These 5 Signs Scream Drink More Water!

My youngest daughter recently started running cross-country.  A cross over from soccer as she loved her coach and he coaches girls soccer in the spring, and cross-country in the fall.  She’s been doing an amazing job, until the one race she was in agonizing pain.  I knew that she was running last after being at a meet all morning, but what did I miss?

It suddenly hit me that no one, herself included, remembered to remind the kids to stay hydrated for the last race.  Then, volunteering to march alongside the band for the oldest daughter in a recent parade, a mom told me of a boy cramping and almost passing out during the last parade.  You guys.  What do I always say (to my kids to be embarrassing)?  Hydrate with some high quality H2O!! Yes.  I use The Waterboy.

So now that we have covered this, grab some water right now and read the rest of this.

5 Signs That Your Body Needs More Water:

  1. You actually feel dry.  Dry mouth, dry eyeballs, or dry skin.  Right.  Like you’ve been through the desert on a horse with no name…or something like that.  Sugary drinks are like adding some crack to your brain and are not going to hydrate.  I do not make these facts up.  I just write them in a more interesting way than others.  If you are experiencing itchy eyes and don’t normally have allergies, go for some water.
  2. You feel like you are 80 years old at age 30.  I might be the exception to this because I started to feel old at 23, but really, if you are experiencing joint pain, I learned about this really cool thing called synovial fluid, and hey.  It needs some love.  Sugary stuff is inflammatory to joints.  Chances are you have heard this.  Water is not.  It helps nutrients move through your blood therefore getting to your joints, and not only that, your body’s cartilage is composed of nearly 80% water.  Hmm.  What if it’s not getting any?  Where is it taking nutrients from?  Think about it.
  3. Fatigue like you can’t explain to the average person.  When I was in chronic fatigue, my body had to work twice as hard.  I don’t try to think back on those days of 24/7 pain for like 5 years, but I do know that I wasn’t doing the correct things.  No doctor ever addressed this.  Seriously.  Water brings oxygen into your body.  No one, not one doctor, said you know, mild dehydration causes the blood to thicken.  I started noticing when I went for phlebotomies that my blood was really thick at certain times (not trying to gross you out, but it was part of my life for over 19 years to watch my blood go into a bag, and technically, I still have to keep an eye on it).  I was always so out of it before, and during the nurses would say drink, drink, drink.  One smart nurse finally hooked me up to an IV.  Duh.  That felt better. I didn’t know that my body was sucking the oxygen out from wherever it could find it, thus creating this sort of mini-storm of fatigue, mood swings, and basically quicksand feeling.
  4. You might suffer digestive problems.  Let’s talk about our colons.  They need some acknowledgement for all the shit they put up with.  << I couldn’t resist, but really.  I would be embarrassed about this, but that ship sailed years ago when my friend was diagnosed with colon cancer and had zero history and the only warning was she thought it might have been hemorrhoids.  I know I sound like my college biology teacher, and I can still hear her today, but she would yell to the class your ermmm feces says lots about your health.  Again, if this saves a life, I don’t mind saying stay hydrated and take note of any issues and see a doctor as needed.  Don’t be embarrassed about this as life is too short.
  5. Your headaches are increasing.  A very noticeable sign all the way down to your young child who is in sports.  A theory is that the dehydration feeling causes pressure in your brain to change.  Drink 2-3 cups of water immediately as that helps (in theory) to level out the fluid levels around your spinal cord.  I believe this to be true as I get enormous pressure and, I notice when I urinate that it is not the right color.  Ack!!  Those two go hand in hand.  Dark pee, headaches, drink more water.  Sorry not sorry.  Trying to be helpful and embarrassing at the same time.

The bottom line is, why don’t we talk about this with our health professionals?  Are we too embarrassed to mention these signs?  Our body is showing us in the only way it can that it is of dire importance that we notice the signs and signals it is giving us.  Liked this?  Here are 5 Steps to Being Healthier Today to continue on in this theme.  Just use the search button on the right hand side or the top tab “health” for more.  Want my newsletter?  That’s over there too.

Need anything else to help you today?  Here’s my online catalog.

5 Things to Start in a New Month to Re-charge!

5 things to start in a new month to re-chargeI don’t know about you, but I am very thankful to see the start of a new month.  I feel bogged down by all of that old month’s nonsense somehow.  Like “get it out of here already” and let’s begin fresh.  Although to be perfectly honest, it could have to do with looking at your bank account at the end of the month and seeing how many “friends” you have in there and wanting them to invite more friends over there so you know, it’s not lonely.

So whee, start of a new month. I feel re-charged with the first day in a new month.  Like it has its own energy and I am going to plug into that.  So I wanted to share with you my tips on how you can use this in your own life.

For inquiring minds, it doesn’t matter if you are single, have kids, don’t have kids, have pets, have no pets except for dust bunnies, whatever.  This really relies on you.  I need you to get that concept like you need air to breathe.  The start of changing and re-charging is always up to you and it can be done at anytime you choose.  So with that in mind…here we go.

