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Tips for Surviving the Holiday Season if This Time of Year Is Difficult for You

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by Brooke Faulkner

When many people talk about the holidays, they speak with a feeling of warmth and love. They associate this time of year with family and giving. Kids get gifts and winter break; parents get to see their children believe in something magical; and families embrace and feel blessed for their time spent together. Holidays feel nostalgic for many, and this time of year brings back memories of baked cookies, Christmas movies, and cozy mornings with hot cocoa and playing in the snow.

However, plenty of people have a difficult time during the holiday season. Some may feel lonelier during the holidays. Some may have feelings of grief due to the absence of a loved one during this time. Some may not have family, or be estranged from their family. Some may feel ostracized if they are single, without children, or going through a separation. Some may be experiencing financial troubles that are exacerbated during the gift-giving holidays. Some may be struggling to stay sober or battling with their mental health. No matter what your story is, there are tips that can help you survive this difficult time of year.

Get Out of Town

If the holiday season is hard for you, it might be the perfect time for you to get out of town and create new memories away from any triggering people or situations. Travel has a way of helping you feel rejuvenated and can help in increasing your feelings of independence and adventure. Visit some of the most amazing cities in the world — some of which won’t feel like the holiday season in terms of temperature and culture. Even a road trip to a nearby resort or a winter camping weekend can help to remove you from the hard parts of being at home. You have every right to take this time and mold it into whatever you need to help make you feel better.

Create New Traditions

Some of the common traditions that people have can make this time of year worse for people. Even your own traditions can be triggering if you’ve lost someone or been recently separated. Instead of sticking with the traditions that are difficult, create new ones. If you’re feeling especially lonely, spend this time of year visiting shelter dogs or retirement communities to be a source of comfort for others who may be lonely as well. If you recently lost someone, make a new tradition of celebrating them somehow, like making their favorite recipe or watching their favorite holiday movie. Pinpoint the hard parts of the holiday and find ways to make them your own, or replace them altogether.

Plan an Exit Strategy

If you’re worried about something happening during holiday events that will be hard, be sure to plan an exit strategy. Sometimes it’s being around toxic family members, sometimes it’s being around drinks when you’re trying to be sober, and sometimes it’s seeing spouses or families simply enjoying this time of year. Each of those things can lead to heartache, so you are allowed to remove yourself if things get hard. Plan an excuse to get out of an event beforehand in case something happens. It might even be helpful to set the scene and tell people, “I may have to leave early,” or “I may get called into work,” to help make it easier to leave. This will make it less awkward if you need to make a getaway from something that is hard to handle.

Find Something You Enjoy

When this time of year is hard for you, help yourself by finding something about it that you enjoy. Maybe this time of year is hard, but you love the snow, helping others in need, or watching Christmas movies. You might try diving into more snow sports like skiing or snowshoeing to help you with something you enjoy during this time. Not only can it help when things get hard, but exercising in nature can also help with things like occupational burnout or helping to combat seasonal affective disorder.

If you love helping others, you may make this time of year into a tradition of giving by adopting a family or buying gifts for charity. If you can’t think of many things you enjoy, try to find something you haven’t done yet to find the thing about this time of year that you do enjoy.

Be Kind to Yourself

More than anything, it’s important to be kind to yourself during this time of year. Sometimes there’s nothing particularly triggering about the holidays, but things seem to be difficult anyway. This can be due to added stress, being stretched too thin, or spending more time comparing your situation to someone else’s. Be kind to yourself by managing your expectations and making your mental health and self-care a priority. Commit to one holiday party instead of all of them, suggest another family member hosting this year, or stay focused on unplugging from social media altogether. If it’s too hard to take an active part in the holidays, forgive yourself for that. The holidays are hard for many people, and it’s okay if your holiday season doesn’t look like everyone else’s.

