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The Surprising Link Between Sleep and Dehydration

Posted on November 13, 2020 - 3:56 pm by
The Surprising Link Between Sleep and Dehydration

 

You probably know that you need adequate sleep and hydration to stay healthy. However, you may not realize how closely the two are connected.

Adults who sleep 6 hours or less each night are up to 59% more likely to be dehydrated, compared to those who get a full 8 hours of sleep. That’s according to a recent study by Pennsylvania State University.

Researchers believe one underlying cause is vasopressin. This hormone maintains your water balance and rises during the later stages of sleep. If you miss those hours, your kidneys won’t retain enough fluid.

This is just one example of how fluid intake and sleep affect each other. Find out more about daily habits that can help protect your mental and physical wellbeing.

Sleep Habits:

  1. Schedule sleep. Going to bed and waking up at the same time each day is one of the most effective ways to increase the quality and quantity of your sleep. You’ll lower your risk for insomnia and dehydration by strengthening your body’s natural rhythms.
  2. Practice nasal breathing. The average adult loses about 1 liter of fluid each night. You can dramatically lower that amount by breathing through your nose instead of your mouth. Lying on your back with your head slightly elevated will help.
  3. Cool off. A hot bedroom also contributes to moisture loss, so turn your thermostat down. As a bonus, you’ll save on energy and probably fall asleep faster.

Hydration Habits:

  1. Spread out your intake. Aim to drink about an ounce of water for each pound of body weight. It’s easier if you sip throughout the day. Foods like celery, strawberries, and tomatoes count too.
  2. Drink water first. Start the day with a big glass of water. It will help to make up for some of the fluid you lost overnight.
  3. Postpone coffee. That glass of water will probably wake you up just as well as your usual cup of coffee, so you can save your latte for later. Excessive caffeine may interfere with your sleep, especially if you continue consuming it after about 2 pm.
  4. Rehydrate after workouts. Water is usually sufficient for replacing the fluids you lose at the gym. Sports drinks may be appropriate for very long and intense exercise but check the labels to see how much sugar and calories they contain.
  5. Limit alcohol. It’s the one beverage that actually dehydrates you. Drink responsibly and avoid any cocktails close to bedtime.
  6. Avoid sugar. Dehydration tends to make you crave sweets, but sugary beverages are more difficult for your body to absorb. Stick to plain or naturally flavored water, especially if you’re watching your weight.
  7. Use less salt. A diet high in sodium will increase your risk for dehydration. Processed foods and bread are two major sources, so eat them in moderation.

More Tips:

  1. Treat nocturia. If you make 3 or more trips to the bathroom each night, you may have a condition called nocturia or nighttime urination. Trying to control it by drinking less water can backfire because your urine becomes more concentrated. Seek medical care instead.
  2. Fight cramps. Stiff muscles are another physical symptom of dehydration that may keep you up at night. In addition to water, try daily stretching and massage.
  3. See your doctor. Your family physician can answer your personal questions about hydration, sleep, and other health issues. That may include the implications of any chronic conditions or medications that are concerns for you.

Increase your energy levels and enjoy greater health. Understanding the relationship between hydration and sleep can help you make daily choices that will enhance the quality of your life.

9 Healthy Steps to Help Cope With Anxiety

Posted on November 9, 2020 - 12:36 pm by
9 Healthy Steps to Help Cope With Anxiety

 

If you struggle with anxiety on a daily basis, you may find yourself using unhealthy methods, such as drug or alcohol abuse, to cope with it.

For obvious reasons, this is not the best approach, but what is?

Consider these strategies:

1. Deep breathing exercises. Many of us use our chests to breathe rather than the diaphragm, which is a large muscle found in your abdomen. When you breathe in, your stomach should expand and then contract when you breathe out.

  • Breathing with only your chest will cause you to have short and shallow breaths that can cause increased stress and anxiety.

2. Progressive muscle relaxation. This technique involves tensing your muscles and then relaxing them one at a time. When you do this you’re teaching your muscles that when you’re stressed, which often causes muscle tension, that you need to relax.

3. Mindfulness. This is a common technique to reduce anxiety. With mindfulness, you put your full attention on what you’re doing in that moment. You notice the sights, sounds, and smells around you. When your full focus is on the present moment, there isn’t room for feelings of anxiety.

