1. The First Step to Coping with Stress

    July 27, 2013

    coping with stress

    by Andy LaPointe

    The first step to coping with stress is to better manage your sleep cycle. According to a survey conducted for Targeted Medical Pharma, 83% of Americans do not get enough sleep. This means only 17% of the entire U.S. population feels rested and ready to conquer the day when they awake. The results of this survey was revealed at the Sleep 2013 conference in June.

    So how does getting a poor night’s sleep affect an individual’s ability to cope with the stress of daily life? When dealing with a stressful situation, either real or perceived, your body immediately goes into the primal “fight or flight” mode. Stress does cause physical changes in your body including shallow breath, heightened sense of awareness and the release of adrenaline. All of these changes are preparing your body to immediately run from danger or face the threat head on. Unlike days gone past, when stress was usually caused by being confronted by a predator or other physically harmful situation, today the majority of stress is caused more by non-physical confrontations liking missing a deadline at work or arguing with the kids.

    However, since physically fighting or running away with co-workers or your kids wouldn’t be appropriate in today’s modern world, your body still reacts the same way. Thus, if your body’s stress is triggered several times per day and you don’t resolve it, you may end up with chronic stress. Chronic stress is where your body is continually in a “stress-out” state. This makes dealing with simple everyday situations (traffic jams, being late for an appointment, car repair issues, etc.) difficult to deal with and more complex issues, (relationship conflicts, work-related issues, etc.) nearly impossible.

    As time passes and stress continues to build, the individual may soon find it difficult to relax. Since relaxation is vital to enjoying a restful night’s sleep, falling asleep and staying asleep becomes more difficult. “Losing sleep” over a real or perceived situation not only makes it difficult to fall back to sleep but an individual may also find themselves waking up several times during the night.

    Strategies to Getting a More Restful Night’s Sleep  

    Several simple strategies are available to get a more restful night’s sleep naturally. The first strategy is to create pre-sleep meditation or night-time rituals. For example, avoid watching television and using electronics (computers, iPad, iPhone, etc.) at least an hour before bed. Electronic devices stimulates brain activity and prevents your mind from slowing down and relaxing, which is vital to falling and remaining asleep. The second strategy would be read a non-business related book to slow the mind prior to going to bed. In addition, avoid alcohol within a few hours of going to sleep.

    According the published research in Alcoholism: Clinical and Experimental Research drinking alcohol prior to going to sleep increases your chance of waking up during the night. In addition, it has been long known alcohol also reduces REM sleep, thus lowering the overall quality of sleep.

    Finally, drink a glass of tart cherry juice before bed. Tart cherries are Mother Nature’s top source of naturally occurring melatonin. One ounce of tart cherry juice concentrate mixed with seven ounces of water delivers over 130ng (nanograms) of melatonin. According to Dr. Russell Reiter from the

    University of Texas, to date no other fruit or vegetable has been discovered that provide more melatonin than tart cherries.  Dr. Russell Reiter is often referred to as the “Dean of Melatonin” by his peers.

    In addition to Dr. Reiter’s work on tart cherries, in 2010 Dr. Wilfred Pigeon a researcher at the University of Rochester conducted sleep research with tart cherry juice, too. The results of the research showed the participants who drank the cherry juice, slept an average of 17 minutes more. According to Dr. Pigeon, ‘Given the side-effects of some medications, it is encouraging to have a natural alternative.’

    So the next time stress and anxiety are preventing you from getting a better night’s sleep, create a nightly ritual, avoid drinking alcohol and enjoy a glass of tart cherry juice each night before turning in.

    Image Credit: Jöshua Barnett

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  2. How to Manage Stress Based on Your Personality Type

    July 25, 2013

    stressed out

    by Jeff Hirz

    Today’s Western society, somehow, someway, for some reason, is more stressed than it has ever been. Combine long working days with a sense of entitlement, increased incidence of immediate gratification, and the marketing delusion called American (Consumerist’s) Dream, and you’ve got yourself the richest countries in the world that are also the unhappiest and the most stressed.

    So begs the question – what can we do to improve ourselves?

    Starting at the Individual Level

    I am a lowly, burgeoning writer, and thus my talents have what one might call a “fat chance” of impacting the zeitgeist of the age. Therefore my attentions have turned to the individual rather than society as a whole. “Start small,” mama always said . . .

    So how can we, as individuals, improve ourselves? Much of it comes down to simply managing stress. Lower stress levels mean increased dopamine levels (i.e. happiness levels) mean everybody wins, so let’s turn to the wonderful folks at Harvard University to give us some answers. We can qualify and categorize ourselves, which helps many people help themselves, by using the DISC Theory Personality Traits, developed by scientists at Harvard.

    DISC Theory divides human behavior into four categories (or personality types): driver, compliance, influence and steadiness. But how do we incorporate these on an individual level to assist us in effectively managing stress?

    How Driver Personality Types Can Manage Stress

    With much of a driver’s value system centering on control, drive personality types will likely have the hardest time managing stress of all the DISC personalities. A drive personality type, however, is an innovator and problem-solver, having little fear associated with risk-taking – this is a distinct advantage in the area of stress management. They know they have to do something, that they have to take some action, to de-stress. At a surface level, this can be extremely beneficial.

