Mental Health

How to Treat Yourself at Home

Today’s stress buster is just for fun, but can reap big mental health benefits. Go ahead and treat yourself. Something a little bit indulgent just for you. It doesn’t necessarily have to cost a lot of money, but it should be something meaningful for you.

You’ve probably experienced the stress busting power of doing something just for yourself in the past. Maybe it was as simple as running a hot bath or curling up with a brand new book. Or maybe it was getting an overdue mani/pedi. Or maybe it was escaping to a quiet retreat for the weekend. No matter what you did, I’m sure it felt good to do treat yourself a bit and as a result you felt more relaxed and less stressed afterwards.

Now, if you’re the type of person who has a hard time doing nice things for yourself and would rather do something nice for others, please take today’s stress busting tip to heart. Believe me, it will have a huge impact on your life, your relationships, and it will work amazingly well as a stress buster for you.

If you don’t take care of yourself and do something just for you every once in a while, you’ll get more worn out and more stressed as time goes by. And the more worn out you get, the less optimally you’ll be able to function in other areas of your life.

When you’re stressed out and struggling with brain fog, you aren’t thinking clearly. You’re not as patient as you could be. Tempers get short and it’s easy to snap at the littlest thing and regret it later.

Don’t get to that point. Take care of yourself first and be sure to treat yourself every once in a while. The people you love and work with will benefit from it.

How to Treat Yourself at Home

Finances might be tough but don’t let that stop you from a little pampering. Everybody needs some self care. There’s two ways to get around his problem. The first is to find simple things that cost nothing or very little.

Carving out some time for you and spending that time on something you enjoy like a hobby doesn’t have to cost much or anything. Taking a hot bath and listening to your favorite music doesn’t cost much. Find a few things that relax and destress you but don’t cost anything.

The second thing you can do is to use having some spending money as a motivation to make more. Get a side hustle, work on your business, put in an hour or two of overtime, or find a few extra savings in your budget to make up for the money you’re spending on yourself.

But whatever you decide to do, don’t feel guilty about treating yourself every once in a while.

Here’s some simple ways you can treat yourself at home:
Enjoy a sunrise or a sunset
Draw, paint, color, quilt.
Cooking (really!)
Listen to music
Journal
Give yourself a pedicure.
Soak in the tub.
Turn off all electronics.
Read a book from your wish list.
Get outside.
Try aromatherapy.
Go through old family photos

Can Self Care Become Selfish?

Done correctly, self care isn’t selfish. But on the other hand if you’re someone who has no problem treating themselves, then proceed with caution. You want to treat yourself when you’re stressed and you’ve been working hard. Try to think of of it as a treat that you have to earn first.

Whatever you do, don’t use self care as an excuse to indulge in too much retail therapy and max out those credit cards. That will stress you out even more!

How To Make Time for Prayer & Contemplation

21st century living isn’t for the faint of heart. We’re constantly being boarded by alerts and messages. We liven a state of constant connection and constant interruptions. It’s amazing that anything gets done. Prayer and contemplation are a great way to detach from the ongoing craziness around you and find your center again.

How Make Time for Prayer

Making time for prayer in a busy life is hard. We all know how important prayer is, but on days that we wake up and hit the ground running it can seem out of reach. Most women are caregivers, moms and daughters with a never-ending to- do list. By the time we sit down for some quiet, we find ourselves struggling with what to pray about. Here’s a few simple ideas to make more time for prayer.

Breath prayer. This gets me through crazy busy times. Don’t complicate it. Just breathe in and out with something like the Jesus prayer.

Lord Jesus Christ, Son of God, have mercy on me, a sinner.

the Lord’s prayer

Our Father in heaven,
hallowed be your name.
Your kingdom come,
your will be done,
on earth as it is in heaven.
Give us this day our daily bread,
and forgive us our debts,
as we also have forgiven our debtors.
And lead us not into temptation,
but deliver us from evil.

or the Serenity Prayer

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

These three prayers alone get me through most days. But I also like to use some guided prayer at the beginning of the day or the end of the day since I’m not very good at formulating prayers when I’m tired. There are lots of prayer books to be found but my own very favorite prayer books are by James Banks. They are so mellow, comforting and don’t take long to read through.

I also use the Divine Hours off and on. This is a great way to pray at fixed times throughout the day and evening. I always find these prayers to be really comforting and “hit the spot” to help me express things that I was struggling with but couldn’t find the words for.

Create a Personal Retreat for Quiet Contemplation

Some of the most successful entrepreneurs set aside regular time to think, plan, and learn. It’s said that Bill Gates takes an entire week twice a year to unplug and do nothing but read and think. Carving out time for quiet contemplation isn’t a waste of time…it’s actually how you get ahead of things.