4. Self-monitoring. What triggers your anxiety? It may be that certain people, events, or situations cause you to feel anxious. Once you figure out your triggers, you may be able to do something to prevent the oncoming anxiety.

5.Get support from others. It has been found time and time again that support from friends and family is incredibly important when dealing with anxiety. Having someone you trust that you can talk to can be helpful.

  • There are also therapists and various groups available full of like-minded people dealing with similar issues who may be able to help too.

6. Self-soothing strategies. While support from others is beneficial, sometimes you may find yourself alone. One self-soothing technique involves being positive and telling yourself that everything will be okay and that you can handle the situation.

7. Write down your thoughts and feelings. Rather than keeping how you feel inside to fester, it would be better for you to get these thoughts out of your mind and onto paper.

8. Distraction techniques. Sometimes focusing on your emotions can make them even stronger and leave you feeling more out of control of the situation. By using distraction, you’re taking your mind off your emotions, making them easier to manage.

  • You can do activities you love to distract yourself. A walk is commonly used as a distraction. So are puzzles. Anything you love.

9. Work towards a goal. Achieving a goal can be motivating and can help reduce both depression and anxiety.

  • Try using a technique called behavioral activation. Each time that you feel anxious, engage your mind in a positive and rewarding activity, such as working toward a goal.

These strategies can each help you to cope with anxiety. Some may work better for you than others. Some may work better in different situations. And some may not work for you. The key is to practice them and then try them out in anxious situations to see which ones work best for you.

I Commit to Personal Growth – Affirmations

Posted on November 6, 2020 - 1:36 pm by
I Commit to Personal Growth – Affirmations

I know it is important for me to be vigilant about improving my game. I stay consistent and persistent in achieving my goals. I stay on target.

I find ways to take my determination to new heights. I find positive people to keep me motivated. I relinquish outdated forms of motivation to get ahead of the game.

I recognize that in this New Game of Life, I need to be “all in”. I stay present with the trends and get out ahead of them. I take the reins of leadership in my hot little hands.

Just as in video games, where the players keep going up to higher levels, I keep my eye on the prize. My goals are within reach. I am positively motivated from within.

I read about the latest and greatest leaders in my field. I study what makes them tick. I try some of the same success strategies to see if they can work for me, too.

I use my time wisely. I make the most of every moment. I follow people who uplift me. I then, in turn, lift others.

In order to be a top performer in my field, I ensure that my body is in tip top shape. I eat foods that nourish my body and mind. My mind is sharp as a tack. I am on top of my game.

As I keep raising the bar for myself, I become a peak performer.

I rise to every occasion. I surprise myself with my incredible stamina. I am determined. I am strong-willed. I have everything it takes to do better than my previous best.

Today, I am proof that personal growth is a life-long legacy.

Self-Reflection Questions:

 

  1. What is one step I can take today to personally grow?
  2. What books can I read to help me grow?
  3. How can my legacy inspire others?

7 Ways to Reduce Stress in Your Home Today

Posted on November 4, 2020 - 11:37 am by
7 Ways to Reduce Stress in Your Home Today

 

The baby’s crying while you hurriedly put the fast food on the table, the dog is throwing up on the floor, the hubby’s got the TV on full-blast, and your teenager just angrily slammed the door on his way out.

Unfortunately, it’s a typical scene for many of us. However, the good news is that it doesn’t have to be this way. There are, in fact, things you can do to ease this stress and create a more harmonious environment so that you and your family can look forward to coming home!

Although some degree of stress is inherent as you deal with the varying phases of your family members, if you strive to uphold a core set of values and go with the flow, you can maintain a happy and healthy home.

Here are some specific ways you can reduce the stress at home:

  1. Get organized. Life can quickly become chaotic when you don’t maintain organization. An organized home runs smoothly, while an unorganized home leads to stress and lost time.
  • A good tip is to start small with your organization efforts. Start with one room or even a portion of a room. The idea is to think of it as a series of small projects instead of one overwhelmingly huge one.
  1. Your family will certainly benefit from actively working on communication skills. When you fail to communicate effectively, you may not get what you want and can even cause upsetting misunderstandings. Working on communication will allow all family members to feel loved and appreciated and help the household run efficiently.
  2. Eat dinner together. Everyone in your family likely has a busy life of their own. It’s easy to suddenly realize that you have no idea what’s going on with your spouse or child. When you make it a point to eat dinner together every night, you make time to connect with your family. You’ll learn how to work as one even with busy lifestyles.

