Marya

How to Survive the Holidays with a Chronic Illness

This was my first Christmas holiday since my ulcerative colitis diagnosis in March of 2018. I’m following a strict grain free protocol, so many of the traditional foods that I’ve enjoyed for decades were completely off limits. Sometimes it got to me, but I would remind myself of the importance of what I was doing in hopes of minimizing the need for heavier drugs and to keep on being positive.

A couple of nights before Christmas we went to a local Christmas stroll. We’ve been attending this event on and off for around 15 years. While I was there, I reflected on last year’s walk, which was when my first IBD symptoms began. And 2010, the year of my cervical dystonia when I did the walk through blinding pain but I was determined to be there. The only problem I had this year was constantly having to constantly pull up my yoga pants which kept trying to slide down.

I congratulated myself on being able to enjoy the walk with no symptoms flaring…until I got home. As I took off my coat I felt a pain down my arm. Within a couple of hours, it was down past my elbow and I had trouble maneuvering myself into bed. With the timing of the weekend before Christmas, I knew I wouldn’t get into the doctor right away so I consulted Dr. Google which seemed to confirm what I suspected…something to do with the rotator cuff, either an impingement or a tear.

I couldn’t believe it. I had to hand off kitchen and wrapping responsibilities to my husband. Had to miss Christmas services because I could barely move my arm.

A Simple Christmas is Okay

The moral of the story? By keeping things simple, I didn’t set myself up for a letdown when things happened. I’d been very intentional about meditating on Advent this year and continuing my yoga practice. Cooking and baking were kept to a minimum anyway with my restrictions. With only one child still in school, the end of the year events have slowed down.

It’s been a simple holiday season without the stress, without going crazy with decorations, events, and gifts. By scaling back and focusing on the more spiritual side of this holiday, I found joy in the season and didn’t have too much depression as I’m prone to.

Surviving the Holidays with a Chronic Illness

Was it a perfect Christmas? No. I got a little down watching my family get dressed and go to church (I insisted they go!) But when it came down to it, I simply used my down time to offer thanks to God for his provision and to pray for families who were going through tough times. And that’s reality. Some Christmas seasons will be more challenging than others. Maybe there’s another diagnosis. Maybe there was a death in the family. Maybe you lost your job right before Christmas. Maybe the car broke down at the most inopportune time.

Life happens to all of us and while there are thousands of things that could happen that could potentially ruin Christmas, how you react to any of them is up to you. Some years, you simply make the best of things and move forward.

Here’s a few posts from some other chronic illness bloggers who share tips on surviving the holidays with a chronic illness.

Tom Seaman (who shares my dystonia diagnosis) offers helpful stress management tips for chronic illness warriors. Despite the business of the holidays, we’ve got to make time to attend to body, mind and spirit.

Elizabeth Sirrell at Despite Pain writes movingly about trying to continue to enjoy life despite living with chronic pain.

Sam Moss at Medical Musings writes about living with several chronic conditions, coming to terms with it all and having a Merry “Chronic Christmas.”

She writes:

If you are feeling a little melancholy…….you are not alone.

I will have a lovely Christmas but it will not necessarily be a season of constant joy. It will have moments of delight, moments of extreme fatigue, moments of excruciating pain and then moments of relaxation and rest.

This is the reality for those of us with chronic illness.

Merry Christmas & Happy Holidays to all my readers!

XO, Marya

10 Chronic Illness Blogs You Should Follow

Living with chronic illness is tough, debilitating and extremely isolating at times. But one of the perks of living in the 21st century is that people living with chronic illness are better connected and more informed than ever…because we have each other! Chronic illness blogs offer the opportunity to encourage and educate others who are on the some path.

Social community has become a real lifeline to me as I struggle to navigate the complexities of living with cervical dystonia and ulcerative colitis. I don’t even want to think about where I’d be without it!

A Balanced Belly is a fantastic resource for anyone living with IBD (Crohn’s or Ulcerative Colitis) as well as other digestive conditions such as celiac disease.

Bladder-Help.com was created by Layla, a Nutritional Therapist who specializes in chronic bladder issues. If you struggle with UTIs or interstitial cystitis, you’ll definitely want to follow this blog!

A Chronic Voice offers encouragement to chronic illness suffers who are struggling with depression as well as caregivers and medical researchers and doctors.

Chronic Mom lets people living with chronic illness know that they’re not alone in their struggles. Parenting with chronic illness presents its own unique set of struggles as we still have to be mom no matter how crappy we’re feeling.

Tea and Cake for the Soul – I’m all about blogs that offer encouragement and self care tips no matter what the diagnosis. This blog covers a wide range of subjects that will help you practically and mentally.

Brainless Blogger (I know the feeling!) shares about her experience living with migraines, fibromyalgia, asthma, hypothyroidism, depression and hypermobility syndrome. Like many of us, blogging and writing are very therapeutic for her.

