Self Help Daily

Inspirational and Self Help Blog with a Save the World Complex...

You are here: Home / Archives for Self Help / Problem Solving

Problem Solving

Try to Have a Sleep-Filled Lifestyle

by Leave a Comment

Tulip and Huck

We all love to sleep. Most often, no matter what time the alarm goes off in the morning, we aren’t ready to get up because we just love sleep. But sometimes we view sleep through a negative lens too. If we sleep too much, we think we are being lazy and need to get up to get things accomplished. Yet we still can’t help but love sleep.

For all you sleep lovers out there who wish you could have more, there is good news. According to a recent study by the National Sleep Foundation done in 2018, most young adults (ages 18-25), and adults (ages 26-64) need on average seven to nine hours of sleep per night. The bad news though is roughly 50% of people report less than seven hours of sleep per night. If we love sleep and are often tired because of a lack of sleep, why don’t we sleep more?

Why don’t Americans sleep more?

One big reason why Americans don’t get more sleep is because of having poor quality beds and or pillows. Believe it or not, your sleeping equipment makes a drastic difference in how you sleep. Choosing a proper mattress and bed base can make a world of difference. Knowing which pillow supports your head and neck affects sleep too.

However, it’s more than just the bed and pillow you sleep on. Selfhelpdaily.com also reports that using digital screens with SWL illumination one hour or less before bedtime could drastically hurt your sleep quality and quantity. As tempting as it is to watch YouTube in bed, browse Facebook and Instagram, or beat the next level on Candy Crush, resist the urge and put the phone or tablet away.

Many sleep researchers and scientists suggest keeping all electronic devices out of your bedroom for just such a reason. They suggest having a charging station outside of the bedrooms for all devices to help ensure you don’t get on them during the night. If you are one of those people who use your phone for an alarm clock, you can find one for as little as five dollars online to solve your problem.

What should I do to help improve my sleep?

Believe it or not, sleep is part of a healthy lifestyle. Sleep is when your body does the majority of its healing and growth. If you don’t sleep, your body can’t repair itself. If you are a fitness fanatic, or you just want to maintain your health, sleep must be included in your regiment for overall well-being.

The first thing you need to do is make sleep a priority. We all have busy lives; we have chores that need doing and things that need to be taken care of. But if we aren’t well-rested and alert, we won’t be as effective and efficient as we could be. So prioritize your healing time.

The National Sleep Foundation also suggests taking some time and experimenting with amounts of sleep. Pay attention to your mood, your energy, and how you feel overall with each amount of sleep time until you find what works for you. Unfortunately, there is no way to determine the exact time for each age group since we are all different. So you have to do a little experimentation on your own to find out what’s right for you.

Here is a small list of other things you may want to consider to help you prioritize your sleep.

  • Go to sleep and wake up at the same time every day, including weekends
  • Have a bedtime ritual that helps prepare your body for sleep
  • Exercise every day, even as late as three to four hours before bedtime
  • Make your bedroom a “sleep temple.” Design your room for sleep with the proper bed, dark curtains, and make it distraction-free
  • Avoid acidic and spicy foods, caffeine, sugary drinks, and even alcohol and nicotine two to three hours before bedtime
  • As we’ve already stated (but it’s a hard one for some of us to do), turn off your electronics

Sleeping your way to better health

Try out some of the suggestions above if you find yourself struggling with feeling sleepy and lethargic all the time. If you continue to struggle to get better sleep and feel better throughout the day, consult your doctor to help you get to where you need to be. No matter the case, prioritize your sleep. Make sure you have an emphasis on letting your body rest and recover. There is no way to better improve your health. If you’re looking to become the next great Olympian, or if you’re just trying to live a healthier lifestyle, don’t diminish the importance of a good night’s rest. Sleep your way to better health.

Reducing Fear Around the What Ifs in the World

by Leave a Comment

If you are naturally a fearful or anxious individual, finding a moment of calmness in your own mind can be difficult as you are always wondering or worrying about what-if scenarios, even if they seem quite outlandish even to our own rational brains. Once you have a fixation on a circumstance or situation, it can be difficult to let go, relax and in so many words – get over the feeling of what’s bugging you.

Luckily, we don’t have to let fear and anxiety drive our lives and we have more control over our thoughts, feelings and reactions than we initially realise. Of course, you shouldn’t ever withhold or prevent a feeling – it’s natural to have emotions and feelings, even if they are quite strong compared to those around you – it’s how we act on these feelings and emotions that summarises who we are.

Gaining Control

Control is something that can make us feel confident but can quickly be pulled out from underneath us. When we lose this control, we feel suitably out-of-control of our own lives which naturally causes feelings of anxiety and fear. While we may not always be able to control the situation, we are able to control our reactions to it and work our way through the fear and nerves.