  3. Have fun together. It’s important to schedule time to have fun together as a family, even if these times can’t be as often as you’d like. Schedule family nights in advance and allow each family member a chance to pick that evening’s activity.
  4. Show unconditional love. Be sure to practice the art of unconditional love with your family. This leads to secure attachments and will ultimately keep everyone in your family happy and stress-free.
  • Children and parents alike need to know that, when they make mistakes, they have a loving family that will back them up and forgive them.
  1. Give support. Go out of your way for your family members. It might not be an ideal Friday night to go to your daughter’s art show, but just think of how they’ll feel when they see that they have your love and support. Actively express your support by really being there for your family – no matter what. Just thinking about how much you love them is not enough!
  2. Family rules. Having a set of family rules will help with organization and allow everyone to know what’s expected of them.
  • Schedule a family meeting to establish the house rules. Make sure everyone has a chance to participate and share his or her concerns. You’ll likely find a compromise that allows everyone to be happy.

A happy and stress free home is one built on love. Don’t be too hard on yourself and others, and you’ll have the basis for creating an excellent home life.

I Am the Hero of My Own Journey – Affirmations

Posted on October 22, 2020 - 10:37 am by
I Am the Hero of My Own Journey - Affirmations

Use these affirmations to become the hero of your journey.

I am the hero of my own journey.

I am grateful for the knowledge of the Hero’s Journey. I am truly blessed to have education around this model. Now that I am armed with this information, I can go on a conscious life quest.

I realize that I have been on my journey my whole life. Now I can look back and see the blessings of all lessons along the way.

I forgive myself for mistakes in the past. I realize they were only “missteps.”

Even though I have gotten stuck in the mire in those swamps of the past, I am proof now that I can survive anything. I am tough.

I have ventured into the dark night of the Soul and lived to see the light.

I have gone into scary caves and found the treasure trove of digging deep into my spirit and finding strength I didn’t know I had.

Having gone through tough times, I have come out triumphant.

Now that I am a Conscious Hero of my life, I can choose my path from a place of wisdom.

I check in with my heart first, as it is the compass of my Soul. I set my sight on my North Star and with the determination of a racehorse, I move swiftly toward my goal. I am immune to distractions.

Today, I gain wisdom and strength along my journey and share the boon with my fellow travelers.

Self-Reflection Questions:

  1. What can I do today to be conscious of my hero’s quest?
  2. How can I turn the travails of my life into treasures?
  3. Who do I want as my trusted companions on my journey?

How Self-Reflection Can Make You Happier and More Successful

Posted on October 21, 2020 - 12:58 pm by
Self-Reflection Can Make You Happier

 

Self-reflection seems to be a dying art. People either feel they don’t have the time or that it’s a waste of time. Others are afraid to take a good, long, hard look at themselves. This is a mistake, because there is so much to be gained by examining yourself and your past.

Self-reflection provides many advantages that can make life easier:

1. You learn about yourself. Most people are shockingly low in self-awareness. Some people are too busy, or at least they think they are. Others would prefer to distract themselves rather than spend one second in self-reflection.

  • However, there’s much to be learned by taking a few minutes each day and reviewing your day, the choices you made, the positives and the negatives.
  • When you know yourself, you can make better plans that utilize your strengths and avoid your weaknesses.
  • Recognizing your weaknesses and dealing with them is powerful. You can stop shooting yourself in the foot over and over.

2. You learn from your past. If you look at the biggest mistakes you’ve made over your life, you’ll find they’re surprisingly similar. You may have either spent money you couldn’t afford, got involved with someone you shouldn’t, or made poor decisions to get away from stressful situations.

  • If you’ve never taken the time to review these mistakes, you’ve repeated them.
  • Reviewing the past can also help you to identify what works, and then you can advantageously repeat those actions.

3. Take intelligent, thoughtful action. Many people are very action-oriented and avoid “wasting” time on thinking too much. Rather than just jumping in with both feet, it can be incredibly helpful to spend some time thinking and strategizing.