Laura Chamberlain is a professional journalist who had to give up her career when she became chronically ill. She writes to share her experience living with a plethora of conditions including fibromyalgia, hypothyroidism, Raynaud’s syndrome and ME/CFS.

The Spoonie Mummy also writes about parenting with chronic illnesses. Like me, she lives with IBD (Crohn’s disease) as well as juvenile rheumatoid arthritis, ostopenia, anxiety, iritis and high blood pressure.

My Brain Lesion and Me writes about the complexities of living with a long standing brain stem lesion and spastic paraparesis. Her writing is beautiful and encouraging to anyone living with any type of chronic illness.

A Journey Through the Fog was diagnosed with fibromyalgia, osteoporosis, IBS, anxiety and panic attacks, depression, migraines and insomnia. She writes authentically about the mental health struggles that many of us face.

People living with chronic illness often struggle with feeling like we’re stuck on the sidelines while everybody else is living a picture perfect life (on social media, anyway.) It gets discouraging. For us, blogging is a way to use our own unique life story and perspective to connect with others who are struggling. It also functions as a much needed creative outlet.

One thing that most people with chronic illness share, regardless of their diagnosis are mental health struggles. Anxiety and depression are very common. Unfortunately this is an area that is not addressed by most medical doctors and we’re left on our own to muddle through it. Checking in with other chronic illness bloggers is a great way to find some emotional connection with others who are struggling.

So brew some coffee, tea (or chicken stock!) curl up in a comfy place and give these blogs a look.

How to Create a Medical Binder

Using a daily wellness planner can be a huge mental health boost. First, it can help you to stay organized in your personal and professional life. Having a place to write down to do lists and other things that you’re tracking is a big stress reducer. Wellness planners can also be very useful for women with chronic illness who have even more things to keep track of like lab work and other test results, tracking symptoms, food intake, bowel movements, specialists, bills and prescriptions.

Even with all I have going on, I’ve never gotten myself organized like I should. And not only that, I’m a special needs mom. My youngest son has Down Syndrome and is a heart patient. There is LOTS to keep track of and we all know how important it is to document everything. And as I get older, I know I can’t rely on memory for everything!

The Chronic Illness Healing Binder

I was excited to have the opportunity to review The Chronic Illness Healing Binder. Its purpose is to help you organize your medical information and track your treatment and healing process. But even more than that, this combination medical binder and wellness planner will help you feel like you’re back in control of your life.

If you suffer from brain fog like I do, you’ll love having all of your information available at your finger tips without stressing yourself trying to remember all the lab results and procedures you’ve had over the years. The Chronic Illness Healing Binder is designed so that you can create your own binder devoted exclusively to your health. Just print it out, punch holes in it and place it in your binder.

For me, I’m using a classic sized Happy Planner this year for my health management and tracking so my plan is to print these out slightly reduced, maybe at 75% so that I can put them in the Happy Planner and have everything I need in one place. If you use a big Happy Planner, just use a punch to put these in your planner.

Here’s some of the forms included in the Chronic Illness Healing Binder:

Personal Information
Family History
Treatments Tracker
Medications Tracker
Practitioners Information
Diagnosis tracker
Lab Results Record
Thyroid Labs
Hospitalization Record
Surgery record (speaking from my own experience, you do lose track after awhile!)
Food sensitivities tracker
Milestones and Victories
Supplements Tracker (if you’re having a procedure, it’s really important to tell them EVERYTHING that you’re taking!)
Genetic Testing Record
Questions to Interview a New Doctor
Medical Mileage Tracker
Water Tracker
Food Journal
Movement Tracker
Self Care Tracker
Medical Bill Tracker
Login Tracker for all of those Patient Portals
Sleep tracker
Stress management evaluation
Dental Log
Before and after pics
Medical Timeline
Digital File Organization
Vacation Food Plan
Grocery List
Pharmacy Information
Toiletries Detox
Quotes for Inspiration

I’m really looking forward to FINALLY getting my organizational act together in 2019. Having everything organized and in one place is an enormous time and stress saver. Health isn’t just about your physical health, but mental and emotional health as well. Planners offer many mental health benefits, from reducing stress to diminishing anxiety. As you get organized with important information organized and planned out, you’ll feel so much better and have more time for your own self care.

With over 50 pages, worksheets, charts, and records, you will have everything you need for a sure-fire way to gain control over all your documents, lab results, doctor instructions, family history, genetic testing and a whole lot more! Whether it’s for you or a family member, I highly recommend that you give the Chronic Illness Healing Binder a good look!

How Sobriety Helps Me Cope With IBD and Mental Health

It was just about a year ago – November 2017 – that I noticed a nagging pain in my lower right side when I was doing yoga. I have a long history of pelvic pain and adhesions so I tried not to think too much about it but I had a gut feeling (see what I did there!) that something was very wrong.

