That the wind is gone. Too much wind makes me irritable, and fortunately, we don’t have many days that are windy.

For the Momix performance we attended last night. It was fantastic, and we were home relatively early.

Because I had several comments on one of my other blogs. I love having a ‘dialogue’ with people on my blogs; or on theirs.

Traditional Bulgarian appetizer plate

After church this morning we had lunch at a Chinese restaurant owned by a man from the church.  The food was really good, some of the best I’ve ever had.  I joked with Bill and Vasha about it being traditional Bulgarian Chinese food.

Then after lunch we divided the team up into 3 cars and headed for Macedonia.  On the road we told each other true stories of our lives: funny stories and stories of God’s amazing faithfulness and provision.  One story led to another, with each of us encouraging the others by our personal accounts of God’s help.  In this way, the miles flew by and friendships grew stronger.

We arrived in Skopje in a rainstorm.  The hostel had misbooked the rooms, and I noticed that the people who had ridden in the other cars were irritable and unhappy about it.  With some arranging and rearranging, the rooms were eventually worked out.  One person said that the irritability could be a spiritual thing about Skopje.  Maybe, but if so, then the conversation in our car was the vaccination against irritability.

Leann is a girl who likes to eat real food—as opposed to sandwiches or crackers for dinner.  I agree.  So the two of us went out in search of a real meal, although I wasn’t so hungry.  We had gone out like this before, in Warsaw and again in Prague, and had developed a special bond because of it.  We found a restaurant at the end of the block, but they said that their credit card machine wasn’t working.  The cash machine around the corner solved our lack-of-Dinar problem, and we returned to the restaurant.  Leann had gnocchi in cream sauce and I had a lovely chicken soup.

During these trips we spend so much time with the whole group that it’s nice to get off in a pair like this and have a real conversation.  When we got back to the hostel we met the local coordinator, Keith.  I know more or less what to expect, having been on several trips with OCE, but since each capital city is unique, there is always something different.  We’ll see what Skopje is all about in the next couple of days.  God is good!

I want to be able to connect my old Sony Vaio laptop to my TV. I have a VGA lead, I have installed the monitor driver onto the computer, I have done everything it says anywhere in the instruction manual and on the internet and will it work? No it bloody won’t. I use my computer to watch all my UK programmes, if I were to play them on my old laptop through my TV it would be as though I’m watching them on the TV directly and I would therefore have my computer free to do other things (a girl can watch Coronation Street whilst ironing and writing e-mails don’t you know).

G was buying me a pair of boots of my choice for Christmas. It’s the 20th February and we still haven’t bought them. I’m irritated by this. I know I have to choose them, but we’ve had a look around the shops here, then we had a look on the internet, but no conclusion has been come to, no choice has been made and no boots have been bought!

These are the trivial things that have added to my bad-moodiness (is that a word?). I had today off work and could have filled it with my important ‘tasks of the moment’ such as: throwing out my old clothes, ironing, downloading my iPhone photos onto the computer, reading. Instead I lazed at G’s this morning with a sore throat (I feel as though I have two ping pong balls stuck down either side of my throat) then came home and wasted a couple of hours trying to get the bloody TV-laptop connection to work. One productive thing I did was to sort out all my bills and bank stuff into one folder. Exciting times, eh?

I want my boots!

It really does all come back to death and taxes.

In “moving ever closer to death news,” I turned 40 on Valentine’s Day. Valentine’s Day is the absolute worst day to have a birthday because people can now forget both days at once which is time-saving and convenient if you’re a positive thinker and reason for a rampage if you’re not. I heard from all the people I cared to, and the ones I didn’t don’t matter. So, so far, 40= apathy.

Being 40 is about as good as I expected it to be which is not-at-all good, although that feeling of “no longer giving a shit”  all you 40 years old+ people told me about is kicking in, and so far it’s very refreshing.

And, well, 40 is not dead (yet) so there’s that.

This is depressing me, and likely you, so go read the funny I wrote at MamaPop.com recently. I’ll be back soon with more of my trademark inspirational jibber-jabber.

CBS Bans Excessive Skin On Grammy Night, Securing Status As “Get Off My Lawn Network”

“America Is A Nation Of Excuses:” Fox News Guest Says Being Fat Negates ALl Adele’s Accomplishments

Search For Best Mom Ever Ends As Sweetest Adopted Baby Announcement Of All Time Surfaces 

In part one of the vitality course, we looked at the relationship between food and mood.  It is very much in the Western tradition to think of the mind and body as two separate entities but in recent years moves have been made to understand more clearly how the body and mind work together in relationship, therefore taking a more holistic approach to the whole person.

As someone who eats fairly healthily anyway, a lot of this to me was common sense.  Every day I drink lots of water and have done for years. I usually only have one coffee every day and a glass of cranberry juice.  A lot of dietary advice says that the average person should drink 2 litres of water every day.  Now I do take a slight issue with this as other research I have read says that as long as you drink a lot it doesn’t actually matter what it is that you drink (although I’m guessing not alcohol, or fizzy drinks containing too much sugar or artificial sweetener)! But in any event it is probably a good idea to increase your water intake if you don’t drink much water at the moment.

Then came the usual advice of eating more fruit and vegetables.  Again, not a massive problem for me as I already eat quite a lot of fruit and vegetables although I guess I could fit more into my daily intake, particularly green vegetables. I tend to do lots of stir fries, using onions, peppers, garlic, mushrooms and courgettes so I think I might try adding a handful of spinach or broccoli.  Apparently there is something called boron in fruit which can help to increase brain activity and reduce fatigue.  Leafy green vegetables like kale or spinach contain folic acid which isn’t just good for pregnant women but helps to reduce irritability, restlessness and sleeplessness. 

Turkey would appear to be a super food as it contains tryptophan which helps to increase serotonin levels in the brain, good for lifting mood and reducing anger.  Zinc is also found in turkey and zinc helps to improve memory and attention.  Zinc is also present in whole grains.  Beans also contain zinc along with folic acid. 

Garlic also helps to reduce anxiety, depression and fatigue and most people know that oily fish contains Omega 3 which helps to increase serotonin levels.  Brazil nuts contain selenium which again helps to improve mood and reduce anxiety and depression.  Just one Brazil nut each day provides enough selenium necessary so you don’t have to eat loads.  Even better I guess if they are covered in dark chocolate which is also good for improving mood!

So a lot of the advice was obvious to me.  Brown bread, pasta, rice etc instead of white.  Cut down on sugar and caffeine.  Cut down on wheat, dairy and fatty foods. Cut down on processed foods and foods which contain lots of additives.  Cut down too on alcohol (a known depressant) and salt.

I think what was most disappointing for me is that I do a lot of these things already and I can’t say that most mornings I wake up feeling revitalised and full of the joys of spring!  I think I was hoping that somebody would suggest some magic tonic that would fill me full of energy and zing. 

