Mindfulness Archives - Page 2 of 6

Managing Holiday Stress

It’s here. The holidays. By now, Thanksgiving is long past, presents are probably mostly purchased and wrapped, plans are made and now is when the real stress kicks in. Family, friends, outings, logistics, unhealthy eating, busy schedules, loss of routine, etc. This all has an effect on how we feel, how well we can manage our emotions and how we relate with others. This year, lets work on managing holiday stress.

The holidays are definitely stressful, more for some of us than others, but luckily, we can do something about it. This holiday season, you can stay sane.

How to Manage Holiday Stress

1. Say No: There is already enough going on and taking on too much is a recipe for stress and illness. Practice saying no or finding creative solutions to make the season less stressful.

2. Exercise: Move your body, get some fresh air and take the time to take care of yourself. Consider making family walks, sledding or other outdoor physical activities part of your holiday tradition. Again, take care of yourself and exercise is one of those things that is great not only physically, but mentally and emotionally as well.

3. Eat Healthy Foods: It’ll be hard, especially if your family loves their sweets. Try to practice moderation with your food choices. Make good choices where you can, but don’t stress too much or you’ll end up feeling deprived and stressed.

4. Sleep: Get plenty of rest. Acknowledge that your schedule will probably be uprooted a bit, especially if you’re traveling, but do what you can to get to bed at a decent time and get enough sleep. Take short naps on days you feel wiped out. Doing too much on too little sleep will make you sick.

5. Ask for Help: You can’t do it all – none of us can. Try to simplify your plans where possible and ask for help when you need it. True self-care includes knowing your limits and not exceeding them.

6. Plan Ahead: Do as much ahead of time as possible. Get your presents purchased and wrapped, prep food, do grocery shopping, etc. The more you can do ahead of time, the less stressed you’ll be on the busy days.

7. Appreciate: Take a moment every day to think about what you have and find time to be appreciative of that. Reminding yourself of all the good in the world can help overcome stress and negativity. This is especially necessary if you have a challenging family to deal with.

Happy holidays everyone and this season, put yourself first. Practice some of these things to make your holiday more joyful and less stressful.

What do you do to relieve holiday stress? Share your thoughts in the comments for others to benefit from.

{Photo courtesy of my sister: Merry Christmas Mel!}

Moderation: How to Find the Middle Ground

by Amber Erickson

As I sat here eating leftover pho for lunch, I had a though, “There can never be enough bean sprouts in pho!” I know, goofy thought, but it was what occurred. I then thought well sure, I don’t want a bowl of bean sprouts, I want the noodles, the broth, the seasonings and the bean sprouts, all in one happy, balanced bowl. This led me to think about moderation. We all know we should do all things in moderation – not only eating sweets, but all things in life, even the positive things, are best in moderation. The key is finding that balance point where you are satisfied and pleased, without being excessive, extravagant, addicted or obsessed.

I know we’ve all been there. You have a favorite food or combination and think that if it’s good as is, it’d be awesome with more of your favorite piece. But then you realize that the balance is lost and isn’t as good as the original. If one cookie is good, another cookie will be just as good, if not better, right?! In my experience, that’s not correct. Often the second one isn’t as good as you thought it’d be, or that second scoop of mashed potatoes pushed you from full to stuffed. More isn’t necessarily better.

So how do we find this sweet spot? Practice and awareness.

Sometimes it takes many (MANY) times before we start to realize. If you pay attention, you might start to notice that one piece of something is good, but two becomes too much. At some point, you’ll figure out that you should just have the one. It might take time. We’re used to do things excessively and without thinking about them (impulsive purchases, overeating, etc.) and it takes time, dedication and practice to begin to chip away at these behaviors.

The key here is that this process is not easy. It takes time and effort. Be gentle with yourself. Be patient and keep trying.

Common things that we don’t approach with moderation

1. Sweets

2. Sleep

3. Work (work/life balance is really just moderation with work and moderation with life)

4. Alcohol

5. Relationships (giving and receiving love)

6. Shopping/Spending

7. Exercise

What’s the thing you struggle with? Mine is sweets for sure, but I’m working on it. Slowly. Share your experiences in the comments.

5 Affirmations to Change Your Life

by Amber Erickson

Affirmations are positive statements that are repeated frequently. While it seems new-agey (and Wikipedia files it under New Age), affirmations are really just simple positive thinking. Sometimes we don’t think positively on our own and affirmations help remind us to be positive. Speaking positively, and often, gradually changes the way we think, the way we behave and the way we treat ourselves and others.

It’s quite simple. If you hear or tell yourself every day that you are ugly, not good enough, fat, etc., that negatively slowly chips away at you. You then begin acting in a way that lives up to this “belief.” You then wonder why you didn’t get that job or got dumped (again), and you don’t see that you’ve manifested this for yourself. Harsh, I know. And sometimes negative stuff happens in life, but what if we could make more good stuff happen? Enter affirmations.

