut health is proper diet and exercise to reduce stress levels and improve the function of all areas of your body. Yoga is an excellent form of exercise, since it can enhance digestion and increase the diversity of your microbiome.
Life can be stressful, especially if we have difficult or emotionally challenging jobs. Meditation is one way of lowering that stress and improving how we feel. It can even improve memory by increasing the amount of gray matter in our frontal cortexes. Meditation also helps us make better decisions and think more quickly on our feet, which is especially beneficial for caregivers. If you need to remember many details, or even simply want to improve your memory as you age, it might be wise to take up meditation. We know for a fact that meditation can reduce stress thanks to a study by the US military. The researchers monitored heart rates to measure stress levels and found that meditation was a sure fire way to lower anxiety levels over time.
Starting yoga does not need to be an intensive ordeal. To determine if you enjoy it, you don’t need to go out for classes, as this can be difficult for busy schedules and seniors. Thankfully, there are plenty of workout routines seniors and their caregivers can try at home thanks to websites like YouTube, exercise videos, fitness apps on our phones and tablets, and even things like Wii Sports. Look around and see what is available, and what appeals to you. There are also several lists for the best instructional videos, so do some research to find a practice that you might enjoy, fits your athletic level, and your timetable.
The sheer number of different kinds of meditation can be overwhelming; however, that also – means there are lots for you to choose from. Read up on the different methods of meditating before you jump in so you can find something you know would not be onerous to try. Some may prefer focused attention, which can have you adopt a mantra, rather than something like basic mindfulness. There are guided meditations available that benefits seniors and caregivers alike, and these are especially helpful if you have a hard time focusing. You can listen to soothing music, count beads, watch a candle, or practice deep breathing. There is even a walking meditation for those of us who need to be doing something to concentrate best.
You don’t need to change every aspect of your life to get healthier, whether you’re a caregiver or a senior. Yoga and meditation done for 20 minutes a day can see a marked improvement in our well-being. It’s time to prioritize wellness and give yourself the devotion you deserve. Meditation and yoga are two excellent ways to improve our focus, balance, and strength.
We TOTALLY underestimate how valuable breathing actually is! In this 10-minute video, I discuss some important info about breathing. Then watch until the end, where I lead you through three breathing exercises.
It’s easy to completely underestimate how vital breathing is to our well-being. Sure, we do it all day, every day. But how often do you take a few minutes to breath on purpose? In this video, I share some great info on how breathing affects us. Also, I share three great breathing exercises you can use starting today.
We recently talked about recognizing your first clue that overwhelm is coming on. You know, that thing that happens *just before* you slide down the slope of, “Oh my gosh! I can’t take it anymore.”
When you recognize that clue and use a tool to prevent the feeling overwhelm, burnout, and “I’m going crazy!” you set yourself up for prolonged success.
One of the tools that is the most effective in preventing that feeling of chaos and too-much-busy-ness is super simple. And when you use it, you can let go of the craziness of the day. Want to know what it is?
I know. It sounds too easy. And maybe even overdone. But it’s true. When you take the time to express gratitude for the people in your life and the small successes throughout the day, it really does change the way you perceive what’s happening to you. It even gives you the extra boost you may need to make it through what may be a truly challenging day.
When you take the time to acknowledge and celebrate throughout the day, for yourself and those around you, you set the stage for an improved experience and outlook. Simply pausing to enjoy the moment changes how you feel inside. When someone you work or live with does something well, tell them! You will both feel so happy inside!
It’s super common to get into the middle of a well-planned day and all of a sudden you have emails and IMs pinging in from every direction. Maybe your boss or a contractor is demanding you immediate attention.
Stress starts to mount, right?
Phone calls. Stress. Deadlines. Everything starts to get kind of overwhelming.
You may find yourself pouring a second (or fifth) cup of coffee. Or perhaps you decide to skip lunch (or eat in the car between appointments) to try to get more done. You simply have too much to do and you have to do *something* to make up for lost time.
But this is not the way to REALLY find freedom from the frenzy.
It may seem right in the moment. Get a cup of coffee. Plow through lunch. Work later.
Trust me. It’s not the way.
The way to find freedom from the frenzy in the middle of the day is to push the pause button.
Yes, it seems beyond counter-intuitive to stop when there’s so much to do. But I promise it works.
If you’re feeling frenzy in the middle of this day, I invite you to push pause. There can be a variety of ways to do this, and if you already know what works for you, do it!
I have one tool I’d like to share with you today. It’s simply managing the breath. I love this tool because you ALWAYS have it with you! You don’t need any special tool. You don’t need a yoga mat. You don’t need workout clothes or perfect weather.
You can manage your breath at your desk, on the stage, on the playing field, in traffic, in a meeting, at home. It works EVERYWHERE!
Here’s the technique:
Hopefully you feel better already! You can use this technique anytime, anywhere, and no one even knows you’re using it but YOU! As you use it, you build a new tranquil mind and create freedom from the frenzy of the day.
Get my free pdf guide for even more tools to take back YOUR day, or book a Discovery Call to explore personal coaching options to create your tranquil mind and life!
Between October 15th and 19th, the nation is focusing on Health Education Week 2018. Our minds and bodies are linked in many ways that are still being defined. Every person can have a pathway to better health through yoga, including mesothelioma patients. Because this rare cancer of the lung lining can be incredibly debilitating, yoga offers several answers for a better quality of life. The following practices are shared with mesothelioma in mind. However, these are great practices for anyone dealing with a challenging illness, like cancer.