I think I have to be honest and admit that I do eat a lot of crisps and very often quite unhealthy lunches.  So I plan to cut down on the crisps intake and plan my lunches more carefully.  I’ll try to increase my nuts and seeds intake together with a eating more fruit and vegetables.  It will be interesting to see if making these few small changes will help me to feel slightly more alive in the mornings than I do at the moment.

In a moment of anger at work, when I felt totally trapped, suffocated and irritated by mundane requests from others, I suddenly realized that I was my mother. I was my mother’s anger. My mother, who spent every morning waking up angry and taking it out on her children. My mother, who was easily irritated, stressed out and frustrated. My mother, who when I was sick or in need turned frantic and angry. My mother, who when she totally lost her cool and control, hit me as a child, and hit my sisters.

I spent years being angry and resentful towards my mother. I’m only just coming out of it. But I gained new insight. Sure, I knew for years she must have had mental health issues, anger management issues, and had a controlling personality. But I never fully understood why or how someone could be so angry until I started experiencing anger through work in the last two years.  And I was angry because of burnout. Working too hard, not being valued, feeling resentful that I wasn’t given the recognition I needed, work becoming my life, my boundaries being crossed, lack of integrity and accountability by my boss, seeing abuse of power, witnessing unjust practices etc.

My mother was burned out. She felt trapped, under-appreciated, overworked, undervalued. Due to her family’s wishes, she didn’t pursue the degree she wanted, or marry the man she wanted, or have the career she wanted. She was an eternal caregiver. She was never able to fully achieve her dreams and goals. She was unfulfilled in her life, her marriage. An educated, stay at home mom in a difficult marriage, all she had were her children.

I don’t know if I’m ready to forgive my mother. But just as in finding compassion for myself when I was angry at work, I’m trying to find compassion for my mother, who was angry in her life. It’s probably going to sound incredibly naive, but my mother, as harsh as she was, was also incredibly loving. I know what it sounds like. If I just ascribed these dynamics to an interpersonal heterosexual relationship, it would sound totally naive and like I was in denial about the relationships (“when it’s good it’s really good”, “when he’s nice to be I love him”, “he isn’t always mean”). But it’s my mother we’re talking about. My mother who supported my education, my career, my self growth, the artist in me, the healer in me. My mother who has told me in tears that she’s sorry for the pain that she caused me as a child and teenager. My mother who lives for her children and loves her children more than anything.

Why aren’t we allowed to talk about difficult motherhood is? How being a mother can be tough, isolating and lonely? That women’s work is still not valued as work! That you might need a break from your kids.

I can’t even imagine. I’m so moody and so into my own space and own time, that if I had a family and children that I had to take care of at the end of a long day at work, well the thought freaks me the fuck out.  I know, I’m still young and if the situation presented itself I’m sure I would just jump straight into survival motherhood mode. But I wouldn’t be perfect.

Neither was my mother.

As much as I am trying to be nice to all new people I meet, there will be others who will test the length of my patience. I am extremely pissed off with this person who keeps on bossing me around, when that person isn’t exactly my superior. In my head, I was like, “You don’t have any right to order me around, telling me what to do, when you can do it alone yourself, especially considering that it is your duty to begin with.”

I hate it when I have to keep everything to myself, making my patience rule over me, because sometimes I feel that I let other people feel like they can just step on me. But then again, I’d rather lengthen my patience because I don’t want to create any stress in my relationship with my co-workers.

I know that this is the right thing to do, be patient and be considerate, as long as I can tolerate it. But once I get pass my irritability threshold, I might just burst out to tears. It’s just the way I express myself when I get angry or irritated and I can’t do anything about it.

I can do this. I know whatever I do now will pay off. It’s either good or bad karma, and I do hope that bad karma goes to this person who keeps on getting on my nerves.

That’s all for now.

I thought the Depakote would get rid of the chaos in my head. I’m on Abilify, Prozac, and now Depakote. I’ve been reading and it does say that irregular sleep could be a side effect, but the real effects I’m thinking of have to do with perhaps the anticonvulsant interfering or interacting with the antipsychotics and antidepressants. It does mention that as a possibility, and I do see my doctor this week, so I can share my thoughts with her.

Am I ranting? Yes I’m ranting a bit.

I just needed to get some of that out and more: stressors.

I’m back in school going for another undergraduate degree, this time in Psychology. I already have a B.A. in International Affairs and Economics, but I think that if I get through this degree, the treatments will have worked out and I can be more independent, have more luck and money, be stable(!) and move onto graduate school with little concern for “setbacks” if anyone can understand that.

If not, let me explain. Setbacks are pretty much those stumbling blocks placed in front of you that you actually trip over. Yes you trip. And then you Fall. And you then you lay there until you CAN get back up. Yes, what makes these setbacks worse are when blocks are placed on you while you’re already down, trying to keep you down. Now I’m not sure what to call that. Some of me desires to say “fate” and give up my autonomy, and another part of me just wants to say, “bad luck” plus many phrases that must not be repeated… etcetera etcetera.

Now back to stressors. For me lately, they are school and back luck. In school I have exams coming up and I don’t have the book. I use the course reserves and the books the teacher didn’t get for two and a half weeks or so, meaning that I had/have a week or so with the book(s) to study. Also, I can’t concentrate like this! As for back luck, “someone” randomly reported that they did not like my driving so I have do an eye exam and driving test. I didn’t find this out until about a week and a half ago, and have only 3 more days until my license is suspended… WTF!!! I HATE THIS WORLD!!!!! How can they allow some random person who doesn’t like me to do that? And by random, I suspect my neighbor.

I want to go destroy something.

And also with all the school fees, fines, food, and utilities, my loan money is almost gone. And that job I thought I would get, I did not get… Now what to do…?

I just went from sadness to chaos to rage to more chaos AND rage to wtf to hopeless to hopelessly “what the effe…”

Now What…?

MAI

A full frontal extreme information overload . . .

If you are reading this, then you are nodding your head.  You too are inflicted with the same management problem as everyone else, the management of too much information.   You are not alone . . . but then again you are probably reading this in isolation  . . . from beneath the bed covers, whilst on the train or maybe, just maybe whilst cycling to work!!

We are so connected, yet so alone.   An interesting conundrum and a topic for another day.   For this article is not seeking to address your hermit status beneath the surreal glow of your device, this article wants to look at how best to manage your information overload.

Whether it is a flashing red light, a beep, a ding or a simple vibration, we are connected to a grid that does not rest.  It tweets us, calls us, favourites us, shares us, likes us and above all else, it gives us the power to send volumes of information at the click of a button.

We love it, we hate it, we curse it and yet we embrace it on a 24-hour basis.   It gets carried about, tucked into bra straps, placed into swishing pockets, tossed onto car seats and placed under pillows whilst we sleep.    But it does not sleep, it does not rest.   It works tirelessly to feed us the information whether we subscribe to it or not.