The holiday season was under way and I didn’t have time for this so I swept it under the rug. A few weeks later while walking a Christmas stroll with my daughter I was almost doubled over with horrible GI pain. The buildings on the route were old and none of them had an open bathroom. I was a little panicked but I finally found a restroom. It turned out be “only” gas.

The pain and inflammation were picking up and I couldn’t even lay on my side. It was making yoga miserable. I called the gastro and made an appointment for January. I’ve had a long history of IBS and urgency but prior colonoscopies didn’t pick up anything. I was used to the urgency to poop hitting me about 10 or 15 minutes after I entered a store and walking around, and always thought that was just my normal.

I got a referral for a colonoscopy, and being me, I procrastinated about it until March. The weekend before the procedure I took my kids out. We had amazing NY pizza. I was thinking about how great it was that we finally had good pizza in Florida and how good life was.

I didn’t know that was going to be the last time I had pizza.

The big day arrived. When I woke up, the gastro told me that I had ulcerative colitis. I started out with a bang – it was pancolitis, meaning the ENTIRE colon was affected and it was, in fact “oozing.” We left and stopped to get something to eat on the way home. While we were at the table I started getting really nauseous and then I passed out cold in front of my husband. When I woke up I heard him crying and the paramedics were around me. I got whisked to our local ER where I spent a good portion of the day. I could barely stand up and needed help to get to the bathroom. When I finally was able to get there, I discovered that I had soiled myself while I had passed out. The prep didn’t go too well for some reason. I didn’t have clean clothes to change into except for the hospital gown.

That was my entry into the world of IBD at age 55.

The SCD Diet

I was pretty stunned at this turn of events but jumped into action right away. As a special needs mom I was familiar with GAPS, SCD and grain free diets so I sourced some things and changed my diet immediately. Initially I had to take prednisone for a couple of weeks, then tried balsalazide for awhile. To my distress, the incontinence was an ongoing problem so I stopped it. After a few months I switched to 100% SCD and tried not to take any more meds for a few months but after distressing, labor like pains and continual bleeding it was very apparent that I still needed to be on them. I had a sample of Apriso from the doctor and that plus the SCD diet seems to have greatly reduced my symptoms.

IBD and Mental Health

After the diagnosis, I think I jumped into everything so fast that it took me months to really start to notice the effects on my mental health. I really like to think I’m a badass but I was scared. I already had a neurological condition called cervical dystonia, (read more here) I was a special needs mom and now this?

I didn’t know what I was going to do when I had to take my 17 yo son (who has Down syndrome) out and the urgency hit. He can be pretty stubborn and is beginning to balk at coming into the woman’s bathroom with me, though I do try to find family bathrooms as much as possible. I could just see myself having an accident while caregiving because I obviously I have to tend to his safety first.

Life changed on a dime for me like it has for so many others. With the risk of accidents and other unpredictable and at times noisy GI symptoms, it seems easier to just not leave the house. When I go out shopping, I always have to case where I am so that I know where the bathroom hits. From the time I feel that first cramp, I have maybe 5 minutes to find a bathroom. And if I have my stubborn son with me, that’s pretty challenging.

I’ve read a lot of personal stories from others with IBD. The surgeries scare me. My kids need me, who will take care of them if I wind up in the hospital for extensive surgery? After my second ER visit this year my son said he was worried about me. It broke my heart.

The stomach pains are awful. The depression is unpredictable and hits me hard. I’m sure anyone who knows me well can tell when it happens because the light just goes out of my eyes. My first Thanksgiving just passed. I made some grain free sides for myself but they just didn’t taste the same. The reality of the Christmas season without the traditional foods that I loved started to get overwhelming.

How Sobriety Helps Me Cope

Many people who have IBD are in a dark place. It’s an overwhelming set of circumstances and mental health help is NOT offered by medical professionals.

Likewise, people in recovery struggle with some form of depression and anxiety. Getting a life altering diagnosis like IBD is traumatic and mind blowing. I’m really grateful to be sober and don’t miss my old life at all. But I do struggle with all that’s on my plate. The longer you stay sober the more things you find that you’re powerless over. To that end, I’ve developed a self care tool box over the years that serves me well since I can’t get to a lot of meetings because of my health issues and family responsibilities.

I’ve found a lot of similarities in coming to terms with IBD and my early days in sobriety.

Being all in. In early sobriety a friend said that whatever I would do for a drink or a drug, I had to apply to recovery. That means to go to any lengths to stay sober. The same applies to IBD for me and staying on such a restrictive protocol. It’s hard as hell, but for the sake of my family and myself I’m willing to go to any lengths that I have to do keep this beast under control. Early in recovery, I used to worry about how I was going to handle potential drinking situations…like what was I going to do New Years Eve or when I got married (yes, I really thought about this!) Now it’s simply a non issue. I don’t drink. It’s who I am. I have to learn and practice the very same principles with managing my IBD and it’s going to take some time..I still get down about what I can’t eat any more.