5 Things to Start to Re-charge:

  1. Embrace the morning.  Look.  I get it.  I actually do considering I have the Vampire disease and I really am a night person, but I have been setting my alarm clock back 5, 10, then 15 minutes earlier.  Why?  What does this do for you?  First, please use a real alarm clock.  Everyone who watches my videos knows I say this.  It gives back the power and takes it away from your phone.  Any number of things can and do go wrong with technology anyway, but the worst is checking out what everyone else is doing before you check in with yourself.  << Busted.  Seriously.  The urge to check-in on social media is an addiction that only you can start to change when you get fully centered in your own routines that don’t involve the phone being the first thing you check.
  2. Start with gratitudeSo this morning, as the sleepiness was wearing off, and I stretched in bed, I was thankful for my favorite flannel sheets that I use no matter what the temperature is outside.  I embraced my eyes opening, and said thank you for today.  I did a body scan quickly, and told my body how I wanted it to act today.  << This is something I teach in my club about the power of positive thinking and using it to manifest the desires we wish to see come true in our lives.  It’s kind of a long story about how I used to feel when I woke up, but for those of you who are new here, feel free to read this later >> About me <<.  I continued to say thank you for the blessings in my life as I got out of bed.
  3. Have a plan for your meals.  I start this off when school starts again in the fall because in the summer, its fresh veggies and fend for yourself.  However, there’s strength in planning as you don’t see the worst foods in your fridge and grab those…well if you do, it’s at least because you wanted it instead of there was nothing to eat.  I am certified in sports nutrition, but even I struggle with staying on track.  Because I am gluten intolerant and do still have autoimmune disease, I get that life isn’t always fair.  So in order to go around that thinking, I have everything that supports me fully in front of me.  Like 5 foods to boost my mood <<< Read later:)  A new month means a new plan for my fridge, which oddly enough, makes me feel so good!
  4. Move your body!  People who are not used to exercise are often drawn to my style of group coaching.  Why?  Because I get that you don’t want to move when you are in pain, but the benefits outweigh the negatives.  So this summer, I started a new program for myself and I was in some pain of my own making.  And you know what?  That actually feels freaking amazing compared to the pain of dis-ease.  My youngest daughter started to run cross-country as well and her results have been amazing.  Her entire energy changed.  She came home full of those great “runner’s high” endorphins and her entire mood was different.  She was doing things she didn’t think she could do so naturally this boosted her head, heart and health.  Get your friends, fam and anyone else out there walking with you.  No one said you have to start big, and if you need help, check out my baby steps program >>> 4 Weeks to Wellness <<< for a great start to your month.
  5. End your day with journaling.  The research on this alone is astounding as some of you know that I am a former teacher who loves brain based research.  Since starting my own personal journal practice in 2015, my life has changed for the better.  when thoughts struggle to overtake me, I do my yoga breathing, get centered and journal it all out.  I create my world based on how I want it to be and I start to remove my own blocks on paper.  The research on this is that we are using language more and thinking about how to remove these blocks thus improving our immune function as well.  << Seriously.  Writing also has critical connections to speaking, and your communication improves from the “dumbing down” we have seen do to technology and using abbreviations.  << Don’t be mad, it’s not my research, but it is true.  You can use this technique with your entire family if you want and measure the results in as little as 3 months.  Memory starts to improve, comprehension, and more. 

If you are interested in getting the best of my journaling bundle, I put together some of my best resources for you to take advantage of only until the end of this month.  >>> Journaling Bundle <<<  The bundle discount ends soon. 

I really hope this inspires you to start living your best life right now.  I know that if I can do it, and turn my life around, so can you.  ~Aimee

The Steps I took to Change my Life

 

Sometimes, my mind starts to wander and I think back to the year that my skin was on fire night and day.  I have tried very hard to block those memories out, so maybe you have no idea why this blog is called “The Burned Hand”.  I remember getting the incurable disease and thinking that my life was completely over at just 23 years old.  I feel like Ygritte whispering that I know nothing at that age.  And I didn’t.

I think back to the years that I had my children, and knew that I was so extremely fatigued it wasn’t normal and that I was not “bouncing back” from childbirth.  Then the second blood test and the news I had one more incurable disease, okay.  Not shocking, I already knew.  And more phlebotomies yearly would be needed.

I think back to the year my career as a teacher really started taking off and I was known as Mrs. Happy.  I had finally done it!  I changed my outlook on life and working with invisible diseases wasn’t going to stop me.  And then I started getting violently ill after eating.  I couldn’t look at food.  I looked pregnant all the time and my stomach was distended.  I started having severe allergy attacks, and I had vertigo for 3 weeks.  I spiraled down into a place of pain.  No one could touch my skin again, only this time was worse.  The base of my neck to the sitting bone was on fire.  I felt every single vertebrae as if it was on fire and begging to be put out like a living, breathing thing.