And to deal with this information, we have our brain.   A trillion celled organ that makes executive decisions on a daily basis within the region of its frontal lobes.

Our frontal lobes plan our day, make management decisions, set priorities and generally keep the ship afloat.    Everything is bliss so long as we can juggle and manage the stress and angst that is associated with our information streams.   It can be a fine balance and at times we need to share the skills of a circus juggler to stay upright.

You might be the finest juggler married up with the skills of an acrobat.   But eventually you are worn down by the frenzied attack of your information overload.

At some time, for all of us, it becomes too much. Our decision making process is skewed resulting in poor judgment and poor decisions that we never thought ourselves capable of making in the past.

Our poor decisions appear even more bizarre when assessed in the cool light of day.  We find little salvation in our hollow explanations to management when explaining the outcomes associated with our fried decision-making.

So what happens when the circuits start to over heat with information?   To understand what occurs, we need to examine the relationship between the upper and lower regions of the brain.   And to explore this relationship, the explanation provided by Edward M. Hallowell[1] provides a nice summary.

The lower regions of your brain govern basic survival functions and keeps in check your emotions.    Hallowell describes their function as follows:

When you are doing well and operating at peak level, the deep centres send up messages of excitement, satisfaction, and joy.   They pump up your motivation, help you maintain attention, and don’t interfere with working memory, the number of data points you can keep track of at once.  

The break down occurs when you start having too much on your plate.   The survival regions of your brain start to react and the fear from within starts to rise.   Hallowell says that fear shifts us into survival mode and prevents fluid learning and nuanced understanding.

Eventually, there is a dogfight that takes place between your frontal lobes and those deeper regions of your brain.   Your body reacts to the circumstances of panic and your fight or flight mode is triggered with the sudden release of adrenalin and hormones.

And the response in these circumstances is powerful.   Hallowell notes that:

Thousands of years of evolution have taught the higher brain not to ignore the lower brain’s distress signals  . . . The deep regions interpret the messages of overload from the frontal lobes in the same way they interpret everything: primitively.    They furiously fire signals of fear, anxiety, impatience, irritability, anger, or panic.   These alarm signals shanghai the attention of the frontal lobes, forcing them to forfeit much of their power.  

Eventually the body is at battle stations with the situation.    Reason and rationality have left you and you are forced to work through the situation with little in the way of executive decision-making.

So what do you need to do to avoid this extreme level of melt down?

First, do a quick audit of your current workload.   How does the ‘in basket’ look?   Full?   And how long has the item on the bottom of that basket been sitting there?   Days, weeks or months?   Action that item first before it burns a hole through your desk.

One of Hallowell’s patients uses what he describes as the OHIO rule: Only Handle It Once.   The patient says “I don’t put it in a pile.  Piles are like weeds.  If you let them grow, they take over everything”.

Secondly, make every effort to delegate work to your team members.   They may lack your refined skill level, however, with some clear instructions they will get the wheels in motion and help get the task completed resulting in major stakeholders being kept satisfied.

If you have an assistant, then empower them.   Let them help in ways that will allow you to push through more work by being more disciplined with your time management.   Hallowell says:

“Empower an assistant to ride herd on you; insist that he or she tell you to stop emailing, get off the phone, or leave the office.

Thirdly, maintain an organised regime.   Assess your working routine and understand the times during the week when you are at your best to do those more difficult jobs that require high levels of concentration.   Block those times out in your diary and don’t let yourself become distracted by tasks that are less important.

Of critical importance is to never leave your desk in a mess.   Tidy your desk at the end of the day.   Usually we are desperate to get out from behind the desk at days end.   However, there is nothing more stressful than to be greeted in the morning to yesterday’s mess.

Organisation at every level is key to keeping your head above water on a daily basis.

Fourthly, prepare a list of critical items to be actioned the following day before leaving the office.   Hallowell contends that short lists force you to prioritise which in turn provides assistance with the completion of important tasks.

Fifthly, allow yourself to have some ‘white space’.   Time that allows your brain to relax without interruption from your electronic device.   It might be running, it might be boxing, it might be taking in a movie with your beloved.   Whatever the tonic, give yourself some time out.   Time that will allow your circuits to recover from their state of overload.

Finally, watch for signs of distress.   Keep check on your decision-making processes by understanding the number of critical tasks that you are juggling.    It is easy to become distracted and to miss a critical issue or date that will inevitably shift the body into crisis mode.

Turn your frown upside down

Photo by: Road fun http://www.flickr.com/photos/guest_family/6175062186

Will stress be the next big killer?

by Ann Blanton

Whatever the health condition, stress can definitely make things worse.

A person’s health is continually changing both physically and emotionally. When you’re stressed, your immune system can suffer, which can often result in developing physical and emotional symptoms. At times, you’ll be physically ill, but mentally, you’ll be in good spirits. In today’s society, the issue of how to stay healthy is often a question of how to cope with stress.

So what is stress? 

Stress is defined as the emotional and physical endeavor that is caused by our response to pressure from the outside world. It’s a physical and psychological reaction that is caused by a disruptive or stimulating event.

If you’re stressed, your heart will beat faster, your muscles will feel tense, and your stomach will be in knots. It’s likely that your body will react in response.

Symptoms 

The symptoms pf stress often imitate the symptoms of other problems. You might think that an illness is to blame for a headache, but the common denominator might be stress. Certainly stress symptoms can affect your body, your thoughts and feelings, and also your behavior. Stress can come in many disguises with the constant worrying, deadlines, sitting in traffic, and even standing in the lines at the supermarket. Watching the news gives a person a feeling of stress. Let’s take a closer look at some of the physical symptoms.

Physical symptoms

Headache

Muscle tension

Chest pain

High blood pressure

Fatigue

Upset stomach

Constipation

Diarrhea

Shortness of breath

Weight gain or loss

Skin problems such as acne

Trouble sleeping

Sexual problems

Back and neck pain

Emotional symptoms 

Stress can affect us psychologically as well. Emotional stress is unexplainable because of the way it affects our body through mental state. It strikes our mood greatly that our physical state can actually become unresponsive the minute it manifests itself.  Sometimes it’s easier for those around you to understand the magnitude of your stress. After all, emotions speak louder than words. Listed below are a few of the emotional symptoms that can affect stress.

Fear

Guilt

Grief

Depression

Anxiety

Panic

Denial

Irritability

Feeling overwhelmed

Loneliness

Crying

Cognitive symptoms

When you’re stressed, you have difficulty remembering information. You become forgetful and have trouble figuring out problems. Most of these symptoms are due to an incapability to concentrate. You might also have interfering thoughts, which makes it difficult to use your mind efficiently. Make time for relaxation in your life if you are having any of the problems listed below.