Daily meditation and quiet time. I have devotions before I check social media or do anything else. It keeps my head straight.

Yoga has become an important recovery modality. So much so that I just signed up for a 200 hour teacher training. I’m not entirely sure of what I’m going to do with it yet, but because of my ongoing mental health issues, I feel like I need to take things to a deeper level. Kind of like the rehab experience that I never had.

Movement. Anxiety cripples me. And makes my illnesses worse. Sometimes it’s just THERE and won’t go away. Doing cardio (Leslie Sansone works great for me) is a great way to burn it off.

Social connections. A lot of this takes place online now. And that’s okay for where I am today. I used to think that virtual connections didn’t really count but right now, they’re vital. I found a couple of good groups for IBD, dystonia and being a sober mom. There’s a big chronic illness and recovery community on Instagram. Knowing other people go through what I do is a relief. Helping someone else out is how I carry the message and get out of my own head.

Doing something creative. I keep this very simple. I like stickers and use them in my planner and journal. I also like to cook (which is a good thing because I have to cook every. single. thing. from scratch now to stay compliant on the SCD.

This is my first holiday season with IBD. It’s going to be different and I’m going to have to just ride it out. Going on close to 10 years of chronic illness and disability now has taught me a lot about pacing myself. If I need a down day or more, that’s okay. I still struggle with future tripping, fear and worry and continually have to remind myself to live one day at a time…and trust that the same God who watched over me in my alcoholic insanity still has my back today as I fight IBD and dystonia.

10 Ways to Stop a Panic Attack In Its Tracks

10 Ways to Stop a Panic attack

If you’ve ever felt a sudden rush of anxiety and worry and possibly even feelings of terror, you may be experiencing a panic attack. Panic attacks can be brought on by many things, from a diagnosis of generalized anxiety disorder (GAD) or a highly stressful situation that brought on the panic attack. Panic attacks are debilitating and scary. While you can’t always prevent them, you can learn some helpful techniques to stop a panic attack when it happens.

Those of us who live with anxiety disorders know that they can’t be cured, but we can find some hope that with some simple self care tips in our arsenal, we’ll feel more empowered the next time anxiety starts to creep up.

How You Know You Are Having a Panic Attack

It’s important to understand the signs and symptoms of a panic attack. If you understand and recognize the signs of a panic attack early, you can begin to implement some of these strategies quickly. This can help you to stop a panic attack in its tracks instead of letting it worsen. Here are some of the various symptoms you might experience:

* Tunnel vision
* Dizziness or lightheadedness
* Fight or flight
* Fear of losing control
* Racing heartbeat
* Flushes or chills
* Sweating
* Tingling in the extremities
* Twitching or trembling muscles
* Feeling like you aren’t real
* Flushed face
* Fear of dying
* Gastrointestinal upset

Panic Attack Symptoms May Be Similar to a Heart Attack

Many people mistaken the symptoms of a panic attack with a heart attack since they are very similar, including chest pains and dizziness. Unfortunately even if you know you’re having a panic attack, you may worry that you’re working yourself up into a heart attack, which can then worsen the panic attack and this can lead to a circular thinking that’s exhausting and debilitating.

(If you’re genuinely worried about a cardiac event, always consult with your medical provider asap. Better to be safe than sorry.)

How to Stop a Panic Attack

Panic attacks are awful. I have a long history of them myself. But be reassured that you can stop a panic attack or at the very least diminish its intensity. It’s important to spend some time figuring out what’s right for you, because not every method will work for every person. You may even already have some helpful coping mechanisms that work for you. You might want to write them down so you can easily reference them when you need to.

Just Breathe. Breathing exercises are a great way to reduce feelings of panic, where you feel like you’re losing control and can’t breathe in and out properly. Simply inhale and exhale. Just focus on your breathing. Try deep, slow inhales of breath and keep your mouth closed. Then open your mouth and exhale. Do this for equal counts. This simple breathing exercises allows your mind to focus on the oxygen and not the worried thoughts.

Move it, move it. There’s nothing that burns off anxiety for me faster than getting up and moving. This can be a workout video, yoga or even 5 minutes of silly dancing to something on YouTube.

Mantras or affirming words. Coping words and statements are very helpful for someone with a panic attack, especially in the beginning. when you start experiencing the first symptoms. Have a single word or short phrase that you can remember to distract your brain.

Aromatherapy. I’m a big essential oil fan because it’s so calming and supportive to my emotional health. A single like lavender or chamomile is very soothing, or try a calming blend.

Find a focal point. Called drishti in yoga practice, it means to fix your gaze on something. It will help your mind to focus on something other than what’s distressing you.

Homeopathy. While I’m not a trained homeopath, I have found some remedies that have proven to be very helpful when I’m struggling.

Distract yourself. Find something that will distract you from the worried thoughts and feelings, whether that is listening to music, doing something creative, watching a movie or television show, or talking to someone on the phone. This can take a little more time finding what helps you the most.