    Driver personality types desire results, and so a step-by-step program with achievable goals along the way is a great starting point. If you can introduce stress management as a challenge to be overcome, a driver will be that much more motivated to effectively manage their stress – likely with a direct correlation with their odds of success.

    How Compliance Personality Types Can Manage Stress

    Compliance personality types are your list-makers, your fact-finders, and your quality control managers. If you find yourself in this category, you’re likely much more likely to bury stress and let it build up, not wanting to cause a fuss or blur any existing boundaries.

    For compliance personality types to effectively manage stress, it’s important that you lay out clear advantages in logical order with plenty of detail – make a detailed list of what it is you want to achieve and map it out for yourself. A strength of compliance personality types is that they are clear and logical thinkers who normally don’t let emotion get in the way of a task, so practicality and preparation is key when discovering why reducing stress levels is important. Clear out the clutter so you can focus in and direct your attention to a singular, clear-cut task.

    How Influence Personality Types Can Manage Stress

    Your influence personality type tends to be the more sensitive one of the group, so consideration of esteem, emotional balance and social acceptance will go a long way. Difficulties that influence personalities will encounter may stem from the fact that they appreciate a little more sensationalism and excitement, so they may be unintentionally welcoming stress into their lives. If you’re not sure you fit this mold, ask yourself this question: “Do I watch Real Housewives of [insert city here]?” If the answer is yes, you may be an influence personality type.

    But there’s still hope! Associate your stress with that same level of excitement and need for a bit of drama and treat it as a problem to be solved – influence personality types are notoriously creative and thrifty problem solvers whose general personality trends toward the positive. View your stress level from a top-down approach with little detail and plenty of freedom for interpretation – the typical influence personality will put more stock in the ride than any type of end-goal or destination.

    How Steadiness Personality Types Can Manage Stress

    Steadiness personalities are, well, steady. They’re the patient ones, the understanding ones, and everybody’s friend. Stress builds up in steadiness personality types due to an inability to juggle multiple tasks, to adapt quickly to change, or to properly establish priorities.

    A good way for the steadiness personality type to manage stress is to take baby steps: lay out a plan where activities are able to be started and finished. Steadiness personality types take great pleasure in the small successes, and so having baby steps along the path to No-Stress Land is a great motivator to pull yourself out of that stressful mindset.

    Keep in mind: most people are a combination of several of these different personality types, so when using the DISC personality types to evaluate how to alleviate your own stress, take into account that you likely don’t fall neatly into any singular category. Take techniques for multiple personality types and combine them to form your own unique method of managing your stress.

    But just knowing your personality type is a good first step. Just remember to keep walking.

    Image Credit: Giulia Bartra

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  3. Taking it to Heart: the Connection between Mental Illness and Heart Disease

    July 21, 2013

    Mental Illness and Heart Disease

    by Carolyn Heintz

    For years, researchers have deliberated the symbiotic connection between mental illness and heart disease. Not only do those living with mental illness have a propensity for developing heart disease, but individuals diagnosed with heart disease are often likely to develop mental health problems. This reciprocal relationship is a complex one that requires vigilance in both (1) actively working to improve heart health and (2) maintaining positive and open communication with your doctors.

     

    Preventing Heart Disease when You Have Preexisting Mental Health Issues

     

    Unfortunately, those living with mental illness are likely to engage in unhealthy heart behaviors like smoking and a poor diet. Additionally, these individuals often suffer from high blood pressure and high cholesterol, which only increase their chances of developing heart disease. The key is to promote heart health by making some necessary lifestyle changes.

    First of all, physical activity is absolutely crucial; even adding a short walk after meals can make a substantial difference. For those living with mental illness, it can be difficult to find the motivation for fitness. The key is to find activities that you truly find enjoyable, preferably with a friend or partner who will hold you accountable to routine exercise. Sign up for a salsa dance class, go on regular hikes, whatever you find gratifying—just be sure to do something to get your heart rate up.

    Second, adopt a more balanced diet. Remember: moderation is the name of the game. An occasional treat is perfectly acceptable (go for that cupcake!) but don’t overdo it. Operate by the 80/20 rule: 80% of the time make responsible diet choices and leave 20% for treats. Also, make a conscious effort to incorporate more fruits and veggies into your diet and reduce your sodium (salt) intake. Look for choices that are high in fiber and avoid foods that contain bad fats (like saturated and trans-fats). Portion control is also advisable: pay attention to deceptive serving sizes on the “Nutrition Facts” table.

    Third, consider adding supplements to your routine. Both fish oil and flaxseed are said to have a beneficial impact on your heart health; but make sure you follow the recommended dosage. In line with this preventative thinking, consider adding preventative screenings to your yearly routine. These health screenings give you a greater awareness of your body and your health and can help avoid health problems later on in life.

