Here are a few products I’m loving right now. I hope you find a product to add to your household or self-care routine. The list may also give you ideas for a surprise for friends and family. Most products are found on Amazon. I’m not an Amazon Affiliate, I do not make a commission on anything you buy, and using the links does not cost you more.
Verilux HappyLight Lumi Plus
Light Therapy Lamp with 10,000 Lux, UV-Free, LED Bright White Light with Adjustable Brightness, Countdown Timer, & Detachable Stand – Boost Mood, Sleep, and Focus.
Customizable Lighting Experience: Personalize your light therapy with 3 brightness settings and a convenient countdown timer programmable up to 1 hour in 15-minute increments.
I have been feeling down and some of it may be because it’s Winter and there is less light. Therapy Lights are a great way to get extra light in that they mimic sunlight. I use mine for an hour a day.
Andalou Naturals Body Butter
Kukui Cocoa Nourishing Body Cream, 8 Oz, Shea Butter, Cocoa Butter & Argan Oil for Dry Skin, Vegan.
Nourishing Body Butter: This luscious body butter blends shea and cocoa butter with argan oil to nourish, smooth and soften the appearance of dry skin. This rich, nourishing lotion helps hydrate.
This was purchased at Whole Foods, an Amazon grocery store, but Amazon may also carry the product.
This body butter is the best! It comes in a tube and it’s creamy and soft, soaks in quickly, and leaves no greasy residue. The cocoa smell is delicious but not overwhelming and it’s long lasting.
HENCKELS Razor-Sharp Steak Knife Set of 8
German Engineered Informed by 100+ Years of Mastery, Black
SET INCLUDES: Set of eight
SHARP BLADE: Large serrations containing smaller serrations ensure sharpness
QUALITY MANUFACTURING: 4.5 inches steel blades will stay sharp for years
BALANCED KNIFE: Triple riveted handles provide strength and longevity
EASY CLEAN UP: Dishwasher safe; hand washing recommended
Our cheap knife set had seen better days. When I was searching for an upgraded set, not an expensive set, they had to go in the dishwasher. We have a set of expensive Henkels but don’t use them because they have to be hand-washed, I used them when I was single. This set was at a great price point and the blades are sharp.
Bedsure Calming Dog Bed for Small Dogs
Donut Washable Small Pet Bed, 23 inches Anti-Slip Round Fluffy Plush Faux Fur Large Cat Bed, Fits up to 25 lbs Pets, Camel.
Soothing Support: This donut dog bed is ideal for pets who love to curl up. The raised rim snuggles your cat or dog, offering optimal head and neck support and a sense of security. Premium ultra-soft filling offers joint and muscle pain relief.
I have two of these beds and our dogs love them, I often find them asleep with their heads over the edge sleeping. The fabric is shaggy, soft and warm. I put one of their blankets in there and they love it.
Lesure Waterproof Puppy Blanket for Small Dogs
Washable Double Sided Dog Blankets with Warm Jacquard Shag and Soft Sherpa Fleece, Pet Cat Blanket for Couch Protection, 3D Textured Cloud, Blue.
Cuddle-Ready Comfort: One up your snuggle game with Lesure’s waterproof blanket! The feel of soothing Sherpa on one side and an extra plush Jacquard shag on the flip side promises your furry friend’s ultimate warmth and coziness. Light as a feather, this blanket shields your beloved pets from the chill and damp, keeping them toasty and comfy.
The blanket is two-sided and my dogs love the sherpa side, it’s warm and comfy. Our little dog has not shown interest in blankets before but she is attached to this one.
A few drops orange & ginger essential oils (optional)
Salve tins
To Make
In a jar, combine jojoba oil, orange peel, and ginger root. Secure the lid, and store in a dark place for at least two weeks to infuse. Strain the oil and set it aside. In a double boiler over medium heat, combine the infused oil, beeswax, and cocoa butter. Stir until fully melted, about three minutes, and turn the heat off. If using essential oils, add them to the mixture and stir well. Pour the mixture into salve tines, and let it sit for at least an hour until hardened and fully set.
In a large bowl, combine herbs. You may want to break up the larger red clover and calendar flower heads if you are using whole flowers so they will be more evenly distributed within the mixture. Stir to combine with a wooden spoon, and scoop into a glass jar. Store out of direct sunlight. To use as a simple bath tea, fill a linen tea bag with the hears, tie it tightly, and place in a warm bath.
In a plastic or glass bowl, mix together the bentonite clay, activated charcoal, apple cider vinegar, and essential oils if desired, using a wooden or plastic spoon. To use, apply the face mask to a clean face or other trouble areas using the silicone face spatula or clean fingers. Allow mixture to harden slightly, about 5-10 minutes, and rinse off with warm water. It’s best to do this in the shower because it can be messy. For best results, use one a week.
In a small bowl, mix together all the ingredients until fully incorporated. Use the back of a spoon or silicone spatula to break up any clumps. Once the mask base is well blended, pour it into a container with a lid.
To Use
Place 1 teaspoon of the mask base in a small mask or pinch bowl. Add 1/2 teaspoon of warm water, and stir until smooth. Apply to your face and neck with a face mask brush or your handstand let sit for three to five minutes. Gently remove with a damp cloth, rinse your face with warm water. Use the mask one or two times a week for a luxurious, moistering antioxidant treatment. The shelf life is about 12 months.
Dilute essential oils in a carrier oil before topical use. Since essential oils are very potent and concentrated, a few drops go a long way. Never ingest essential oils even if the manufacturer claims it’s safe. Learn which essential oils can’t be used around children or pets.
Peppermint: unclogs sinus; relieves scratchy throats, acts as an expectorant; and eases common cold symptoms.
Basil: acts as an anti-inflammatory; can kill bacteria, yeast, and mold; soothes coughing symptoms; relieves pain.
Eucalyptus: opens up lungs and sinuses; improves circulation; reduces common symptoms; improves airflow through nasal passages.
Lemon: supports lymphatic system drainage; relieves stuffy nose; relieves cough and respiratory conditions.
Tea Tree: destroys airborne pathogens; has antiseptic properties; relieves inflamed nostrils and sinuses.
What a great way to live, spend time with family and friends, have a meal, and enjoy conversation. The priorities are different in the countries that practice hygge.
What do we mean by “hygge”?
A warm atmosphere
Hard to pronounce, hygge (“hooga”) is difficult to explain, too. In brief, hygge is about taking time away from the daily rush to be together with people you care about – or even by yourself – to relax and enjoy life’s quieter pleasures.