Though the holidays are magical for some, others feel the weight of expectations. They are expected to buy a big gift, attend the parties, be around family, and act as though this time of year is a blessing. For some, that’s just not how it feels. It feels heavy and fake. It feels stressful and overwhelming. It feels emotional and difficult. If the holidays are hard for you, rewrite the hard parts. Get out of town, create your own traditions, plan an exit strategy, find something you enjoy, and be kind to yourself. Hold on tight until this time of year has gone by. Until then, utilize some of these tips to help you get through it.

6 Signs That You are Dealing with Acid Reflux

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Primarily a problem attributed to a western lifestyle, around 18% to 28% of the US population suffer from occasional to regular bouts of acid reflux, according to studies. Often called indigestion or heartburn, the symptoms can range from mild discomfort to severe chest pain. In the majority of cases, you can treat irregular bouts of acid reflux by simple lifestyle changes. For those who suffer frequent or long-term discomfort, surgery may be the only option.

Cause of Acid Reflux

The medical term for regular acid reflux is gastro-esophageal reflux disease (GERD). As we eat, our food passes through a set of muscles that form a valve at the base of the esophagus (the tube running from throat to stomach). The food then enters the stomach and starts to be broken down by gastric acid. Under certain conditions, such as a weak or leaky valve, this acid can find its way into the esophagus, triggering the uncomfortable symptoms we know as heartburn. If you suffer any of these six signs of acid reflux on a regular basis, you may well have GERD.

  • A burning chest pain
  • A sour or unpleasant taste in the mouth, caused by the acid
  • Difficulty swallowing your food or keeping it down
  • Recurring hiccups or niggly cough
  • A hoarse voice
  • Feeling sick, and uncomfortable bloating

Many people suffer the odd bout of heartburn from time to time. A range of lifestyle issues can be responsible such as spicy foodstuffs, and caffeine or alcoholic drinks (according to this study). Furthermore, stress and anxiety attacks, being overweight, heavy smoking, some over the counter medications, and pregnancy can all trigger the onset of heartburn. In addition, developing a hiatus hernia can bring on the problem.

Lifestyle changes

As previously mentioned, you might just need to make a few lifestyle changes to reduce or stop bouts of acid reflux. Make a note of food and drinks that seem to trigger your heartburn, and try to avoid them. Avoid going to bed on a full stomach, by arranging to eat your evening meal two or three hours before bedtime. Try eating little and often, rather than having two or three big meals. If overweight, start a weight reduction program. There are many community-run weight reduction programs available where people work together to shift those unwanted pounds.

Raise the top of your bed by around 20cm, so your head and chest are higher than your feet, ensuring stomach acid travels down, rather than upwards. Make sure underwear or nightwear is loose fitting around the waist, and cut out, or cut down on the usual suspects of alcohol and tobacco. However, if you’ve been keeping a daily intake diary, and prescribed medicines appear to trigger your heartburn, consult your doctor for a change of medication.

Acid reflux treatment

For very occasional occurrences, a glass of milk or shot of peppermint may be all that’s required to solve mild heartburn. For more stubborn bouts, a good acid reflux treatment can be either bought over the counter or prescribed by a doctor.

Most treatments available in your local pharmacy or supermarket fall under the collective title of antacids and are available in tablet, capsule, sachet, or liquid forms. Antacids work by either neutralizing acid in the stomach or throat, or reducing the amount of acid the stomach produces.

Among the best known are Alka-Seltzer, a large tablet that is dissolved in water, and Gaviscon, a liquid formula that helps line the stomach and holds back acid from entering the esophagus. If you find your antacids are causing constipation or diarrhea, ask your pharmacist for an antacid medication that contains both aluminum and magnesium hydroxide, which should minimize these side effects.

If all else fails, see the doctor

If you’ve tried many antacids without success, then a visit to your local health center should be made. It will allow your doctor to carry out further tests to establish whether the problem is caused purely by acid leaking into the throat, over-production of stomach acid, or something more serious. Your doctor will likely prescribe drugs such as ranitidine, lansoprazole, or omeprazole, which reduce the amount of acid made by the stomach. Failing that, and after further investigations by a specialist, he may well suggest an operation called a laparoscopic fundoplication, which will surgically reduce the stomach’s acid production, and stop your acid reflux

Preventive Mental Health Care: What You Should Be Doing to Keep Your Mind Healthy

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October is National Depression Awareness Month, and it’s easy to show support by sharing facts and figures — like the statistic that 6.9% of adults in the U.S. had at least one major episode of depression in 2015 alone. As we take the time to focus on spreading awareness of this debilitating struggle, though, it’s also critical to focus on solutions as well.