     

    Maintaining Mental Health after Heart Disease Diagnosis

     

                It’s a two-way street; a heart disease diagnosis can also spur mental health problems. According to Harvard Mental Health Letter’s “Depression and Heart Disease: Mind and mood affect the heart,” nearly half of all hospitalized heart patients experience some sort of symptoms of depression and up to 20% of said patients will actually develop depression.

    Receiving a heart disease diagnosis is a terrifying experience, but it is vital to maintain positive communication with your cardiologist. Ask questions, ask for advice, and don’t be afraid or embarrassed to talk to your doctor about any mental health issues you may experience. Be open about what you are feeling and be receptive to your cardiologist’s advice; you will not shock them with any negative feelings—they’ve seen it all before and can offer valuable guidance over the course of your treatment. Most importantly, remember that half of heart disease patients are feeling the same thing you are and you are not alone.

    Mind over Matter

     

                The link between the body and mind is powerful and undeniable. As many of you know, mental illness affects your entire body and the heart is no exception. I know it can be difficult, but it is absolutely crucial to maintain a healthy heart in order to live a full, healthy life. Whether you live with mental illness or heart disease, don’t underestimate the link between the two and make whatever necessary changes to keep both in check.

     

     

    Image Source: Wikimedia Commons; http://commons.wikimedia.org/wiki/File:Love_heart.jpg

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  4. Common Sleeping Disorders And How To Resolve Them

    July 19, 2013

    lack of sleep

    by Dr. Frank Shallenberger

    Almost everyone has experienced trouble sleeping at some time or another. Difficulty sleeping is normal and is typically only a temporary problem, which is often due to stress or another outside factor. If you have problems sleeping on a regular basis and the lack of sleep is interfering with your daily activities, you may have a more serious sleeping problem or a sleeping disorder. Sleeping disorders have other symptoms outside of simply sleepiness and they can have a negative impact on your overall well-being, emotional balance and energy. The following are a few of the most common sleeping disorders and how they can be resolved.

     

    Insomnia

     

    Insomnia is the most common type of sleep disorder. Insomnia prohibits you from getting the amount of sleep that your body needs to wake up feeling refreshed and rested. In most situations, insomnia is a symptom of one or more other problems such as depression, stress, anxiety or a health condition. Insomnia can also be the result of your lifestyle choices such as a lack of exercise, jet lag, excessive consumption of caffeine and/or certain medications. Some common symptoms of insomnia may include:

    • Frequently waking up during the night
    • Trouble falling asleep and/or difficulty getting back to sleep when you wake during the night
    • You have to take something that allows you to get to sleep (sleeping pills)
    • Low energy levels and sleepiness during the day
    • When you do sleep it feels fragmented, light and/or exhausting

    Insomnia can take a toll on your mood, the ability to function in daily activities and energy. Fortunately, there are changes you can make that will help you get a good night’s sleep. For most people, simple changes in lifestyle are the most effective. Taking a natural supplement that works with your body’s own natural rhythm is enough to avoid having to take over-the-counter or prescription sleeping pills.

     

    Circadian Rhythm Sleep Disorders

     

    Everyone has an internal biological clock to regulate the 24-hour sleep and wake cycle, which is known as the circadian rhythms. Circadian rhythms are primarily cued by light, so in the morning when the sun rises, your brain tells your body it is time to wake-up; when there is less light at night, the brain begins to trigger the release of melatonin, a hormone in your body that makes you sleepy. When the circadian rhythms get thrown off or disrupted, you may begin to feel sleepy, disoriented or groggy at inappropriate times. Many sleeping disorders and sleeping problems are associated with disrupted circadian rhythms such as seasonal affective disorder, jet lag, insomnia and shift work. If you have a circadian rhythm disorder, there are several beneficial treatments you can try such as keeping the room dark and quiet while you are sleeping and well-lit when you are awake. It is also best to avoid exposure to bright light during the evening and to maintain a routine for eating and activity hours. You should make all attempts to go to sleep and wake up at the same time every day, avoid napping and try to avoid sleep deprivation, stress and fatigue.

     

    Shift Work Sleeping Disorder

     

    Shift work sleeping disorder may occur if your biological clock and work schedule are disrupted or are out of sync. It is common for workers to have a midnight shift, early morning shift or a rotating shift, but these schedules may be forcing your body to work when your brain is signaling sleep time, and vice versa. Many people rapidly adjust to the demands of shift work, while others get significantly less quality sleep. When workers are struggling with shift work sleeping problems, it causes sleepiness and mental lethargy while at work, which can put you at the risk of injury and decrease your productivity. To reduce the impact of shift work on your sleeping patterns, regulate your wake and sleep cycle by limiting your exposure to light when it is time to sleep and increasing exposure to light while at work, use blackout curtains during the daytime when you sleep to block out the sun, and consider taking a natural supplement such as melatonin when it is time to go to sleep.