Hygge is often about informal time together with family or close friends. Typically, the setting is at home or another quiet location, or perhaps a picnic during the summer months. It usually involves sharing a meal and wine or beer, or hot chocolate and a bowl of candy if children are included. There is no agenda. You celebrate the small joys of life, or maybe discuss deeper topics. It is an opportunity to unwind and take things slow.
In both Danish and Norwegian, hygge refers to “a form of everyday togetherness”, “a pleasant and highly valued everyday experience of safety, equality, personal wholeness and a spontaneous social flow”.[6]
Your health and wellness are important factors when it comes to how you feel each day and what you’re able to achieve in life. You must have a lot of natural energy and be in a positive frame of mind if you want to be well and excel.
While not every day will be great, it’s in your best interest to find more stability in your life and mental state. Doing so isn’t always easy but it is possible. Your mental health matters and the only way to make sure you can boost and improve it is to work on it and take actions that help you to achieve this goal.
Keep active if you want to boost and improve your mental health. Exercising and living a healthy lifestyle is good not only for your physical body but also for your mind. Happy chemicals are released when you workout and you’ll notice that you’re in a better mood after you break a sweat. Find activities you enjoy doing and that help you work and challenge different muscle groups. You’ll not only be a happier person for making this change but you’ll also be in better shape and feel more confident in your body.
Learn & Challenge Your Mind
Another way to boost and improve your mental health is to learn new information regularly. Challenge your mind by studying and reading articles and blogs from some of the top leaders out there like Dee Agarwal. Learning not only makes you smarter but it makes you feel good and gives you a sense of accomplishment. Open up your mind to taking in new information and remain curious so that you can expand your knowledge and education and stay mentally well.
Talk About Your Feelings
It’s also in your best interest to get in the habit of talking about your feelings if you want to boost and improve your mental health. Be vulnerable and open with those you trust and let them into your troubles and what’s on your mind. They can be there to listen or also offer advice and input if that’s what you want. It’ll feel good to get what’s bothering you off your mind and out into the open. You won’t have to carry around so many burdens and will likely notice that others feel the same way you do and can relate or have had similar experiences as well. You can’t be afraid to ask for help and should do so when you need it so that you feel less alone.
Follow Your Passions
Do more of what you love if you want to boost and improve your mental health. Start living for yourself instead of others and do what puts a smile on your face. Make more time for hobbies and activities that you enjoy and say no to others when they request your time and attention and you can’t give it. Find a job you love and that puts your skills to use and challenges you daily. You’ll feel much more fulfilled and be in a better place when you’re spending your days doing what pleases you.
Eat Well
Your diet and what you eat also play a role in how you feel and your mental health. Some foods can ignite or reduce anxiety, for example. Commit to eating a nutritious diet full of leafy greens, vegetables, lean proteins, and healthy fats. It may help to get in the habit of cooking for yourself at home so you have more control over the ingredients and portion sizes. Also, pay attention to what you’re drinking and stick to having more water and tea and less caffeine, alcohol, and sugar if you want to maintain good mental health.
Meditate & Reflect
One of the best ways to slow racing thoughts and boost and improve your mental health is to take the time to meditate and reflect often. Find a quiet place in your home or head out into nature and listen to a guided meditation that will help you feel relaxed, centered, and at ease.
Mental health issues affect one in four people. This could range from stress, anxiety, and depression, to severe mental health issues such as Bipolar Disorder, Schizophrenia, or Borderline Personality Disorder. The good news is there are steps you can take to help deal with these challenges.
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Often, it can be hard to understand the cause of these mental health problems. They may be triggered by something that has gone on in your life such as the loss of a loved one, or a big change such as moving to a new city, or a career change. Whatever the cause, you must practice self-care.
But what can you do to treat your mental health problems?
Here are some steps you should take if you are experiencing any mental health difficulties in your life.
Speak To Your Doctor
If you are struggling with stress, anxiety, or depression in your life, then you should speak with your doctor at the earliest possible opportunity. Your doctor should talk you through what is happening in your life in order to understand whether you should be treated with self-care,
antidepressant medication, or whether you would be a suitable candidate for talking therapy such as cognitive behavior therapy.
Speak To A Counselor
If you can speak with a counselor, do so. You may be able to get referred to one by your doctor. If not, there are plenty of specialist counselors that will be able to take you on.
Different counselors and therapists will have their own approaches to dealing with mental health issues such as depression and anxiety. Make sure that you are happy with the counselor’s approach before you commit to a course of sessions with them.
Use CBD And Other Alternative Treatments
One of the areas that there is growing research into is the use of alternative treatments such as CBD. CBD comes from the same plant as cannabis except it doesn’t have any of the psychoactive ingredients cannabis does. It just relaxes you and relieves symptoms of stress and anxiety.
Another alternative treatment option may be psychedelics. You can read more about this at psychedelicspotlight.com.
Eat Well
There is a lot that can be said about the way that you eat. By making sure that you are eating a balanced diet, you will be able to help to give yourself the energy that you need to keep going.
To fight off stress and depression with your diet you should look at getting your starch fixed with whole grains and beans. You should be sure to eat plenty of fresh fruit and vegetables. Instead of eating red meats, you should eat fatty fish like salmon or tuna. Finally, add in healthy fats, such as raw nuts and olive oil.
Exercise
Exercising is a great way of clearing your head. It gives you endorphins, a feel-good hormone that will balance out the stress hormones your body will naturally produce.
Start small. Even going for a short walk will be very helpful.
Here are a few products I’m loving with right now. I hope you find a product to add to your household or self-care routine. The list may also give you ideas for a surprise for friends, and family. Most products are found on Amazon. I am not an Amazon Affiliate, the links do not cost you more and I don’t make a commission off the products.
Verilux HappyLight Lumi Plus LED Light Therapy Lamp
10,000 Lux, UV-Free, LED Bright White Light with Adjustable Brightness, Countdown Timer, & Detachable Stand – Boost Mood, Sleep, and Focus. Customizable Lighting Experience: Personalize your light therapy with 3 brightness settings and a convenient countdown timer programmable up to 1 hour in 15-minute increments.
I was feeling the Winter Blues so I purchased one and started using it today. I’ve had Therapy Lights in the past and they did help.
Stanley Insulated Mug
Stanley Quencher H2.0 Tumbler with Handle & Straw 30 oz | Twist On 3-Way Lid | Cupholder Compatible for Travel | Insulated Stainless Steel Cup | BPA-Free | Azure.
YOUR DREAM TUMBLER: Whichever way your day flows, the H2.0 FlowState tumbler keeps you refreshed with fewer refills. Double wall vacuum insulation means drinks stay cold, iced or hot for hours. Choose between our 14oz, 20oz, 30oz,40oz and 64oz options depending on your hydration needs. The narrow base on all sizes (except 64oz) fits just about any car cup holder, keeping it right by your side.