Forgetfulness

Precoccupation

Difficulty concentrating

Negative self-esteem

Loss of creativity

Loss of sense of humor

Pessimistic predictions for the future

Behavioral symptoms

Because stress affects your mind and body, it’s no surprise that it can also affect your behavior. Stress often causes tension, thus, your behavior can become out of control. Normally when you’re under a lot of stress, you usually don’t act in the same manner as you would if you were not feeling stress. Here are a few examples that are related to behavioral issues.

Changes in eating patterns

Increased alchol and tobacco consumption

Restlessness

Absent mindedness

Mannersim such as biting nails

Withdrawal

Hostility

Critical attitude toward others

Impatience

Ways to reduce stress 

Removing all stress from your life is impossible. Let’s take a look at ways you can reduce stressful situations

Avoid those who keep you stressed – We all know people who push our buttons and know how to keep us stressed. If this is the case, it might be best to avoid these individuals. If that’s not possible, limit the time you spend with them.

Express yourself- Talk openly to a friend who will listen, and don’t allow your emotions to bottle up.

Exercise – Vigorous exercise decreases stress hormones and releases endorphins, circulates the blood and boosts your mood. Those who exercise regularly, may not be as affected by stress compared to those who don’t work out at all.

Drink plenty of water – Dehydration can cause stress and stress can cause dehydration so drink lots of water and break the cycle. Water also makes you feel full and curbs stressful eating.

Good nutrition -How you handle stress will depend on how well your nourished. Proper nutrition will not get rid of stress, but it will help you manage it efficiently.

Relax – It’s important to take a few moments each day to find ways to relax your mind. Think of things you enjoy doing. It doesn’t matter if you just sit quietly and pray,  read a book, listen to music or take a bubble bath; it will help soothe your mind and you’ll look at life with a different perspective.

Sleep – If you’re a night owl, maybe it’s time to change your routine and “hit” the sack a little earlier. Don’t get stressed if you find it difficult to fall asleep.  Sleep deprivation can cause weight gain, irritability and a lack of concentration; these are all factors that can lead to stress.

Cut down on caffeine – Limit beverages that have caffeine such as coffee, tea, soda and chocolate. If you drink coffee,  you might want to switch to decaf. If you prefer tea, try green tea or an herbal blend. Soda is also available without caffeine.

Regardless of how you identify with the stress in your life, it can impair the way you live, work, and feel. So, what are some of the ways that you deal with stress?

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  I also had my first short story published as an anthology in a book titled, “Heartscape”.

1 Peter 5: 6-7 says: Humble yourselves, therefore, under the mighty hand of God so that at the proper time He may exalt you, casting all your anxieties on Him because He cares for you.

You see people on the road with large fish, fresh caught from the sea. Bread, coffee being delivered by people on bikes or four wheelers.

You awake to birds, birds of every kind, with beautiful songs. You awake to the howler monkeys calling out to their mates. You wake up and you feel everything coming to life. Literally, all around you. There are Televisions here, we never watch them. We are fortunate to have wi-fi to communicate with the outside world. But when you come here, the outside world seems dull and lifeless.

Here, the waves have sounds of their own, according to the tides. You hear what you think are jets but its the waves, crashing against the shore. Next month will be high surf season, and here there is the worlds largest left wave, a phenomenon for surfers. They come from all over the world to surf this wave.

The day here begins at Dawn. Around 5am. When the animals awake, you are awake. It is cool, around 70 degrees. It is the best time to run. I get a full blast of the senses in that time. Wild horses, dogs, only cool dogs live here, there is no danger. You here something in the brush, but you are not afraid. Everything here lives in harmony with each other. People on bikes and motorcycles going places. One day it was a family of four on a motorcycle. You want to shoot pictures but you don’t. I’ve seen horses with saddles in the back of trucks. I’ve seen everything, you do what you have to to get where your going.

The roads are narrow and dusty. People walk for great distances. With supplies. I am learning the Spanish but can only grasp the necessary, hello, goodbye, thank you, nolo comprendo. Most of the time I have a translator with me. One time, however, in David, Panama, it was just me and the Do it Hardware clerk. He had wheeled out our supplies. We stood there for 10 minutes, me trying to think of what to say. I kept repeating nolo, he kept saying things in Spanish. Finally, I found someone to translate. He was waiting for a tip. Never more than 50 cents she said, a hard older woman. I looked in my wallet found the only coin I had, gave it to him. I say, enough? He say, Si’. I say enough? He say Si’. He say, 1 dolla, and we both laugh. After what he went through, he deserve 1 dolla.

You can pack what you think will work, but when you get here, you find you take it all off. Your modest on day one, hot on day two, and the heck with it by day three. By day three I’m walking around barefoot in a bathing suit with shorts. This is tropical heat, your body starts changing by day three from the sweat. But it’s a good change. But you feel healthier, alive. With me, I can’t control internal body temperature with the brain impairment, so I dehydrate easily. So I’m given lots of fruit, water and especially coconut juice. I can literally feel the coconut juice hydrating me again. Ill have two or three at anytime, eat the fleshy meat and that is my meal.

This is only a small part of my story here, but I feel myself getting exhausted. So I must stop. I’m going to go for a run along the beach, watch the waves crash and look for things the tide has brought in. I start to daydream. It is a beautiful world here. But we notice, after a few years, people leave. The remoteness of the jungle can take a toll on you. They want to go to America. I laugh. When I land in Ft lauderdale and see all the blank faces staring at the food screens,wondering what to order, it is almost surreal. It is than I say, I had to come back. My car is in the 15$ a day parking.

The Caffeinated Life
The Series: Part 3 of 3

So your body has made it very clear that you have limits to your abilities and that you are indeed human…gasp!  No super powers underneath the demure suit, just a human high on caffeine trying to juggle all of life’s demands.  If you have reached the brink of Adrenal Fatigue, then it’s time for restoration.  If you are dependent on caffeine as your standard mode of operation, but haven’t reached the brink, then it is time to turn that faux energy into real lasting energy before your body forces a mandatory shut down.  Living life to the fullest doesn’t have to be a blur propelled by artificial energy; it can be experienced naturally, which is the best high!