    The first step to finding a solution for your sleeping problems is identifying what the problem is. While many sleep disorders may require a visit to your physician or CBT sessions with a psychologist, you can address many sleeping problems on your own. A consistent sleep routine, changes in lifestyle, natural sleep supplements and keeping a sleep diary are all beneficial for monitoring your sleeping patterns. For example, keep a sleep journal to record when you went to bed, when you woke up, how many hours of quality sleep you had, the food and beverages you consumed before bedtime and when you exercised. The journal will help you identify what may be preventing you from getting a good night’s sleep.
    When it comes to supplements that aid in sleep disorders, many believe in melatonin or valerian as natural ways to get a good night’s sleep. But the latest research casts doubts on the ability of these nutrients alone to do the job. Reading Beyond Melatonin and Valarian here sheds new perspective on this wide spread problem, and what to do to get that restful, deep sleep we all need.

    Image Credit: Jöshua Barnett

     

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  5. On Connection Between Depression and Diabetes

    July 15, 2013

    depression and diabetes

    by Zoe Camp

    When you have depression, life can seem unbearable. Making a simple decision takes an eternity. It’s difficult to concentrate. Conversation feels like pulling teeth, and you can feel yourself withdrawing from the people you love. If you suffer from diabetes, these immobilizing aspects of depression may make it even harder to manage your condition effectively. When the two mix, the results can be toxic, and seriously damaging to your long-term health.

    According to the Behavioral Diabetes Institute, having diabetes increases the chances of having a significant problem with depression – and conversely, depression can make it difficult to properly manage diabetes. It’s estimated that 15-20% of diabetics suffer from moderate or severe depression. Although scientists aren’t sure which condition fuels which, they do recognize a symptomatic link: the combination of the two conditions can blamed for an entire host of health problems, including poor blood glucose control, heart disease, retinopathy (eye damage), and a shorter life-span.

    The connection can be explained in one of two ways: psychologically or biologically. From a psychological standpoint, it’s easy to see how diabetes takes its toll on the mind; the daily work of monitoring blood sugar, watching what you eat, and taking medications can be overwhelming. At times, the disease can feel like a life sentence, and this can lead to depression. On the other hand, the physical symptoms of diabetes may be to blame; chronic pain, sleep problems, and high blood glucose levels (and even common diabetes medications like beta blockers) can all worsen the symptoms of depression.

    The tie between depression and diabetes may be difficult to explain, but that doesn’t mean the two conditions can’t be managed in tandem. Here are some steps you can take.

    Recognize the symptoms of depression.

    Everybody gets the blues now and again, but if your sadness lingers for more than two weeks or begins to interfere with your everyday routine, you may need to speak to your doctor. Symptoms commonly associated with depression include:

    • Decreased pleasure/interest in activities and interests you previously enjoyed
    • Chronic, unexplained fatigue
    • Unshakable feelings of hopelessness, pessimism, and despair
    • Increased irritability/restlessness
    • Persistent headaches, aches, cramps, and digestive problems that are resistant to traditional remedies
    • Difficulty sleeping (insomnia, oversleeping, waking up too early)
    • Changes in appetite
    • Crying spells
    • Frequent thoughts of death, dying, or suicide

    Tell your doctor.

    If you’re experiencing symptoms of depression, you may be hesitant to reach out to others. But by keeping your emotions to yourself and attempting to manage them alone, you may actually make the depression worse. The next time you go to the doctor for your regular check-up, notify your doctor of your depressive symptoms – they may be related to your diabetes, as opposed to being purely psychiatric. If your doctor rules out physical causes, he or she may refer you to a specialist who will be able to offer more specific treatment. But unless you speak to your doctor first, you won’t be able to get the help you need.

    Follow your treatment plan carefully.

    Depending on your specific case, your doctor or psychiatrist may offer one of several methods of treatment.

    • Psychotherapy, often shortened to “therapy,” involves talking with a mental health professional trained to help treat mental and emotional problems. There are many types of psychotherapy; two of the most prevalent types include Cognitive-behavioral therapy (CBT) which seeks to change negative behavioral patterns that may contribute to depression, and Gestalt therapy, an approach that focuses on self-awareness.
    • Antidepressants treat the chemical imbalances that are often responsible for depression. If you’re already taking a lot of medications for your diabetes, you might be averse to taking another pill, but antidepressant medications have helped millions of people with depression to manage their symptoms. The process of finding an effective medication and dosage can take some time, and most medicines take 4-6 weeks to kick in, but by working with your doctor, you can find a drug that works for you.
    • Most likely, your doctor will also recommend that you get a good nights’ sleep (7-9 hours), as well as 30 minutes of exercise a day. These “cheap antidepressants” have been clinically proven to be effective in treating depression. They also help with managing your diabetes.

    Whatever plan of action you and your physician decide on, it’s important that you follow all directions and follow-up regularly – just as you would with your diabetes treatment plan. Don’t self-medicate, and tell your doctor if you start to feel worse or have any unexpected side effects or qualms. Communication is key.

    Don’t give up hope.

    Diabetes often brings about feelings of despair. You might feel angry, ashamed, or even guilty for having developed the condition and depression can make these feelings worse. But there’s plenty of good news – in the 21st century, more and more diabetics are living long, happy lives, with fewer complications. You are not alone – your family, friends, and doctor are all in your corner, and with their support, you can take steps to create a specific action plan to manage both your diabetes and your depression. Most likely, things won’t be perfect instantly, no matter how hard you try. But over time, you will be more confident in your ability to control your illness, and you will feel better. Promise.