My shoulder went out.  My hip went out.  I couldn’t walk and I took a leave of absence from teaching, for presumably, a year.  I told everyone that, but I knew I was never going back.  I knew.  I actually thought that I was going to stay in that place of pain for a very long time, if not forever. 

I was diagnosed then with an autoimmune disease (just barely they said) and “fibromyalgia” due to the 18 points of pain that were in my body.  Didn’t I want to take pain meds for the rest of my life?  No.  No, I didn’t because I already had one disease that could mess with my liver and I wasn’t going to chance this.  It was at this point, that I realized I was screwed.  I had two options.  Get better or become something I didn’t recognize anymore…wait!  I already was.

The post will continue, but you can open these in new tabs if you are interested for later:

So life beats you down folks.  It does.  And it will over and over again if you let it.  What you do after this is up to you.  So here’s the point in my story that I don’t share much, but I was sitting on the couch in those early years, which yes, I wrote through the pain in 2013, but it barely scratched the surface, anyway, and I knew that I had a choice to make.  Get up and live.  Other people surely had as many diseases as I did, okay, I didn’t know anyone at the time, but surely they existed.  So I would live and change my life for them and show them that it could really be done.  I could do it.

One more test would come back in this puzzle that explained that on a purely cellular level I was not processing things correctly, but at that point, I didn’t care anymore.  I already knew I was different, and I was going to move forward.  So here comes the point where I tell you the steps I took.

The Steps I took To Change My Life:

  1. I decided I was going to change.  <<< This is the biggest one that you have to learn.  No one, and I do mean no one, can force you to change.  Period.  If you are waiting for your sign and this post is speaking to you, please write down on your calendar “Day I decided to change and live my life.”  <<<  Seriously.  You’ve got this.
  2. Stop making excuses and lying to yourself.  I will get out of the house tomorrow.  I will join the gym in a few months.  I will try yoga next month.  I will eat better after the “holidays”.  I will…yup.  Said them all.  Been there done that.  I made a plan, and then I stuck to it.  I called it 4 Weeks to Wellness and when each week was over, I would start back again.  Slowly and surely repeating the things I needed to change.  Fitness, I had to move.  Nutrition, I learned what was causing all that pain, balance, what was that anyway? and finally, self-care which was really lacking.
  3. I learned to be thankful for what I already had.  This one was hard.  Not that I wasn’t thankful, but I was so angry.  I was mad at the universe for giving me this life…never really thinking I had that much control over it all, but I was so very wrong.  I was wrong.  I woke up and started a gratitude practice even in my darkest hours.  I couldn’t sleep, but I would roll over and pull myself off.  I would not think of the pain, if it came in I shut it down with these words “Thank you.  Thank you.  Thank you.”  I almost crawled to the bathroom with my eyes shut tight and said I will not insert the F word, think about this F word pain.  When i opened them on my bathroom mirror was the mantra “I am healing”.  Then I would say that to myself every single day.  Also, side note, my girls started to use dry-erase marker like I taught them and left mama messages to read on the mirror.  I was living for them and my husband and I was going to succeed.
  4. I started back to yoga.  I am thankful that someone took the lead in this and initiated my Yoga Teacher Training.  Can you imagine hardly being to move and going to yoga?  I almost said no a thousand times.  I almost quit a thousand times.  I would soak in the tub and almost cry out from pain at doing it, but I would not give up.  I would walk slowly and I would do the best I could, but I would finish that damn training.  I would and I did in June of 2015.  I went on to become certified as well in yoga for arthritis and pain.
  5. I started helping others.  I already had my FB page, but it just wasn’t enough.  How could I connect with others who could change their lives just by thinking about it, writing about it through my new journal therapy, starting a gratitude practice, and with sheer grit, take control of their heads, hearts and health?  I took some money and invested in a platform to build an online community.  I called it the Head|Heart|Health Club and I was going to make it work.  In January of 2017, I opened my doors to everyone who might want help, and I haven’t really looked back.

So if you are new here to the blog, welcome.  I really wanted you to know who I was before, who I am now, and what I am hoping to accomplish for the future of healing yourself.  I know you can do it.  Please stay in touch with me here <<< and get my monthly updates by newsletter if you’d like.  ~Aimee

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Getting Off the Emotional Roller Coaster…5 Things to Try

Getting Off the Emotional Roller Coaster...5 Things to Try

Your thoughts can determine your reality.  Do you accept this?  If so then you know that your moods are triggered by your thoughts which then creates a spiral of feelings.  Some are easy to deal with and others, well, let’s just say you might be having a Dr. Jekyll and Mr. Hyde conversation in your head.

As we start to spiral out of control, the emotional roller coaster senses it and the chemicals in our body either speed up the coaster or slow it down.  It is also important to note that regular eating habits can maintain a good balance in our blood sugar levels so if that is not the case, eat a snack right now and come back to me.