Natural Energy

Natural energy, what is that?  Better yet what does that feel like?  If you are like most Americans and in particular if you live in the Northwest, feeling wired is equivalent to normal!  If you are ready to redefine normal, then read on!  Here are some of the ways to get your “Eye of the Tiger” on naturally:

• Avoid junk food
• Eat five to six servings of vegetables each day
• Sleep until 9 a.m. as often as possible
• Laugh frequently as it actually stimulates the parasympathetic nervous system, which is the system that restores rest to the adrenal glands
• Exercise to experience one of the biggest stress relievers and endorphin releasers
• Incorporate sea salt into your diet, it helps to increase blood pressure which is usually low with Adrenal Fatigue
• Be selective on new tasks or commitments make sure they fit within the boundaries of what you value in life

Supplements for Balanced Energy

Balanced energy can also be defined as consistent energy, just imagine having energy at your disposal, no coffee breaks needed!  Here are some supplements for vitality and restoration of the adrenals:

• Magnesium is a mineral that regulates stimulatory hormones such as epinephrine and is a muscle relaxer, important for restful sleep. Under stress magnesium is quickly depleted.
• L –tyrosine is an amino acid which helps to build the body’s natural supply of adrenaline and thyroid hormones.
• B-complex vitamins help to maintain a healthy nervous system.
• Vitamin C is required for tissue growth and repair and for adrenal gland function.
• Coenzyme Q10 is a substance essential for producing ATP which is the major energy source of cells.
• Royal Jelly is rich in vitamins, minerals, enzymes, and hormones and is one of the best natural energy supplements
• Spirulina contains highly usable protein, and is a great energy booster with all of the different vitamins and minerals it contains including vitamin B12.
• Gotu Kola is an herb used to treat anxiety, and fatigue without the stimulant effect of caffeine.

Just as it was a process draining your adrenals so it will be in building them back up again.  To properly restore your adrenals so that you have energy in the morning and are not wired at night, you need to be proactive with life style changes for six months or more.  If you are simply tired, but not experiencing Adrenal Fatigue then a good two or three nights worth of sleep might be the cure.  Make your health and vitality a priority, schedule an app’t with your doctor, take time to rest and truly appreciate life.  Once you navigate life with your new found natural energy, you’ll wonder how you ever did without!

Ken Stabler, who played quarterback for the Raiders, was listed as the first plaintiff in a federal lawsuit citing 73 cases of injury sustained by over 2,400 former NFL players who are now suing the organization for failing to protect and inform them regarding dangers of the sport. The NFL veterans argue that the NFL could have done more to shield them from trauma caused by repeated head impact, among other statements.

Seau, one of 13 known NFL suicides over the past 25 years, shot himself last May, just two-and-a-half years after retirement. His family sent brain tissue to the National Institutes of Health for further examination.

A Huffington Post article reports a similar instance occurring in February 2011, when Dave Duerson, safety for the Chicago Bears, also shot himself. In his suicide note, Duerson requested that his brain be analyzed for trauma.

The symptoms of a mental health disorder can be present for months or years, and are often misdiagnosed. They can include  fatigue, inability to sleep, anxiousness, lack of concentration, irritability, body aches or depression. These symptoms can be masked by other health problems and may escalate to crisis levels without the knowledge of friends of family members.  Family Guidance Center has as team of mental health professionals that can help identify and diagnose mental health problems, and lead individuals toward a treatment plan that addresses the emotional, social, physical aspects of mental illness. Contact Family Guidance Center today if you need help.

By Artin Mahboubi, L.Ac.,M.Ac.

Occasional insomnia is a very common problem, affecting about one in four Americans. It can happen to anyone, but is more common in older adults. Its symptoms include:

• Difficulty falling sleep
• Waking up during the night
• Waking up too early
• Daytime fatigue and irritability
• Frustration and moodiness

Insomnia can be very frustrating, and if it is ongoing it is more than an annoyance. When insomnia becomes chronic your body is unable to get the rest and renewal it needs so that you can feel your best. In fact, lack of quality sleep can cause problems such as difficulty concentrating, diminished energy, low mood, and trouble performing everyday tasks. Since sleep strengthens the immune system, insomnia can leave you susceptible to many other health concerns. Luckily, you don’t have to just put up with chronic insomnia.

How acupuncture can help

According to the theories of acupuncture and Traditional Chinese Medicine (TCM), conditions such as insomnia are a sign of an imbalance in Qi, the vital energy that animates the body and protects it from illness.

This imbalance can stem from a number of causes such as stress, anxiety, medication, depression, and chronic pain. To determine the underlying causes of your insomnia, your acupuncturist will take into account many factors, including your lifestyle and emotional and mental well-being. We then work to restore the balance and flow of Qi by inserting fine, sterile needles at specific points along the energy meridians of the body.

We may also suggest therapeutic massage, aromatherapy, yoga, meditation, or other additional therapies. You will find that you will sleep better after your very first session, though you will most likely receive the most benefit from a series of treatments. As acupuncturists, we will get to the root of your sleep issues by taking into account all of the factors that may be contributing to your sleep disturbance(s).

With this ancient form of health care, you can treat your symptoms, improve your overall health and well-being, and start looking forward to a great nights sleep, every night.

I’m sure we’ve all heard at one point in our lives about the importance of sleep. When we are young we have a bed time, we have nap time in elementary school, and some employment offices even have nap rooms. Getting a good nights rest is often stressed but I’m willing to bet many people barely make their mark, myself included. I don’t want to preach because I know how difficult it is to have a regular sleep schedule that is comprised of enough hours of sleep each night. I do believe, however, that it is important to know the facts and become educated when it comes to all areas of our health so we can work towards improving the quality of our life.

Some of these you may already know, and some may surprise you but I want to share the long and short term effects of a lack of sleep and sleep deprivation.

Short Term Effects

- Sleepiness during the day
- Diminished alertness and ability to perform mentally
- Muscle weakness and reduction in physical performance
- Memory problems and reduced ability to think and/or process information
- Irritability/moodiness
- Headaches
- Increased appetite (especially for sugar and other carbohydrates)
- Pale skin
- Decreased sex drive
- Prominent dark circles under the eyes
- Impaired circulatory system
- Lessened Muscle Tone
- Less overall Physical Attractiveness

Long Term Effects

- Heart Attack
- Stroke
- Heart Failure
- Weight Gain
- Obesity
- Weakened Immune system
- High Blood Pressure
- Loss of Interest in sex
- Depression/Mood disorders
- Anxiety
- Lowered White Blood Cell Count
- Increased Risk for Diabetes
- Hallucinations
- Mental Impairment
- Reduced Growth Hormone levels
- Slowed rate of body’s ability to heal itself (more cuts & bruises)
- Relationship Problems
- Reduced quality of life overall
- Increased likelihood of accidents and/or physical injury
- Death

So there you have it. GET MORE SLEEP!

- Letisha

Sources:

http://www.webmd.com/sleep-disorders/features/important-sleep-habits

http://www.ehow.com/facts_4852933_side-effects-sleep-deprivation.html

http://serendip.brynmawr.edu/exchange/node/1690

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss

http://www.blissplan.com/beauty/natural-sleep/deprivation-of-sleep/

http://news.health.com/2010/12/15/sleep-deprivation-beauty/

I started to smoke seriously 4 years ago, and just stop it is not that easy as I tought. It gives me some serious troubles, for example tonight I was able to sleep only at 7.30 a.m. (that means I was turning and turning in my bed for more than seven hours!). Not to mention how much nervous I am (poor my girlfriend…).