    For more tips on how to manage depression and diabetes, check out the Behavioral Diabetes Institute’s website.

    Image Credit: Marina

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  6. Few Tips on Anger Management

    July 11, 2013

    anger management

    by Monica Sing

     

    Getting angry is a natural human reaction. Perhaps a friend blew you off, your kids left a mess or someone behaved rudely towards you; your face turns red, the tension builds, and all of a sudden you find yourself blowing off the handle. Although expressing one’s anger is part of keeping a healthy mental balance, sometimes anger can get out of control. Knowing how to manage your anger and keep episodes of rage in check is essential to your overall health.

     

    If you have difficulty keeping your rage under control, it is crucial to be aware of when the feelings start to develop. It is much easier to deal with a mild level of frustration than a full-blown fit of rage. Once your anger has developed to a boiling point, it is much more difficult to control. As you start to feel a sense of irritation coming on, try employing an anger-managing tactic to prevent the situation from getting out of hand. It is recommended to visit a physician or to ask a doctor for help if your anger keeps getting out of control often.

     

    It is difficult to think rationally when you are feeling angry; emotions are high and often tense. Scientifically speaking, when feelings of anger are running high, behavior and thinking is ruled primarily by emotions instead of logistical thinking. This means that when you start to feel like you could put your foot through a wall, chances are you will either say or do something you will regret. As you been to feel your level of anger rise, take a moment and remove yourself from the situation. Instead of getting into a heated argument with someone, give yourself a little time and space to cool off. Coming back to the situation later will help you think more clearly and rationally, and maybe even seen a different perspective.

     

    Exercise is an essential part of anger management and an excellent way to release feelings of anger. Even better, not only is exercise a healthy solution for anger management, but also beneficial to your overall health. In addition to releasing feelings of frustration, exercise also releases what are known as “happy endorphins” in your brain.

     

    Sometimes, there are difficult situations and it isn’t plausible or possible to simply remove yourself from such situation. Maybe your are at work or in an important meeting. Although you probably can’t disappear to go for a quick jog, there are other tactics you can employ to help control your anger.

     

    When it comes to reoccurring situations that cause you to feel angry, it is important to remember that you only have control over your own actions and behaviors, but not of the other person. Perhaps your significant other always leaves their dirty dishes in the sink; you can’t require someone else to change their behavior, but you can control your reaction to the situation. For example, perhaps you choose not to clean the dishes yourself.

    Author Bio: Monica Sing is a health consultant at iCliniq, an online doctor appointment platform that connects people with doctors, and allows them to ask a doctor online for help regarding health issues. If you have any questions or more suggestions to live a healthy life, you can add them to the comments section below.

    Image Credit: Daniel Horacio Agostini

     

     

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  7. How to Ensure Relaxing Sleep Using Feng Shui

    July 9, 2013

    relaxing dreams

    by Emilie Whitmore

    Is your home a relaxed haven or a cluttered prison? Your home should be your sanctuary, the place where you go at the end of your long working day to relax, unwind and recharge your batteries. For some though, their house is a burden, a place where they feel trapped and confined, struggling under a mountain of clutter and chores – But it doesn’t have to be that way, and in this article we are going to discuss some great tips to help declutter your home and create Feng Shui to induce relaxation and encourage positive energy.

    Feng Shui improves your quality of life by encouraging positive qi, (positive energy). Feng Shui says that unused and unloved items collect bad energy and advises decluttering and arranging your possessions in a particular way which can improve your life by encouraging a more positive energy flow. Now who are we to argue! Feng Shui is based on the dynamics of Yin and Yang, these are the forces of energy around us constantly, Yin (feminine) soft, slow, relaxed and silent and Yang (masculine) aggressive, solid and fiery. You need a balance of both energies and they must exist and flow harmoniously throughout your home – but if you are struggling to relax in your home perhaps you need to encourage more of the relaxing and calming Yin and create less of the Yang.

    Relaxing sleep is the most important for your psychological health, so we are going to explore the use of Feng Shui techniques in your bedroom, an often overlooked but prime place to start your Feng Shui project as it is, or perhaps it should be, the most relaxing part of your home whereas in other parts such as in the kitchen you want a more invigorating and stimulating environment.

    Furniture positioning:

    The position of furniture is an important aspect of Feng Shui. You bed is your prime piece of furniture in your bedroom, according to these principals the ideal position of your bed is where you can see the door while laying in bed without being directly in front or in line with it. It is also always advisable to have a good supporting wall behind your head, or a strong headboard, grounding and balance across the room and no sharp angles pointing towards you. To create balance, have two bedside tables instead of 1, and reframe from pushing your bed up against the wall. These concepts make great sense as they promote a sense of safety while you rest which is conducive to relaxation and sleep; these are really instinctive safety measures, as only when you are truly safe can you feel 100% relaxed.