Often the symptoms of mental illnesses can be soothed before they become unmanageable through simple, home-oriented remedies. Here are a few suggestions to foster a daily lifestyle aimed at proactively keeping your mind healthy over the long term.

Watch What You Eat

Junk food is bad for you. No surprise there, right? It can lead to inflammation in your body, which can directly affect your brain’s stress levels and learning ability. If you want to stay mentally healthy, you need to make sure that you’re feeding your mind the nutrients that it needs.

This can be done in many different ways, and there are countless foods and diets designed to help with mental health. The important thing is that you do your research, pick a diet that you feel is right for you, and then stick to it. As is always the case with these kinds of things, it never hurts to ask your doctor for input as you go.

Get Up and Go Outside

One of the tried-and-true methods for keeping a robust mind is to always be incorporating exercise (and by extension, endorphins) into your life. Some common exercising options include:

  • Going for a run.
  • Working out at the gym.
  • Taking a yoga or pilates class.
  • Doing a 7-minute workout.
  • Going for a walk.

Whatever you choose to do, make an effort to get moving on a regular basis. If possible, try to do so outside, too. Getting outside and engaging with Mother Nature can do wonders for your mind. It can help you relax, find peace, and detox from the endless procession of devices and gadgets that we are continually tethered to.

Get Good Sleep

Poor sleep is always bad for your mind, and it only gets worse if you’re struggling with the symptoms of a mental illness. You can’t sleep poorly all week and then “catch up” on the weekend, and time spent in bed also doesn’t equate to time spent sleeping, either. If you struggle to get adequate sleep, it’s important to take steps to address the issue. You might consider:

  • Avoiding naps and caffeine too late in the day.
  • Creating a bedtime routine that encourages your body to rest.
  • Spending time meditating before you go to sleep.
  • Setting up your bedroom as a peaceful, technology-free zone.

Utilize the Oils

Sweet Orange and Eucalyptus Essential Oils

While modern medicine can be a Godsend in many situations, often you can address minor mental health concerns with a gentler approach. Essential oils have been heralded for quite a while now as some of the best home-medicinal tools to help care for your mind. Not only that, but different oils can help in various ways.

Frankincense oil, for instance, can relieve anxiety and stress. Lavender can help with sleep, depression, and restlessness. Peppermint oil can improve memory and alertness. All it takes is putting some water and a few drops of your oil of choice into a diffuser, and you can begin to reap the benefits.

Along with essential oils, there is also CBD oil. The increasingly popular over the counter cannabis product is known for its ability to help with mental health. CBD oil can relieve stress, anxiety, and depression. It also helps with sleep and can generally enhance your cognitive function.

Look for Cognitive Distortions

Stress is a normal part of life. Trying to completely eliminate stress in your life is a fool’s errand — and it can seriously affect your mind. Instead of fighting stress, it’s important to learn how to react to it properly. This starts by taking the time to create an integrated approach to treating anxiety.

While this includes things like good sleep, healthy eating, and exercise, it all starts with self-awareness. Take time to study your thought processes and look for harmful cognitive distortions like:

  • All-or-nothing thinking.
  • Emotional reasoning.
  • Discounting the positive.

As you learn about yourself, try to break away from harmful habits of thinking. This will help you release the pressures of stress and anxiety before they build up and become a problem.

Cultivate Your Social Life

Finally, consider spending time building your social life. Mental illnesses flourish in solitude, and having a network of family and friends to lean on can be an essential part of keeping your mind healthy over the long term.