So let’s check what are the most common symptoms of nicotine abstinence:

1. Irritability. My girlfriend can confirm, I get angry pretty easily. And yesterday this idiotic computer didn’t want to turn on in a reasonable time, so I yelled to it, rigtly.
2. Anxiety. Me? Oh my God, do I have it?? I don’t think so… Damn I’m sweating too much I can’t write correctly… Oh come on, tell me that I don’t have it!!!
3. Appetite. Absolutely not true! Since I finished those 3 bars of chocolate I didn’t eat anything in the last 14 mins.
4. Sleep disruption. I was able to sleep after 7 hours, do I have to say anything else?
5. Difficulty concentrating. …… wait, what were we talking about??
6. Restlessnes. I’m cleaning my room, while doing the laundry and writing this post… Yey!
7. Depression. …or I should just kill myself and end all this shit…

Seriously talking, I really feel 1, 4 and 6. This is not helping me at all to fix my night schedule which now is worse than before, neither my regularity of eating or having the patience of doing head massages. But fortunately I’m seriously improving my diet as planned and doing sport.

So, I’m virtually still at day zero. But I have to destroy first this nicotine bi*ch!

Bibliography: http://link.springer.com/article/10.1007%2Fs002130050118?LI=true

The Series: Part 1 of 3

Do you find yourself wired at night, but hitting the snooze button in the morning?  Maybe caffeine has become the artificial stimulant that you rely on to get you through the day?  Caffeine seems to be in everything from your basic black coffee to energy drinks not to mention over the counter pain relievers like Excedrin and Midol.  Yes we are indeed a society trying to be all things to all people all day!  We have seasons and day and night for a reason and when we bulldoze through them in an effort to be superhuman then sooner or later we are going to have to call in artificial reinforcements!

Balance

Caffeine isn’t the villain.  The villain is in the mirror.  The power to live balanced is in our control.  When there are no margins, no boundaries, life can pick up speed like a freight train.  When we operate in a state of overextended living, it won’t take long before the effects of caffeine, lack of sleep, and adrenal burnout come knocking at the door forcing us to put down our superpowers.

The Buzz

The energizing effects of caffeine can make you feel like you are on top of the world or at least coherent enough to attempt conquering!  Caffeine turns on the alert systems of the body by stimulating the central nervous system, improving concentration, focus and eliminating fatigue. 

According to the Mayo Clinic, a safe amount to consume is 200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day, but on the harmful and unpleasant effects end is more than 500 to 600 mg a day — which can cause:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Stomach upset
• Fast heartbeat
• Muscle tremors

If you are living in a state of wired then it might be time to eliminate or at least reduce your caffeine intake!  Artificial stimulants might not be so necessary if some of the spinning plates could be eliminated.

The Benefits

Moderation as with anything in life is key and moderate amounts of coffee can be beneficial!  According to JAMA (The Journal of the American Medical Association), nondrinkers of coffee had a risk of Parkinson Disease more than 5 times that of men who consumed 28 oz of coffee or more per day.  If that wasn’t enough the New England Journal of Medicine found significant inverse associations of coffee consumption with deaths from all causes and specifically with deaths due to heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.  Beloved coffee drinkers rejoice!  Just remember to live within in your energy means and you can have your coffee and drink it too!

Here I am again, doing something that I love to do – write. Except, this time, I have an exciting announcement to make.

I withdrew from the university this morning.

There, I said it. Surprised? I am as well! I didn’t think that God would lead me in this direction. Let me explain.

Grad school was a struggle from the very beginning. Not only for obvious reasons, such as, because by its very nature, grad school is difficult, challening, and demaning in more ways than one.

To recount from the fall, the dream God gave me to compose music was not a lasting one. I was meant to be a Composition major for those first four weeks of the fall 2012 semester. But I realized that I was not good at composition, it did not come naturally, and wrirting music did not make me happy. The dream of composing music accomplished its purpose by showing me what it meant to have a dream and act on it; it got me accepted at WIU.

And then, on Friday, September 14th, I changed my major to Musicology. After a few tumultous weeks, I clearly heard the Holy Spirit tell me, “This is your answer” during a conversation with my advisor. The reason I changed to Musicology was because I could work on my writing skills. I thought that it would be worth for that reason, since it would help me accomplish my goal (which I’ve had for a few years) of writing a book in the future. [I actually want to write two. Maybe I will write more. I want to write an autobiography and also a book sharing what I've learned from people throughout my life.)

However, the desire leave grad school remained, even after switching majors. I had an inward struggle for months. There was always something a little bit off. I usually felt like a fish out of water. I felt like I had no idea what the heck I was doing.Since I heard that a lot of those feelings are normal to experience when you begin grad school, I believed that I should persevere. But for the most part, I dreaded school.

I made two A's and two B's for the fall, and was thankful that I didn't get any C's, because two C's in a grad program means that you're out, and I knew that I was meant to keep going. I said that I had never been more thankful for a semester to end and that I had never been more ready for a new semester to start. The first part of that is true. But the last half of that was not.

Because many times, I've been wearing a mask, sharing the things about grad school that I liked, the things I was vaguely interested in, the enjoyable moments. I didn't let a vast majority of people know about the inward battle I was experiencing

And so the spring semester began, last week on Monday, January 14th. I  I liked the first few days of my new classes. I was fully prepared to push through this semester. Because though I wanted to leave for months, I kept encountering barriers, walls, signs, blockades, obstacles to leaving, ones that God had put into place. I knew that He wanted me to persevere during the fall. And even through the first week of this semester.

I'm not sure exactly when, but it was probably on Tuesday afternoon or evening when the emotions started coming back. Anger, confusion, irritability, upset, frustration....confusion...irritability...anger. I was miserable and I was going crazy. I was already way past overwhelmed before the week was halfway through.

Here's where the story takes a turn. Two weekends ago, my plans for this past weekend changed. I was planning to visit Katie in Louisville. However, that did not end up working out. I had gone to my upstairs neighbor's niece's 8th birthday party on Friday the 11th. It made me realize just how much I missed my nieces, especially because I didn't go to Georgia over Christmas break. Plus, my niece's birthday was coming up, and we did not have classes on MLK Day.

So, I decided to go to Georgia this past weekend. I left on Thursday, got there on Friday, and drove back to Illinois yesterday. Through a series of conversations - one with the LifeWay employee who had also helped me with my purchase on Black Friday, one with my brother-in-law, and one with my former mentor - I realized that I do not need to get another degree if I don't plan to use it in the future. (That's the simple explanation.)

I do not want a career in music one day. I love writing - but I have never had a desire to write about music. I do not want to use my dad's money to get a Masters degree that I will not end up using, that will sit on a shelf, that will collect dust. I do not need to have a Masters degree so I can say that I have a Masters degree. (And I was looking into Doctorate programs to have something to say to people when they asked what I planned to do with after getting a Masters degree, to impress them/have something to say, and because I though it would be cool to have prestige and the title of Dr. Catherine Rice.)

