Category: Self-Care

10 Ways to Beat the Winter Blues
Celebrate Life · Health and Wellbeing · Men & Womens Health · Mental Health · Self-Care

10 Ways to Beat the Winter Blues

Looking for the Light13 Comments

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.

Melinda

Reference:

https://www.everydayhealth.com/depression/your-best-weapons-against-the-winter-blues.aspx?utm_source=bphope&utm_medium=referral&utm_campaign=ehnetwork-bphope&utm_content=bphope-newsletter-hhh-2025-1-16
Question Of The Day
Celebrate Life · Fun · Health and Wellbeing · Medical · Men & Womens Health · Self-Care

Question Of The Day

Looking for the Light37 Comments

When you were a child, what job did you think was perfect?

For me it was being a DJ or an Ice Dancer.

I can’t wait to hear your answers.

Melinda

Wordless Wednesday-Pink Lilly
Celebrate Life · Fun · Health and Wellbeing · Mental Health · Photography · Self-Care

Wordless Wednesday-Pink Lilly

Looking for the Light12 Comments

I’m glad you joined me on Wordless Wednesday and I hope to see you soon.

 

They bring a smile to my face each Spring and they last all Summer.

Melinda

 

Tips for Caring for Your Spouse with Alzheimer’s and Yourself
Celebrate Life · Chronic Illness · Health and Wellbeing · Medical · Men & Womens Health · Mental Health · Self-Care

Tips for Caring for Your Spouse with Alzheimer’s and Yourself

Looking for the Light12 Comments

Medically reviewed by Susan W. Lee, DO — Written by Eleesha Lockett, MS on September 18, 2023

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.

Tips for working with their medical team

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:

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.

Tips for at-home Alzheimer’s care

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 
  • a balanced diet high in veggies and other anti-inflammatory foods
  • 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.

While people can experience dementia differently, in some cases, the condition can cause episodes of anger, verbal aggression, or sometimes physical violence. Professional healthcare workers can help to ensure everyone’s safety and dignity. 

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.

Tips for your mental health

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.

Takeaway

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. 

Inspired Caregiving. Weekly Morale Boosters

 The Alzheimer’s Spouse

Navigating Alzheimer’s.12 Truths about Caring for Your Loved One

Check out all of the books Mary has written, here.

Melinda

Reference:

https://www.healthline.com/health/alzheimers/how-to-cope-with-alzheimers-spouse#takeaway

Journaling for Bipolar: Unlock the Power to Manage Your Disorder
Celebrate Life · Communicating · Health and Wellbeing · Men & Womens Health · Mental Health · Self-Care

Journaling for Bipolar: Unlock the Power to Manage Your Disorder

Looking for the Light9 Comments

By Denise Mann

Medically Reviewed by Allison Young, MD

Last Updated: 20 Dec 2024

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
  • Help them problem-solve or plan for the future
  • Track aspects of their mood and behavior
  • 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.”

To read the entire article click HERE.

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.

Melinda

Reference:

https://www.bphope.com/journaling-for-stability/?utm_source=iContact&utm_medium=email&utm_campaign=bphope&utm_content=Best+-+Jan7+-+StolenYears

How to Be Happy: 27 Habits to Add to Your Routine
Celebrate Life · Health and Wellbeing · Men & Womens Health · Mental Health · Moving Forward · Self-Care

How to Be Happy: 27 Habits to Add to Your Routine

Looking for the Light17 Comments

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.

Daily habits

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.
  • Start your day with 5 minutes of stretching.

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.

No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being. Getting enough sleep also reduces your riskTrusted Source of developing certain chronic illnesses, such as heart disease, depression, and diabetes.

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.

4. Eat with mood in mind

You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.Trusted Source

For example:

  • 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:

  1. Close your eyes. Try to envision a happy memory or beautiful place.
  2. Take a slow, deep breath in through your nose.
  3. Slowly breathe out through your mouth or nose.
  4. 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.

Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings may help.

10. Face stress head-on

Life is full of stressors, and it’s impossible to avoid all of them.

There’s no need to. Stress isn’t always harmful, and we can even change our attitudes about stress. Sometimes, there’s an upside to stress.

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.

Melinda

Reference:

https://www.healthline.com/health/how-to-be-happy?utm_term=feedcontent&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=fibro&utm_content=2025-01-07&apid=36735751&rvid=7f053d6ecf820dccd09e4914833cbd49bdfe95bb517404ee9b41601767d1bace#monthly-habits
SAD is not just the Winter Blues — and it may be hitting you harder this year
Health and Wellbeing · Medical · Men & Womens Health · Mental Health · Self-Care

SAD is not just the Winter Blues — and it may be hitting you harder this year

Looking for the Light17 Comments

IDEAS.TED.COM

Dec 9, 2020 / Mary Halton

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.

Melinda

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I’m Having Hand Surgery Again
Celebrate Life · Health and Wellbeing · Medical · Men & Womens Health · Self-Care

I’m Having Hand Surgery Again

Looking for the Light33 Comments

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.

Take good care and I’ll see you next year.

Melinda

 

 

Sugar Scrub Skin Benefits
Celebrate Life · DIY · Fun · Health and Wellbeing · Men & Womens Health · Self-Care

Sugar Scrub Skin Benefits

Looking for the LightLeave a comment

Willow & Sage by Stampington

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.