Count Backwards From 100. I’ve personally never tried this, but some people may find it helpful and it’s very easy to remember. The simple act of counting will help your mind get to a more relaxed state.

Meditate. Meditation is simply a practice that involves training your mind to focus on something as you detach from what’s going on around you. Meditation is a fantastic tool to calm your mind and lower stress levels. One scientific study looked at the electrical activity in the brains of participants who practiced meditation and those who didn’t. These researchers discovered that there was a significant change in the areas of the brain responsible for moods in those who meditated. In yet another study, 18 people were asked to practice meditation for a three-year period. The results determined that the participants actually experienced decreases in their depression that proved to be both long term and significant.

Relaxation Videos on YouTube. I love these and use them all the time when I can’t get my mind to stop racing.

stop a panic attack

Ongoing Self Care

Self care can be any number of strategies that help to curb the toxic effects of anxiety. The most important thing is that you mindfully set aside some time that’s dedicated to you..doing something that you enjoy. Your choice of self care must interrupt the fight or flight cycle your brain is going through.

Continue learning about panic attacks and anxiety so you can find a good treatment option that is best for you and prevent them from happening.

For some people, anxiety spirals so badly out of control and their bodies release so many stress hormones that they may have symptoms ranging from complete isolation to frequent panic attack. These can often accompanied by severe physical symptoms including vomiting, diarrhea, and migraines.

While I hope my lifestyle and self care tips help you to feel like you have a better handle on things if you find yourself spiraling out of control, please reach out to a professional and get help.

(Please note I’m not a mental health professional or a counselor. I’m just a mom sharing what’s worked for me!)

10 practical ways to stop a panic attack in its tracks #anxiety #selfcare

How to try to stop a panic attack when you're having one or when you feel one coming on. #mentalhealth #anxiety #depression

Self Care Tips to Beat the Winter Blues

Every year around this time of year the sky grows darker and the air gets colder. For many people, depression sets in. It’s a condition commonly known as SAD. Winter depression can be severe and debilitating. If you suffer from winter depression, be encouraged that there are positive steps you can take to beat the winter blues. Read on to learn how to manage your winter depression.

Seasonal Affective Disorder and Winter Blues

The long, cold and dark winter season causes many people to feel down in the dumps. The degree to which they feel depressed varies widely. Some may experience full-blown depression while others simply seem to have the mild case of the blues. Most people assume they have Seasonal Affective Disorder, or SAD. This isn’t always true. The treatment for SAD and the winter blues is quite different.

If you struggle with depression during the winter months, it can be tough. Finding the right treatment and diagnosis is key.

Seasonal Affective Disorder

Seasonal Affective Disorder is also referred to as SAD. It is not the winter blues. It affects people on a regular basis. Each fall and winter, as the sky grows colder and darker, people begin to experience this heavy sense of depression.

Symptoms of SAD include but are not limited to:

* Depression
* Feelings of hopelessness
* Anxiety
* Social withdrawal
* Loss of interest in pleasurable activities
* Appetite changes and weight gain
* Difficulty concentrating and focusing
* Lack of energy and difficulty sleeping

If these symptoms persist for more than a few days and consistently every year, you probably have SAD. It’s important to see your doctor and get properly diagnosed.

Because SAD is often caused by lower levels of melatonin and serotonin, treatment for SAD may include

* Light therapy
* Medications
* Home therapy

Self care including dietary changes, yoga, meditation and supplementation that have been shown to improve SAD.

Winter Blues

The winter blues is just as common as SAD. The difference is that the winter blues doesn’t last as long and may not show up like clockwork like SAD does when the seasons change. The winter blues often happen when a person is feeling down for a couple of days. Many times getting out and socializing, exercising and making a few dietary changes can help you to kick the winter blues to the curb.

There’s nothing wrong with you. Many people experience an occasional bout of the blues. And the winter is a common time for it to creep up. The sky is dark. The air is cold. People donít get as much fresh air and sunshine as they need.

Fun Ways to Beat the Winter Blues

Scandinavian countries have a long and intense winter. They understand the importance of Hygge, which is is a great way to make your home cozier and boost your spirits. Little touches around your home can make a big difference. In fact, something as simple as a cheerful photo or a splash of color can change your perspective. During the winter months it can be difficult to think positively. Try some these simple tricks to lighten the mood.

Paint. Color can have a big impact on your mood. Cheerful colors like yellow, orange and purple can make you smile. Soft blues and greens can instill a sense of calm. You don’t have to go crazy and paint your entire home. Simply paint a wall or two in your favorite room.

Add flowers. Flowers always brighten any room and mood. Add a pretty bouquet of your favorite flowers to a table. Be sure you can see them when you enter the room. Daisies and bouquets of mixed flowers are generally inexpensive and can last a long time on your table. You might even consider joining a flower of the month club so this delightful splash of color comes to you on a monthly basis.