    Mirrors:

    Mirrors you might think are great for reflecting light and for creating the illusion of space in your home – but according to Feng Shui placing a mirror opposite the bed is a big mistake! A mirror opposite your bed drains your energy when you need it most when you are sleeping and relaxing. Mirrors reflect you – thus multiplying your energy, amplify tensions or worry. There is also the argument that a mirror opposite the bed creates the allusion of a third person in the bed and promotes infidelity!

    Doors:

    We mentioned the bedroom door but you do not want your bed in line with any of the doors in your bedroom such as en suite bathroom door, balcony door, any door! This is firstly because traditional Chinese feng shui masters say that a bed aligned with a door resembles a coffin that is always taken away feet first – Not the best image when trying to relax! But also because doors have an energy pull towards them and this is not what you want when trying to relax in bed.

    Head space:

    Whilst in bed you do not want to put anything hanging above it – again to promote the feeling of safety. Leave nothing hanging above your head. Beams, a ceiling fan or chandelier above the bed are all bad Feng Shui. Anything above the weight than a piece of soft fabric will create oppressive/heavy energy which is not ideal for inducing relaxing sleep.

    Clutter:

    According to Feng Shui, clutter can block the flow of chi leading to stagnation, disturbed sleep and generally prevent your life from moving forward – basically it’s weighing you down and holding you back – this if nothing else is bound to cause you stress and worry.

    The space under your bed shouldn’t be used for storage, it should be kept as clear as possible and wardrobes and draws should be kept clean and tidy – so the methodology of out of sight out of mind by bunging everything under the bed or in the wardrobe is really not an option. Streamline as much as possible or use some storage for excess possessions that you have no room for.

    Use your bedroom only as a bedroom; keep out any televisions, computers, and other distracting equipment that promote energy expulsion and brain power such as files and paperwork.

    Fresh air: Open windows and let in fresh air full of oxygen. If this is not always possible one of the easiest ways is to decorate your space with top air purifying plants such as the Areca Palm which is particularly easy to care for and leaves your space with a fresh feel reduced of toxins.

    Lighting: Use candles in the evening for natural soft lighting or use a dimmer switch.

    Colour palette: Decorate your bedroom with neutral/skin tone colours which are more relaxing. Use fewer Yang like, strong vibrant colours that are energy zapping and too stimulating for the bedroom environment.

    Whilst it may seem a mean feat to incorporate all these techniques into your bedroom why not try a few tactics and see if this induces the relaxing Yin energy flow into your home and encourages you to truly relax.

    Image Credit: marketing-deluxe @ Flickr

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  8. How Can We Improve ADHD Treatment?

    July 7, 2013

    Girl with ADHD

    by Robert Locke

     

    All too often, ADHD is overdiagnosed and treated incorrectly.  Here are five facts to bear in mind when we look at how we can help to get a better and more accurate diagnosis as well as more efficient ADHD treatment options. But before we do that, let us reflect on a famous person’s experience with ADHD, just to set the scene, so to speak.

    Channing Tatum’s experience.

    Channing Tatum hit the headlines this week again by revealing that he had ADHD as a child. He also spoke about the problems he had with ADHD treatment by conventional medications saying that they left him feeling like a zombie.

    This is not an uncommon story. In fact many children who never become famous talk about the same reaction. But Channing also mentioned the fact that in his experience, the drugs became less and less effective over time.

    In addition, he had learning difficulties such as dyslexia which have left their mark today in that he is an extremely slow reader. That means that it takes him five times longer than a normal actor to get to grips with a script.

    Watch the media hype on this one

    It will be fascinating to watch the media hype on Channing Tatum’s latest statement. This will be construed as being against ADHD meds. It will be distorted and hyped up to an extraordinary degree. The fact is that the actor just merely recounted how ADHD drugs were not the right medicine for him and that he would not give them to his baby girl if she ever had a problem like ADHD or a learning disability.

    1st Fact

    We all know that medication is useful but there are limits.  There are also considerations such as the right meds and the correct dosage. Often, by adjusting these to suit the individual child, medication can be effective in the short term and can be a valuable asset in any treatment regime.

    Far too often though, medication is expected to perform miracles.   Doctors, teachers and parents are all convinced that there is little else to be done. How wrong they are!

    As if that was not bad enough, their concept of meds working is to adjust the dosage and this is often increased.  There is far too much superficiality as Dr. Charles Parker points out in his new book ‘New ADHD Medication Rules’.

    2nd Fact

    In various conventional treatment scenarios the individual and his reaction to the medicine is rarely taken into consideration. The patient should be number one on the list so that his metabolism, diet, allergies and the way he is able to absorb the drug are carefully monitored- very often though, these things are swept under the carpet.  Again, instead of increasing the dosage almost automatically, there should be a much more careful analysis of how the patient is reacting.

     

    3rd Fact

    In France, ADHD is much less common than in the USA.  The American figures are climbing all the time and the latest CDC estimate puts it at 11% of the school going population. Why?  Surely French life and parenting styles cannot be that different? In any case, ADHD is a neurobiological disorder but the criteria for diagnosing it are key.