4 Basic Benefits

Boost skin circulation

Exfoliates dead skin

Improves skin texture

Moisturizing dry skin

Which Type of Sugar To Use

Scalp: Brown Sugar

Faces: Sanding/Caster Sugar

Lips: Brown Sugar

Hands: White granulated sugar

Legs: Cane sugar

Feet: Raw/Turbinado sugar

Melinda

“Walk in the Woods” Bubble Bath
Celebrate Life · DIY · Fun · Health and Wellbeing · Men & Womens Health · Self-Care

“Walk in the Woods” Bubble Bath

Looking for the Light4 Comments

Willow & Grace by Stampington

You Will Need

Bowl: Large

1 cup Castile soap: unscented/citrus

1/4 cup distilled water

2 tsp. sea salt

2 TB. vegetable glycerin

Spoon

15-30 drops cedarwood essential oil

15-20 drops of frankincense essential oil

10-15 drops clary sage essential oil

10-15 drop vanilla essential oil (optional)

2 TB raw honey (optional)

Airtight container: 8 oz

To Make

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.

Melinda

Holiday Lip Scrub
Celebrate Life · DIY · Fun · Health and Wellbeing · Men & Womens Health · Self-Care

Holiday Lip Scrub

Looking for the LightLeave a comment

Willow & Sage by Stampington.com

You will need

Yields 3 Tins

Bowl: small

4 1/2 TB brown sugar

1 tsp. gingerbread spice/ground cinnamon

1 1/2 TB fractionated coconut oil

Spoon

Storage tins: 0.5 oz (3)

Sprinkles: gingerbread man (optional)

To Make

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.

Melinda

 

Looking For Joy In 2025
Celebrate Life · Chronic Illness · Family · Health and Wellbeing · Medical · Men & Womens Health · Self-Care

Looking For Joy In 2025

Looking for the Light35 Comments

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.

Melinda

Unconventional Treatments To Tackle Menopause
Health and Wellbeing · Medical · Men & Womens Health · Mental Health · Self-Care

Unconventional Treatments To Tackle Menopause

Looking for the Light2 Comments

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.

Health-Related Reading Material

Understanding the Connection Between Menopause and Heart Rate Changes

Why Does Menopause Increase Your Risk of Heart Disease?

Natural Treatments for Menopause Symptoms

Maybe you can find something that works for you or at least reduces the symptoms.

Melinda

Reference:

https://copilot.microsoft.com

Healthline

https://www.webmd.com/menopause/menopause-natural-treatments

Easy DIY Self-Care Eye Pads
Celebrate Life · DIY · Fun · Health and Wellbeing · Men & Womens Health · Self-Care

Easy DIY Self-Care Eye Pads

Looking for the Light13 Comments

From Makeup and Beauty

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.

Photo by cottonbro on Pexels.com

You need:

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.

Melinda

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Daily Om Courses And Daily Inspirational Thoughts
Celebrate Life · Health and Wellbeing · Men & Womens Health · Mental Health · Self-Care

Daily Om Courses And Daily Inspirational Thoughts

Looking for the Light5 Comments

Daily Om came to my attention last week and I want to share all the great low-fee courses with you. You can also sign up to receive Daily Inspirations via email. I’m not endorsing the company and have not taken any of their courses but many of the topics look right up my alley.

Our Story 

In 2004, Madisyn Taylor and Scott Blum founded DailyOM with a prescient vision: to bring the world together by offering inspirational messages delivered to your inbox each day. This groundbreaking vision launched DailyOM as one of the first spiritual newsletters on the internet.

Now, nearly twenty years later, DailyOM has grown from a small community of a few hundred subscribers into a thriving global wellness movement of over 3.5 million people dedicated to personal empowerment, growth, and transformation. As DailyOM has evolved, we’ve expanded our offerings to include a growing library of courses, information, and products. Whether it’s self-improvement, spirituality, health, or fitness, our team and worldwide community of teachers empower people to realize their potential in mind, body, spirit, and heart.

Awaken to Your Full Potential

Our mission is to inspire and empower your journey to greater wellness, healing, and transformation through holistic courses and resources from leading experts around the world.

Inspirations

Inspirational thoughts for a happy and fulfilling day.

Read Today’s Inspiration ⪢

A few of the courses offered

Quitting Self-Created Loneliness

End Anxiety and Panic Attacks

Re-Parent Your Inner Child

Karmic Relationships: How to Identify Them and Break Free

You Are What You Think

—

One thing I like about the site is the drop-down menu which allows you to choose the type of courses specific to your needs.

Get Your DailyOM Inspiration

Join our community of 1.6 million subscribers and receive free daily inspirational messages.

SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy.

