Archive | April 2015

What are the Challenges that Derail Your Achieving a Healthier Life and How Can You Transform Them?

Why do most people get off track with their attempts to keep up a healthy lifestyle?

What happens?

Check below for the common reasons. What Are Yours?

Overwhelming circumstances

You may find that your life at present is touched by many difficult circumstances that make achieving a healthier life may seem impossible. You might feel helpless and hopeless about changing. Is this how you are feeling? I have felt that same way before. Things CAN change for the better.

I encourage you to explore Essential Skills #10-Seeking Support and Counseling. This can help you sort through all that is going on for you, and you can come up some possible options to try out. Taking the time to do this is WORTH its weight in gold!

Go Within FOR ANSWERS13 HABIT PATTERN CHANGE_756557

I encourage you to Set your intention:  Plant the Garden of Your Life With Seeds of Well-Being as you explore making new life choices that can free the being that lives inside of your own skin from suffering, pain, and distress. Know that you CAN figure it out!

88WATER THE GARDEN_588356111 GARDNER PLANT SEEDS_5883489

Next consider delving into the sections below. If your reasons for being unsuccessful go beyond the usual “food and physical activity” lifestyle-change suggestions, I encourage you to invest in yourself.

Pause. Explore these very common challenges that derail people’s healthy living efforts.

Worry

18 PORTABLE LUNCH BREAK_519050 Self Hug-CAROL

Practice self care–to find the answers to the challenges you face!

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When life feels “balanced” the urge for chocolate chip cookies and other comfort foods diminishes. So consider exploring… 

HARMFUL EMOTIONS HARM YOULIFE IS FULL OF BEAUTY. NOTICE IT

Minding Your Mental Health

Readers can review 25 mental health conditions and determine the best course for treatment. Examples: anger, phobias, depression, anxiety, burnout, co-dependency, eating disorders, passive/aggressive behaviors, marital/relationship problems, gambling, grief/bereavement, parenting issues, self-esteem, sexual concerns, sleep problems, stress, and many other topics are covered.

Suggestions are given about when to seek emergency care, when to see a physician, when to go to a counselor, and when self-help is appropriate. 7 3/8″ x 9″. 96 pages COST: $6.49. Item #: 2147. Go to the “products/online store–> Medical Self-Care Guides” http://www.healthylife.com/ Page: http://www.healthylife.com/products.asp?productsID=23

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Getting to Know Your Stress and How to Management It

stress

Stress can harm your health by impairing your immune system and promoting disease. A stressor becomes harmful when an individual lacks an effective way of controlling it. Stress is also a common reason given for overeating or emotional eating. Some individuals tend to avoid physical activity when they are stressed out, too. Therefore, it’s important to recognize the signs of stress and find ways to manage stress to promote fitness.

  1. What is stress? Any mental or physical stimulus that disrupts the body’s equilibrium—it can be positive or negative. Any change that you must adjust to. It can be:
  2. Environmental (noise, weather, traffic, time pressures, job performance standards)
  3. Physiological (illness, lack of sleep, poor diet, aging)
  4. Thoughts (worry, negative self-talk, fear)

Stress and How It Affects Your Mind and Body:

5. Stress is revealed through physical and emotional symptoms:

Physical                                                                      Emotional

 

Fatigue Irritability
Tension headaches Frustration
Upset stomach Feeling helpless
Difficulty sleeping Loss of self-esteem
Tense muscles Loss of concentration
Shortness of breath Withdrawal
Change in appetite Anxiety

What are the signs you use to recognize stress? Use mindfulness (practice being aware of stress symptoms since they often become unconscious)

Some Methods for Reducing Stress.  You Are Your Wisest Counselor!

Body Scan

Predict it with awareness Nutrition
Assertiveness Rest or Sleep
Look at self-talk Physical activity
Emotional expression/Sharing Relax/Deep breathing
Look at past experiences Find support
Diversion/Recreation Humor
Preparation/Organization Writing
Allow enough time Counseling
Mindfulness Prioritize
Anger management Hobbies
Set realistic goals Music
Set healthy limits Massage
Correct thinking distortions Nurturing
Enjoy the beauty of nature Pet an animal
Manage triggers: alter, avoid, accept Balance time alone, with others, work, rest, and fun

© 2004, adapted with permission, Kaiser Permanente Northwest Health Education Services, Cultivating Health ™ Weight Management Kit

 Self Hug-CAROL

Lavish nourishing restorative techniques on yourself as you explore On-the-spot stress management techniques.

When we remind ourselves of the benefits for changing, it can help us get back on track. Note the benefits for physical activity. Physical activity can lessen stress, control blood pressure, decrease resting heart rate, etc. But it also helps to deal with stressful situations be increasing your mental sharpness, concentration, problem solving skills, and creativity. Shifting our attitudes will also help us overcome our resistance to doing exercise.

 WORLD DAY OF METTA

Stress is also a common reason given for overeating or emotional eating. Two out of three people eat more under stress. Plus, we don’t usually overeat vegetables when we’re stressed (Did you notice that “stressed” is “desserts” spelled backwards?) You can make small changes over time to improve your eating habits. Do your best tochoose foods rich in nutrients when you are under stress–vegetables, fruits, whole grains, lean protein, fat-free dairy, and healthy fats in moderation. Limit sugar, unhealthy fat, caffeine, and alcohol.

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 Exercise is like “mental floss”. It cleans out the stress that is stuck in your brain!

What do you find helps manage stress for you?

Resources:The Relaxation and Stress Reduction Workbook, by Martha Davis and Mathew McKay, © 2002, New Harbinger Publication, Inc. Check out New Harbinger Publishers

  •  www.teachhealth.com gives the medical basis of stress, depression, anxiety, sleep problems, and drug use—explained in a fun, easy-to-read format. It’s really excellent!
  • http://www.mindtools.com/smpage.html Learn 48 essential leadership skills at mindtools.com. Also visit links at:  http://www.mindtools.com/links/Links.html
  • www.stress.about.com articles and tips for reducing stress
  • www.mindfulplace.com MBSR: Mindfulness Based Stress Reduction by Denice Gour. Find recorded meditations here: www.mindfulplace.com/id13.htm

  • Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (Paperback) by Jon Kabat-Zinn
    This book is also a terrific introduction for anyone who has considered meditating but was afraid it would be too difficult or would include religious practices they found foreign. Kabat-Zinn focuses on “mindfulness,” a concept that involves living in the moment, paying attention, and simply “being” rather than “doing.” While you can practice anything “mindfully,” from taking a walk to cleaning your house, Kabat-Zinn presents several meditation techniques that focus the attention most clearly, whether it’s on a simple phrase, your breathing, or various parts of your body. The book goes into detail about how hospital patients have either improved their health or simply come to feel better despite their illness by using these techniques, but these meditations can help anyone deal with stress and gain a calmer outlook on life.

Freedom-FLOATING IN STARS CALMNESS

Explore also: 

If you find that you are experiencing CHRONIC STRESS PATTERNS, that is a sign that your life is out of balance. Perhaps consider: Do you experience overwhelming circumstances and can’t achieve a healthier weight?

Go Within FOR ANSWERS