It was while having coffee with my former mentor when I realized that I leaving grad school was what I needed to do. That's when I received the go-ahead from God. Not before. Not all last semester. Not even last week. But on Sunday. It was as though her story, of leaving seminary because she was there for the wrong reasons and because she realized that it's not what she wanted to do, made a lightbulb go off in my head.

That's when I made this signficant, life-changing decision.

Yes, I was taken aback, too. I thought that God wanted me to finish grad school, even though it was taxing on me in every way: mentally, emotionally, physically, and spiritually. As I mentioned before, I was fully prepared to push through this semester. To bite the bullet. To just do it.

You can imagine the relief that came from making that decision - and the peace that came from knowing that it is God's will. I got the 'okay' from Him to leave grad school.

There are no barriers this time around. There were no hindrances. No blockades in the road.

I received affirmation that leaving grad school was the right thing to do when I talked with my former roommate that evening. I received even further affirmation when I talked with a good friend (whom I've known for almost four and a half years) that night. The story she shared about talking with a mutual friend earlier that day, concerning God's timing, completely resonated with me.

I do not believe in coincidences. I believe that there are no coincidences. I believe that everything happens for a reason.

The trip to Georgia this weekend was an astounding example of God's sovereignty.

It was, let's say, interesting to tell my dad and my mom about my course of action after getting home last night. Thankfully, I have their blessing, support, and encouragement. Yes, telling them was scary. This whole process was scary. I started to encounter resistance last night and I was definitely terrified this morning.

The withdrawal process this morning went very smoothly. I had an enormous sense of peace immediately afterwards. I knew that it was the right thing to do. Following that, I talked to three of my professors to explain everything to them. They understood where I was coming from and they all wished me well.

Here's more affirmation for you. Even my advisor could sense that I was having an internal conflict for months.

If I had been a better music student at Berry, if I knew my composers, musical eras, and definitions well, than I wouldn't have felt out of place to an extent on a regular basis.

But the academic world of classical music is not for me.

To be completely real (and you can call me a traitor - I don't mind), I would, on any given day, rather listen to a variety of pop, rap and hip-hop, rock, heavy metal, a bit of bluegrass and a bit of country, and dance music over classical music.

I never wake up in the morning and say, "Oh, I think I'll listen to Brahms today!"

I have clarity.

I love music. But I do not have a strong, overwhelming passion and desire for classical music.

I am blessed to use my voice on the worship team at my wonderful church here. That's refreshing. I derive so much joy from it and I enjoy every second of it. Being involved in that capacity has helped me begin to develop confidence in my voice on a level that I never previously had. If I can continue to help lead worship throughout my lifetime, then I will be content.

And if I get the chance to join a good classical choir later on down the road, outside of enrolling in school, then I will audition for it. Because I love singing classical choir music. It's one of the little bits and bobs that I enjoyed about being in grad school.

"So, what do you want to do when you grow up?" is what the LifeWay employee asked me on Friday and what you might be thinking to yourself right now. I told her, "I don't know. I really don't want to do anything with music. I would love to be a stay-at-home mom one day." [God will bring that to pass when the time is right. Feel free to insert your incredulous look here.] The sweet lady did not give me an incredulous look. She simply replied, “Just do what God’s telling you to do.” What a great answer. Now I know what God was telling me to do.

And I know what God’s telling me to do now. What are my plans?

I am searching for a full-time job here in Macomb. I want to finally develop wise financial skills. I want to finally learn how to manage money in a way that glorifies God. I want to create a budget and stick to it. I want to finally be financially independent for the first time in my life. I do not want to be fully dependent on my dad for money. I want to work; to pay my own bills, to have money to support my Compassion child in India, to tithe from an actual paycheck again, to be able to help others (like my wonderful friends who go on mission trips, sometimes overseas), to be able to give gifts to the people I love, to visit family and friends, to save for an overseas mission trip and to save for a vacation…et cetera. I want to have a full-time job that offers benefits and healthcare (because I will be 26 in October and will no longer be eligible to be under my dad’s healthcare plan).

I did not want to take time off from school, and I did not want to move to Georgia for a few months this summer then return in the fall to finish a Masters degree. I did not want to complete school. I do not want a Masters degree.

I just want to live life. To put my interpersonal skills to good use. To do ministry on a daily basis – because your life itself is a ministry – and being around people all day at a job is much more conducive to getting to know them, interact with them, and encourage them than being in school. It provides a better opportunity to love people.

I absolutely LOVE Macomb. There is no way that I would move because I am no longer in school. I love, love, love it here. I know this is where I’m supposed to be. And I am thrilled to be here.

I look forward to being involved at my church in a greater capacity, to get on a regular schedule, to not have stress because of schoolwork when getting back to my apartment in the evening. To get to know these amazing people on a deeper level. To invest in others.

I am thankful for last semester and also for last week. God developed my perseverance and He tested my obedience.

I obeyed Him. And He answered me.

My burdens have been lifted. I am restored. I am experiencing joy. I have an overwhelming sense of peace. I am not overwhelmed, stressed, anxious, confused, angry, irritated, or frustrated. I have clarity.

His faithfulness blows my mind.

“Abram believed the LORD, and He credited it to him as righteousness.”
-Genesis 15:6.

“Trust God from the bottom of your heart;
don’t try to figure out everything on your own.
Listen for God’s voice in everything you do, everywhere you go;
He’s the One who will keep you on track.”
-Proverbs 3:5-6 (The Message).

“The eternal God is your refuge,
and underneath are the everlasting arms.”
-Deuteronomny 33:27.

(I completely understand if you think I’m crazy and/or if you don’t agree with what I did. It makes logical sense. But I must do what God’s calling me to do, even though it may not make sense. I must live by the Word. I must put His approval over my longing for human approval.)

Thank you so much for reading this!

Your thoughts are more than welcomed. For all of you who have supported me in this decision with your prayers, encourgement, and support, THANK YOU, THANK YOU, THANK YOU. You are truly wonderful.

I love you all. Be blessed.

When I realized it was Menopause, I thought I am now that woman.

You know the woman; some people refer to as crazy, overly emotional and sometimes unstable. I realized then I had to make some changes in my life because the option of taking hormone pills would not be available to me. My family has a history of breast cancer on my mother’s side and with that information; I knew I would have to take this journey the all-natural way.

So I decided early on that I would not feed the ‘Menopausal Monster’.