    In France, psychosocial factors such as the home environment and school setting are first looked at and family relationships are examined thoroughly. In the USA, biomedical standards are applied almost universally and guidelines and checklists are used in a haphazard fashion.  The social, cultural and other factors are barely considered.

    This fact should alert us to the possibility that there is a tendency to seek a biological cause and a medical solution. In addition, there are over fifty other childhood conditions which can mimic ADHD in their symptoms and these are often ignored. Sleep disturbances, food allergies, vision problems and thyroid deficiencies are often just not considered as possibilities.

    4th Fact

    There is no cure for ADHD. Medication can help the child to overcome common obstacles in learning at school but rarely help with behavioral problems although the child may be initially calmer and less restless.

    Helping a child cope with everyday tasks, social skills, learning tasks and so on are all key in helping the child to manage their ADHD. That is why there are parenting classes to help parents home in on behavior problems, organizing their home to make it more ADHD friendly and so on. The drug companies have never really advocated this but the most prestigious medical bodies in the USA have. It is a pity that the doctors, parents and teachers all too often take shortcuts and never even bother to try.

    5th Fact

    One fact that is often not mentioned is that homeopathic remedies can form an equally useful and valid alternative to the conventional meds. Before you disregard this one, think outside the box and reflect on the fact that there are no side effects or health risks at all! This is a fact which has been proved time and time again. This fact will never be true for the psychostimulant drugs and every parent should consider the alternatives such as homeopathy. Just imagine no worries about depression, sleep, appetite or stunted growth!

    Keeping on track

    ADHD is just a difference. We should reflect on how we are actively and supportively helping our kids to overcome this difference. Positive thinking is not enough as we will have to make organizational changes to our homes, just for starters.  Our society demands high standards and we should be giving our children all the help we can.

     

     

    Author Bio: Robert Locke, MBE is an award winning author and has written extensively on ADHD, child health problems and mental disorders. You can visit this page on ADHD natural treatment  to find out more

     Image Credit: Corie Howell

     

     

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  9. The Single Most Important Factor for your Mental Health

    July 5, 2013

    sleep and mental health

    by Mark Kislich

    What is it? Good, healthy, deep sleep. If you’re looking for a magic solution to improve your life…well: this is it!

    Sleep is grossly underestimated in it’s importance for a productive, happy life and for a sound, balanced mind.

    The statement “You can sleep when you’re dead.” is typical, and complete nonsense. It’s more like “If you don’t sleep properly, you’ll not live properly.”

    Think I exaggerate? Look at a small child. What happens when they’re tired? They get cranky, they cry. Well, the same goes for adults. They might not cry (or they might), but given a lack of sleep, even the most positive people will eventually get sour. A tired person is a frustrated person, then -if the sleep deprivation continues- depression can set in.

    This is not just an opinion: serotonin is an important neurotransmitter tied to sleep and mood. So it looks like good sleep and good mood are intimately related. Well what’s new.

    “When you’re tired, you get wired” Sleep problems often result in a nervous, jittery kind of behavior, especially when the tiredness is temporarily offset by caffeine.

    People who can’t stop talking and pacing around are likely very tired and running on coffee. This is also the time when anxiety sets in. “Why did they look at me like that?”, or: “They didn’t have to say it like THAT!”…

    If you ever found yourself feeling like this -overly sensitive to others and your surroundings, taking everything very personally- you’ve probably been sleep deprived.

    As if all the above was not bad enough, clumsiness and reduced reflexes increase the risk for accidents and injury.

    Positive thinking and motivation are seriously hampered by lack of quality sleep.

    OK enough of the bad stuff, here’s the good news: you can do a whole lot to fix this and ensure a perfect slumber every time. Following are a few tried and proven tips that will help you do just that.

    • Always Wake Up at the Same Time
    Regularity is important: even when you had a late night (which should be avoided wherever possible), try and get up when the bell rings anyway. In the long run this is better than over sleeping and ruining your circadian rhythm for it.

    • In that Vein: Go to Bed at the Same Time

    After a while your internal clock will be so fine tuned, you fall asleep on cue and wake up without an alarm clock.

    • Try to avoid Daylight and Artificial Light during Sleeping Hours

    In Scandinavia, the midnight sun can cause problems. Other places, the TV and electric lights do about the same: Your body’s sleeping patterns get disturbed by it, melatonin production is reduced (an important hormone related to sleep).

    • Keep It Quiet

    There should be no noise at all whatsoever, total silence is what you want. If that’s not an option, a good pair of ear plugs can come to the rescue.

    • Wind Down towards the Evenings

    Exercising too close to bed time can jack up cortisol and ruin your night. Do something relaxing instead: a nice walk in the evening, some Yoga, a massage, a hot bath.

    Here’s some herbals that can help you relax:  Fever few, Reishi, Wild Lettuce.

    • Get into Physical Training

    Having said that you shouldn’t train too close to bed, doing some exercise during the day can sure help get rid of steam, get in shape and you’ll be nice and tired at the end of the day.

    • Take some Magnesium

    Magnesium is an important mineral that many are deficient in. It’s involved hundreds of biological functions and also helps muscles -and you- to relax. Best taken in the evening.