I will certainly browse the courses available, I’ve already seen a couple that looks interesting

Melinda

Reference:

https://www.dailyom.com/?aff=101&utm_source=bing&utm_medium=ppc&utm_campaign=brandeds&acct=F109XYCQ&msclkid=9c601715697919010470705198e35842&utm_term=om%20daily%20courses&utm_content=GS%20-%20US%20-%20General%20Branded%20Terms

I’m Having Surgery Next Week And Will Be Out Of Pocket
Celebrate Life · Health and Wellbeing · Medical · Men & Womens Health · Mental Health · Self-Care

I’m Having Surgery Next Week And Will Be Out Of Pocket

Looking for the Light42 Comments

Next week I’m having Carpal Tunnel surgery on my left and at the same time he is removing the brace in my wrist from when I broke it in 2018. This will be the worst of the surgeries. I go back at the end of the month for Carpal Tunnel surgery in my right hand but that is a much easier surgery with a quick recovery. What makes it more frustrating is I have Ostearithrois of the carpometacarpal joint in both thumbs. This means, the cartilage in those joints has disintegrated and is bone on bone, and it’s quite painful.

My left hand will be bandaged for two weeks, and for several weeks after I can’t do any heavy lifting. I’m already practicing how to dress with my fingers only, boy that’s hard. You use your thumbs for so many things.

Luckily I have my husband to help me but he will be back at work so I’ll have to learn to do things for myself. I expect the first week to involve many pain meds and sleeping. After that, I’ll try my hand at writing to see if I can do it without hurting my wrist and thumb.

I will still read your post although I might not be able to comment.

I will miss your friendship and our conversations.

Melinda

Taking Medication: A Small Price to Pay
Celebrate Life · Chronic Illness · Health and Wellbeing · Medical · Men & Womens Health · Mental Illness · Self-Care

Taking Medication: A Small Price to Pay

Looking for the Light4 Comments

by Elizabeth Drucker

Medically Reviewed by: Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT

Taking medication every day can be tiring and frustrating. But when it comes to living a healthy life, accepting this support is an invaluable step.

When I was 14 years old, sobbing uncontrollably in classes and during cheerleading practice, a psychiatrist scribbled out a prescription for Prozac. I paced through the aisles of the pharmacy, flipping through copies of Vogue and smelling the bottles of shampoo while I waited for the pharmacist to spill the capsules into a bottle. 

I knew something was “wrong” with me, but I wasn’t convinced swallowing these pills could make me feel better. I did know I was sad — so sad that it was agonizing to tumble out of my bed and make my way to the bus stop.

Finding what worked for me

Throughout high school, I cycled through the offices of many different psychiatrists. I was always looking for the next pill that could fix whatever was wrong with me. 

After I got over the initial shock of needing to rely on psychiatric medications, I started to see these pills as hopeful objects that would bring me some relief.

Each new psychiatrist and each new medication change brought new hope that I would get better. The doctors were encouraged that we would find the right medication and that my life would become more manageable. 

Then, during my senior year of high school, I was diagnosed with bipolar disorder. And with that came lithium, pills that are amazing at evening out my moods. So, now I live the lithium lifestyle. 

I have to remain vigilant about what my body is telling me because if the level of lithium in my blood gets high enough, I could get very sick. I’ve spent nights sleeping in emergency room beds because the lithium level became toxic and I needed fluids to rehydrate me. 

Even still, there’s no denying that this medication has saved my life.

It’s rescued me from some of the deepest, darkest depressions — those times when I felt so broken and raw that I was not sure if I could go on. Lithium has sucked the depression out of my marrow and allowed me to have more of a life. 

It’s clear that I need these chemicals to function. And I have a feeling that I will be taking lithium for a very long time, maybe even for the rest of my life. 

But I can handle that. I am just grateful that lithium exists, that I can swallow a few capsules and be back on track to regaining myself.

The ups and downs

However, despite its success, there are some nights when I’m so tired that I’m tempted to go to bed without taking my pills. I don’t want to be reminded that I’m sick and that I’m different from all of my friends. I doubt they’re reliant on pills just to survive. 

But then, I see flashbacks: me pacing through the corridors of the psych ward; me standing at the medication counter while nurses pour tablets and capsules into little cups; me rocking back and forth on my bed, hoping that I can somehow get some relief from my depression. 

So I stumble to the bathroom sink, fill up a large glass of water, and then bring it to my bed. I spill my cocktail of tablets and capsules onto my comforter and start taking them. 

I remind myself that these pills are a collection of chemicals that allow me to function, to get through the day without being interrupted by the manic or depressive symptoms of my bipolar disorder.

Taking pills has become a part of every day. And, for me, every day begins and ends the same way: with me taking the pills my psychiatrist has prescribed to keep my bipolar illness at bay. 

Accepting the downsides 

I think you know by now that, for me, taking my pills is not optional. The consequences are very real and very scary. 

My medication keeps the depression at bay. It keeps me on the other side of that locked psych ward door, a place I don’t want to be. My medication allows me to live just like those who don’t need medication — so I can go to college and even get through grad school.

Even though I know all of this, it doesn’t mean I’m thrilled that I’ll be relying on psychiatric medication for the rest of my life. Of course, I worry about the long-term consequences on my body.

For example, I know that lithium can be hard on the kidneys. The medication that does so much for my emotional state can also make me nauseous with trembling hands. And it’s very embarrassing when I’m at a restaurant with friends and my hands tremble every time I reach over to put some food on my plate. 

Someone very close to me passed away because he refused to be treated for his own mood disorder. I think of him when I’m reluctant to take my pills. 

I know this person in my life didn’t want to take psychiatric medication because of the stigma of mental illness. I feel it myself when I go to the pharmacy to pick up my lithium. I still whisper the names of the medications I’m picking up so nobody will think I’m “crazy.” 