But the most important benefit of getting away from everything is that it will give you needed time to rest up and destress. This rest is what gives your mind the time and ability to simply renew. It’s what makes you a better partner, a more patient mom, a more creative entrepreneur…you get the picture!

The first thing you need is a bit of a mindset shift. Don’t think of taking time for quiet contemplation as a waste of time, or One More Thing To Do. Consider it to be a solution to stress and overwhelm.

Put your retreat time in your calendar and schedule it. As a matter of fact, make it your highest priority. You owe it to yourself and those you care for to recharge.

This personal might be as simple as a few hours away from the house, or a weekend retreat in a quiet place.

Once you see what having a regular retreat to think and plan ahead can do for your personal life and business, you’ll begin to make the time or quiet contemplation regularly.

You’ll be pleasantly surprised to notice how the stress starts to ease up when you do this.

If this strategy works for some of the most brilliant creative souls throughout history, should you give quiet time and contemplation a serious try in your life?

Your mind and your body will thank you as you start to stress less and relax more.

My 30 self care challenge is a great way to carve out time for a personal retreat & renewal without having to leave your home. Sign up below!

How To Stop Stressing Yourself Out and Find Peace

So far in this self care challenge we’ve talked a lot about reducing stress by focusing on relaxation and other stress reducing techniques. But what’s even more important is find out and at least try to reduce the craziness that’s stressing you out in the first place. That’s how you find real peace in your life.

What’s Really Stressing You Out?

Begin by taking the time to figure out just what’s stressing you out. You’re going to have to dig deep here, so carve out some quiet time to do this so you can really think it through. For example, if you’re constantly looking for things and going crazy in the process, the root cause of it is probably lack of organization.

Go through all of your stressors until you can identify the root of the problem. Write it down in your journal, if you have one. You’ll be using this list to work through and cut out as many stressors as possible going forward.

It’s probably a good idea to make it a running list. As your life and your circumstances continuously change, new things and people will pop up that stress you out. Add these stressors to your list and review it regularly to see what you can do to get rid of or reduce the stress.

What Can You Get Rid of to Reduce Stress?

Go through your list again with the intent of find some quick fixes. One great place to start is with a solid morning routine. It’s something that you can implement right away to greatly reduce the stress it’s been causing you.

Think about what you can let go. If you’re hustling to make some extra money for extras and it’s causing even more stress in your life, then ditch it for now. If you’re an entrepreneur and you have that one client that creates constant stress and havoc, then go ahead and break up with him. There’s plenty of other clients out there!

How to Make a Long Term Plan to Reduce Stress

Now that you’ve tackled the basics and hopefully created a big of margin, you can begin to take a look at the bigger issues. Again, go through your list and see what you can start working on right way.

Some examples of big issues that stress you out could be that you’re juggling too many responsibilities. While many of them are a part of life, look for what the non essential activities are and reduce them.

For example, if you’re a busy mom, you might be overwhelmed with the pressure of getting your kids to every activity. Pick one or two activities for your family to be involved in. Then teach your kids how to occupy themselves (preferably screen free!) so you can get some much needed downtime for yourself.

If you work, you might have someone that you continually butt heads with. Finding work at a different company is certainly an option, but you might also consider looking into moving to a different department or possibly working from home.

More Ways to Stop Stressing Yourself Out

Adopt a healthier lifestyle. This can’t be said often enough. Taking time for your own good health will help you to handle whatever stressors life throws at you.

Stop worrying. I know, easier said than done. Try to live one day at a time and stop the future tripping as much as you can.

Stop running late. Don’t wait until the last possible minute to get to work, school or family event. Prepare as much as you can before, so that you eliminate the last minute stress of looking for your glasses or keys.

Keep an organized home. Again, this is going to be a process. Develop a basic routine to keep your home in order and spend a few minutes getting rid of clutter every day.

Have a regular bedtime routine. Many people try to decompress by drinking wine or vegetate in front of the TV or their tablet. A few hours before you go to sleep, shut down the electronics and indulge in a bath, reading a book, journaling or some gentle yoga. This will help to prepare your body for a good night’s sleep.

Keep working through the list and do what you can to get closer to cutting out those remaining stressors.

Listen To Your Body and Rest When You Need To

Here’s a lesson that I’ve learned the hard way over the years. And I don’t want you to have to do the same! Listen to your body.

As a special needs mom, I got used to burning the candle at both ends. I didn’t know how to manage the stress of special needs parenting, my sobriety and practice self care.