In the modern world, you can do this in numerous ways. Physically visiting with others is still the best way to cultivate relationships. However, you can also make phone calls and even write letters or send text messages. Just make sure you’re genuinely looking to build relationships and aren’t being superficial in your interactions.

Maintain Your Mental Health

Mental illnesses are common, and there’s no shame in needing to look for a medical solution. However, often the extremity of medicine isn’t necessary if a little time is spent beforehand investing in a mentally healthy lifestyle.

From food choices to exercise, quality sleep, coping mechanisms, and a good social life, there are plenty of tools available to ensure that your mind flourishes over the days, weeks, months, and years ahead.


How to Navigate the Healthcare System for Addiction Recovery

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By Brooke Faulkner

Healthcare in America is confusing enough to navigate if you’re a person with only minimal health issues. However, if you’re someone with addiction or mental health issues, it can be even harder to find affordable and adequate care. Stigma and stereotypes surrounding those suffering from addiction are still fairly common around the world, especially so in the States.

Yet, mental illness and addiction often go hand in hand. Comorbidity — a common medical term used to describe those suffering simultaneously from multiple chronic illnesses, such as depression and substance-use disorder — is a common condition, and it can create additional challenges to treating those who struggle with addiction, as both of their conditions can exacerbate each other.

As American culture shifts and begins to accept the truth about addiction, or substance-use disorder, medical officials are on the forefront of some of these shifting ideas and new discoveries. Unfortunately, there can still be those struggling with decades-old stereotypes, and interacting with biased physicians can be discouraging when you’re seeking out medical help. Luckily, there are resources available to help you find the right professionals — as well as find affordable options with or without insurance.

When to Seek Help

As anyone who has struggled with mental illness can tell you, these conditions can very easily get in the way of your everyday life. Anything from doing dishes to socializing with friends can seem like an impossible task, and struggling with addiction can make daily tasks seem even more insurmountable. You may feel you’re unable to function unless you partake in substance abuse.

However, substance abuse can also be tricky to diagnose. Oftentimes addiction can originate from prescribed medications — such as opioid painkillers that are commonly prescribed for chronic pain management — and it’s difficult to determine just when help is needed. Anything from dangerous behavior to additional health problems (such as narcolepsy or inability to eat) could be a sign you’re struggling with substance use.

Additionally, if you’ve tried to quit in the past but found yourself struggling with withdrawals or returning to the substance after a few days, then you may be struggling with addiction. For many people who were once prescribed opioid painkillers, they may have eventually turned to more serious drugs, such as heroin, to try to ease the pain and prevent withdrawals — which can be serious and deadly if not properly treated.

Because of this, anything from your romantic life to your employment could be negatively affected. Seeking out treatment is vital and should be done as soon as possible. Of course, it’s not easy taking that first step, but seeking out the knowledge on how to achieve help is proof you’re ready to make the leap.

Treatment Options

Treatment can come in many different forms, and some people may find one treatment option works better for them than others. There is no “one-size-fits-all” treatment for mental illness, substance-use disorder, or comorbidity. Additionally, there may be multiple treatments that provide you with the help you need in different ways. To start, it’s always helpful to have a discussion with a professional physician — preferably one who is empathetic or understanding of your situation, is familiar with your background, and has experience in comorbidity or substance-use disorder treatment.

There are various other treatment options that may also help you, including:

  • Peer Support or Group Counseling: Some of the most common forms of peer and group counseling are Alcoholic Anonymous (AA) and Narcotics Anonymous (NA). The benefit of groups such as AA and NA is they provide peer support and social reinforcement to help in addiction recovery. AA and NA are not the only options, and there are some unique groups out there that might pair well with your lifestyle — even surfing support groups exist. Group counseling can pair well with individual counseling, which will focus more on your unique needs and experiences.

 

  • Psychotherapy or Individual Counseling: Psychotherapy is a form of therapy that combines psychiatric knowledge with traditional counseling. Both psychotherapy and individual counseling can help with either mental illness struggles, addiction, or both. They can focus on emotional and mental suffering and help you develop positive behavioral traits and coping mechanisms to help you learn to live with your condition(s). Psychiatrists can also prescribe mental health medications and work in tandem with counselors to help you manage your condition in a constructive and healthy way.