The bottom line

Psychiatric medications are effective. I don’t care if I have to experience side effects because anything is better than depression to me. My pills have given me my life back. 

I can’t say it’s easy to manage those side effects when they have me sitting in the emergency room getting fluids, but I don’t want to spend my days in bed, crying and isolated.

Depression is one of the most painful things I’ve ever gone through and I’m so grateful my medications exist to bring me back to the real world. I will keep taking them because I want to feel better, and this is how I can.

The article looks at a person’s life and how they manage their illness and medication. I can say without a doubt, that taking your medication as prescribed is the best way to manage your illness. 

Melinda

Reference:

https://www.bezzydepression.com/discover/dep-managing-depression/health-taking-medicine-a-small-price-to-pay/?slot_pos=bezzycrosspromo&utm_term=bezzycrosspromo&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=fibro&utm_content=2024-11-26&apid=36735751&rvid=7f053d6ecf820dccd09e4914833cbd49bdfe95bb517404ee9b41601767d1bace
Did You Know?
Celebrate Life · DIY · Health and Wellbeing · Men & Womens Health · Self-Care

Did You Know?

Looking for the Light8 Comments

Just a few tips I’ve learned that work for me, I hope one of them helps you.

You can buy 4×4 inch sheer bags with ties and make shoe refreshers and refresh the clothes in the drawers. You can a 1 pound bag of loose fragrant lavender and make your own. I bought a pound in a glass container with a pop off top which was only $2 more and I can use the canister later. Well worth the $2.

If you wash your clothes on delicate unless it’s a large load, your clothes will last longer.

If you use a detergent for delicates, it’s often easier on sensitive skin.

I often wear sweater pants and the waist is often not dry with the rest of the load. I bought these wool dryer balls which cut down on drying time, clothes have fewer wrinkles and soften your clothes. NOT! The waist of my sweater pants were still moist, I could not tell the difference in wrinkles and my clothes came out with a ton of lent. I will have to use a lent brush to wear them.

If you add too much ice to your glass or have big lumps in your ice maker, save them for water to use later. I save the water for my plants. I collect the water in a large bowl if needed or add it to my watering bucket. This morning, I made tea and had leftover water, which I saved as well.

To have nice, even-growing plants, you need to turn them in another direction every week to get the extra sun.

I hope one of these tips is helpful.

Can you share a tip with me?

Melinda

Question Of The Day
Celebrate Life · Health and Wellbeing · Medical · Men & Womens Health · Self-Care

Question Of The Day

Looking for the Light5 Comments

Our thumbs are important in many of the actions we take daily.

What are five things that are difficult to do without thumbs?

For me:

Opening the top on anything

Carrying something in my hands

Opening doorknobs

Buttonholes

Using scissors

Melinda

 

Meditative Painting to Heal Your Life Course
Art · Celebrate Life · Fun · Health and Wellbeing · Men & Womens Health · Mental Health · Self-Care

Meditative Painting to Heal Your Life Course

Looking for the Light1 Comment

With all the discord in the world today, maintaining a positive and hopeful outlook can be challenging. So, how do you rise above it, maintain your positivity, and hold space for a world with more peace, love, and abundance? You have a choice, and it will require that you go within yourself, to your inner artist, and create what you desire, then radiate that inspiring energy, taking action that is in harmony with your dreams and deepest intentions. Painting has the power to bring you into the present and become a transformative and healing experience. For many, this is also one of the easiest ways to meditate, because you are allowing the “doing” of painting to guide you into the meditative state, rather than sitting still and trying to stop the mind.

Tap into Your Creative Spirit and Transform Your Life

In this empowering, 8-week course by creativity coach and mentor Whitney Freya, you’ll be guided into a new kind of meditation practice, meditative painting, which will help you become present to the part of you that is tapped into the frequency of love, possibility, and infinite abundance. You will activate your inner creativity, and empower yourself to be the change you want to see in the world through the act of painting your own sacred mandala. Mandalas have guided generations of healers, philosophers, shamans, and visionaries to their own sacred wisdom. With interactive lessons and video tutorials filmed in majestic natural locations, you will be transported to a peaceful place to process your feelings and experiences. By the end of this course, you will have a clearer vision of the life you want and move forward with more serenity.

What is included in this course:

  • Eight transformative lessons with videos that will teach you a powerful form of meditation to express your inner artist.
  • Step-by-step instruction on how to paint sacred mandalas through a process that is fun and playful.
  • Guided meditations and practices that will connect you to Mother Earth’s wisdom and nourishing energy.
  • Mindfulness techniques for getting centered and ways for setting your intentions to manifest what you desire.
  • Insights on how to raise your vibration in order to be a part of the collective that will help heal our world.
  • Artistic practices to help you release judgment and boost your creative confidence.

Who should take this course:

  • Individuals who want to experience deeper healing and balance in their lives.
  • People seeking a spiritual practice that is imaginative and playful.
  • Meditators looking for a different way to meditate that will deepen their connection with their inner vision and dreams.
  • Those that might have insecurities about their creativity and want a non-judgmental, safe environment to tap into and release their creativity.
  • Artists that would like to expand their skills.
  • Everyone that wants to work with their intuition and spiritual, creative energy.