Accessorize. Add some pretty throw pillows or a new area rug to add fresh color to a room. Many people change their home decor to complement the season. You can add some brightly-colored items during the winter months to add some cheer to your home. Find colors that make you smile and feel good. A little bit of cheer can go a long way during the gray winter days.

Candles. Candles are a great way to create a dozy atmosphere. They provide more than aroma and light therapy. They come in every size, color and shape imaginable. You can add whimsy to your home and soften the mood while also adding color. Candles can brighten a room and your day. Look for candles that come in invigorating citrus scents and bright colors.

Photos, paintings and decorations. Find some colorful pictures to display or hang on your wall. It can be anything from a photo of a loved one or a piece of modern art. You’ll want to choose something that makes you smile. Try creating a collage of family photos and mounting them on a colorful background. You can frame this with a store-bought frame to create instant cheer.

Exercise to Beat the Winter Blues

You probably know that exercise can alleviate depression. Getting outside and exercising gets your heart pumping and improves circulation, giving you a nice mood boost. It also gives you the fresh air and sunshine your body craves.

If you absolutely can’t get outside, exercising indoors can help too.

Take a daily walk. Unless the weather is unsafe due to ice or extreme temperatures, there’s lots of value to good some old-fashioned fresh air and sunshine. The sunshine stimulates production of vitamin D which improves mood. Sunshine also helps your body manage stress. Taking a daily walk gets your body moving without the pressure of fitness performance. Aim to walk for twenty to thirty minutes a day.

Stretch. Yoga and other mindful exercise are a fantastic way to improve your mood and get the blood flowing. They also helps you become mindful and focused, as they pull you into the present moment. Instead of worrying about tomorrow or regretting yesterday, you’re in the now and as a result, you can feel calm, in control, and centered.

Dance and play. Adults often forget how to play. Focusing on life’s responsibilities they forget about joy and laughter. Find an activity that you love, that makes you laugh or brings joy. Consider dance, martial arts, jumping rope or even riding your bicycle. You might even want to take walk in the snow or build a snowman1

Run or jog. Running is a fantastic calorie burner and it’s great for improving your fitness. Almost anyone can do it. And it doesn’t have to be about performance, speed and distance. You can simply embrace the sport as a fitness jogger. If you’re new to running, combine it with periods of walking. The goal is to help boost your mental and physical health.

Swim. One of the reasons we can become down during the winter is because it’s perpetually cold and gray. Join a swim club or find a gym with a pool. The warm water and the bright lights will help you feel better. If swimming laps isn’t your thing, join a water aerobics or Zumba class. It’s great fun to laugh and boost your fitness at the same time.

Sometimes a person just needs a little extra help to beat the winter blues. Simply changing your environment and brightening your home can help. Make your home a place that makes you smile. Surround yourself with color and cheer. Think about the activities you did as a child. What made you feel good? Get outside and have a snowball fight. Go sledding. Climb a tree. Get in the kitchen and try a new recipe.

And remember, you’re not alone in this!

10 Thoughtful Natural Gift Ideas for Women

Giving and receiving thoughtful gifts is one of my favorite parts of the holiday season. I’ve gathered some thoughtful, natural gift ideas for women who need some self care in their lives. If your family doesn’t know what to get you, just put some of these on your Amazon wish list!

1. Dry Skin Brushing Set

Dry skin brushing is a great way to exfoliate the skin while also relieving stress and anxiety as well as detoxing.

2. Essential Oils Set For Stress Relief

Essential oils are a fantastic way to boost your health for mind, body & spirit. Plant Therapy is an affordable and highly rated essential oil company that you can purchase through Amazon.

3. Home Workout Set

It can be tough for busy women to carve out time to get to the gym. But there’s so many ways to workout at home now and maintain your fitness! Give these a look!

4. Yoga Set

I love, love, LOVE all things yoga! Here’s some recommendations to create a restorative practice. (I’ve recommended the Manduka which is pricey, but if you’re committed to yoga for the long term you’ll want this. It’s the last one you’ll have to get for a long time.) And running a diffuser during your practice is heavenly! I’ve been using the VicTsing diffuser for a while & it’s stood the test of time, unlike many that stopped working after a few months.

5. Juicing Gift Basket

This is actually going to be on my gift list. While I use and love my Vitamix, the juice is pulpy and I think I need a stand alone juicer to get the veggies in on the days I can’t tolerate the bulk of vegetables.

6. Natural Herbs Gift Ideas

Planting your own herbs is a great way to save money and boost your health.

7. DIY Home Remedies Kit

Learn how to treat simple health troubles at home.

8. DIY Kit For Homemade Detoxing Products

Hopefully you’re staying on track with your health goals through the holidays, but we’re all human. Many people like to use the New Year to detox from over indulgence. Here’s some ideas to get you started.

9. Spa Gifts

You can never go wrong with a spa gift set for some pampering!