    • Meditate

    Like I said above, it helps to wind down at nights. Meditation can calm your mind, so that brain won’t keep you thinking and worrying through those valuable sleeping hours.

    • Don’t Drink Coffee too Late in the Day

    Coffee can stay in the blood for around 12 hours, so that’s a good time frame to shoot for: if you go to bed at midnight, have the last cup of coffee at lunch.

    Remember the last time you woke up in the morning, all by your self -no need for an alarm clock- and you were totally refreshed and recuperated, ready to take on a new day?

    The world looks a better place when we’re well rested. A positive mindset and a positive outlook on life – require one thing, more than anything else: good, deep, beautiful sleep. Don’t let anybody ever tell you otherwise!

    P.S.

    This is not about being selfish, and most definitely not about being lazy. If you’re cranky, you and those around you only suffer. That’s a lose-lose.

    So do yourself and your family and friends and coworkers a great, huge, great big favor…and sleep well.

    Image Credit: Mark Sebastian

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  10. Effective Stress and Anger Management Tips for Ensuring Marital Bliss

    July 3, 2013

    anger management

    by Majid Mireskandai

    There is a common saying that marriages are made in heaven. However, the present scenario with the divorce cases pouring in the legal firms and people frequenting the marriage counselors, the fissures in the conjugal lives of the people are becoming too prominent. It really takes a lot for a marriage to work out. Anger and stress are harmful for any relationship and it is definitely the most abhorred fertilizers that you should not choose to nurture the relationship with your spouse. Do not let your anger flare-ups be the poison killing the bliss in your marital life. The mechanical grind of daily life often makes our head like a pressure-cooker without the safety-valve. Take control of your ego, practice the art of ‘letting go’, befriend your ego, before your marriage hit the rocks.

    A Stress Relief Plan

    Do you meet your agitated self more than often? If yes, then it is time that you take care of things before it slips away from your hand. The initial months or years of marriage things seem rosy with love and sex life going at great guns. Living under the same proof, getting to know each other too well often makes us to suffer take things for granted. Things begin with small tiffs but if anger becomes a part of your marital diet when kids, work and housekeeping come in the picture, then things can really go haywire. A well-sketched stress relief plan can help you:

    • Without avoiding the reasons that gives you the pangs of anxiety and stress, trace out the causes that triggers stress.
    • Do you respect each other’s opinion and listen to each other? It counts in easing things out, without making you to fly into a rage and create mayhem during a discord
    • Agreed that you do not have to show your love every time. However, make him/ her feel special by simple gestures like cooking, buying a small gift,  a little pampering after a fight which often ends with a steamy session on bed
    • When love seems to disappear, it seems too commonplace, do not let predictability to override. Otherwise the marital discords can lead to such deep fissures in a relationship, which cannot be healed

    Choose Words over Silence

     If your personality trait and temperament dictate that you have a volatile temper, but that does not give you the license to create domestic violence. The bouts of anger often lead to depression which can hurt you apart from putting your marriage at stake. When you utter something in the heat of the moment, you might not mean it, but it pierces the heart of your partner like a sting. The positive side is that when you howl and let your anger go, things often boils down to making love. However, silence kills, so do not keep shut. You might feel that it is like showing tolerance or the tenacity to bear, but it seems avoidance for your partner who wants you to retort back when he is venting out his suppressed feelings. Retaliate till things take an ugly turn, but do not bank on silence.

    Key Points to Remember with Dealing with Marital Stress

    Learning the Art of ‘Prioritizing’

     If you have been craving for peace in your married life, do not go much further, look into yourself. Domestic violence not only affects you and your partner; your kids suffer the most apart from your other family members and your neighbors. If you mix up workplace stress with your family life, then it’s a big mistake you are committing. Close all episodes that happened at the workplace before you step inside your home. Do not let alcohol, smoking or any kind of addiction to work as stress buster. Do not binge in too much of junk food. Eat healthy, get proper sleep to bid goodbye to stress and anger.

    Meditation

     Deep breathing, practicing yoga and meditation, empower your mind to face the challenges of life with more vigor. Your anger leading to stress needs to be controlled so that you do not end up creating a ruckus at your place with small issues that become part and parcel of a marital life. The mind needs to rest, feel free and rejuvenated and meditation is one of the best ways to do it.

    The Stress and Anger Management Classes

    If you are fed up with your anger outbursts and leading a stressful life, then there a number of online programs that you can enroll in to bring your life back on track. Domestic violence can play havoc in your life, so before it’s too late, get the help that you require for dealing with stress and anger.

    Moments of Togetherness

    It pays off often, if you listen to your heart. The mind needs to go into oblivion and be in peace. When you feel that things are not going in the right direction with your spouse, with marital tiffs and domestic violence becoming a common thing, go for a vacation. If a trip is not in the cards, chill out in the weekend, be it partying, playing games, gardening, cooking or whatever that tickles you and your partner’s fancy. Spending quality time with each other also helps in feeling more strongly for each other and realizing the importance and worth of your better half in your life.

     

    Image Credit:Petras Gagilas

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