For instance, online security can be a fear for many people who have moved their important accounts online and are using smart devices to log into their sensitive inboxes and bank accounts. While you cannot control if and when a hack might occur, you can be sure to implement multi-factor authentication on all your accounts and practice safe browsing by never opening or clicking untrustworthy links.

Trusting in Others

The beloved people in our lives, be they friends or family, can be a huge source of anxiety and fear for people as they worry what could happen to these people and the impact it will have on our lives. Parents in particular can be a group that is hugely affected as they place their trust in schools and day-cares to take care of their young children while they go out to work and provide a comfortable lifestyle for their family. Trust in others is built over time, we cannot be expected to trust everyone as soon as we meet them, and it can be easily to become overwhelmed with the sheer amount of news stories regarding untrustworthy people. It’s becoming gradually easier, with the addition of smart technology that allows us to keep an eye on our homes by monitoring securely protected CCTV and other home or commercial surveillance devices.

However, we also need to remind ourselves that the true world isn’t full of monsters hiding around every corner and that news and social media platforms benefit from only releasing and reporting the bad stuff. Social media and online news platforms and blogs have made it easier than ever before to see the horrors going on around the world but just because we hear about it more frequently, doesn’t mean it’s happening more frequently, in fact, in many western countries, the world is the safest it’s ever been.

Confidence in Feelings

Sometimes fear and anxiety can be caused by doubting our own feelings or denying emotions to situations out of our control. Rather than immediately taking action against these feelings, make a record of them, take a moment to read what you’ve written and include details about the situation.

– What has happened to make you feel this way?

– How do you feel?

– Was this your initial feeling or have your feelings changed and developed in reaction to your first response?

Once you’ve got this on paper (or typed up in front of you) it’s easier to step back and look at the situation as a whole, address the feelings you had and what caused them and work out what you need to change about the situation in future to make you feel better about it. Our brains work in interesting ways and sometimes, the first thought we have in regard to a situation is simply what we’ve been conditioned to think or feel, it’s what we do next that decides the type of person we are and how much control we have over ourselves.

The world may seem like a scary place at first glance, full of what-if situations and terrifying news stories but take a closer look at your immediate world, your family, your neighbourhood, your local community – you might quickly find many smiling faces and supportive networks. We are the ones in control of ourselves, don’t let your emotions override your thoughts and instead, learn to let go of the little things that worry you and live a more peaceful, fulfilling life.

You WILL Be Happy Again: How Men Can Move on After Divorce

by Leave a Comment

Happiness at Work

by Mila

Sometimes, things just do not work out. No matter how much effort you put into a relationship, the dynamic between two people is a two-way street. Maybe you are simply out of sync and it is nobody’s fault.

However it turns out, ending a relationship that had you emotionally and physically invested for years on end is a turbulent and, dare we say, a traumatic experience, and you need to allow yourself breathing room to heal.

Before you even proceed to look at the singular constructive coping mechanism or adopt useful tools to get over a divorce, here’s one thing you should keep on your mind throughout the ordeal at all costs: you WILL be happy again.

Accept the stages of grieving

It won’t be long after the divorce is finalized before you realize that the mental process of grieving has begun. Even if the ordeal had left you unsympathetic towards the ex-spouse, you shouldn’t underestimate the power of positive memories and feelings that you’ve accrued throughout the relationship. Mix that with the force of habit that comes with co-living conditions, and you have a mighty cocktail of grief that you’ll have to chug-down in full.

The cycle of grief typically follows five stages: denial, anger, bargaining, depression and, finally, acceptance. This sequence is typical of many scenarios where a person has to deal with a particularly egregious life situation, and a divorce is no different.

Just the notion of knowing the order of these mindsets can prove to be an invaluable tool when it comes to avoiding certain trappings that can push you further down the rabbit hole of unhappiness.

These trappings always end up badly for all parties involved, and they include using children as pawns in a game of hurt, boosting your self-esteem in all the wrong, egocentric ways, and trying to reconcile with your spouse. All of these traps should be avoided at all costs, and knowing the stages of grief can help you overview certain urges and situations more objectively. Of course, you should especially tread lightly when for the sake of your children.

Embrace constructive activities

One of the most important cornerstones of your road to happiness is the adoption of activities and hobbies. Divorce will bring about a whole laundry list of changes that will undoubtedly throw your entire life out of balance; specifically – there will suddenly appear a ‘hole’ in a place where a range of activities with your spouse used to be.