I have been using Mica insulated tumbers for years but after my surgeries, they were too hard to lift. I wanted a handle to help me lift and boy do this help.
LEVOIT Top Fill Humidifier
For Bedroom, 2.5L Tank for Large Room, Easy to Fill & Clean, 28dB Quiet Cool Mist Air Humidifier for Home Baby Nursery & Plants, Auto Shut-off and BPA-Free for Safety, 25H
𝙁𝙖𝙨𝙩 𝙃𝙪𝙢𝙞𝙙𝙞𝙛𝙞𝙘𝙖𝙩𝙞𝙤𝙣 𝘼𝙡𝙡 𝙉𝙞𝙜𝙝𝙩: Runs for up to 25 hours on low thanks to its SUPER LARGE capacity of 2.5 liters. The soothing moisture helps quickly relief congestion and dry throat. 𝙀𝙖𝙨𝙮 𝙏𝙤𝙥-𝙁𝙞𝙡𝙡 𝘿𝙚𝙨𝙞𝙜𝙣: LEVOIT listened to feedback from humidifier customers and upgraded to a easy top-fill design. No need to turn the water tank over or spilling water all over the place. Just ONE-STEP to remove the cover and easily fill the tank.
Making this oil is so simple! Grind the dried rosehips either in a spice grinder or using a mortar & pestle to break them open and reveal the seeds. Fill the glass jar halfway with the crushed rosehips and cover with jojoba oil on top so there’s no room or air.
Secure the lid, and let it sit in a cool dark place for six weeks. When ready, strain the oil through a cheesecloth or muslin into the pouring vessel, and transfer to glass dropper bottles. This oil should stay shelf-stable for over a year.
This infused oil is great for your skin since it’s high in vitamin C, fatty acids, minerals, and antioxidants. A little goes a long way.
In a bowl, add the sugar, coconut oil, and vanilla extract. Using scissors, cut a vanilla bean into small pieces and add to the bowl. Use a handheld mixer to thoroughly combine the ingredients and break down the vanilla bean.
It’s ready when the mixture has a light, fluffy texture. Scoop the scrub into small glass jars, and decorate with string and another whole vanilla bean.
If you making it for yourself, use a large wide-mouth jar and put a small spoon inside to scoop out the amount needed.
You may want to make a double batch for when you run out and this scrub would make the perfect gift for so many occasions.
Aromatherapy can be a natural remedy for stress relief. The practice involves inhaling the scent of essential oils, which are extracted from plants, in order to promote health and well-being.
Your olfactory system directly affects the part of your brain that regulates emotion. That’s why smells can trigger memories and elicit feelings — both negative and positive. Aromatherapy can help in reducing stress and anxiety to engage a general state of calm.
A 2016 review even found that aromatherapy was effective at reducing pain, when combined with conventional treatments.
Essential oils are highly concentrated, which means you should exercise caution when trying them for the first time. They should also be used in moderation, especially if being applied topically, since they’re absorbed into the skin.
There are several ways to use essential oils for stress, from applying topically to inhaling the scent after diluting with water. A general rule of thumb is to follow the specific instructions for each essential oil you try. If you’re going to apply it topically, it’s best to test the oil on a small area of skin first to identify a potential reaction.
We chose these essential oils for their stress-reducing and anti-anxiety properties. We also took a look at any studies that supported the effectiveness of these properties.
Essential oils are generally considered safe to use when used properly.
However, as with any substance you introduce to your body, it’s best to take several precautions. Essential oils require dilution to prevent adverse reactions. As a general rule, you should keep concentration levels of essential oils below 5 percent.
Pay attention to dosage, purity, application method, and any possible drug interactions. Some oils are considered safe if inhaled, but they may be irritating if applied to the skin in concentrations as low as 3 to 5 percent.
When diffusing oils, use these safety precautions:
What made me think having two hand surgeries in a month was a good idea? I knew it wouldn’t be a walk in the park but it was much worse. The stitches are healed but the swelling next to them has not gone down. The wrist still hurts when moved in any direction and though the inside of my hands are no longer bruised they still hurt and are swollen. I have no idea what the healing time is so I’m taking it day by day. Opening up a bottle is painful so he has to jump in to help with those tasks. I even have a few number fingers.
One frustration is that David’s company sent a large basket of 6 plants, but I can’t plant them yet. I just knew I would be able to do something by now. Of course, this affects my writing because once they start hurting, I have to stop before it turns into a bad situation. I love the plants and can’t wait to plant them.
Why did I do it? It’s one you may understand. We had met our Medical Insurance deductable for the year, and if I pushed the second hand to 12/30/24, my surgery would be covered at 100%. If it were a worse surgery, I would have waited, but this made sense at the time. Sometimes, we have to make decisions for our families’ finances.
I hope you don’t find yourself in that situation if so think hard and decide which is best for your health and your family.
Wish Jack Frost would stop nipping at your nose already? Grab a hot cup of cocoa, add some knee-slappers to your Netflix queue, and get ready to enjoy the season without the winter blues.
Dark mornings, darker evenings, and chilly gray days in between mean winter is here — and with the coldest season come the winter blues. There’s no clinical diagnosis for the “winter blues,” but experts at the National Institutes of Health say the so-called winter blues are fairly common and are usually marked by feeling more down than usual, sad, less energized, or less interested in activities one usually enjoys.
Because the winter blues is not a discrete medical condition, an accurate measure of how many people it affects is difficult to know for sure. Estimates suggest anywhere from 10 to 20 percent of American adults experience such seasonal mood changes at some level. (2)
A small percentage of people who experience a change of mood with the season do have seasonal depression, a more severe condition that is a medical disorder, also known as seasonal affective disorder (SAD). SAD affects between 1 and 9 percent of Americans (prevalence rates differ, depending on location and how severe the change of season actually is). (3)
According to the National Institute of Mental Health, SAD is a recurrent form of major depression, characterized by feelings of hopelessness and despair, fatigue, problems sleeping and concentrating, and changes in appetite. (4) Symptoms of winter blues are milder than those of SAD, but that doesn’t mean you should brush off your blah feeling.
“Feeling blue for a period of time is not, per se, normal,” says Jacqueline Gollan, PhD, professor in psychiatry and behavioral sciences at the Northwestern University Feinberg School of Medicine in Chicago. “When people feel blue, it’s a signal that something in their life needs attention.”