In this course, be prepared to have fun, tap into your imagination, and let your creativity run free!

$55.00 USD Value • Pay What You Want

$19.00, $35.00, $55.00

This is the total amount for all lessons.

Pay extra to give more to our instructors and to help create new courses. No matter how much you pay, you’ll get the same course as everybody else.

What a great opportunity to invest in your life and learn new skills.

Melinda

Reference:

https://www.dailyom.com/courses/meditative-painting-to-heal-your-life/?utm_source=bphope&utm_medium=referral&utm_campaign=ehnetwork-bphope&utm_content=bphope-newsletter-best-2024-11-19&aff=4101
Lung Cancer Awareness Month
Celebrate Life · Chronic Illness · Health and Wellbeing · Medical · Men & Womens Health · Self-Care

Lung Cancer Awareness Month

Looking for the Light12 Comments

Our lung health is critical to having a healthy life. I learned more about Lung Cancer while researching for this post, and I’m so glad I quit smoking 20+ years ago. 

—

Whether you are in perfect health, or you are living with a lung condition, there are many things you can do to protect your lungs and maintain your overall health and well-being.

Sometimes we take our lungs for granted. They keep us alive and well and for the most part, we don’t need to think about them. That’s why it is important to prioritize your lung health.

Your body has a natural defense system designed to protect the lungs, keeping dirt and germs at bay. But there are some important things you can do to reduce your risk of lung disease. Here are some ways to keep your lungs healthy.

Don’t Smoke

Cigarette smoking is the major cause of lung cancer and chronic obstructive pulmonary disease (COPD), which includes chronic bronchitis and emphysema. Cigarette smoke can narrow the air passages and make breathing more difficult. It causes chronic inflammation, or swelling in the lung, which can lead to chronic bronchitis. Over time cigarette smoke destroys lung tissue and may trigger changes that grow into cancer. 

If you smoke, it is never too late to benefit from quitting. We can help whenever you are ready.

I WANT TO QUIT 

Avoid Exposure to Air Pollutants That Can Damage Your Lungs

Indoor Air Quality

  • Indoor Air Quality (IAQ) refers to the air in the buildings and structures that we work, live, and play in as well as the immediate area around these buildings and structures.
  • IAQ is important for ALL of us since we spend up to 90% of our time indoors.
  • It can be surprising to learn that indoor air can be even more polluted than the air outdoors.
  • Secondhand smoke, chemicals in the home and workplace, mold and radon all can cause or worsen lung disease. 
  • You can take steps to improve your indoor air quality. 

Talk to your healthcare provider if you are worried that something in your home, school or work may be making you sick.

Outdoor Air Pollution

The air quality outside can vary from day to day and sometimes is unhealthy to breathe. Knowing how outdoor air pollution affects your health and useful strategies to minimize prolonged exposure can help keep you and your family well. Climate change and natural disasters can also directly impact lung health.

To protect your lungs from outdoor pollution consider the following:

  • Avoid exercising outdoors on bad air days
  • Avoid exercising near high traffic areas
  • Check Airnow.gov to find out the daily air conditions in your area
  • Don’t burn wood or trash

Get Regular Check-ups

Regular check-ups help prevent diseases, even when you are feeling well. This is especially true for lung disease, which sometimes goes undetected until it is serious. During a check-up, your healthcare provider will listen to your breathing and listen to your concerns.

It is best to catch a lung condition in its earliest stages. That is why it is important for you to know what some of the common signs and symptoms are for lung conditions. 

Exercise

Whether you are young or old, slender or large, able-bodied or living with a chronic illness or disability, being physically active can help keep your lungs healthy. Learn more about how exercise can strengthen your lungs.

Public Health and Your Lungs

Health begins where we live, learn, work and play, and it’s important to ensure that safeguards are in place to protect us and prevent disease. 

SEE HOW PUBLIC HEALTH ISSUES CAN AFFECT LUNG HEALTH.

The scariest part is that you can get Lung Cancer from our everyday environment. To many saying “mask” sends their eyes rolling but if you think about it, wearing a mask prevents the Flu and COVID-19, and it protects your lungs. I look at China and see most people wearing masks, my guess is that COVID-19 scared them into the habit.

Melinda

Reference:

https://www.lung.org

Diabetes Awareness Month
Celebrate Life · Chronic Illness · Health and Wellbeing · Medical · Men & Womens Health · Self-Care

Diabetes Awareness Month

Looking for the Light2 Comments

The number of people with Diabetes is staggering and can cut your life short if not managed. Below are estimates for the United States and estimates based on ethnic background.

Estimated prevalence of diabetes in the United States

  • Total: 38.4 million people of all ages had diabetes (11.6% of the population) in 2021. 38.1 million were adults ages 18 years or older.
  • Diagnosed: 29.7 million people of all ages had been diagnosed with diabetes (8.9% of the population).
    • 29.4 million were adults ages 18 years or older.
    • 352,000 were children and adolescents younger than age 20, including 304,000 with type 1 diabetes.
    • Age-adjusted data from 2019 to 2021 showed that, for both men and women ages 18 years or older, the prevalence of diagnosed diabetes was highest among American Indian and Alaska Native adults (13.6%), followed by non-Hispanic Black adults (12.1%), adults of Hispanic origin (11.7%), non-Hispanic Asian adults (9.1%), and non-Hispanic White adults (6.9%).
  • Undiagnosed: 8.7 million adults ages 18 years or older had diabetes but were undiagnosed (22.8% of adults with diabetes were undiagnosed).