10. All Things Coconut!

Coconut in all its forms is incredibly healing and rejuvenating.

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How to Create a Gratitude Mindset

Having an attitude of gratitude means that you make it a daily intention to express thankfulness in every part of your life. Gratitude is essential to staying in the now. And it’s good for you. Gratitude can help to relieve stress, reduce anxiety and depression, and decrease overall chronic pain levels. Read on to learn how to create a gratitude mindset no matter where you are in life right now.

Why Gratitude is Important

Gratitude Relieves Stress. It’s hard to be both stressed out and grateful at the same time. While you can’t always choose your circumstances, you can choose a positive in the midst of it by practicing gratitude every day.

Gratitude Focuses You. In our technology and social media driven society, it’s very easy to to look at what others have and feel like we don’t measure up. Maybe you’re on disability and struggling to make ends meet. Or maybe your friends get to take fabulous vacations every year. Or you look at the carefully curated social updates on your feed and think that everybody has a great life except for you.

But when you embrace gratitude, it helps you to stay in the present and focus on the most important things in life, such as your family, friends, pets and community. Remember, your relationships matter far more than any material thing you might want.

Gratitude Energizes You. Without gratitude, it’s easy to slip into the victim mindset. You tell yourself things like, “I’m just destined to be a loser. I can’t have an amazing life. I’ve never had it easy, so why should I expect anything to change?”

Gratitude empowers you. Instead of being the victim in the story, you become the hero. You write the ending. You’re one who overcomes the odds to build a fulfilling life.

More Positive Benefits of Gratitude

Gratitude is so much more than a mood booster. It can transform every aspect of your life if you’ll allow it to. Here’s some ways that gratitude can help to improve all of your relationships.

Gratitude Heals. In long term relationships, it’s easy to focus on what your spouse is doing wrong or how you feel your friend is never there for you. But harboring these types of attitudes can create a negative loop of thoughts. Maybe you think your husband is lazy. And you keep letting him know. But the more you tell him this, the less he tries. This can set a negative pattern that goes on for months.

Instead of focusing on what others should or shouldn’t doing, think about how they care for you and what you love about them. And then let them know. For example, you might say to yourself, “Yes, my husband just plops on the couch when he gets home from work. But he works so hard to provide for our family and I’m so thankful for that.”

Gratitude Strengthens. You may not realize it but when you’re grateful, it shows up in your relationships. For example, if you’re grateful for your husband, you’re likely to demonstrate this without even realizing it. You take the time to listen to listen to him and make the time to do enjoyable activities together.

When you express gratitude in your relationships, the other person feels valued and heard. As a result, they want to bless you, too. Often, this creates a continuous cycle of generosity that contributes to positive feelings on both sides.

So let your loved ones know how much you appreciate them. You can do this by thanking them for something they’ve done or who they are. For example, you might thank a friend for bringing you cookies after surgery. But you could also thank her for being so thoughtful when you were in the middle of a difficult time.

Relationships are precious and irreplaceable. Spend some intentional time letting a loved one know you care.

How to Create a Gratitude Mindset

A gratitude journal will not change whatever’s going on in your life, but what it can do is to alter your life perspective. A gratitude journal is a worthy investment of intentional time and effort. A gratitude journal is simply a space to record what you are thankful for.

By simply writing down the things that you’re grateful for, positive energy is fostered and increased. While the mundane and unpleasant aspects of life will still exist, they may become dim in the light of a heightened awareness of goodness and wonder. Keeping a gratitude journal can make life burdens feel lighter, or at least more balanced.

If you’re on a mission to start journaling this year, a gratitude journal is a great place to start. With this type of journal, you can write as much or as little as you want every day, use any type of notebook, and just write down what you are grateful for.

Gratitude journals are simple by their very design and are often quicker to write in than full out personal journals. If you don’t have time to write out a full journal entry, just scribbling down some quick thanks is perfect. When you are feeling depressed or are having trouble seeing the light, go back and read your previous entries and gain a new perspective on all that is right with your life, both past and present.

Finding Gratitude With Chronic Illness

When I first saw Thankful for Cervical Dystonia I took a deep breath but continued reading. I’ve had enough life lessons, thank you very much! Dystonia is a life changing, miserable condition that has impacted our entire family. How could anyone find gratitude with chronic illness?

But as I read on I saw that the author was grateful for the life lessons that cervical dystonia had taught her. Our worldviews are very different, but I as I read through the list I realized that I have been learning these same lessons myself since my own cervical dystonia diagnosis in 2010. Much like the 12 steps of recovery, some spiritual truths are universal and practical for anyone who seeks them.

Finding Gratitude With Chronic Illness

No matter what chronic illness you’re living with, I know that you’ll find these life lessons to be encouraging as well as empowering.

And if you haven’t found gratitude in chronic illness, that’s okay too. We’re all on the journey. Keep seeking and reaching out to others and the way will become apparent to you. Read on.