And there are things you can do to lift your mood. This winter, try these bad-mood zappers to beat the winter blues and stay well all winter long:
1. Lace Up Your Running Shoes and Get Moving
Getting at least 20 minutes of vigorous activity four times a week has been shown to reduce depressive mood, says Dr. Gollan. “And there are a variety of ways to get exercise,” she points out. Get a gym membership if that’s what it takes to keep you warm and working out, but you could also try riding your bike to work or running up and down the stairs.
2. Set Your Alarm Clock and Stick to a Sleep Routine
Tempting as it might be to sleep in on dark mornings, it’s best to stick with a regular sleep schedule — which means waking up at the same times on weekdays and weekends. Establish a routine wake-up time and a soothing bedtime ritual, and if you aren’t already in this habit, allow three or four weeks to get used to it, advises Gollan. It’s important to get at least seven hours of sleep every night for your overall health, according to guidelines from the National Sleep Foundation. (5) Also, make sure that your sleeping area is comfortable, slightly cool, and free of noisy distractions.
3. Queue Up a Stream of Laugh-Out-Loud Films
Experts believe that laughter actually stimulates processes in your brain that counter depressive symptoms. And since chuckling is downright contagious, you can invite a few pals over to share the popcorn.
4. Warm Yourself Up With a Mug of Real Hot Cocoa
It’s a good idea to make a few tweaks to your diet during the winter, says Susan Kleiner, PhD, RD, author of The Good Mood Diet. First, get cozy with some homemade hot chocolate, using non-dutched, natural cocoa powder (which is high in heart-healthy and mood-boosting flavonoids). “Plus, this drink gives a wonderful sense of something delicious, a treat, and a ritual to look forward to,” she says. She recommends drinking cocoa in the evening to prepare you for sleep. Make it with fortified milk, which provides a combination of carbohydrate, protein, and vitamin D— the combination helps increase serotonin levels, which help us relax, Dr. Kleiner says.
Kleiner also recommends eating fish — especially fatty fish rich in omega-3 fatty acids, such as salmon, lake trout, or sardines — three to five times a week, as this can help boost mood; plenty of whole grains, fruits, and vegetables; and at least one egg with the yolk (a good source of choline, which helps regulate nerve function and metabolism among other functions, and therefore is important to keep energy levels stable) each day, preferably for breakfast.
5. Host a Festive Party — But Don’t Stress
’Tis the season to deck the halls and host a small seasonal party. And if it’s already after the holidays, any excuse to host a gathering of friends will do — try a dinner party, cheese tasting, or board game night. Planning an event will give you something to look forward to — and it could also put you on other people’s invite lists (more fun for you!).
On a cautionary note, Gollan says that “chronic interpersonal hassles do increase perceived stress.” So if there’s a relationship in your social circle or family that’s an ongoing source of stress, give yourself a present and work it out, ideally before the party.
Seasonal depression is widespread and can make navigating colder months a challenge. Here are some ways to take care of yourself this season.
3. Queue Up a Stream of Laugh-Out-Loud Films
Experts believe that laughter actually stimulates processes in your brain that counter depressive symptoms. And since chuckling is downright contagious, you can invite a few pals over to share the popcorn.
4. Warm Yourself Up With a Mug of Real Hot Cocoa
It’s a good idea to make a few tweaks to your diet during the winter, says Susan Kleiner, PhD, RD, author of The Good Mood Diet. First, get cozy with some homemade hot chocolate, using non-dutched, natural cocoa powder (which is high in heart-healthy and mood-boosting flavonoids). “Plus, this drink gives a wonderful sense of something delicious, a treat, and a ritual to look forward to,” she says. She recommends drinking cocoa in the evening to prepare you for sleep. Make it with fortified milk, which provides a combination of carbohydrate, protein, and vitamin D— the combination helps increase serotonin levels, which help us relax, Dr. Kleiner says.
Kleiner also recommends eating fish — especially fatty fish rich in omega-3 fatty acids, such as salmon, lake trout, or sardines — three to five times a week, as this can help boost mood; plenty of whole grains, fruits, and vegetables; and at least one egg with the yolk (a good source of choline, which helps regulate nerve function and metabolism among other functions, and therefore is important to keep energy levels stable) each day, preferably for breakfast.
5. Host a Festive Party — But Don’t Stress
’Tis the season to deck the halls and host a small seasonal party. And if it’s already after the holidays, any excuse to host a gathering of friends will do — try a dinner party, cheese tasting, or board game night. Planning an event will give you something to look forward to — and it could also put you on other people’s invite lists (more fun for you!).
On a cautionary note, Gollan says that “chronic interpersonal hassles do increase perceived stress.” So if there’s a relationship in your social circle or family that’s an ongoing source of stress, give yourself a present and work it out, ideally before the party.
6. Give Yourself a Manageable Task to Accomplish
It’s important to build activities into your day — even chores, like cleaning the floor — that will give you a sense of competence and accomplishment. According to one psychological theory, we all have an innate need to feel competent in order to also grow emotionally, have a sense of integrity, and maintain well-being. (6)
Balance the hard work with little things that bring you pleasure, like treating yourself with fresh flowers or, yes, that homemade cup of hot cocoa. Doing fun and meaningful things is also the basis for behavioral activation, which Gollan says is an important strategy. It’s also one of the best-tested and most effective ways to alleviate depression, according to research. (7)
7. But Don’t Let Your To-Do List Get Too Out of Hand
Don’t overwhelm yourself with lists of projects and chores just because you can’t do other activities you might spend time doing in other seasons. If you love to garden in spring and summer as a stress-relieving activity, that doesn’t mean spending those same hours in the winter cleaning your closets is going to do you the same amount of good — nor be as enjoyable.
Complete the business you need to take care of, and do it on time.
Decide to stop procrastinating on the unpleasant stuff that could just snowball into more stress later, like unpaid bills, so you’ll have more time to do things you do enjoy. Get the tools you need to get organized.
8. Book a Staycation — Even if It’s a Mini One
Most people get a lift when they have something to look forward to. If your coworker’s upcoming Bermuda vacation has you dreaming of traveling, Gollan says you can save money and still get a boost by planning mini-getaways closer to home. You may not have the budget or time off of work to take an exotic trip, but it’s much easier to make time for and plan a local staycation treat, such as an afternoon ice skating with friends, trying out a new restaurant in a nearby town, or going to a concert.
9. Consider Light Therapy if You Can’t Get the Sunshine You Need
It’s dark when you leave for work and dark when you get home, so how are you going to get your daily dose of natural sunshine? And if you don’t think less sunlight during winter months can affect you, your mood, or your energy levels, think again. A decrease in sunlight can disrupt your body’s circadian rhythms, and cause a drop in serotonin levels and vitamin D levels, which can lead to depressive symptoms.