So after doing a check-in on your emotions, and knowing what your trigger is, it’s time to really dig in and do the work.  If you are reading this article, there is no one peeking over your shoulder to tell you how to feel right now, but you are aware that you might need a few tips and tricks to create less of the roller coaster ride, and more of a great sight-seeing train ride, that stays even and is enjoyable.

5 Tips to Get Off the Coaster:

  1. Are you in the present moment?  Imagine the mood is like a balloon.  Detach from it by letting go of the string and watch it drift away.  Same as old thoughts.  To come into this moment right now, practice breathing deeply for a full round of 3 breaths.  Roll your shoulders back and walk around barefoot as needed.  Feel the sensations in the present moment of your toes on whatever surface you are walking on.  Get grounded.
  2. Don’t act, pause.  If the emotion is at the top of that first hill, ride it out.  Throw your arms up and scream down that hill.  Man.  Emotions can suck, but they can be really cool as well.  Exhilarating even.  Think about the situation as a whole and ponder in a week from now, is this going to be the same?  Visualize the emotion you really want to enter in on your next clank up the roller coaster hill. As you come down that next hill, smile.
  3. Don’t dwell in negative.  We get so caught up in negative news, negative drama, and negative reactions that we tend to stay there.  Change your situation if possible.  Get out of the house.  Go for a walk.  Look for a new job, seriously, if it’s that bad.  But don’t dwell as it hasn’t helped you so far.  Make a plan.  Talk to a  health coach or a counselor if you really want a different perspective.  You can do this.
  4. Journal around your feelings.  I know that I teach this, and have several different tools you can use, but it is really true.  Daily my Club members tell me what a difference it makes just doing one exercise I have taught them.  Trying one new thing.  If you don’t believe me, see the link above and read the comments that scroll at the bottom.  You don’t have to be a great writer to practice this.  You can start off by simply writing “Today really sucked and here is why.”  Then shift that into, here is how I want to feel.  Then the next day you can go one step further and write as if the good news you have been wanting has happened or the day went better than expected.  Each day will get easier.  I know you can do this.
  5. Learn to practice mindfulness.  I did a funny live chat about a lady who was definitely not mindful on my last errand and how her day went compared to the manager who just smiled as she came out of the door.  I then starting thinking what if I have been like that?  What if I am seen in that light if I am in a hurry or if I lose my cool in public, which of course, never happens because I am all zen.  Yup.  A zen Scorpio.  hahaha.  <<< not really, but I am a work in progress, okay?

I don’t proclaim to have all the answers as I am still learning and teaching myself and will continue with each breath.  Each day I could have done things differently and of course, the old thoughts do not serve me.  I must let them go and release them.  Live in the present moment as best I can with the tools I have available to me.  Coach my Club and others using my motto “The burned hand teaches best.”  I can teach you because I have gone through it as well.

Want more guidance?  Come join my Closed group through this link.  I won’t hold you hostage and I know that spending $10 on monthly coaching seems too good to be true, but it’s not.  It’s real.

The ember of anger…and how to put it out.

Ember of Anger and how to put it out!

I am going to admit that there are times I run really hot.  There are things that other people speak about and they just don’t know the real deal.  They live in a bubble and seem to enjoy it there, and that’s fine for them, except when things don’t go their way.  They then emerge with their new mantle of indignation they have been knitting in said bubble, and proudly display it.

They point their fingers, and place blame.  Never having been the one to witness a thing.  But many think it feels good to blame so place blame they do.

I get asked all the time, how do I control my anger during times like this?

This is no easy task my friends, especially if you FEEL the anger radiating through your soul.  So let’s take 3 deep breaths and walk through a process you can use when this happens.

How to put out the ember of anger:

  1. Relax.  I know it’s hard.  You know that burning in your gut like you are about to explode?  Maybe it’s that shaky feeling that makes you almost sick?  How about clenching of the teeth?  Here is what you do. Stop.  Just say stop in your head.  Now focus on a stop sign visualization.  Everything is coming to a stop in your head.  Your body.  Your reaction.  You can control it right now and you are saying stop.  Visualize the stopping of thoughts.
  2. Breathe deeply.  Place both feet flat on the floor.  Even if you are in front of someone and you are about to go off.  Take your shoes off in front of them.  They want your anger, remember?  Breathe deeply for a round of three.
  3. Verbally tell them that you need a minute.  If they cross that boundary, that is on them, but you told them to give you a minute.  Be extra nice.  Think of a disarming comment you can make right this minute.
  4. Identify a miscommunication if there was one, because 90 percent is tone.  How did they just say something to you?  Did you take it as a personal affront?  Was it really a back-handed compliment?  Or can you pretend to misunderstand and turn it into a compliment?  When you start to use the situation, the anger is then reflected back on them.
  5. As difficult as it is, stick with “I” statements.  I recently had to do this about a situation involving someone who was particularly nasty and thought the world owed him something.  He felt entitled to something that was not his in the least and was actually breaking a clear law.  No trespassing signs all over the place.  Private property.  Some people though….feel the world owes them things and that is not on you.