The human mind tends to ruminate on the past and future. Thinking about the present isn’t always a priority. Yoga helps patients with terminal cancer by putting them in the present. Feeling their bodies stretch and relax is important for both mental and physiological improvements.
There’s nothing to truly worry about in the present. The focus is on moving the body into certain positions. Mesothelioma patients need this reprieve so that they can deal with life after the yoga session.
One of the most basic moves in the yoga world is breathing deeply. Most people, including cancer patients, breathe with a shallow inhalation. Bringing more air into the lungs allows extra oxygen to reach the tissues. Cancer patients need as many nutrients as possible in their bodies. Therefore, transporting oxygen and other nutrients to tissues can make a difference in prognoses and outlook on life.
According to the Oncology Nursing News, yoga encourages rest in the evening and fewer worries during the day. No other medicine or activity can boast both of these benefits together.
Yoga stimulates the entire body. Patients feel elated after the workout. Additionally, patients enjoy good feelings and an energetic mind the rest of the day. As this sensation declines, the body feels tired. Patients typically enjoy a deep rest so they can tackle tomorrow’s challenges with more energy.
Patients dealing with mesothelioma have a tightness in their chest. This can translate into limited movements among the limbs. Yoga classes with teachers who are experts in their field can help patients with their flexibility issues, states the Kripalu Center for Yoga & Health. These professionals know how to move the body so that no detrimental effects occur as a result of the movements. Flexibility returns to the body after only a few sessions.
Feeling down during a fight with cancer is understandable. Participants can fly with their minds and bodies through yoga, however. When participants move their bodies into achievable positions, they feel good on a mental level. The body naturally releases good hormones, which leads to happier times.
When the mind isn’t supported by a positive outlook, both physical and mental decline are possible.
Finally, fighting off negative emotions, including depression, is an important facet of yoga training, reports Psychology Today. This activity has dozens of benefits that should be explored by mesothelioma patients. As patients look for alternative ways to improve their lives, keep Health Education Week in mind. A better tomorrow is in store for everyone who tries something different.
I’ve had three or four conversations in the last week with people feeling completely overwhelmed with life and utterly exhausted. The story I heard goes something like this: “I’m working more than 40 hours a week, and I have to get the kids to/from school, and I have this big project at work, and my rec softball league is in a tournament next weekend, and I have to walk the dog twice a day, and grocery shop, and make dinner, etc. And then I got really sick last weekend. And I think I’m depressed. Sigh.”
I’m still not sure WHY we do it, but as a society we seem hell-bent on driving ourselves into the ground. We over-schedule like we think we can add hours to the day; take on projects and volunteer opportunities to add to our “resume” like a high-school senior trying to get into an Ivy League school. And then we are flabbergasted when we get the latest cold, flu or virus. It seems like we are actually TRYING to be exhausted.
Let’s start with an obvious example. Toddlers get kinda crazy when they’re over-tired, right? Everything gets over-blown, nothing makes them happy, they start to scream, and then cry, and the next thing you know, they’re throwing a full-blown temper-tantrum. Why? Because they’re exhausted.
I’ll try to deliver this softly. We’re not that much different as adults. Truly.
Over-scheduling and over-committing leads us to become overtired. We start to blow things out of proportion, nothing makes us happy (not the triple espressos, not the afternoon donuts, not the mani-pedi, not the date at a nice place), we get short-tempered (with our co-workers, friends and family), we may even cry, and the next thing you know, we’re having a major melt-down. Why? Because we’re exhausted.
You may think you know where this is going. But, I’m NOT going to say you should find 3-5 things to cancel or drop. I think it’s WAY more fun to look at things to ADD than take away. I know that sounds a little counter-intuitive, but stay with me.
First, write down the things that are truly important to you. Like in your calendar. And start with the basics. Like sleep. Yep. Sleep. None of us functions well or rationally without adequate sleep. So, start there. Your list is probably a little different than mine, but here are some initial areas to consider:
Now that you have the framework for your week, add in the extras. If it turns out that there’s not enough time for that extra project or activity, let it go. It WILL be ok! When you start to guard your time and energy and decide AHEAD OF TIME what you are willing to spend it on, the rest will fall into place, or fall off the schedule.
When I have done this in the past, what I have found is that I may let a couple things go here and there, but a lot of things stay the same. Yet, somehow I FEEL completely different about it all. During the process of doing this activity, I realize *I* am in control of my life and I can choose at any moment to add or subtract things from my life. I realize how powerful “No” can be in protecting my sanity, and I also realize how powerful “Yes” can be when I say it to something I REALLY want to do! And the best part? I don’t feel exhausted anymore! I feel energized to live the life I created!
So, are you ready to take your life back? Tell me, what are the three most important things in your day/week?
Sadly it happens to all of us. For whatever reason, you didn’t sleep well last night.
I found myself at the airport having hardly slept at all. I was on a trip and REALLY needed to sleep well. But no. Hardly a wink. The air conditioning was out in my hotel room and they were booked solid so I couldn’t just switch to another room. The nearest hotel was several miles away and it was already 2:00am when I realized what the issue was. Ugh.
Because I travel a lot, I’ve developed a few ways to make it through this situation with as little disruption to my day as possible. I can even function at a pretty normal level! In this short video I share with you my tips for getting through the day when I haven’t had any sleep to speak of.
It’s certainly a drag when this happens, but it doesn’t have to ruin your day! Enjoy these simple tips to help you make it through the day when you’ve had your sleep hijacked.
I’d love to hear from you! What are some things you have discovered that help you navigate the day after a night of poor sleep? Please share your tips and tricks in the comments below!