If you have the flexibility and the weather allows for it, schedule in an early-morning walk or lunchtime stroll. If you don’t, consider this option, which is especially beneficial for people with full-fledged seasonal depression: a full-spectrum light box. Light therapy can help regulate your body’s circadian rhythms and its natural release of the hormones that help you feel energized and the ones that help you sleep.
Gollan cautions that these are actually pretty powerful tools (and pricey!), so you really should work with a doctor or mental health professional who can advise you on when during the day to use it, and for how long.
10. Don’t Hesitate to See Your Healthcare Professional
“Blues can be part of some other system,” says Gollan. Chronic pain, headaches, sleep disorders, and even heart disease are all linked to depression symptoms, so check in with your healthcare provider to make sure your winter blues aren’t something more serious.
I bought a Light Therapy Box yesterday because the Winter Blues have hit me.
It can be overwhelming when a spouse receives an Alzheimer’s diagnosis, but there are many networks in place to make sure that both of you have the support you need.
Alzheimer’s disease is a progressive form of dementia ― an umbrella term for a handful of conditions that affect someone’s thinking, memory, behavior, personality, and more. Alzheimer’s is the most common type of dementia, and it affects more than 6 million people in the United States alone, according to the Alzheimer’s Association.
An Alzheimer’s diagnosis can signify the beginning of a new chapter of life for the person with the diagnosis and those close to them. And for spouses of people living with Alzheimer’s disease, their role can often shift to caretaker, which can bring its own set of challenges.
This article discusses tips for taking care of your spouse after their Alzheimer’s diagnosis, including how to take care of yourself and when it might be time to reach out for professional support.
Alzheimer’s disease can eventually make it difficult for a person to perform certain tasks on their own, so it can be helpful to build a supportive medical team early on. Here are some of the medical professionals that commonly make up a medical care team for someone with Alzheimer’s:
A primary care physician can help with general medical needs, like checkups, blood work, and specialist referrals.
A dietitian or nutritionist can help someone with Alzheimer’s meet their nutritional needs at every stage of the disease.
An occupational therapist can help teach skills that can make day-to-day life with Alzheimer’s easier.
A psychiatrist or psychologist can help someone navigate the emotional changes and overall impact that Alzheimer’s can cause.
A social worker can help provide information on assistance and access to community-based resources.
Whether your spouse has only one or a few of these professionals on their care team, knowing that the care team is there to help is important.
As a spouse, it can be especially helpful to maintain an open line of communication with your loved one’s medical team. One of the ways that you can do this is by scheduling or sitting in on phone calls or meetings with the care team members.
Meetings and appointments are also a great time to bring up any concerns you might have ― or any goals that you and your spouse have discussed for care. And if you have any questions about anything related to your loved one’s medical care, be sure to mention those, too.
As Alzheimer’s disease progresses through the stages and the condition’s symptoms become more severe, your loved one may require more assistance with tasks of daily living. For many people, most of this care takes place at home.
Here are two helpful tips that can help as you care for your loved one.
Accommodate Alzheimer’s and dementia needs
Dementia can affect your spouse’s physical movements and their ability to think or use memory. If your home and lifestyle accommodate these needs, it can make day-to-day activities less stressful for both of you.
Those with dementia may benefit from:
labels and reminders for important items, like medications, or household hazards, like cleaners
physical accessibility aids like ramps or easy-to-open door handles
clothes and personal care items designed for low mobility
living in a neighborhood without heavy traffic and with high walkability
a regular social schedule with time to see friends and family
Ask for support
Alzheimer’s disease can affect the lives of everyone involved, which is why support can be such an important part of care. And when you’re caring for a spouse with Alzheimer’s at home, support can come in many forms: financial, social, medical, and more.
Sometimes, this support looks like reaching out to a friend or family member for a little extra help with daily tasks like shopping and cooking. Or it might look like touching base with your spouse’s caseworker to sign up for financial assistance programs.
Either way, one of the great ways to care for yourself and your spouse is to reach out and ask for support in whatever area you might need.
Hire professional help
Someone with moderate to severe Alzheimer’s disease may find everyday tasks like dressing themselves, going to the bathroom, or even eating by themselves to be difficult. At this stage in the disease, caregiving can be ongoing.
As a caregiver to a spouse with Alzheimer’s, it can be difficult to keep up with their needs and your own ― which is where professional support comes in. Some of the most common options for caregiving support include home care aides, home healthcare aides, and respite services, to name a few.
Whether you’re looking for support for just a few hours or a longer time, it may help to take advantage of the help that’s around you.
The right time to consider professional help
When you’re the caretaker or someone close to you, it can be difficult to imagine entrusting that care to anyone else ― especially if it takes place outside the comfort of your own home.
However, sometimes your loved one might need more care than you can feasibly offer them, especially in the late stages of their disease. And toward the end of their life, some professionals can help navigate you both through the final stages of their journey.
If you feel that it might be time to explore professional caregiver or end-of-life support for your loved one, consider reaching out to their doctor to discuss the options available to you.
Spouses and partners of people living with Alzheimer’s disease tend to experience increased stress, anxiety, and depression. In fact, one 2020 study found that people whose spouses had Alzheimer’s disease and related dementias had a 30% increase in depressive symptoms than those without spouses with these conditions.
Here are a few tips you can follow to take care of your health while caring for a spouse with Alzheimer’s:
Take care of yourself: It can be hard to support your emotional health if you don’t support your physical health. Getting enough sleep, eating a balanced diet, and frequently moving your body are just a few ways you can take care of your body and mind.
Practice reducing your stress: Full-time caretaking can be stressful, so it’s important to set aside some time for activities that can reduce your stress. Not only can this help reduce your stress and improve your health, but it’ll also allow you to take better care of your loved one.
Take time to enjoy hobbies: As a caregiver, you may notice that your own hobbies and activities can fall by the wayside as you focus on your spouse. But one way you can nurture yourself during this time is by reconnecting with the hobbies and activities you enjoy ― alone or with friends.
Connect with your support: Speaking of connecting with others, no one should have to navigate life after a diagnosis of Alzheimer’s disease alone. Whether you connect with friends, support groups, or mental health professionals, try to lean on your support system when you need it.
Take vacations: This could be a trip with friends or a few days solo at a bed-and-breakfast ― but everyone deserves a little time to focus on themselves and relax.
It’s common for Alzheimer’s caregivers to feel many emotions about their loved one’s diagnosis ― sadness, grief, frustration, and even anger. Sometimes, you can work through these feelings alone, but other times, it can be difficult to work through them without the right support.
If you feel like you could use support navigating through this difficult time, whether physical, financial, emotional, or otherwise, consider reaching out to the professionals around you who can help.