What if you have done all this and the anger lingers?

  1. Hot bath at home with Himalayan Pink Salt.  <<Similar to mine.
  2. Put on your essential oils in your diffuser or roller ball.  Might I suggest this Stress Relief blend?  Keep it at work even.
  3. Keep a Yoga Mat at your desk.  Get. On. It.  Practice breathing on it and then stretch out for a minute, then pull yourself back together.
  4. When being Zen fails you, smush the crap out of this Squishy Stress Relief ball, close the door and do whatever you want with it.  Ha:)

Last resort, cue the music and go for a dance.  Or better yet, dare them to a dance off.  Humor always wins.

Raise Your Energy Right Now With These 3 Tips!

3 tips to raise energyI know you feel it too.  Some wonky, stagnant, possibly influenced by Mercury Retrograde, weird vibes.  The downdraft of negative energy is flowing around your T.V., other people, and your cell phone.  Anytime you see a headline of something negative, you feel yourself being pulled down.  Every click-baity headline designed to grab your energy is doing just that.

It is more vital than ever to surround yourself by those types of energies you really want to attract and protect yourself from the ones you wish you could repel.  So how exactly do we repel the bad stuff?

We raise our energy!

We work each and every day to detoxify our heads, hearts and improve our overall health by clearing ourselves of the energetic gunk that is trying to drag us down.  Our programming, our limiting beliefs, and much more that feels “heavy” and not in true alignment with who we want to be has got to be shed like a snake skin.

Great!  How do we do this?

  1. Stop.  Drop.  And meditate or sit in easy pose (sukhasana).  I am going to give you a tip from my Club this month.  I knew that people would need support during this time, so I wanted to introduce easy and accessible yoga poses to my Head|Heart|Health Club.  I want you to begin your practice seated…anywhere, but outside in the sun is great as well.  Close your eyes and feel the earth beneath you.  Feel every part of your body and visualize the earth supporting you.  You are at peace.  Take a deep breath in through your nose and as you let out a long exhale, feel your feet, legs and pelvis releasing a bit further into the ground.  As you begin to surrender to the pose, notice how you feel without resistance.  The spine naturally feels better and more light.  The crown of the head is nice and level.  You feel a good connection to the ground beneath you and you are at ease.  Thus easy pose has already helped stabilize your mood.
  2. Express gratitude for the world around you.  Do not spend this time yearning for the things you do not have.  Instead, appreciate the good in your life and it will come back to you ten-fold.  This practice begins to increase the abundance in life and I have personally noticed a huge shift upon repeating my 30 day Gratitude Journal exercises.  If you need more support on this, feel free to visit my E-book link.  The science of being thankful for what we already have in our lives was the true basis of how I learned to heal what I once perceived as a broken body.  Shifting my perspective to what I could do versus what I could not do continues to help me through life as well as through my yoga practice.  I am so very grateful that I can move again without crying because I can remember a time when this was one of the hardest things I ever did.  Making it from the bed to the bathroom.  Little by little, that practice of waking up and saying thank you with each step healed my soul.
  3. Learn to eat more mindfully.  This one can be a difficult task for lots of people.  I am teaching in my Club this month that eating Mindfully does not mean starvation.  It simply means being more aware of what certain types of food do to your moods, how you feel after you eat, and what actually makes you feel amazing versus what makes you feel regret and guilt.  Mindful eating also involves higher vibrational foods such as clean eating.  One ingredient good ole’ vegetables, fruits, nuts, and other things you can actually pronounce.  As well as upping the water intake daily.  It really can be that simple to start raising your vibration and blocking the energy drain.

I hope you enjoyed these tips today and if you want more information on anything that I teach, please see my brand new online portal.  When you click I need support, it takes you to read about the Club and what we have to offer you!

Tips to Raise energy

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5 Ways to Spring Clean Your Life!

Well, we did it.  We made it to the first day of spring, but for many of us, it doesn’t quite feel like that outside yet.  In fact, there might have been sightings of snow yesterday or it might still be on the ground.  Here in the Northern Hemisphere, the weather has been a bit interesting.

For many of us though, no matter where you live or what the weather is, we can all use a little light cleaning, or perhaps some deep cleaning, of our lives.  It’s time to re-evaluate who and what you want to keep in your life so let’s get started.