Embracing the changes means accepting that this time needs to be filed with constructive activities that will improve your quality of life. Mind you – this is not about replacement. It’s about scrutinizing a list of potential hobbies that are certain to help you with your grieving process.

Dabble in art

You might want to turn to arts and crafts in search of something that has a positive impact on one’s mental health. Nobody will expect you to create masterpieces of modern art – it can (and should) be something that you can enjoy while you meditate on your next move. It’s about the act of creation – assembling something that you find aesthetically pleasing, creating order out of chaos. It is a therapeutic practice and there is hardly anything more ennobling you could do.

Stay physically active

Of course, some men would rightfully argue that partaking in organized sports activities is just as ennobling and therapeutic as creating art for yourself. Investing yourself in training and on a daily basis is an amazing way to channel your frustrations into a formatted physical activity (formatted – as in, denoting rules).

Now, you can participate in organized group sports such as basketball, football and others, which is an excellent way to develop a better rapport with friends and stay both socially and physically active. Talking sessions with your teammates before and after training can also help immensely.

Golf encourages the improvement of mental health through the discipline of patience, focus and physical effort that is, at the same time, meditative by nature. That being said, the upsides found in golf can also be found in martial arts, but this is not everyone’s cup of tea.

Forgiveness is the ultimate goal

This might sound like a sappy and naive notion, but working towards forgiveness as the ultimate goal will break the final chain of gloom that is wrapped around you, pulling you deeper and deeper into depression.

There is a dirty secret hidden at the heart of forgiveness, and that is the revelation that it is not about ‘the other person’. Forgiving your spouse is achttps://amzn.to/2LnHFLWtually all about you because otherwise, you will stay full of resentment, which will further corrode your soul. Forgiving your ex-spouse as soon as you can will definitely put you on the express-way to happiness.

Conclusion

Unfortunately, a stigma of shame still surrounds the image of grieving men. Too often do they hide behind a stoic disposition and conceal their emotions, proceeding to live a life of silent pain instead of coping with a life-changing event such as divorce.

Without a doubt, this has far-reaching consequences on the psychological integrity of an individual, so you should do everything in your power to refuse this unhealthy practice and deal with your emotions head-on. It is the only road to happiness after the divorce.

5 Tips for Exercising When You Have Diabetes

by Leave a Comment

by Maggie Hammond

Exercise, as everyone knows, is an important part of living a healthy lifestyle, but it can be tricky to get right when you are living with diabetes.

Living with diabetes doesn’t mean you should sacrifice a love of staying active and healthy. It is perfectly achievable to have diabetes and still go to the gym regularly and be proud of your progress and your body.

Exercising with diabetes just requires a few more precautions than usual.

1.   Monitor Your Blood Sugar Levels

You would normally monitor your blood sugar or glucose levels before and after eating meals, but it is also crucial to measure them when you exercise. You should measure your glucose levels before, during and after you exercise using continuous glucose monitoring to get an accurate level.

Exercise and activity can lower your blood sugar levels. It’s essential that you monitor yours to avoid them getting too low.

2.   Do Aerobic Exercises

For those that are living with diabetes, they are more susceptible to cardiovascular diseases, especially those with Type 2 who generally have higher cholesterol and higher blood pressure. Aerobic exercises, also known as cardiovascular exercises, are great for improving heart health and fitness.

There are various types of aerobic exercises you can do, so you can take your pick of what you like from these and more:

Even walking is a fantastic form of aerobic exercise. Choosing to walk to and from work instead of driving can greatly improve your cardiovascular health.

3.   Stay Hydrated

While exercising, you should make sure you have water available and that you drink it at regular intervals. Vigorous exercise can cause dehydration, and in turn, dehydration can lower blood sugar levels. If your blood sugar level is generally low, you should also have a snack before you start exercising to get them back up.

4.   Talk to Your Doctor

Your doctor will know what is the best solution for you when it comes to exercise for your particular diabetes. Your doctor can help you to devise an exercise plan for you to stick to and that will consider your diabetes status.

It is recommended that most adults should do 30 minutes of exercise most days of the week, but your doctor may advise you to act differently depending on your current health and activity.

5.   Adjust Your Medicinal Plan

You should adjust your medicinal plan when you want to exercise. This means looking at when you take your insulin and what your dosage is. Your doctor will be able to advise you if and how you should make these changes, whether you should wait until after you have finished your workout or reduce your dosage of insulin before you exercise. This will depend on how vigorous your exercise routine is and your original dosage.

Exercising with diabetes is doable and is, in fact, integral to staying healthy even with the disease. It is vital that you don’t push your limits and that you consult your doctor should you make any huge changes to your routine or your insulin levels.