 

  • Residential or Inpatient Services: For more severe cases of addiction, inpatient and residential services can help provide a structured and health-focused environment for those struggling to find sobriety. Many of these services can offer detox devices or medications, counseling sessions (both group and individual), and other medical treatment onsite. Residential services are not permanent options, and once an individual has reached sobriety (or a designated milestone in their path), then they may move on to outpatient services and continued monitoring with counselors, mental health professionals, and psychiatrists.

 

  • Recovery Support Services: These services are designed to pair with other addiction treatment options and are non-clinical in nature. Some examples include: case management, housing and transportation assistance, behavioral therapy, vocational and educational services, financial services, and child care services.

Paying for Addiction Services

Often the largest barrier to seeking out help is a financial one, and finding affordable care in the American healthcare system can be discouraging and difficult. Luckily, there are some social services and assistance programs that can help you get the help you need to start on the road to recovery.

For those with insurance, there is both private healthcare (often provided by an employer) or Medicaid and Medicare options through the government.

Unfortunately, not all states provide Medicaid services to those living below the poverty line, and so you may have to resort to other options. Those options may include:

  • Free or Sliding Scale Clinics: Often built and run by local non-profit groups, these services are designed specifically for low-income individuals. They can offer anything from traditional medical services to addiction recovery services. Find a clinic near you for more information on what they provide and how their sliding scale is adjusted.

 

  • Community Mental Health Centers: These centers are aimed at providing low-income individuals with the services they need at a low cost or for free. They are similar to free clinics, but are also dependent on the needs of the community, and are focused specifically on mental health and addiction services.

 

  • Pastoral or Religious Counseling: Similar to peer group counseling, religious-based counseling can help with social reinforcement and peer support through your designated religious institution or church. With the added benefit of having the services be religion-focused (and often free), you may find peace and the help you need through your local church. However, stigmas can also be prevalent in religious institutions, so ensure your religious leader is familiar and empathetic with conditions like yours before you seek out their services.

 

  • Self-Help Groups: AA and NA are two common examples of free or low-cost and peer-led self-help groups, but there may be other options in your local community. There are also many illness-focused groups that have been created over the years, including ones that focus specifically on depression, anxiety, PTSD, addiction, and more. Look into support resources in your area to find out more.

 

  • Mental Health or Substance-Abuse Hotlines: Often run by nonprofits and volunteer groups, there are many free addiction and mental health specific hotlines throughout the country that may help you in times of crisis. The volunteers can help talk you through your situation, find local services for you if you need help, or may be able to provide you with medical advice (if they are certified).

 

How to Improve Your Sleep

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Quote About Sleep

by Kenny Gill

Sleeping well impacts your physical and mental health in positive ways. If you lack enough sleep or are sleep deficient, it will take a stern toll on your emotional balance, daytime energy, weight, as well as your productivity. A good night sleep is as fundamental as your healthy diet and regular exercise. According to research, poor sleeping habits or lack of enough sleep impacts your brain function, hormones, and exercise performance in a negative manner. Additionally, it causes weight gain and increases the risk of contracting illnesses in children and adults. Nonetheless, many people often toss and turn at night struggling to get some sleep. Some students may work on their tasks till late, thereby finding it hard to sleep well. Hence, some of them may sit and ask, “Who can write an essay for me?”

Getting a good night’s sleep may be impossible for them if they do not know how they will go about their assignments. If you are one of these students, you need to know that you have more power over the eminence of your sleep than you realize. If you have too many assignments to handle, consider seeking professional CV writing help. This will enable you to worry less about your tasks and get to enjoy your sleep. Also, the remedy for your sleeping difficulties lies in your day-to-day routine. Unhealthy lifestyle choices and daytime habits can make you toss and turn at night thereby affecting your mood, immune system, heart health, creativity, brain, and vitality. However, by experimenting with the tips for better sleep below, not only will you enjoy your sleep at night but also improve your health. Additionally, it will boost how you feel and think during the day.