My blogging friend Mary Doyle from Midwest Mary learned firsthand about the journey of caring for a loved one with Alzheimer’s when her husband was diagnosed. She has written three books about her experience with Alzheimer’s. Mary is generous and uplifting. Please stop by her blog and say hello.
Journaling about our feelings releases emotions, which allows for perspective and helps us to better manage our bipolar mood episodes.
Whenever James M. feels stressed, he logs onto his computer and writes it all away.
He says that journaling has been a major source of strength and hope in managing his bipolar 1 disorder. His online journal is now around 200 pages long — and counting.
“I first started writing when I was not feeling well, and I had thoughts circling around in my head that wouldn’t go away until I wrote them down,” recalls the 30-year-old internet technology professional in Concord, New Hampshire.
Journaling can play multiple roles. It can:
Help people with bipolar understand their emotions more clearly
Sometimes predict — and prevent — episodes of mania or depression
There are no hard-and-fast rules about when to journal, or in what form, or what to do with the entries once they are complete. Journal entries can be shared, discarded, or revisited at a later date.
James, who was diagnosed in 2012, doesn’t necessarily journal every day, and he almost never shares his pages with anyone, except for his therapist, on occasion. For him, it’s a personal and cathartic process — and, on occasion, inspiring.
“I will look back and be amazed at how much pain I was in, how much has changed, and how far I have come,” he says.
The first step in journaling: Silence your internal editor. Your entries don’t need to be polished or even grammatical. In fact, journaling doesn’t always mean putting pen to paper (or fingers to keyboard). The process can use visual formats instead, such as drawings, collages, and vision boards.
Using Art and Words for Emotional Wellness
Journaling as part of art therapy can be helpful for individuals who don’t find it easy to express themselves in words, notes Adele C. Viguera, MD, assistant professor of psychiatry at Harvard Medical School in Boston, Massachusetts.
“A vision board or collage can be a good option,” she says. “Journaling can be as simple as drawing smiley faces or unhappy faces on the calendar to indicate mood.”
Both vision boards and written journals also can be used for goal-setting, Dr. Viguera points out.
“Writing down or illustrating your short-term goals for the day, or the things you want to accomplish long-term, can be very helpful,” she explains.
Sorting Out Your Feelings and Finding Emotional Balance Through Journaling
In short, the choice of how, and how often, to express yourself depends on the person.
Journaling is a versatile process that can meet you where you are, points out Ben Weinstein, MD, chair of psychiatry at Houston Methodist in Texas.
“It’s a way to offload thoughts and sort out feelings,” he says. “There are times when the very act of writing things down can resolve some of these feelings.”
James finds that letting his thoughts flow out his fingers gives him some much-needed distance.
“It gets whatever poison is running through my head out, and I feel better,” he says. “Maybe not 100 percent better, but I can start thinking of solutions.”
How Journaling Offers Judgement-Free Support
Jessica C., in her forties, has been living with bipolar 1 for nearly half her life. The Greensboro, North Carolina, resident values journaling as an emotional outlet.
“Journaling helps me because it gives me a safe space to release thoughts and emotions, with absolutely no judgment from anyone,” she says.
She has no set routine, essentially using journaling as a safety valve.
“I journal when I feel it’s necessary — most times, a few days a week, but sometimes, it’s several times a day,” she says. “I’ll just continue my previous paragraph for that day, but start out with putting the time of day that I wrote it.”
This a great article for all people, not just for those with Bipolar Disorder. Writing my thoughts down helps me organize them and I can go back later to see what I wrote.
Regardless of your version of true happiness, living a happier, more satisfied life is within reach. A few tweaks to your regular habits like getting more sleep and exercise can help you get there.
Habits matter. If you’ve ever tried breaking a bad habit, you know all too well how engrained they are.
Well, good habits are deeply engrained, too. Why not work on making positive habits part of your routine?
Below, you’ll find suggestions for daily, monthly, and yearly habits to help kickstart your quest. Just remember that everyone’s version of happiness is a little different, and so is their path to achieving it.
If some of these habits create added stress or just don’t fit your lifestyle, ditch them. With a little time and practice, you’ll figure out what does and doesn’t work for you.
The following daily habits may help you achieve more happiness in your life.
1. Smile
You tend to smile when you’re happy. But it’s actually a two-way street.
We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.
While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions.
That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.
2. Exercise
Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.
Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.
The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).
Consider these exercise starters:
Take a walk around the block every night after dinner.
Sign up for a beginner’s class in yoga or tai chi.
Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing.
3. Get plenty of sleep
Most adults need at least 7 hoursTrusted Source of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.
Here are a few tips to help you build a better sleep routine:
Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you’re doing. You can also try using an app to track your sleep.
Go to bed and wake up at the same time every day, including on weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try limiting it to 20 minutes.
If you consistently have problems sleeping, consider talking with a doctor. You may have a sleep disorder that requires treatment.
Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin.
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don’t eat fish, you might consider talking with a doctor about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.
5. Practice gratitude
Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.
You might try starting each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.
As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.
But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.
With a little practice, you may even become more aware of all the positive things around you.
6. Give a compliment
Research shows that performing acts of kindness may also help promote your overall well-being.
Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost.
Catch the person’s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.
If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way.
7. Breathe deeply
You’re tense, your shoulders are tight, and you feel as though you just might “lose it.” We all know that feeling.
Instinct may tell you to take a long, deep breath to calm yourself down.
Turns out, that instinct is a good one. ResearchTrusted Source supports the fact that slow breathing and deep breathing exercises can help reduce stress.
The next time you feel stressed or are at your wit’s end, work through these steps:
Close your eyes. Try to envision a happy memory or beautiful place.
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times until you start to feel yourself calm down.
If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
8. Acknowledge the unhappy moments
A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.
If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.
Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.
Would a deep breathing exercise help? A long walk outside? Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
9. Keep a journal
A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.
It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.
For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.
Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.
11. Avoid comparing yourself to others
Whether it happens on social media, at work, or even at a yoga class, it’s easy to fall into a place where you’re comparing yourself to others. The result? You may experienceTrusted Source more discontent, lower self-esteem, and even depression and anxiety.
It can take practice to stop comparing yourself to others, but it’s worth it for the benefit of having your inner peace and happiness.
You can start with some of the other tips on this list that can help draw your attention inward to yourself, such as deep breathing and journaling. You may also consider talking with a therapist for perspective.
If you like to read the entire article you can find it Here.
This post is part of TED’s “How to Be a Better Human” series, each of which contains a piece of helpful advice from people in the TED community; browse through all the posts here.
If the darkening evenings and turning leaves induce a mild sense of dread in you every year, you’re not alone.