Read about the estimates of diabetes in the United States External link and the prevalence of both diagnosed and undiagnosed diabetes in the National Diabetes Statistics Report from the Centers for Disease Control and Prevention (CDC).

According to the American Diabetes Association’s Economic Costs of Diabetes in the U.S. External link, the total estimated cost of diagnosed diabetes in 2022 was $412.9 billion, including $306.6 billion in direct medical costs and $106.3 billion in reduced productivity.

Additional Reports on Diabetes

References

Last Reviewed January 2024
This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.
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Why is Diabetic Medications so expensive?

Pharmaceutical companies spend billions of dollars in research and development to create new drugs, and for them to recoup their investment the FDA gives them a timeframe where the drug can not be made into a generic. If companies didn’t have a chance to recoup on investment, manufacturers would stop doing research to make more targeted drugs through the research they do. Brand names are more expensive for this reason. They are not public health services and are not operated by our government. Our government gets involved when the drugs are presented to the FDA for approval.

If you don’t have medical insurance, the cost of medication can put a dent in your monthly cost of living. Before picking up your medication even if you have insurance go on the app GoodRX to see if they have a less expensive price, and the pharmacist will honor the GoodRX price. If GoodRX doesn’t have a lower price ask the pharmacist if they know of any coupon codes. The first thing I do when taking a brand drug is go to the medication’s website to see if they have a co-pay program. I’m taking several newer brand medications and paying almost nothing because of the company’s co-pay cards.

Melinda

Reference:

https://www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics

Things I’m Loving-Health And Household
Celebrate Life · Health and Wellbeing · Men & Womens Health · Self-Care

Things I’m Loving-Health And Household

Looking for the Light6 Comments

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 surprising friends or family. Most products are found on Amazon. I am not an Amazon Affiliate, I do not make a commission when you click on a link and the link does not cost you extra. The links take you right to the company’s Amazon site. 

Boiron

Arnicare Gel for Relief of Joint Pain, Muscle Pain, Muscle Soreness, and Swelling from Bruises or Injury – Non-greasy and Fragrance-Free – 4.2 oz
  • ARNICA FOR PAIN: This homeopathic medicine helps temporarily relieve muscle pain & stiffness due to minor injuries, overexertion & falls. Also great for pain, swelling, & discoloration from bruises.
  • TOPICAL PAIN RELIEF: Our non-greasy, water-based formula absorbs quickly & is unscented & paraben-free. This cooling gel is great for relief following an injury, intense workout, or general overexertion.

Boiron

ShiKai

Borage Therapy Hand Cream (2.5 oz) | Fragrance Free Moisturizer for Hands & Body | Fast Relief Lotion for Dry Skin | With Oatmeal & Shea
  • THE DRY SKIN SOLUTION: Borage Therapy moisturizes dry skin while tackling the underlying problem to keep skin hydrated longer. Provides moisture and soothing to parched skin.
  • FAST-ACTING HYDRATION: Ideal for hands, cuticles, and fingertips. Keeps skin healthy and supple long after the cream is applied, even after it’s washed away.

Visit the ShiKai Store

Scojo New York

Gels Original Blue Light Reading Glasses, Handmade Scratch Resistant Readers for Women and Men

SIMPLE YET SOPHISTICATED: Gels Originals are all about effortless style; all about understated elegance. With their rimless design and face-flattering oval lenses, these readers for men and women are compliments waiting to happen. And we’ve brought the frames to life in a myriad of unique colors. Love your readers classic & timeless? Colorful and full of character?

Visit the Scojo New York Store

Weleda

Plant Gel Toothpaste, 2.5 Ounce
  • Effective cleaning for sensitive teeth and gums.
  • Certified natural by NATRUE.
  • Free of sugar, artificial sweeteners, surfactants, synthetic preservatives, flavors, colorants, or raw materials derived from mineral oils.
  • Natural cleansing and protection for sensitive gums
  • Eases sensitivities and inflammation

Visit the Weleda Store

La Colombe Coffee

Vanilla Draft Latte, 11 fl oz Cans (Pack of 12), Coffeehouse Quality Cold Brew, Specialty Grade Coffee Beans, Ready-to-Drink

Treat yourself to our deliciously creamy Vanilla Draft Lattes. One-of-a-kind frothy texture meets real cold brew coffee with the flavor of a classic cafe latte. Made with high-quality ingredients, like farm fresh milk, beans roasted and brewed by us, and only a touch of sugar. Best enjoyed chilled!

Visit the La Colombe Store

I like these coffees so much that I subscribe to one case of mocha and one vanilla monthly. They are less sweet than some I’ve tried. 

Note about Amazon Subscribe & Save

If you buy products from Amazon regularly, you can save a % of the cost by subscribing. I subscribe to many items, and when the ship dates line up and you have five items coming, you can reach maximum savings of up to 15%. You can change how often the item is delivered and stop the subscription at any time. I love saving money and if I’m going to buy it anyway, it’s all the sweeter. 