What that means to me is to control my emotions to the best of my ability, to educate myself on what I can do naturally, and to maintain who I am without having a nervous breakdown. I am able to apply this to my life by following these four points: Understand my body is changing, Accept the change within my body, Don’t allow total domination, and to Maintain my normal life.  Of course these points are not totally inclusive to everything you may consider when dealing with menopause because some people may be able to or choose to take advantage of the various medications that are available to women during this pivotal time of their life.

courtesty of changingwomen.org

Now to my points, understand my body is changing; it is really in my best interest to know and understand that I am going through a natural change. There is no reason fighting it because nature has to take its course but I don’t have to resist it by acting like nothing is going on and turning into a raging ‘Menopausal Monster’.

While I understand it is a natural process, I also understand that it affects every woman differently. This change is noticed by increased mood swings, irritability, and vaginal dryness (for some), change in sex drive (increase or decrease depends), insomnia, and the irrefutable hot flashes.

I try not to feed into the emotional changes I may have at any given moment.

You may ask how you know. Well, I can tell. I begin to feel impatient and irritable at first. My irritability increases when I am tired, bored, stressed or restless. When the irritability sets in the hot flashes will soon follow. When I start fanning I will leave the situation by walking away, checking out mentally, or talking to myself to calm down. Yes, I said “talking to myself”. I will talk myself down from the emotion that begins to rage from within like a storm building ready to devour whatever is found in its path. The ‘monster’ Ha… ha… ha. Yes, it feels like a storm brewing and I must deflate it before it gets into full swing because ‘ the monster’  will take over.

My understanding of this natural process allows me to accept the changes of menopause. Yes the acceptance of this process allows me to maintain some sort of control. The degree of its effects in my case is measured on my ability to educate myself on what I can do and what will just happen. I can do things such as:

• Getting plenty of exercise
• Eating healthier
• Increase my intake of vitamins
• Include minerals and herbs that promote hormonal health into my lifestyle
• Sleep in cotton clothing (under a fan for me) to combat night sweats
• Know when I need “me time”

I also have friends that are also going through menopause so we are able to counsel each other if that is what you want to call it. But most of the time it is just venting about what is going on and how each individual copes with her personal change.

One thing I must not allow is total domination and control over my life. I realize menopause is taken over the hormonal control of my body but I don’t have to give into it. I don’t necessarily resist it; I have learned to allow it to happen while taking minor precautions so I will not go into melt down.

Things I am learning to do are:

• I have learned to eliminate some of the caffeine from my diet and incorporate more herbal teas. Caffeine is considered to be a trigger of stress that causes hot flashes.
• I am learning yoga and I take long hot soaking baths at night to increase my level of relaxation.
• I keep meditation tapes at my bedside to assist me with falling asleep on occasion.
• I say no when needed. I am not super woman so there is no need to over extend myself or over promise for the needs of others.
• I let go of the need to control everything. This decreases my stress level which decreases my chances of having hot flashes.
• I wear cotton undergarments to catch the sweating that happen on occasion under my clothes.
• Since I still have a monthly cycle and it is very unpredictable and very irregular, I regularly use panty liners for the unexpected. I only needed to experience this once and once was enough.
• Anytime I am required to visit a doctor’s office or any place where waiting is a requirement; I always have a distraction from the time such as a book on hand or now my trusty smart phone. My phone serves many functions such as, playing music, playing games, searching the internet etc. to pass the time.

This list is not all-inclusive of all the precautions but it is a strong beginning of my daily rituals to maintain some sort of normalcy of my life.

It is most important that I maintain a normal life while menopause is taking place. I do not give into the changes. I am just learning to manage it all while doing the things I love to do. I continue to eat the foods that I love but I keep them to a minimum and I incorporate exercise daily. I love Coke and Pepsi but I know it is not best that I drink them too often.

Life is about change. It is when you resist change that makes life more difficult and challenging. Change can be scary but good at the same time because of the unknown factor.

I tend to view menopause as an inevitable change that takes place in every woman’s life.

It is a process that will discontinue some bodily functions and change others but as long as I adapt and manage as much as possible I know I will get through it.

So you’ve counted sheep, drank chamomile tea, and soothing sounds are playing in the background yet nothing, just you and the crickets!  Eyes wide awake and to-do list running through your mind, might as well call it quits for the night and get a head start on the day; another sleepless night. This is a scene that is played out by 48 percent of Americans who report insomnia occasionally, and 22 percent who experience insomnia every or almost every night according to The National Sleep Foundation.

Tell Tale Signs

• It takes 30minutes or more to fall asleep
• Six or less hours of sleep for three or more nights a week
• Waking up feeling unrefreshed
• Daytime fatigue or sleepiness
• Irritability, depression or anxiety
• Difficulty paying attention or focusing on tasks
• Worrying about sleep each night
• Tension headaches

Insomnia can decrease not only your energy level and outlook on life, but also your health, productivity at work and overall quality of life.  Check with your doctor to make sure that your sleepless nights are not a sign of another condition such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes.

Sleep Aids

According to The National Sleep Foundation if you are a women you are 1.3 times more likely to report insomnia than men and people over age 65 are 1.5 times more likely to complain of insomnia than younger people.  Of course you don’t need to become another statistic; here is a take charge treatment checklist to send you off to dreamland.

Count your Blessings (Instead of Sheep), yes this is a song by Bing Crosby, but could it be said better?

When I’m worried and I can’t sleep
I count my blessings instead of sheep
And I fall asleep counting my blessings
When my bankroll is getting small
I think of when I had none at all
And I fall asleep counting my blessings

Soothing rituals.  A hot bath, listening to calming music, reading.

Natural remedies.  Valerian is an herb that may reduce the time needed to fall asleep and may improve sleep quality. Melatonin is a hormone that regulates the body’s circadian rhythms such as your sleep-wake cycle.

Make your bedroom a sleep oasis. Those trains or traffic can either be a familiar soothing sound or can keep you up all night, if it’s the latter then try earplugs or a sound machine to mask noise.  Open the window for fresh air (if outside noises aren’t an issue!) or use a fan to circulate air and for those who live in dry environments, a humidifier should be a consideration.

Schedule sleep. Try to keep your alarm time and bedtime in sync from weekdays to weekends; this will help your body’s internal clock to get in a regular rhythm of sleep.

 Avoid naps.  Yes naps can hinder sleep at night, but there are always exceptions and if you are a new mom, it just might be worth it to get sleep when you can!

Limit caffeine, alcohol, and nicotine. Keep the vices to a minimum for maximum sleep!  Try to limit caffeine to the morning hours and though alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.

Abdominal breathing. Taking slow, deep, breaths through your nose and out through your mouth from the diaphragm can signal relaxation to the body. Try making each exhale a little longer than each inhale.

Head to toe muscle relaxation. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

Exercise. Simple but profound, activity and movement during the day will tire you out at night!

No more night lights. Cover windows and electrical displays in your bedroom; turn off television and computer screens at least one hour before bed, for total blackout try a sleep mask!

Now that you have made it through the checklist and hopefully found a sleepy solution, the term Sleepless in Seattle can find its proper place as a go-to movie when in the mood for a romantic comedy!