5 Ways to Spring Clean Your Life:

  1. I have no closet space!  Okay, so guess what this means?  It’s time to take out as much as possible, try it on, and part with it if it doesn’t fit, you aren’t going to wear it again, or you haven’t worn it in 3 years.  Yup.  Now make those piles, and include your shoes.  If you don’t love it, and it doesn’t work for you, it goes.
  2. Check the expiration dates…in your fridge.  It’s time to get some fresh food in there, you know?  Start with some nice leafy greens, more fruits and veggies and less processed stuff.  You will start to feel better.  More smoothies, and more prepping the snacks ahead of time.  Go ahead and add some fruit water while you are at it.  You will feel much better.
  3. And cue the Rocky music in your head.  It’s time to add a bit more exercise to your day.  I know, I know.  You have been avoiding it.  Well, guess what?  93 days until summer starts.  Let’s make the best of it right now!  Try some exercises at home if you don’t want to get out or even jump-start the next 4 Weeks of your Life with my baby-step plan.
  4. Clean the friend lists and streamline social media.  If you don’t really speak to acquaintances who send you requests because you might know each other from something long ago…or even better, have never met and they don’t speak to you, start thinking about clearing some space.  Especially if they are politically charged and you don’t have the energy for that in your face all the time.  Your energy is important…and keeping it clean is valuable.
  5. Mirror, mirror on the wall…I need sleep before I fall.  How’s your sleep schedule?  Try knocking off from technology an hour earlier.  No matter what.  Tell people as well.  Look friends, I really like you, but at 9p.m., I shut my phone off  There.  It’s done.  Now relax with a new routine.  Read a book, soak in the tub, and get some sleep.  Start a gratitude journal practice.  But try something new that helps get you into better sleep habits.

Start being more mindful today of what you allow into your home, your car, your work area, and of course, your life.  As you work to spring clean your life,  things will start to fall into place.

 

 

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10 Tips for Quitting Smoking

A Guest Post By Leo Babauta

I recently celebrated my one-year anniversary of quitting smoking (editor’s note, he quit in 2007). Well, of finally quitting … like most smokers, I had tried to quit many times and failed. But this quit stuck, and I’d like to share the top 10 things that made this quit successful when the others failed.

1. Commit Thyself Fully. In the quits that failed, I was only half into it. I told myself I wanted to quit, but I always felt in the back of my mind that I’d fail. I didn’t write anything down, I didn’t tell everybody (maybe my wife, but just her). This time, I wrote it down. I wrote down a plan. I blogged about it. I made a vow to my daughter. I told family and friends I was quitting. I went online and joined a quit forum. I had rewards. Many of these will be in the following tips, but the point is that I fully committed, and there was no turning back. I didn’t make it easy for myself to fail.

2. Make a Plan. You can’t just up and say, “I’m gonna quit today.” You have to prepare yourself. Plan it out. Have a system of rewards, a support system, a person to call if you’re in trouble. Write down what you’ll do when you get an urge. Print it out. Post it up on your wall, at home and at work. If you wait until you get the urge to figure out what you’re going to do, you’ve already lost. You have to be ready when those urges come.

3. Know Your Motivation. When the urge comes, your mind will rationalize. “What’s the harm?” And you’ll forget why you’re doing this. Know why you’re doing this BEFORE that urge comes. Is it for your kids? For your wife? For you health? So you can run? Because the girl you like doesn’t like smokers? Have a very good reason or reasons for quitting. List them out. Print them out. Put it on a wall. And remind yourself of those reasons every day, every urge.

4. Not One Puff, Ever (N.O.P.E.). The mind is a tricky thing. It will tell you that one cigarette won’t hurt. And it’s hard to argue with that logic, especially when you’re in the middle of an urge. And those urges are super hard to argue with. Don’t give in. Tell yourself, before the urges come, that you will not smoke a single puff, ever again. Because the truth is, that one puff WILL hurt. One puff leads to a second, and a third, and soon you’re not quitting, you’re smoking. Don’t fool yourself. A single puff will almost always lead to a recession. DO NOT TAKE A SINGLE PUFF!

5. Join a Forum. One of the things that helped the most in this quit was an online forum for quitters (quitsmoking.about.com) … you don’t feel so alone when you’re miserable. Misery loves company, after all. Go online, introduce yourself, get to know the others who are going through the exact same thing, post about your crappy experience, and read about others who are even worse than you. Best rule: Post Before You Smoke. If you set this rule and stick to it, you will make it through your urge. Others will talk you through it. And they’ll celebrate with you when you make it through your first day, day 2, 3, and 4, week 1 and beyond. It’s great fun.

6. Reward Yourself. Set up a plan for your rewards. Definitely reward yourself after the first day, and the second, and the third. You can do the fourth if you want, but definitely after Week 1 and Week 2. And month 1, and month 2. And 6 months and a year. Make them good rewards, that you’ll look forward to: CDs, books, DVDs, T-shirts, shoes, a massage, a bike, a dinner out at your favorite restaurant, a hotel stay … whatever you can afford. Even better: take whatever you would have spent on smoking each day, and put it in a jar. This is your Rewards Jar. Go crazy! Celebrate your every success! You deserve it.

7. Delay. If you have an urge, wait. Do the following things: take 10 deep breaths. Drink water. Eat a snack (at first it was candy and gum, then I switched to healthier stuff like carrots and frozen grapes and pretzels). Call your support person. Post on your smoking cessation forum. Exercise. DO WHATEVER IT TAKES, BUT DELAY, DELAY, DELAY. You will make it through it, and the urge will go away. When it does, celebrate! Take it one urge at a time, and you can do it.