Melinda

Fibromylagia Thoughts #13
Chronic Illness · Health and Wellbeing · Medical · Men & Womens Health · Self-Care

Fibromylagia Thoughts #13

Looking for the Light14 Comments

I was diagnosed with Fibromyalgia in 2015 and during the years that have followed, I’ve experienced many types of symptoms and flares. In the past six months I’ve had many waves of flares to differing degrees, and also have experienced symptoms I had forgotten were fibromyalgia-related. I had to go back and read the basics and all the types of symptoms a flare can bring about.

Here are a few symptoms that were new to me

Reactive skin, burning all over my body that felt like acid with the simple move of my shirt or wiping my hands dry.

The arthritis pain in my hands has reached a new level of pain.

Parts of my body hurt more than before.

Overview of Fibromyalgia

Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain and spinal cord process painful and nonpainful signals.

Symptoms often begin after an event, such as physical trauma, surgery, infection or significant psychological stress. In other cases, symptoms gradually accumulate over time with no single triggering event.

While there is no cure for fibromyalgia, a variety of medications can help control symptoms. Exercise, relaxation, and stress-reduction measures also may help.

This is a short overview of whoever. There’s a wealth of knowledge available to read. Remember to check out the Fibromyalgia organizations. Look for respected sources because I ‘ve ran across several sites that are only selling supplements or pushed memberships. You want solid resources.

Some exercises may help, look for them and see how they fit in your life.

Melinda

References:

https://www.mayoclinic.org/diseases-conditions/fibromyalgia/symptoms-causes/syc-20354780

Question Of The Day
Celebrate Life · Fun · Health and Wellbeing · Men & Womens Health · Self-Care

Question Of The Day

Looking for the Light6 Comments

I’m inquisitive, and sometimes questions just pop up that I find curious, so I started the Question of the Day series.

Do you brush your teeth in the same order every day?

For the most part, I do but I catch myself going in a different order some days.

Melinda

Meditation For Inner Peace — The Beginner’s Guide By Guest Blogger
Celebrate Life · Health and Wellbeing · Men & Womens Health · Mental Health · Self-Care

Meditation For Inner Peace — The Beginner’s Guide By Guest Blogger

Looking for the Light2 Comments

In the 21st century, Everyone is so caught up in their lives that they don’t even have time to enjoy themselves and have peace of mind. Among different options, meditation provides a much-needed relief from the fast-paced lifestyle. It sounds hard but it’s simple and rewarding to start meditating. What is Meditation? Normally, we think … Continue reading

https://glowinsideout2.wordpress.com/2024/11/15/meditation-for-inner-peace-the-beginners-guide/

Sujata is a new blogger on WordPress but she impressed me and you may want to follow her as well. 

Melinda
 
Validation as a Healing Tool for Your Trauma
Celebrate Life · Health and Wellbeing · Men & Womens Health · Mental Health · Self-Care · Survivor · Trauma

Validation as a Healing Tool for Your Trauma

Looking for the Light10 Comments

by Maya Capasso

Medically Reviewed by: Matthew Boland, PhD

Trauma looks different for everyone, and sometimes we don’t even recognize our own. But learning to do so is important — and one of the first steps toward healing.

Last week a friend of mine reached out to me because they’re struggling. They recently broke up with their partner of 4 years and shared with me that they’re angry at themselves for still feeling depressed weeks after the initial breakup.

The thing is, my friend deserves to be kinder to themselves. For them, their breakup was extremely distressing and left them feeling overwhelmed as they worked to rebuild their life. Some might even consider this type of event “little t” trauma.

If you’ve experienced a stressful event in your life that affects you after the fact and you don’t know why, you might benefit from seeking treatment. It’s important to know that your response to any stressor is valid and deserves attention.

“Big T” vs. “little t” trauma

In the broader sense, trauma can be defined as an emotional response to any event perceived as dangerous by the person who went through it.

Some people use the terms “big T” and “little t” trauma to distinguish between different kinds of stressful experiences and responses. While researchers and most mental health professionals don’t currently use these terms, they helped me better understand that various forms of stressors can have an impact on your mental health.

“Big T” trauma

“Big T” trauma typically refers to events that are universally understood as dangerous or life threatening.

This form of trauma is what often comes to mind when we think of traumatic events, such as serious injuries, sexual violence, or natural disasters. Events like these are specifically referred to in the diagnostic criteria for post-traumatic stress disorder (PTSD).

“Little t” trauma

“Little t” trauma refers to events that may not involve potential death or serious injury but can be stressful enough to negatively affect your mental health.

“Little t” traumas can include — but are by no means limited to — sexual harassment, financial hardship, or breakups.

Pros and cons 

For some trauma survivors and psychologists, the terms “big T” and “little t” trauma do more harm than good.

Licensed marriage and family therapist Robyn E. Brickel believes that the terms “big T” and “little t” trauma can minimize and invalidate people’s traumatic experiences. “It’s unhelpful in mental health practice to conceptualize some traumatic events as less or more significant than others,” Brickel writes.

She explains that by doing so, trauma survivors may feel more stigma around their response to an event if it’s considered only “little t” trauma.