Author:
Freelance writer Maggie Hammond is a retired nurse and a keen advocate for alternative medicine and holistic treatments. Additionally, she feels passionate about raising critical awareness of the strain on public health organizations.

Coping with Seasonal Affective Disorder (SAD): A Few Quick and Easy Tips

by Leave a Comment

Remember to Pause to See the Beauty in Every Season

Those of us who have never suffered from  Seasonal Affective Disorder (SAD) should take a moment right now and express our complete and unrestrained gratitude. From what I’ve seen, heard, and read, it is a miserable and seemingly relentless cloud of misery.

Fortunately, there are a few ways to cope with and even overcome SAD. Will every tip work for you personally? Doubtful… but more likely than not a few will help you tremendously. Being proactive will, all by itself, help to some extent.

It always feels better to know we are taking positive steps to make our lives better – as well as the lives of those who our life touches.

Tips for Coping with SAD:

  1. Take a multi-vitamin and a Vitamin D Supplement. Vitamin deficiencies have a large number of symptoms and many of those associated with being more emotional than physical. One of my daughters once found herself feeling extremely tired and sluggish. Worse, she’d sometimes cry without having any idea WHY. When she went to the doctor, she had tears in the examining room and told the doctor she had no idea why. Being a sharp doctor, she ordered blood-work – specifically wanting to check her Vitamin D. It wasn’t just low, it was VERY low. She was prescribed a Vitamin D supplement (though they are available over the counter) and her symptoms improved almost immediately.
  2. Let some sunlight in! Something as simple as opening blinds and curtains during the day may help. When you’re able to look outside at nature (even if it’s just a single tree or the sky and grass), you’re instantly reminded that nature is beautiful year round, not just in the warmer months. The light, itself, can lift your spirits.
  3. ALWAYS have something to look forward to. I’m convinced that (to a certain extent) SAD can result from a “let down” after a string of exciting, high-charged holidays and events. Think about it – September (back to school), October (Halloween), November (Thanksgiving), December (Christmas), January (New Year’s Day). That leaves the rest of January, February (let’s face it, Valentine’s Day is only so so on the excitement meter), and some of March in many parts of the world. It’s only reasonable that there will be a let down, a feeling of “What do we get ready for or look forward to now???” Why not begin planning for your own party or family get-together?! Plan for a Super Bowl party, a movie-watching party (pick your favorite movie… after all, it’s your party!), or any kind of random party you can think of (masquerade party, game day party, use your imagination and see where it takes you). If you aren’t the party type (aside from family birthdays, I’m not either, actually), start planning Movie Nights with a loved one or all by yourself. Pick a night of the week when you don’t have to cook anything (no cleanup… yay!), order pizza, pop the popcorn, and watch a couple of great movies. You’ll find yourself looking forward to movie night so much I’m sure you’ll keep the tradition rolling all year.
  4. Move more! I’m not saying you have to hit the gym – trust me, the last gym I was in was in high school (and gym was short for gymnasium)! Simply make yourself become more active. We move a lot more in the warmer months and the sudden dip in activity takes it’s toll on the body and, perhaps, even mind. Bundle up and walk around the yard or block, turn on music and do your chores with more showmanship (my favorite), take up yoga or pilates, learn a new dance… just move it!
  5. Essential Oils can be effective. The following essential oils can be very helpful in lifting moods (the links go to Amazon, where each can be readily found): Lemon, Jasmine, Lavender, Cinnamon, and Peppermint essential oils are a few people swear by.

I place this final piece of advice separate from the rest because it is both different and vital. So vital, in fact, that I’m not sure any or even all of the tips above will work if it is left undone. When we suffer from things like SAD, we have to stop giving it more power than it already has.

Each time someone says any of the things below, they give Seasonal Affective Disorder more power…

  • “I can’t be happy, I have SAD.”
  • “I’d like to go out for dinner with you, but I can’t, I always feel depressed this time of year.”
  • “I hate winter – it makes me feel so unhappy.”
  • “I wish I could be happy… guess I’ll have to wait for summer.”

Any form of these statements give the disorder power and place the individual in the role of victim – and I don’t know about you, but that’s a role I have no interest in playing!

Statements to Give YOU the Power…

  • “Less light outside doesn’t have to mean less light inside!”
  • “I’m going to make a list of fun things to do this month…”
  • “A problem is nothing more than a question that hasn’t found it’s answer yet… this year, I will find that answer!”

I am in NO WAY trying to make light of SAD – it is a very, very real condition. However, you have more power than it does, you’re smarter than it is, you have more resolve, and you’re a heckuva lot better looking.

My money is on you. ~ Joi (“Joy”)