Jul
21
Some Q’s for you to gauge if you’re not getting enough Zzzzz’s:
1. Are you the type who becomes unconscious as soon as your head hits the pillow? Y/N
2. Do you find yourself nodding off when you’re supposed to be relaxing for a couple of hours in front of the TV at night? Y/N
3. Are you always moody, grumpy, and easily distracted under daily circumstances? Y/N
4. Do you rely on an alarm clock to wake you up, and when it does, do you hit the snooze button repeatedly? Y/N
5. A cup of coffee is your lifeline every morning. Y/N
6. You find yourself overcompensating for sleep during weekends, because the rest of the week you are always burning the midnight oil. Y/N
Now, tally your scores. Count the number of times you said “yes” to the questions and statements above. If you have no “yes” answers, chances are you have pretty sound and healthy sleep habits.
If you answered “yes” once or more, you may be sleep deprived and need to review your current lifestyle. The quality and quantity of sleep get directly affected by your schedule, and other things that you don’t think matter. If you suspect a sleep disorder that is not easily remedied, consult your doctor.
Jul
16
Creating Calm In The Workplace
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Getting into a peaceful state of mind need not be the expensive, seminar-induced way to go when you really, really need to deal with stress ASAP. This especially holds true when you’re at work or in any other situation where you can’t just walk off and take a vacation somewhere far. Sometimes, a little mental adjustment is all you need to get through the day without feeling physically, emotionally, and mentally run through the clothes wringer.
First off, start the day by pacing yourself slowly. Whereas you used to rely on the alarm clock to signal your military-like preparations for the day, why not get up ten minutes earlier so you won’t have to rush around like a headless chicken? Same goes with driving: there’s no need to beat every red light or be all Schumacher-like on the fast lane. Leave the house earlier than usual, take in the sights and sounds of the neighborhood, and get to work on time with some more minutes to spare. And when you’re conversing with people, don’t say the first thing that comes to your noggin. Pause for a few seconds, think the questions over, and then give your well-digested answers. That way, you’ll be creating an overall calm aura that can be contagious to other people rushing about and insisting on being all hectic.
Also, to avoid tension from coagulating the duration of the day, try this simple formula. For the span of an hour, work for 55 minutes and take a break for 5 minutes. Not only will you feel rejuvenated, but this can actually increase productivity in the work place. You don’t have to go anywhere for such breaks all the time. You can simply ease your mind into screensaver mode and think about nothing. In this case, having a poster of something calm or visually pleasing would help wonders in your cubicle. Or perhaps a bowl with a goldfish or a lovely flowering plant can help. Just don’t overdo it, or the flora and fauna in your workstation might prove more stress-inducing in terms of upkeep.
Also, make sure you put your vacation leaves to good use. A two-week break has been proven in researches about office goers to be more mentally soothing and calming to the spirit, in comparison to those using up their office leaves whenever they feel too stressed. Before you know it, you’ve used up all your breaks, and the stress still keeps piling up.
In case this does happen, don’t blame yourself or try to heap your plate with more responsibilities. Seek help from family, friends, and colleagues, and you’ll be surprised at how much easier it gets when they’ve extended their helping hands. Just make sure you ask nicely and not be an ogre, or else you’ll be passing on the stress to everyone else.
Jul
11
The Top Ten Stress Inducers To Avoid (For A Sound Mind In A Healthy Body)
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A survey conducted by the Lahey Clinic in Burlington, Massachussets has gleaned that the bigget sources of stress for working adults have a lot to do with trying to balance the demands of a job and a family. They are the following:
1. Time pressures, especially deadlines and bills payment.
2. Feeling a lack of control.
3. Worry about one’s physical apperance.
4. Job pressures.
5. Health concerns.
6. Lack of joy.
7. Family relationships.
8. Friends/social life.
9. Lack of self-esteem.
10. Worries about marriage or primary relationships.
There are ways to cope with minor stresses, to be discussed more thoroughly in another post. Meantime, take a deep breath, relax, and take a mental dive into a pristine blue sea which mirrors a turquoise sky…
Jul
9
At Home Warm-Ups, Part Two
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Tuning up your bod totally need not be the expensive kind of affair at the gym’s you’d have to give an arm and leg for (literally and figuratively). Sometimes, the best kinds of total body warm-ups are those we were taught as kids in gym class, or during little league sports meets. Here are some more total body tune-up tips you won’t have a problem fitting into your sched, wherever you may be:
Jumping Jacks
Best done before brisk walking or cycling, or post-stair machine or treadmill at the gym.
1. Stand with arms hanging loosely at your sides, with feet slightly apart.
2. “Snap” feet apart a bit farther while you raise your arms straight above your hand, clapping hands together.
3. “Snap” back into original position, sweeping your arms back down to your sides while your feet “snap” back into their starting position also. Repeat in a steady rhythm.
Five minutes of this warm-up and you’re good to go.
Shoulder Stretch
Best for pre-golf, rock climbing, swimming laps, or playing racquet sports like tennis or badminton. Also a good warm-up for the gym rowing machine or shoulder press.
1. Clasp your hands together behind your back. Keep your arms straight as you raise them gently.
2. Hold pose for 20 seconds while stretching steadily.
Watch this space for more DIY warm-up tips that are easy as pie!
Jul
7
At Home Warm-Ups, Part One
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The following are just samples of exercises aimed to improve your flexibility and strength to help prep you up for the actual exercises. They’re best as warm-ups and cooling down routines so your muscles get to ease into the more rigorous actions, and not feel your muscles tighten up and cause injuries.
The Hamstring Stretch
Stand with your feet shoulder-width apart, pointing straight ahead.
Bend forward slowly, arms stretched in front, back flat and with tightened abdominal muscles.
Bend knees slightly, stretching gently and steadily.
Hold for 20 seconds. Repeat.
Best for pre-rowing activities and before elliptical training machine at the gym.
Thigh Stretch
Hold your left foot in your right hand. Slowly pull the heel of your left foot towards the middle of your buttocks, not to the side.
Use your other hand to keep your balance. Stretch gently and steadily without bouncing.
Hold for 20 seconds, then change legs. Repeat.
Best for pre-stairs climbing, cycling, or any sport which involves kicking a ball around. Also for before the stair machine or inclined treadmill at the gym.
Jul
4
Insomniac? Stressed? Get “Naturally” Sleepy And Calm!
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So you’re wide awake at an ungodly hour once again…and you’re not even partying! Insomnia has reared its ugly head and you’re suffering big time. You just want to sleep and put your poor, tired body to rest for the night.
If you’re iffy about taking sleeping pills (and I don’t blame you), why not try taking Valerian? It’s a natural sleep aid that’s been approved in plenty of European countries like Germany and Britain. Native to Europe and North America, it grows in all seasons, with the Latin name Valeriana officinalis. Easily recognizable for its pretty pinkish-white flowers, Valerian is harvested when it’s around two years old for the important compounds found in its roots. These compounds: valepotriates, valeric acid, and other volatile oils, are proven to have sedative powers.
And the natural ingredients of a Valerian plant don’t only induce sleep. They actually help relax the mind, as well. Used as a calming agent for centuries, Valerian is also ideal for even stressful situations in the day time, as well as anxiety disorders including diverticulosis and irritable bowel syndrome.
Some notes before taking Valerian for insomnia or stress, however: it may cause drowsiness if taken during the day. Also, breastfeeding or pregnant women shoud avoid taking Valerian. Otherwise, it’s pretty safe to pop a Valerian capsule, pill, or drink an infusion of it as tea, and let the natural ingredients work their way into a calmer state of mind for you.