Researchers avoid this terminology for a different reason. Within the field of science, trauma specifically refers to life threatening events because of the unique ways in which this degree of danger can affect our brains — such as developing PTSD — and the unique ways in which these symptoms or conditions should be treated.

Referring to extremely stressful but non-life-threatening events as “little t” trauma runs the risk of indicating that such events have the same type of impact on our brains and should be treated in the same way as “big T” trauma. For example, while both “big T” and “little t” trauma can lead to serious mental health conditions, like depression or anxiety, only events that fall under “big T” trauma can cause PTSD and might require specialized treatment.

Despite these important differences, understanding the concept of “little t” trauma was a huge step for me in my recovery.

The concept made me feel validated because it demonstrated that all forms of stressors can have a strong impact on your well-being and should be taken seriously. 

If I had never learned about “little t” trauma, I would still believe that I shouldn’t be suffering because other people have it worse than I do. Learning about “little t” trauma helped me stop minimizing my pain and seek treatment.

Trauma validation as a pathway for healing

Acknowledging my trauma and facing it head-on was essential to my recovery journey. I used to have the mindset of: “why does it matter if we acknowledge our trauma? Isn’t it easier to continue minimizing it and pretending it doesn’t exist?”

Today I say, “No, not at all!” For me, avoidance and minimization were actually a big part of my own experience and what led me to be diagnosed with PTSD. 

According to the National Center for PTSD, “If you go out of your way to avoid thoughts, feelings, and reminders related to a traumatic event, your symptoms may get worse. Using avoidance as your main way of coping with traumatic memories can make PTSD symptoms worse and make it harder to move on with your life.”

If you realize that you engage in avoidant behaviors when it comes to tough memories from your past, you can change that. The first step toward healing for me was validating my trauma and acknowledging that it impacted my life.

Here are some tips that helped me get there:

1. Self-validation

A great place to start is with yourself. If you don’t yet feel comfortable reaching out to loved ones or a professional for help, that’s OK. You can take some actions to feel validated all by yourself.

  • Grab your journal: Write down your thoughts, feelings, and symptoms to begin processing.
  • Get creative: If you don’t feel comfortable writing about your own life, try writing a poem, fictional short story, song, or making visual art about your struggles instead.
  • Learn more: Take time to self-educate. There are so many stigmas and stereotypes about mental health floating around in our society, but also thousands of resources to help teach you the facts. 

2. Community validation and support

Connecting with others and being vulnerable in safe spaces can be incredibly healing.

  • Turn to a loved one: Talk to a trusted friend or family member about your feelings and experiences.
  • Use the community: Try to be vulnerable in safe community spaces like mental health support groups, creative writing workshops, art classes, etc. 

3. Trauma specialty care

Reaching out to a therapist who specializes in trauma is essential. Many therapeutic practices can help you process your trauma or stressful event in a safe environment.

The takeaway

If you’re like my friend from the beginning of this article, you might be struggling with your mental health but avoiding the pain by telling yourself that others have it worse than you.

For me, the real healing began when I stopped minimizing and started validating my painful experiences. In facing the impact of these events, I was able to move forward and start my journey to recovery.

Sharing her journey can help many people and I’m proud of her for writing. 

Melinda

Reference:

https://www.bezzydepression.com/discover/dep-lets-talk-about-it/health-validation-as-a-healing-tool-for-your-trauma/?slot_pos=bezzycrosspromo&utm_term=bezzycrosspromo&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=fibro&utm_content=2024-11-12&apid=36735751&rvid=7f053d6ecf820dccd09e4914833cbd49bdfe95bb517404ee9b41601767d1bace
The 12 Best Mental Health Books
Celebrate Life · Health and Wellbeing · Men & Womens Health · Mental Health · Moving Forward · Self-Care · Survivor

The 12 Best Mental Health Books

Looking for the Light11 Comments

Medically reviewed by Bethany Juby, PsyD — Written by Jillian Goltzman — Updated on September 27, 2022.

A quick look at the 12 best mental health books:

Books are more than just a comfort. They can be a portal to different worlds, a bridge to a new past or future, an outpost for philosophies, and a support system for times of need. 

In a literal sense, research shows that reading has the power to change your brain and create different patterns within it. On a practical level, reading allows you to learn new information and skills you might’ve not known before. 

While dealing with a mental illness can feel isolating, 20 percent of the U.S. population experiences mental illness each year. Therapy and mindfulness are powerful steps in seeking help. For those looking to learn new skills outside of therapy, libraries and bookstores are teaming with options written by experts and licensed professionals. 

Mental health books can be a useful way to process your experiences, learn about psychology, and often find techniques and tools to help you in your daily life. They can aid your mental health toolkit by providing different techniques, scientific research, and stories of others who have faced the same hurdles. 

Melinda

Reference:

https://www.healthline.com/health/mental-health/mental-health-books?utm_term=roundup&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=fibro&utm_content=2024-11-12&apid=36735751&rvid=7f053d6ecf820dccd09e4914833cbd49bdfe95bb517404ee9b41601767d1bace
Just Pondering
Celebrate Life · Health and Wellbeing · Men & Womens Health · Mental Health · Self-Care

Just Pondering

Looking for the Light16 Comments

Are you wasting precious time doing things you don’t want to do?

Photo by jasmin chew on Pexels.com

Let them go and take a self-care break. 

Melinda