Drink less coffee

Coffee has several benefits, and a significant percentage of people around the world consume it. A single dose can improve your sports performance, energy, as well as your focus. But when you consume it late in the evening, it can stimulate your nervous system and may inhibit your body from resting at night. Studies reveal that drinking coffee 6-8 hours before your bedtime will worsen your sleep quality in a significant manner.

Coffee can stay high in your blood for a longer period. Thus, consuming it in large amounts is not suitable for your sleep quality.

Try to wake up and go to bed at one time

Another factor that may hinder you from getting to enjoy your sleep is waking up and going to bed at different times. Your mind and body can adapt to the changes you bring to them with ease. If you sleep early and wake up early today but sleep late and wake up late the other day, you will not be able to enjoy your sleep. Your mind and body can acclimatize or adjust to the day-to-day waking up and sleeping hours you embrace. Alternating them as the days go by can affect how you’re brain functions, as well as your productivity.

So, to learn how to get better sleep, try waking up and going to bet at one time. Do not alternate your sleep routine. But, if you have assignments to work on or you are studying for exams, try and adjust your sleep schedule so that it does not affect how your mind and body work.

Try to remove all light sources

Human bodies have a natural hormone (melatonin) that undergoes regulation by exposure to light, which helps control your cycle of sleeping and waking up. The brain discharges less melatonin when there is light thereby making your mare attentive and more when it is dark hence increasing your sleep. But, modern life aspects can change your body’s melatonin production and alter the rhythm of your circadian.

Nonetheless, to learn how to improve sleep, try to control or remove all light sources. Expose yourself to bright light or spend more time outside during the day and avoid bright screens or reading with backlit devices at night. Also, when it is time to sleep, ensure that your room is dark.

Buy an orthopedic mattress and pillow

Another factor that may affect how you sleep is the type of bedding that you sleep in. The quality of your mattress and pillow ought to be put into consideration if you are looking to learn how to sleep better. If you sleep in a mattress and pillow which have been in use for a while, you will not get to enjoy your sleep. Thus, the reason why most people prefer sleeping in a hotel.

The right mattress and pillow will not only improve your sleep but also boost your health. They help reduce shoulder pains, back stiffness, and back pains. The best mattress and pillow are subjective in extreme ways. If you are looking to upgrade your bedding, consider buying an orthopedic mattress and pillow. Also, health specialists recommend that you advance your bedding every five to eight years.

Put ‘Do Not Disturb’ on your mobile

Your phone can also distract you from sleeping well at night. You may be receiving phone calls or email notifications, which can prevent you from sleeping. You may receive some news that can hinder you from sleeping at all. Hence, this will come to affect your productivity, brain function, as well as your health. So, you need to refrain from receiving phone calls and email or social media notifications at night. Consider putting ‘Do Not Disturb’ on your phone. This will help to stop or prevent notifications, calls, and alerts from making any noise, lighting up your phone, or vibrating when you lock the screen. Go the settings section of your phone and put in on. Another advantage of this feature is that it does not have any effect on alarms. So, if you set an alarm to wake up at a particular time, you do not have to worry about anything.

In conclusion, sleep is integral to the body as much as a healthy diet and regular exercise. Getting enough sleep helps boost your immune system, productivity, brain function, weight, as well as your creativity. Thus, you must ensure you get enough sleep every day. Above are some ways to sleep better which you can implement if you want to boost your sleep quality. Also, if you have too many assignments that have short deadlines, do not work on all of them till late in the night. Instead, pay for essays from professional writing services. This will help you to deliver your tasks on time as well as get to enjoy your sleep.

About the author:

Kenny Gill is a senior advisor and writer in the department of CustomEssayOrder. He is familiar with corporate events, sports, education. He is responsible for supporting internal communications needs for specific business functions, as well as writing, creating and editing various quality content. He performs a leading role in developing and creating good content, chiefly for different types of audiences.