Wednesday, August 16, 2017
1-CAN YOU PLEASE REPEAT THAT? Ask your doctor to go over carefully any information you are unclear about. It is especially important that you understand the dosage of any new medications and possible side effects. 2-DO YOU HAVE PRINTED MATERIALS AVAILABLE? After you hear a diagnosis, it is not uncommon to shut down mentally. Extremely helpful are handouts about your condition. Ask for a list of online resources if your doctor does not have printed materials. 3-CAN I HAVE TWO MINUTES ALONE WITH YOU? If other people are in the room, you may be less likely to talk about tough topics. Don't hesitate to ask for privacy. Your doctor may be more comfortable, also. He may then ask more probing questions. 4-WHAT IF I CAN'T DO WHAT YOU'RE SUGGESTING? Tell your doctor if you can not do what was suggested, so he or she can make an alternative course of action. For example, your doctor instructed you to exercise five days each week and you know you can't. 5-DO YOU HAVE A PATIENT PORTAL FOR QUESTIONS? Find out if there is an online portal through which you can send questions securely if you are embarrassed to address certain concerns in person. This will allow you to ask and review the answers at home.
You focus on a single point like your breath or an aroma. Then you let it slip away so you can be present-feel the air on your skin, listen to the noises around you. And then when your mind starts to wander, you bring it back to that single point and begin again. Suze Yalof Schwartz, founder of Unplug Meditation in Los Angeles
(1) PERSONALIZATION: THE BELIEF THAT WE ARE AT FAULT FOR OUR LOSSES. The psychologist Martin Seligman identified this as a grief processing trap. With personalization, you blame yourself. You have to let that go. (2) PERVASIVENESS: THE BELIEF THAT AN EVENT WILL AFFECT ALL AREAS OF OUR LIVES. There is a lot that's gone wrong, but there are things that are still positive. Give yourself permission to notice and appreciate what is good. (3) PERMANENCE: THAT'S THE BELIEF THAT THE AFTERSHOCKS OF THE EVENT WILL LAST FOREVER. You really have to believe that this feeling will not last forever. Because grief is so overwhelming, even when people who have been through trauma and grief and loss tell you it will subside, you probably will not believe them. This is from Sheryl Sandberg's book Option B. Other healing advice from Sandberg is: MOVING BEYOND FEAR. Sanberg says she was much more nervous about things going wrong because of her recent loss. She feels that fear is really rooted in isolation. DON'T ISOLATE YOURSELF AFTER A TRAUMA. Sandberg's advice is to find ways to break the isolation. It was hard to tell people that she wanted to talk. She felt she was imposing sadness on them. Silence is one the most common things about grief, loss, and adversity. Isolation piles on top of the adversity or trauma because no one is talking about the experience. RESILIENCE IS A MUSCLE THAT EVERYONE CAN BUILD. After her loss, Sandberg feels she now has deeper relationships and more meaning in her life. This is growth. Psychologists say that happiness is found in the small things that we do. Small moments of joy that we hang on to start to add up in our minds. More advice from the book: MAKE NEW FRIENDS. It helps to build friendships and find ways to talk about your loss. SELF-COMPASSION. Treat yourself with the kindness you would a friend. JOURNALING. Writing for just a few minutes can help process emotions. NO GUILT. Death brings in all kinds of guilt. Remember guilt is a theft of joy. Death robs you of sense of security and sense of justice and happiness. You should take back whatever you can. The capacity of the human spirit to persevere needs to be acknowledged.
Tuesday, August 15, 2017
The limbic brain may be the most important brain component we have. This part of the brain runs our emotions. One reason mammals dominate the earth and reptiles don't is because of complex emotions from the limbic brain. The reptilian brain(the purely physical brain runs on negative reinforcement. It has control centers for fear and aggression. In mammals, the limbic brain(the emotional brain) invented love, joy and play. The emotional brain lets us love our young and work in groups. The thinking brain is the third part of the brain. It speaks the language of words and thoughts. The three parts of the brain,(emotional, physical and thinking) are intricately wired together. Most of the time, careful research showed, that our emotions are in the lead. This concludes that emotion is stronger than thought. From start to finish, we are social and emotional creatures.
Monday, August 14, 2017
Place this checklist in a visible place and use as morning affirmation. TODAY I WILL: BE PRESENT PRACTICE GRATITUDE LISTEN TO MY BODY AND SURROUNDINGS NURTURE MYSELF WITH ENOUGH FOOD, WATER AND REST SHOW COMPASSION TO MYSELF AND OTHERS MOVE FORWARD WITH INTENTION BREATHE THROUGH DISCOMFORT AND CHANGE SET A POSITIVE EXAMPLE Do a nightly recap of these. A checklist can be a valuable tool in the evening as you think about the day's events. Instead of focusing on what you didn't do that day, find satisfaction in what you did do.
Yoga is not the only fitness routine when it comes to the mind-body-soul connection. Try: TAI CHI Find your flow through slow-motion movements that promote calm, strength and flexibility. WALKING MEDITATION Walk continuously at a normal pace in an open area. Such as, a park, field or a circular path. Tune out your surroundings. Concentrate on your breath and the sensations in your body. CARDIO DRUMMING With this you will break out a sweat. It encourages coordination, creative expression and focus by using drumsticks and a fitness ball.
Try these tips to calm routine chaos and focus on what matters. ZEN FOOD: To get out of the door quicker fuel your body by eating the same healthy breakfast everyday. For example, oatmeal and fruit, a protein shake or whole-grain toast with nut butter. ZEN DECOR: Decorate your place with plants. Plants detoxify the air and lifts spirits. Caring for them is a relaxing way to nurture yourself too. ZEN FASHION: To make the day easier, edit your wardrobe down to a few well-made classics in neutral colors. For women, add an accessory for a finishing touch.