  • Reflect on what you actually want to accomplish for yourself. Ask yourself a few questions and use the answers wisely.

Graham Gibbs is an academic that studies self-reflection. He developed a six-step process to aid in self-reflection. This process can be used as a guide to help you get the swing of things.

Use Mr. Gibbs’ process to examine your past and present:

  1. What happened? This is simple enough. Describe the event to yourself. “I dropped out of college.”
  2. What was I thinking and feeling? What were you thinking at the time? What did you think afterwards? “I was stressed and failing. I felt a sense of relief when I first dropped out, but then I felt a sense of dread and felt lost.”
  3. What was good or bad about the experience? “I gained free time and my stress was relieved. But, now I don’t have a plan for my future and my job prospects are much more limited.”
  4. How does this affect the various parts of my life? What does it say about me? “My personal and career development is stifled. My significant other is upset with me and threatening to leave. My parents kicked me out of the house and told me to find a job. This suggests that I am impulsive and handle stress poorly.”
  5. What else could I have done? “ Talked to a friend. Spoken to my professors. Sought professional help. Learned meditation or yoga. Lightened my course load.”
  6. If this happened again, how would I handle it? “I would consider the long-term implications instead of just the short. I would get the help I need. I wouldn’t consider quitting to be a viable option.”

Self-reflection is a useful tool that’s free to learn and apply. Imagine being able to leverage your strengths, minimize your weaknesses, and avoid repeating your mistakes.

You can make good use of those painful events from your past. Spend a few minutes each day and apply a little self-reflection. You’ll be happy with the results.

I Can Overcome Depression – Affirmations

Posted on October 19, 2020 - 11:26 am by
I Can Overcome Depression - Affirmations

Use these affirmations and start beating your depression today.

  1. I am defined by the actions I take in response to depression and not by the depression itself. I am defined by my personality, my actions, and my beliefs. I define myself!
  2. I am stronger than these feelings of depression. I know that deep within myself, I have the ability to stop these feelings. In fact, I am so in control of my emotions that I can turn a negative into a positive using only the power of my mind.
  3. I find that thinking factually rather than emotionally is the most effective method of ridding my heart of these feelings of depression. Generally, I can shift my mood from depressed to contentment within just a matter of minutes.
  4. For example, when I begin to feel lonely, I remind myself that loving people surround me. And, when I feel an overwhelming impending sense of doom, I remind myself that both my loved ones and I are safe. I feel grateful for my blessings and find that this thankful feeling is my best weapon against depression!
  5. Overall, I am a happy person. I live an exciting lifestyle, surrounded by loving people, and I am a successful professional.
  6. I understand that every now and then, everyone encounters a small bout of sadness. And generally, the negative emotions are brought about by a sense of insecurity or an underlying worry.
  7. Today, I overcome my depression by accepting my emotions and then focusing my thoughts on something positive. I am a powerful, independent and stable individual. A small bout of sorrow is simply a small inhibition that I can overcome if I apply myself.

Self-Reflection Questions:

  1. Is there a specific person, place or thing that serves as a trigger?
  2. Have I contacted my doctor about treatment?
  3. Do I express my feelings, or keep them to myself?

11 Powerful Ways to Overcome Fear and Anxiety

Posted on October 18, 2020 - 12:00 am by
11 Powerful Ways to Overcome Fear and Anxiety

 

One of the curses of being able to think and reason is the ability to feel fear and anxiety, even when neither are warranted. Fear and anxiety can serve as helpful cues that there may be a situation that deserves caution, but after this is accomplished, they actually cause more harm than good.

You create your own fear and anxiety. You can also create your own peace and serenity.

Choose to minimize the effects of fear and anxiety in your life:

  1. Breathing is the fastest way to derail fear and anxiety. When faced with fearful thoughts or situations, we begin breathing quickly and shallowly. This begins a cascade of physiological events that result in feelings of fear and anxiety. It’s possible to circumvent this process by breathing deeply and slowly. *Try breathing quickly and shallowly for 60 seconds and see how you feel. Now try breathing slower and deeper. Notice the differences.
  2. Act normally. Continue behaving as you would if there were nothing to fear. You can communicate to the fearful part of yourself that everything is okay. If you can act as if everything is fine, your brain will begin to believe it.
  3. Spend time with supportive friends and family. A night on the town can work wonders to relieve stress and anxiety. A long, meaningful talk over a cup of coffee can be very beneficial.
  4. Have positive expectations. Fear and anxiety are the result of expecting the worst. When you expect the best, you can’t feel afraid. You’ll feel excited instead.
  5. Start small. Afraid of spiders? Look at photos of small, harmless spiders until you feel calm and relaxed.
  6. Let it go. It’s common for fear and anxiety in one part of your life to bleed over into other parts of your life. A rough morning meeting with the boss could ruin the rest of your day if you let it. Once the event is over, decide to let it go and move on.
  7. Sweat. The chemicals that your body releases during times of fear and anxiety can last quite a while. One easy way to get rid of them is to exercise. Work up a sweat and watch your fear and anxiety melt away. This is also a much healthier way to deal with unpleasant feelings than drugs, alcohol, or overeating.
  8. Reward yourself. After dealing successfully with a challenging situation, celebrate. This will help teach your brain that these stressful situations have a positive outcome. Buy yourself something small or do something enjoyable. Anything that puts you in a good mood is a good choice.
  9. Take action. If you’re worried, do something to resolve the source of your worry. By taking action, you’re taking responsibility. You also become more focused on your plan, which takes your mind away from your worries. The more you do to resolve the situation, the less fear and anxiety you’ll feel.
  10. Distract yourself. Sometimes there’s nothing you can do about the situation. In those cases, distractions can provide relief. Ensure that your distractions are positive, such as reading something beneficial or getting some exercise. At the very least, avoid distractions that are unhealthy or lead to additional challenges.
  11. Use positive affirmations. Keep your mind focused on positive thoughts by saying positive things to yourself. How you talk to yourself affects your mood and experience.

Fear and anxiety can be crippling if allowed to go too far. There are many techniques for minimizing these negative emotions. Those that feel fear and anxiety on a regular basis are experts at generating these feelings.

Become an expert at generating feelings of peace and comfort, instead. It just takes practice.

Top 15 Ways of Being Kind to Yourself

Posted on October 16, 2020 - 12:43 pm by
5 Ways To Master Your Mind

How do you react when you’re faced with circumstances beyond your control or you fall short of your own expectations?

You might be tempted to become harsh with yourself. You try to whip yourself into shape, thinking that will help you to overcome the obstacles in your way.

In reality, treating yourself with kindness and compassion is more likely to build your resilience and clarify your thinking.

Make a list of things you can do to show yourself a little love today, starting with these ideas.

Kind Habits That Protect Your Physical Wellbeing:

  1. Stay active. Exercise lowers your risk for heart conditions, diabetes, stroke, and many other serious health issues. Design a program you can do at home to train for cardio fitness, strength, flexibility, and balance.
  2. Eat whole foods. Fill up on vegetables, fruits, whole grains, lean proteins, and healthy fats. Minimize your consumption of ultra-processed foods.
  3. Drink water. In addition to its other health benefits, water helps keep your eyes, mouth, and nose moist so you may be less tempted to scratch your face. Quench your thirst with plain water or unsweetened tea.
  4. Sleep well. Lack of sleep can make you more vulnerable to infection and illness. Aim for 7 to 8 hours of slumber each night.
  5. Manage stress. Deal with tension constructively. Find relaxation practices that work for you. Talk with your doctor if you find yourself using alcohol or other substances to manage your moods.

Kind Habits That Protect Your Psychological Wellbeing:

  1. Think positive. Look on the bright side. Savor small daily pleasures. Read inspirational texts and keep a smile on your face. Remember that hardships are temporary.
  2. Set goals. Add more purpose to your life by working towards realistic and challenging goals. Use specific language and put them in writing.
  3. Express gratitude. Cultivate a spirit of thankfulness. Let others know how much you appreciate them and what a difference they make in your life.
  4. Give generously. Focusing on others makes your own troubles seem less grim. Share your time, money, and talents. Volunteer online for a worthy cause. Ask an elderly neighbor if they need groceries.
  5. Seek support. Surround yourself with family and friends who lift you up. Share your feelings. Ask for help when you need it.
  6. Repeat affirmations. Use positive statements to retrain your brain and let go of doubts that hold you back. Say your affirmations out loud several times a day. Post written copies on your bathroom mirror and other places around your home.
  7. Connect with nature. Green spaces have a positive effect on our emotions. Go outside for a walk as long as you’re careful about social distancing. Open a window to let in natural light and fresh air.
  8. Laugh out loud. Use humor to help you through difficult situations. Watch cat videos and email funny jokes to your friends. Play with your children or fake a chuckle until it turns into the real thing.
  9. Meditate daily. Develop a regular meditation practice. Create a quiet space in your home where you can sit down each day. Start out with a few minutes at a time. You can extend your sessions gradually as your power of concentration grows.
  10. Live mindfully. Remain intentional and aware in between your meditation sessions. Practice healthy posture and deep breathing. Slow down and give your full attention to one task at a time.