With the arrival of winter, many of us experience Seasonal Affective Disorder — which bears the appropriate acronym of SAD — and can bring on a depressed mood, loss of interest in things that you normally enjoy, and changes in sleep and appetite. While there aren’t conclusive figures, it is thought to affect between one and nine percent of the population, depending on where you live.
Although we may think of it as being a distinct affliction of its own, SAD is actually classified as either bipolar or major depressive disorder, but with a seasonal pattern. This means that people who experience it feel much worse in the fall and winter and relatively balanced or potentially even manic in the summer months, explains Kathryn Roecklein PhD, an associate professor of psychology at the University of Pittsburgh who studies the condition.
“Depression itself is pretty episodic,” says Roecklein. “You have a period of it, and then it goes away. The distinction [with SAD] is the seasonal recurrence.” It also appears that SAD is two to four times more common amongst women.
Even though we are making greater efforts as a society to recognize the importance of our mental health, it can be tempting to dismiss SAD as a touch of the “winter blues” and to try to get on with life as usual. But the best approach, Roecklein says, is to accept and recognize that it’s something that we may genuinely suffer from — and need treatment for. Just as we would for heart disease or diabetes.
Why does winter make us SAD?
The story of SAD starts with our circadian rhythm — our internal body clock that tells us when to eat, go to sleep, and wake up.
For the most part, we tend not to think too much about this system unless we have an unexpectedly late night or take a long-haul flight. But chronobiologist Emily Manoogian PhD says it plays a much more significant role.
“The circadian system is directly tied to how our brain functions, and this affects our cognitive ability, our behavior, our mood and our ability to remember things,” says Manoogian, who researches circadian rhythms at the Salk Institute for Biological Studies in California. “The circadian system is important for making sure that throughout your body and brain, regions are talking to each other the way that they should be and everything is balanced. We know that circadian disruption is heavily associated with every form of affective disorder — such as major depressive disorder, bipolar disorder, etc.”
Increased darkness in the fall and winter months is something that humans on much of the planet have experienced for thousands of years, but our technological advancement — in particular, artificial light — is interfering with this natural occurrence. Light is one of the most powerful stimuli for our circadian systems, and since the advent of electricity we’ve been sending our bodies a lot of mixed messages.
“This environment that we’ve created is inherently disruptive — it’s not lights on and off at a constant time to allow for a proper rest for our body; it’s lights on when we need to be up for work on some days, and then off later on other days,” explains Manoogian. “That creates this kind of social jetlag. That’s also going to make it a lot harder to sleep, and it can compromise health over time.”
Manoogian is also not a fan of daylight savings time. She says, “It shifts our exposure to sunlight later in the day and thus shifts our biological clocks. In the summer, we are getting sunlight later than we should, and when days are shorter, we are waking up in darkness. But the problem is that we still have to start work or school at the same times. This means that our schedules and our body are on different times, and this disrupts the circadian system.”
Although there is no evidence connecting it directly to SAD, daylight savings time is known to be widely disruptive to society and potentially even associated with cardiac health risks. There’s a growing movement to do away with the twice-annual time switch in several Canadian provinces, where Saskatchewan and (as of 2020) the Yukon Territory stick to the same time year-round, and similar proposals are being considered in other jurisdictions around the world.
What can you do?
As with any disorder, your treatment depends in part on severity. If SAD is significantly disrupting your life or making you feel as though life is not worth living anymore, it’s deeply important for you to reach out immediately to a mental health professional who can support you. Roecklein says that effective treatment options include taking medication, receiving cognitive behavioral therapy tailored to treating SAD, or using a SAD lamp (which delivers a higher dose of light than regular indoor lighting), but they should be explored under professional guidance.
If you’re wondering what to do because you’ve already bought a SAD lamp to use on your own, Roecklein says that there could be side effects. The most likely one, which is mild, is that you will feel it isn’t effective. This doesn’t mean that it can’t be the right therapy for you in conjunction with professional guidance — for instance, you could be using it at the wrong times or for the wrong duration. At the other end of the scale, mania is a very rare but significant side effect of improper use.
However, there are some relatively easy things you can do to support your circadian rhythms in everyday life. And while these aren’t guaranteed treatments for SAD, they can help give your body a stabilizing sense of routine.
Keep a consistent schedule, especially if you work from home
This doesn’t need to be a rigid, planned-down-to-10-minute increments affair; it’s more about keeping the stimuli that speak to your circadian system arriving roughly when it expects them, says Manoogian. Social interactions and food are two important circadian cues, so having regular mealtimes and breaks where you make a phone call, go for a walk or talk with other members of your household can really help.
Exercise is another important cue
It’s hard to get — and stay — motivated during a winter of pandemic-related restrictions, so any exercise is better than no exercise at all, emphasizes Manoogian. However, if you do choose to exercise outside, she says that the morning is a good time for your body to get some much needed natural light.
The only time for you to avoid exercising, if possible, is right before bed. When you do, it sends a confusing message to your body that night is a time to be active rather than to prepare for sleep.
Maximizing your light exposure is key
How much light we experience at different times of the day is important. Increasing the amount of light you get in the morning is helpful, whereas increasing your light exposure in the evening can be counterproductive.
So if your morning commute has changed from an hour in the car or on transit to a quick switch from your bed to your desk, you’re losing out on a lot of daylight that you are used to receiving just when you need it most. Taking a morning walk before you start your day, or even sitting near a bright window for the first half of your day can really help.
At night, reducing your light exposure and making your sleeping environment as dark as possible is also of huge benefit, explains Roecklein. “Most circadian biologists and sleep researchers I know have blackout shades and no night lights in their rooms — we don’t even have clocks with illuminated screens.”
No, it’s not just you — 2020 may be making your SAD worse
It’s difficult to separate the impacts of factors like the COVID-19 pandemic, the associated economic downturn and the psychological toll of the current political climate. But Roecklein has noted, at least anecdotally among the people in her SAD study, that there seems to be a higher instance of what psychologists refer to as “negative anticipatory cognitions” — where people consistently expect things to be worse in 2020 than in other years.
Roecklein also notes that experiencing negative life events — such as a bereavement, job loss or some other major change that requires large adjustment — as well as reduced opportunities for social and physical activity are additional risk factors for SAD. These areas of our lives have all been significantly impacted by COVID-19, so she and her colleagues anticipate a higher risk of people experiencing SAD this year.
However, there may be one small silver lining to the current situation, says Manoogian. While routine is very important for our bodies, a regular 9-5 work day can be very unnatural for those of us who aren’t morning people.
“The typical workday schedule is an artificial time that not everyone is able to stick to,” she explains. “If you work from home and you have a little bit of freedom about when you work, this could provide a very interesting opportunity for you to actually coordinate your schedule more with your internal clock.”