8. Replace Negative Habits with Positive Ones. What do you do when you’re stressed? If you currently react to stress with a cigarette, you’ll need to find something else to do. Deep breathing, self massage of my neck and shoulders, and exercise have worked wonders for me. Other habits, such as what you do the first thing in the morning, or what you do in the car, or wherever you usually smoke, should be replaced with better, more positive ones. Running has been my best positive habit, although I have a few others that replaced smoking.

9. Make it Through Hell Week, then Heck Week, and You’re Golden. The hardest part of quitting is the first two days. If you can get past that, you’ve passed the nicotine withdrawal stage, and the rest is mostly mental. But all of the first week is hell. Which is why it’s called Hell Week. After that, it begins to get easier. Second week is Heck Week, and is still difficult, but not nearly as hellish as the first. After that, it was smooth sailing for me. I just had to deal with an occasional strong urge, but the rest of the urges were light, and I felt confident I could make it through anything.

10. If You Fall, Get Up. And Learn From Your Mistakes. Yes, we all fail. That does not mean we are failures, or that we can never succeed. If you fall, it’s not the end of the world. Get up, brush yourself off, and try again. I failed numerous times before succeeding. But you know what? Each of those failures taught me something. Well, sometimes I repeated the same mistakes several times, but eventually I learned. Figure out what your obstacles to success are, and plan to overcome them in your next quit. And don’t wait a few months until your next quit. Give yourself a few days to plan and prepare, commit fully to it, and go for it!

BONUS TIP #11: THINK POSITIVE. This is the most important tip of all. I saved it for last. If you have a positive, can-do attitude, as corny as it may sound, you will succeed. Trust me. It works. Tell yourself that you can do it, and you will. Tell yourself that you can’t do it, and you definitely won’t. When things get rough, think positive! You CAN make it through the urge. You CAN make it through Hell Week. And you can. I did. So have millions of others. We are no better than you. (In my case, worse.)

 Editor’s note:  Lots of people have asked for this, so I pulled a guest post.  If you are interested in replacing some thoughts with positive ones and being more mindful of getting healthy, see the Work With Me tab as I would suggest the Gratitude Journal to keep you going on the right path.

How Creating Self-Compassion Opens the Door to Healing

Self-compassion

Whew.  Some weeks are harder than others.  After coming off of my recent MCL knee injury, I was made to rest for approximately 6 weeks.  I had to learn things all over again that I worked really hard to teach myself when my body was so wracked with pain I could barely move.

How did I create self-compassion for myself and how did it allow me to actually heal in a more complete way?

I was working not to trigger those thoughts of pain, and in those first days, it was a struggle to practice everything I teach my group to do…which ended up being a blessing in disguise.  I learned now that I have those skills in mindfulness, which I previously did NOT have in my tool box, that I can get through the pain much easier. 

In our society, we are taught that bashing ourselves is not only okay, but it gets people’s attention.  Unfortunately, research has proven that this leads to consequences in the thought processes that actually perpetuate anxiety, depression, and of course lowered self-esteem.

Wait.  Where’s the good news?   Psychologist and author Kristin Neff, has said that cultivating self-compassion really centers around three things: self-kindness, common humanity and mindfulness.  I had actually been practicing all three in my journal therapy and wasn’t even aware that it had been “studied” and researched.  I just knew intuitively that I had a knack for getting to the root of the problem thus helping others to heal as well.

Strategies for Creating More Self-Compassion

If you are working through emotional triggers and trauma, this part is a must do in your self-care routine.  I will kick your butt if you try that lame excuse of not having enough time.  Wake up at least 5 minutes earlier, put your sticky note on the calendar to journal and/or try one new thing a day for 30 days, etc.  Most people who tell others that they don’t have enough time are really saying Hey, I hear ya.  Taking care of myself right now isn’t a priority. 

Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” ~H. Jackson Brown

Just saying.  ^^^

Now that some of you are pissed at me for telling the truth, let’s move on to the strategies.  By the way, if you don’t know who is writing this, read this link later. <<< You might be less inclined to be mad at me.  I have been there.