Your relationship with yourself serves as the foundation for a happy and meaningful life. Treat yourself with kindness and compassion, the same way you would behave toward a dear friend.

5 Ways to Master Your Mind

Posted on October 15, 2020 - 12:51 am by
5 Ways to Master Your Mind Image

 

It depends on whose numbers you want to believe, but roughly 95% of our behavior is beyond our conscious awareness. Your subconscious files away your memories, experiences, perceptions, and insights and maintains them far beyond the recollection of your conscious mind.

These past experiences and revelations have a tremendous impact on your beliefs, habits, and general behavior.

Programming the subconscious mind is a powerful tool for altering behavior!

Using these strategies will help you program your mind to benefit your mind, body, and soul:

1. Affirmations. Everyone is familiar with affirmations. These are positive statements that you repeat to yourself each day. Affirmations can be powerful, but they must be used correctly:

  • Avoid affirmations that are clearly untrue. Your subconscious is flexible, but it’s not willing to seriously consider the ridiculous. Repeating, “I am a billionaire,” is too factually untrue to be accepted by your subconscious. “My financial situation is improving rapidly” is easier to swallow.
  • Use imagery and emotions to really sell it. See yourself as thin, financially successful, or selling your first novel. Generate the same emotion you would have in that situation.
  • Repeat your affirmations 3 sessions per day for 5-10 minutes each. Right before falling asleep, right after awakening, and any opportune time during the day are ideal times. For example, if you want to strengthen your confidence, repeat the affirmations when you’re feeling self-doubt.

2. Subliminal technology. There is software available that flashes subliminal messages on your computer screen. These programs can run all day long without your awareness. You can use the affirmations included with the software or write your own.

  • There are also audio programs with positive messages embedded in the music beyond your ability to consciously recognize.
  • There’s a lot of controversy surrounding the usefulness of these programs. Since so many are available for free, there’s no harm in giving them a try for a month. See what happens.

3. Hypnosis. You’ve been hypnotized many times. You probably just didn’t view it as hypnosis. When you’re totally engrossed in a book or movie, you’re hypnotized.

  • Hypnosis is just a state of intense concentration with reduced awareness of what is happening in your immediate environment. In this state, you’re more suggestible. In other words, it’s easier to influence you or to change your mind.
  • There are many books, audio programs, and videos that utilize hypnotic techniques. Many people find these highly effective, while others seem less impressed. Again, give it a try and determine if it’s worth your time.

4. Meditation. Meditation is a great way of concentrating your focus. Meditation creates a mental state that opens the mind to new ideas. Meditation can be learned quite effectively from books and videos. It does require practice to become skilled, so this isn’t a quick fix. 3 Minute Meditation 

5. Visualization. If you’re good at visualizing, you can convince your subconscious of nearly anything. A convincing visualization is viewed by your subconscious as an actual experience. For example, if you visualize yourself giving successful speeches, your subconscious will become convinced this is a skill you possess.

  • Again, the best time to use this process is right before falling asleep and upon awakening in the morning. Visualizing is easier and more effective at those times.

We are only aware of a tiny portion of what our brain is doing at any moment.

Our brains are dealing with far too much information for our conscious mind to process. The brain is controlling body temperature, blood pressure, pulse, digestion, concentrations of various salts, neurotransmitters, hormones, and far more sensory data than we’re aware of.

The same is true for our behavior. In theory, the subconscious mind controls 95% of our behavior. It only makes sense to address this 95%. There are several ways to program the subconscious. Pick one and see what you can accomplish!

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