Sometimes it’s OK to doom scroll
Lastly, Roecklein wants to stress that although a routine is important, we are living through monumental events that are unfolding right before our eyes. And if we occasionally want to stay up a few hours later to feel better informed or more connected to other people experiencing the same thing… that’s actually fine.
“We take a moment to care for ourselves by thinking about the pros and cons. So there may be some nights where staying up late and doomscrolling is a choice one might make for good reasons,” says Roecklein. “But then on other nights, when we think about what we want most for ourselves — like better energy in the morning, a more positive mood, better alertness for the endless Zoom meetings — we might be more motivated to turn off devices, turn off the TV, dim the lights, and do all of those things that can help you wind down. Give yourself the chance to make that decision, and make the decision that’s right for you.”
ABOUT THE AUTHOR
Mary Halton is Assistant Ideas Editor at TED, and a science journalist based in the Pacific Northwest.
This surgery is completely different than the one earlier this month. He is doing Carpel Tunnel surgery on my right hand which is a piece of cake. Technological advancements make the procedure less intrusive and allow for a shorter recovery time.
I hope to be out for a few days, we’ll see how it goes. I don’t like taking pain medication so that can delay blogging for a day or so.
Thank you for all the love shown to me during the last surgery, your words filled me with joy.
Simple to make, classic sugar scrubs are a must-have item for your skin routine. They not only help remove dead skin cells, improve circulation, unclog pores, and prevent ingrown hairs, but they also leave your skin feeling soft and smooth- a necessary tool during cold winter months. You can use a sugar scrub one or two times are week. For sensitive skin, you’ll want to watch how your skin reacts and perhaps exfoliate less often.
In a large bowl, combine the Castile soap, distilled water, sea salt, and vegetable glycerin, and stir gently until well combined. Add cedarwood, frankincense, clary sage, and vanilla essential oil if using. Start with the lower amount of 15 drops each and adjust to your preference.
For an extra moisturizing boost, stir in the raw honey, if desired. Pour mixture into airtight container of choice for easy storage.
To enjoy, run a warm bath and add 1/4-1/2 cup of bubble bath under running water. Relax and soak in the woody aroma.
In a small bowl, add brown sugar, ground spices/cinnamon, and coconut oil, and mix until the ingredients are well blended. Pack the holiday lip scrub into storage tins. Decorate with gingerbread man sprinkles if desired.
Sounds yummy and sends you into Winter and the holiday season. Would make great gifts.
2024 has been a difficult year for David and me health-wise. There are still unresolved health issues from my visit to The Mayo Clinic for which I have several specialists to see in 2025. The most difficult has been that David was diagnosed with three types of cancer this year. The first was CLL Leukemia, Skin Cancer, and most recently Small Cell Lymphocytic Lymphoma. It is common for Skin Cancer to follow Leukemia but the Lymphoma was quite a surprise. Leukemia and Lymphoma are two different cancers and very alarming to me. We’re still waiting to see if radiation treatment is the next step.
We don’t focus on it or the future, we rarely talk about it except after doctor appointments. We focus on the blessings we have and live life for tomorrow.
We know God has a plan for each of us and we are cool with his plan.
The media plays a role not only in misinformation about menopause but also in how it portrays women with menopause. Tune out the riff-raff and look for real answers. Menopause has been a woman’s curse long before I knew what it was and how it affected the lives of women. There are thousands of books on the market about menopause and I thought maybe it was time to look at the unconventional ways women deal with the debilitating symptoms.
Let’s look at unconventional options to help with menopause
Acupuncture
Acupuncture involves inserting thin needles into specific points on the body to balance energy flow. Some women report reduced hot flashes, night sweats, and improved mood after regular sessions. While scientific evidence is mixed, it might be worth a try if you’re open to alternative therapies.
Herbal Remedies
Black Cohosh: Often used for hot flashes and mood swings. Some studies suggest it can be effective, but it’s not suitable for everyone.
Red Clover: Contains plant-based estrogens that may help with hot flashes, though results vary.
Evening Primrose Oil: Known for helping with breast pain and hot flashes. Always consult a healthcare provider before starting any herbal supplements.
Yoga and Meditation
These practices can help manage stress, improve sleep, and enhance overall well-being. Yoga, in particular, can increase flexibility and strength, which is beneficial during menopause.
Dietary Changes
Adopting a diet rich in fruits, vegetables, whole grains, and lean proteins can help manage symptoms. The Mediterranean diet, known for its anti-inflammatory properties, can be particularly beneficial.
Essential Oils
Lavender Oil: Known for its calming properties, it can help reduce stress and improve sleep.
Peppermint Oil: Can provide a cooling sensation, which may help with hot flashes.
Biofeedback
This technique involves learning to control certain physiological functions, such as heart rate and muscle tension, with the help of a biofeedback device. It can be effective in managing stress and related symptoms.
Hypnotherapy
Some studies suggest hypnotherapy can reduce the frequency and severity of hot flashes and improve sleep quality.
Remember, it’s essential to consult with a healthcare professional before starting any new treatments, especially if you have underlying health conditions.
This DIY is easy and super quick to do. It can also be done in the comfort of your own kitchen platform to relieve your eyes of all the exhaustion and get rid of the dullness around the eyes.
Carrot (Known for its discoloration properties, carrot juice would help you get rid of the darkness and dullness around eyes)
Cucumber (Known for its cooling properties, cucumber would help in distressing your eyes giving them a relaxed effect)
Raw Milk (Known for its anti-tan properties, milk has always come handy in getting rid of dark circles around eyes)
Rose water (For the relaxation it provides to tired eyes)
Round Cotton Pads
Grater
To make the Eye Pads:
Grate about a teaspoon full of carrot in a bowl
Now, add some grated cucumber to the carrot.
Add about a teaspoon of raw milk (unheated) to this mixture.
Now, add a teaspoon full of rose water to this.
Now let this mixture rest for about 20 minutes to let the carrot and cucumber soak properly in the milk and rose water mixture.
Now, squeeze out the carrot and cucumber pulp and put the juice in a separate bowl.
Now, take the cotton pads separate the two sheets of cotton, and spread a thin layer of the pulp onto one side of the cotton.
Now take about a teaspoon of the juice extract and spread it over the thin layer.
Make a sandwich by closing the thin layer sheet with its other cotton sheet.
You have homemade eye pads ready with all the goodness of natural ingredients which will not only relax your eyes but will also deal with the dark circles and the dullness of your eyes.
I hope you enjoy this easy-to-make self-care treat and remember you are worth it! Self-care is mental health care.
lookingforthelight.blog 