Affirmations can be used to increase positivity in your life, help you heal, help manifest change in your life, create abundance and generally make you feel better about yourself, your situation and your relationship with others. To be effective, affirmations must be positive, specific, in the present tense and a relevant to your life.

Affirmations to change your life are meant to be repeated daily. Use it as a mantra during meditation, write it on your hand to look at all day, write it on a piece of paper and carry it in your pocket or write it on a post-it and stick it to your mirror, computer or steering wheel. Whatever you do with the affirmation and how you use it is up to you, but repeating it often and with excitement is key. Don’t just mumble it. The key is in believing it, feeling it inside of you and owning it. To boost the power of affirmations, make them a visceral experience. If the affirmation is about abundance, feel what it feels like to have that thing or idea, touch it, smell it, sense it, use it, enjoy it and see how you feel in its presence. And even though affirmations aren’t meant to help you collect material things, sometimes these things are valid, like owning your own home or paying off student debts or getting a reliable car. The sheer number of affirmations to change your life is limitless, depending on what you desire in your heart of hearts.

Here are 5 affirmations to change your life.

Use them as a guide and if they don’t resonate with you, swap out the words to find a phrase that is perfect.

1) I am enough. I am perfect, whole and complete just the way I am.

2) I have all the time I need to do everything I need to do.

3) I am worthy of loving and being loved.

4) I see and appreciate the beauty in the world.

5) I deserve everything good that comes to me.

Try these out, see how they feel and see if affirmations could become a part of your life. If you’re interested in learning more, there are plenty of resources online with more examples of affirmations, daily affirmation emails and books.

Have you used affirmations to change your life?: Share your learnings or experiences in the comments.

{Photo: bitesizeinspiration}

Remove this one simple thing for better sleep and improved health

by Amber Erickson

The idea of improving health is on the minds of many – we’re bombarded with magazines, tv shows, infomercials, websites, all telling us how to lose weight fast, detox or get flat abs (yes, fast). The health and wellness industry is huge. We spent billions of dollars every year on health products and services without knowing if they will work. We live in a stress-obsessed, fast-paced world and use that same mentality of immediate gratification and quick fixes to improve our health (that our lifestyle is contributing to). It’s ironic, but I get it. We all get it, but what if there was an easier way. By easier, I mean less products, less fancy stuff, less cost. It’s not about quick fixes, it’s about lifestyle changes that have a slow, but profound effect. One simple practice that could improve your health, help you get better sleep and improved immunity is earthing (aka grounding). All you have to do is remove your shoes.

What is Earthing?

Earthing is the process of taking off your shoes and connecting with the Earth below you. It doesn’t have to be a strenuous hike or anything of the sort, just letting your bare feet rest on the Earth is all you need to do. It also counts as Earthing to sit or lie on the ground (grass or dirt). The goal is for your body to be as close to the natural elements as possible.

The theory behind earthing is that Earthling allows for the transfer of electrons between us and the Earth. According to Dr. Weil (a physician with an integrative focus), some small studies show that grounding can improve health, from better sleep to less pain. The thought is that the electron transfer helps to fight free radicals in our body (much like antioxidants do), leading to less illness and inflammation. How, why and to what extent is completely unknown (scientifically anyway). For those who feel a deep spiritual or personal connection with the natural world, it makes perfect sense.

All you Have to Do is Stand There

Just like all options in healthcare (mainstream or alternative), grounding isn’t for everyone. Skeptics and naysayers need not try. Much of what happens in our lives is a product of our own thoughts and manifestations. If you repeatedly tell yourself it won’t work, it won’t and you might as well save yourself some time. And that’s ok. Not all techniques make sense to everyone.

If you’re intrigued or part of it makes sense to you, give it a try. The beauty of holistic medicine is that side effects rarely exist. There is no downsides to Earthing. Either it’ll help or it’ll do nothing, I can’t say for sure which it’ll be for you but I think it’s worth trying. And give it some time to feel any effects.

Next time you have a couple minutes, go outside. Sit with your feet in the grass while you have a meal or read a book. Do gardening chores barefoot, kneel in the dirt and become connected to your bounty. Touch trees as you walk by them. Sit out in the lawn or on a rock and just look around. Play yard games barefoot. And now that summer is winding down, make an effort to get your feet onto the Earth whenever possible.

To get maximum benefit, make your grounding or Earthing time deliberate. Go out with the objective of connecting with the Earth. Sit or stand where it’s quiet and peaceful. Feel the grass or dirt on your feet. Breathe consciously. Possibly even close your eyes and take it all in. And if it pleases you, lie down feeling the grass on your back and the sunshine on your face. Stay there as long as you’d like.