Gratitude changes your perspective on the life that you’ve been given. When you have gratitude in your life you:

Feel less victimized by others or what’s happened in your life. Blaming no longer exists. Rather than look at what you may have lost or what you don’t have, you’re able to look at situations in a new light and move forward focusing on what you can do and what you have.
Have a more open heart. Gratitude helps you become more compassionate and empathetic. You’ll be able to connect with people even if you don’t think you have much in common with them. It’s a more rewarding way to live.
With gratitude you’ll be able to recognize and appreciate what you have rather than what you don’t. As you begin to become aware of what is good and positive in your life, what is good and positive will grow.
Attract more gratitude and happiness. It’s often found that people attract experiences and people based on what they expect. If you focus on and expect good things to happen, more good may show up.

Keep A Gratitude Journal

Gratitude journals are often quicker to write in than full out personal journals so provide a quick snapshot into a span of time. If you don’t have time to write out a full narrative, jotting down some quick thanks is perfect. When you are feeling depressed or having trouble finding what’s positive, go back and look over your previous entries and gain a new slant on everything that is right with your life.

There’s no wrong way to begin and keep a gratitude journal. You might want to make it a daily habit, or you can keep the journal in a handy place and to write thankful thoughts when the mood strikes.

Gratitude Journal Prompts

Music
Your pets
Nature
Your body – no matter what it’s capable of
The gift of story in books, movies and social media
Your faith
Meditation
Art
People
Food
Your Home
Modern conveniences
Your work
Experiences
Hobbies that bring you joy.

Finally, here’s some Christian scriptures to meditate on:

Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus. 1 Thessalonians 5:16-18

Give thanks to the Lord, for he is good. His love endures forever. Psalm 136:1

Consider it a sheer gift, friends, when tests and challenges come at you from all sides. You know that under pressure, your faith-life is forced into the open and shows its true colors. So don’t try to get out of anything prematurely. Let it do its work so you become mature and well-developed, not deficient in any way. James 1:2-8

The Ultimate Instant Pot Lovers Gift Guide

Have you joined the Instant Pot revolution yet? If not, maybe it’s time you jumped on board. I love mine and recently bought a second one. When I have them both out, they look like a couple of Daleks on my kitchen counters. It makes me happy! Having an Instant Pot is a little like joining a cult. Once you’re in, you might wonder how you ever got along without it! There’s lots of helpful accessories to make the Instant Pot even more useful. Learn more in my Instant Pot Lovers Gift Guide!

As a busy special needs mom with two major chronic illnesses, the Instant Pot helps me to get healthy dinners on the table with a minimum amount of aggravation and physical exertion. I mainly use mine to make bone broth, stews and yogurt. I also love making rotisserie style chicken that cooks through in an hour, and quickly cooking dry beans instead of simmering on the stoves for hours. Some people also use it for a rice cooker.

So how do you get started with instant pot and what else do you need? Here’s some of my must have Instant Pot accessories. Put them on your holiday gift wish list!

First off, you want an Instant Pot. Deals abound on Black Friday but maybe you want to get one before the holiday rush to save your sanity and give you some time to focus on your other holiday cooking! The second one I got is the Instant Pot DUO60 6 Qt. I love, love it to make yogurt. I have to let mine ferment for 24 hours because I follow the Specific Carbohydrate Diet. Everything can be done in one pot…easy peasy. No more futzing around with stovetops and thermometers!

It’s a great idea to get a cookbook or two. Yes, there’s always Pinterest but I like having hard copies of cookbooks to refer back to. Take a look at the Instant Pot Electric Pressure Cooker Cookbook, The Instant Pot Pressure Cookbook (500 Everyday Recipes for Beginners and Advanced Users) and Paleo Cooking With your Instant Pot to get started.

Sealing Rings. The sealing rings can hold odors, so it’s a good idea to have a couple of these around.

Cheesecake pan. Did you know you can make little cheesecakes in your instant pot? Just the right size to satisfy a sweet tooth without worrying about having a huge cheesecake around for days to pick at! These are great to have on hand to make a small cheesecake.

Steamer Basket. One of my other favorite things to do in my Instant Pot is make hard cooked eggs. I like to cook them for 6 minutes, let cool for six and then soak in cold water. The shells come off easily with no mess!

Silicone mitts. These are a must have if you need to remove your pot from the base right away.

Non stick Inner pot. If you’re cooking something that might stick, a non stick inner pot is a great option to have on hand for easy clean up.

Tempered Glass Lid. For when you just need to slap a lid on your pot in a hurry!

Glass Jars for Yogurt. I personally make a gallon of yogurt at a time but these are a great option for people who make smaller amounts.

Colander scoop. I’ve spent a lot of extra time straining veggies and bones out of my stock, this one’s definitely on my list to get next.

Silicone cover. I really love these and have one for each of my Instant Pots.

12 piece accessory set. This is a great gift idea and a nice option to have once you’ve bought your Instant pot!

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