  1. Acceptance is key.  Thus the truth-telling.  I used every excuse in the book, blamed whatever I could, but the truth was, I needed to learn to love myself pain and all.  I needed to accept that I might not ever be well, and that my friends, was a bitch.   That was the other part of me that I denied.
  2. Dig deep.  Somewhere, deep inside of me, was the part that was hardest to make peace with.  It was the me before all this happened.  You know what, she didn’t ask for this.  Okay.  Got that.  But how would she feel knowing that I was staying stuck in my pain?  She’d be pretty pissed at me.  It is time to make peace with the old me, and become who I was supposed to be.
  3. Watch how the language changes.  I remember my dad.  Sigh.  He is still alive, don’t worry, but it was the way he dealt with this situation (bless his heart).  As someone who is highly sensitive to others emotions, I could feel his sadness.  He felt so sorry for me.  NOT helpful.  It was not his fault you see, but still not helpful.  As part of the parents who both gave me the hereditary condition, they both, in some small way, felt responsible.  Okay, so it is important to recognize who is around you when you speak to yourself as well.  You might be so programmed by your parents or others that you continue this woe is me…I am not worthy…I am so __________.  Insert your negative perception of yourself.
  4. Get out of your head!!  I am now great at this, but I was NOT for many years.  As a matter of fact, I have been practicing this now for 3 years and it has really changed my world.  In yoga, I mention this frequently as I teach my class this one thing.  Drop back into your body.  That sounds easy to do, but let’s try it right now.  Touch your scalp.  Feel your hair follicles come alive as you give yourself a scalp massage.  Touch the top of your ears, all the way down to your ear lobes.  Close your eyes.  Breathe deeply for a full round of three.  Say “I am worthy.” With each breath feel the worthiness come into your being.  Now open your eyes.  You have just soothed your parasympathetic nervous system.  Ta-dahhhh (you basically help the fight or flight response calm down).

Whew.  I don’t know about you, but I feel better just exploring how these tips really helped me change my life.  In creating my journal therapy content each month, there is so much more that goes into it.  I created a group where people like me could heal in a supportive environment and work through this “stuff” that truly gets in the way of our healing.  Never before had I ever, in 18 years, found a group that was working on healing the Head|Heart|Health of the matter.  Quite simply, I created what brought me back to life.

I hope this has helped you today and if you want to be included on my newsletter, the sign up is on the side of the blog.  Feel free to use the social sharing buttons if this article resonated with you!

She believed

 

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Reduce Stress Now With These 3 Tips!

tips for stressEvery single day, I see signs of stress.  The most stressed people seem to pop in to my yoga class as beginners.  They are literally alive with stress.  I can read their energy like a neon sign.  Do I have the right mat?  Let me look at my phone again for just a second to alert everyone not to bother me for an hour.  Oh, look at her yoga pants.  Is that what I should have bought?  My toes.  Crap.  I didn’t get a pedicure and this class sees my toes.  What if she makes me ohm?  I can’t be doing that.  It’s against my beliefs. 

Okay, so some of these have actually been said directly to me as the yoga teacher…and others said to a friend nearby.  It’s a small quiet space and I pick up on things.  The truth is, I can actually narrow it down to 3 tips because we just don’t do this in our lives.

Reduce Stress With These 3 Tips:

  1. Be present.  <<< I can actually end the article right here, but most people don’t know how to be present, so let me explain.  I read somewhere that being present is an ART.  And I want you to remember that.  In your Activities, Routines, and Triggers.  What we do daily…where we are.  Kids activities or yours.  Be mindful of your feelings and stress levels.  In your daily routines, pay attention to what you are thinking about.  Is it in the now or the past or future?  Focus.  Lastly, triggers.  These we need more help with.  <<< You can open my linked guest post after this.
  2. Are you taking a step back and breathing?  Most people do not take a step back and inhale deeply.  Even in my yoga classes, I actually have to teach deep breathing.  People even breathe quickly.  Like hurry up breath, I got things to do.  But instead, rephrase and mentally say “I can slow down and breathe today.”  If you take longer, deeper, more cellular breaths you will actually start to lower your blood pressure, so do that for a full round of three.  Daily.  Each time you feel stress, panic or anxiety come on.
  3. Think for yourself in a non-judging way.  As I said today on my FB Live, yes, this one is hard people.  Most people lack the ability to just let the thoughts pass by as observations.  Sometimes we think not nice things.  About ourselves, others, society as a whole, etc.  Sometimes, the thoughts aren’t even ours.  They were programmed in long ago by things we heard our parents say and now we say them to ourselves too.  But what if we practiced discernment?  The ability to practice more understanding or awareness.  What if we knew we sounded like a programmed robot on auto-pilot?

My glorious and wonderful friend was so scared of letting me down, her words, in my yoga class that she came in apologizing.  She hadn’t seen me in years, and wasn’t aware at all of how I taught yoga.  She knew she wanted to do it, and in her eyes, it was the Instagram version.  Umm no.  I am not an Insta teacher.  She thought she had to be flexible (no), dressed in the latest (no), and have a pedicure.  No.  It took several classes of me actually teaching the yogic breathing, philosophy and more to get her to come in to class and just breathe a sigh of relief.  No one was watching her.  They were all in their own heads.  It is okay to fall out of a pose.  It is okay to try something and fail.

The stress she had created in her mind was all based off assumptions of judgement, and fear of wanting to fit in.  As we practice patience, trust, acceptance, and letting go, we can begin to feel the stress melt away.  So what if you mess up?  In anything?  The beauty of life is that you can start again.