This isn’t like a pill, where you will notice strong and sudden effects. It could take time, or you could feel something with just one time. You might feel more relaxed, less anxious, happier or calm. If one free and easy technique can do that, it’s worth a try!

Get outside, take your shoes off and practice Earthing. Post your reactions in the comments – I’d love to hear your thoughts!

The Scary Truth About Sugar

by Amber Erickson

Sugar. Our favorite treat comes in a variety of shapes and sizes, from sodas and ice cream to cakes, cookies and candies. We all know the common sources of sugar. We know when we’re eating sugar…or do we?

The problem with sugar is that nowadays, it’s in everything. And if you’re not careful, your sugar intake will be sky-high, leaving you wondering why you can’t shed those last few pounds (despite plentiful exercise) or your doctor is warning you of pre-diabetes. But I don’t eat that much sugar, you say. The amount of sugar you’re actually ingesting could come as a shock. Let’s break it down.

First of all, what’s the risk, right? Sugar, often known for it’s ability to create cavities and obesity, is more than that. It’s a substance that creates inflammation and inflammation creates problems all over the body, from stomach aches to heart attacks. Sugar isn’t just a yummy food additive, it’s addictive, toxic and downright bad for us. Eating sugar is just like anything else, you get to choose how you want to live your life. But, if you’re concerned about health and wellness, exercise regularly and aim to live the healthiest life you can, ditch the sugar. All of it.

What is Sugar?

For our purposes, we’re talking about added sugars, not the stuff found in fruit and other natural sources. We’re talking about the stuff found on ingredient lists under the guise of sugar, cane sugar, corn syrup, high fructose corn syrup (HFCS), evaporated cane juice, fructose, maltose, malt syrup, honey, molasses and fruit juice concentrate. We’re mostly talking about refined sugars, which means they are processed.

Where Sugar Hides

Sugar hides in some of the strangest places – in foods that have no need for sugar in them. If you’re wanting to minimize or eliminate sugar from your diet, be prepared to spend some time in the store, reading labels and looking for better alternatives.

This article was the motivation for this blog because I believe most people don’t think to look for sugar in all these places. One of my biggest pet peeves is pasta sauce. I shop at a co-op, a tiny co-op at that, so all real estate is prime and usually, only one or two options exist. However, there are six or so pasta sauces, all of them with sugar in them. How frustrating is this?

If you don’t want to read the article, the eight sources of refined sugar are:

Barbeque sauce
Nutrition bars
Tomato sauce
Flavored yogurt
Fruit juice
Grown-up breakfast cereal
Vitamin drinks
Muffins

Any surprising items on that list?

The tricky part here is that you might think these kinds of refined, added sugars only come in unhealthy foods, but that couldn’t be further from the truth. Just because it says organic or natural doesn’t mean it’s healthy. The general rule is anytime something is processed, it could have some sugar added to it. And just because it’s organic doesn’t mean it’s good for you.

Better Alternatives to Refined Sugars

Cutting down on sugar comes two-fold. You could either focus your attention on the things we know are loaded with sugar (desserts, drinks, etc.) or focus your attention on the hidden culprits (processed or canned foods, carbohydrates, etc.). Ideally, let’s do both! But let’s be realistic, sugar is addictive and cutting it from your diet is not going to be easy. Choose the route that is easiest for you to stick to. Spend some time with that transition and slowly try to cut back on other sources of sugar. Any little bit will help your body (and mind) function better and who knows, you could see dramatic changes.

If you love sweet stuff and loathe the idea of cutting out refined sugars from your diet, especially sodas and pastries, look for alternatives. The internet is a great resource for finding recipes. Love banana bread? Find a version without sugar. You will learn to love the subtle sweetness of the fruit and other natural ingredients. Honey, molasses, coconut sugar, stevia and fruit are amazing sweeteners, with some practice and the right recipes, you can learn to live without sugar. That’s not to say we all don’t fall of the wagon from time to time, but getting off sugar is hard and it is a process.

The benefits of getting off sugar are potentially bigger than I’m going to get into, but from personal experience, I can say going sugar-free for two weeks left me feeling lighter (I lost 5+ pounds), slimmer and more energetic. I didn’t have the mid-afternoon crash and after just a few days, I didn’t have many cravings.

It’s less about food restriction and more about taking control of your health. It’s not about being extreme, it’s about making choices about what you put into your body. It’s about breaking old habits and mindless patterns and choosing to nurture your body – your health.

Have you tried reducing sugar? How’d it go? Or are you thinking about trying but need some help? Post your thoughts, experiences and concerns in the comments.

{Photo: jazzijava}