I’m not a doctor, but I believe the years of cumulative stress played a big role in the development of the two major conditions I live with – cervical dystonia and ulcerative colitis (an autoimmune condition.)

Learning to Listen to Your Body

Your body will tell you when you need to slow down and when you need to stop everything and take a well deserved rest. Pushing past that point may work for a little while, but the longer you ignore these alarm signals from your body, the louder it will scream at you to slow down and just do nothing.

It’s so important to listen to your body when it needs a break from parenting, life, work or even workouts. Stress will take its toll and by the time you notice the signs from your body that I’m going to share with you, you’re no longer functioning at your best.

Everything you do will continue to take you more time and with more brain fog. Slowing down and taking a break isn’t a waste of time. You’ll come back focused, refreshed and able to do much better work in a shorter amount of time.

Listen to Your Body’s Signals

Let’s take a good look at some of the signals your body might be sending you to let you know that it’s time to slow down or take a good rest. These are all signals that you’re getting exhausted. Listen to them and get some rest.

Depending on the situation, either active or passive relaxation may work. At other times, you’ve just got to admit defeat and go to sleep for a good 12 hours to catch up.

Brain Fog. One of the first signs of exhaustion is brain fog. You’re forgetting things, overwhelmed and irritable. Everyday tasks take longer than usual. It’s time to listen to your body and slow down.

Increasing irritability and mood swings. When you find yourself getting irritable and snapping at others no good reason, it’s a good sign that you’re stressed out. Mood swings are a powerful sign from your body that it’s time to slow down.

Extreme afternoon slump. Everyone gets a little tired in the afternoon. It’s the main reason many of us reach for coffee or a snack from 2pm to 4pm. On a bad day, you can barely keep your eyes open, or even have to lay down for nap to make it through the rest of the day. If this is happening to you frequently, take it as a signal that you need to slow down and rest more.

Junk food cravings. When you find yourself randomly picking on sugary snacks or other processed foods throughout the day, it’s another sign that you’re exhausted. What you’re trying to do is to compensate for your fatigue with sugar and salt…which can actually be a form of chemical dependency.

Getting Sick Frequently. Now your body is calling for help. When you’re constantly struggling with frequent colds and infections, then some serious changes are in order. Reduce your workload, find some help and let the non-essential things go!

Restorative rest is an essential part of self care, and never something that you have to feel guilty about.

How Friends Can Help Relieve Stress

One of the simplest ways to relieve stress is simply to phone a friend. Texting or messaging works too, but there’s something to be said about actually talking to a friend whom you can trust. Someone who knows you well will easily pick up if something’s not right.

How Friends Can Help Relieve Stress

Your friends are your very own safety line whenever you are feeling particularly stressed out. Just letting all the stress and negativity out is incredibly freeing. After the call you’ll probably feel a lot calmer and like a burden has been lifted off your shoulders.

This call might not change what caused you to get stressed out in the first place, but talking it over with a trusted friend who knows and loves you will help to clear the fog and allow you to see everything clearly and possibly in a new light.

If nothing else, calling a friend and venting about things gives you a chance to release irritation and frustration. You’ll be able to return to your situation with a clear mind and get to work on finding a resolution to what caused you to become so stressed out in the first place.

There’s several a reasons why calling a friend help to relieve stress. The first one is that it’s easy and convenient. You always have your cellphone with you and no matter where you’re at and you can usually step away for a few minutes and make the call.

It’s also helpful that you can’t see the other person when you’re on the phone. You won’t be easily distracted by what she’s wearing, how much weight she lost or gained, or anything else. You can focus on talking about what’s stressing you out and do so quickly.

Many times the faster you can let off some steam, the better. You want to be able to calm down before you say something you’ll regret later. And the less time you spent feeling stressed out the better it is for your body and mind as well.

Planning Ahead to Reduce Stress

In order to prepare for the next time you find yourself in a stressful situation at home or at work, think of a couple of people that you could call and make sure their contact information is on your phone.

Pick a few names because not everyone will be reachable and ready for a quick chat at any time during the day. Work in a couple of backups.

You can also pick different friends for different situations. Maybe you trust one very close friend and feel comfortable enough to complain about relationship trouble with her. Or you might have another friend who’s a special needs mom and she can understand what you’re going through when others don’t. Someone else might be better suited for troubles at work because they have the same type of job and can relate.

How to Help a Stressed Out Friend

A real friendship goes both ways. Be ready to offer your friend support when she’s struggling. Here’s some easy ways to be there for your friend.

Just listen. There’s nothing like the ministry of simple presence to support a friend. You don’t have to have the perfect answer, just be there.

Take something off her plate. Where is she struggling? Take her out to coffee or watch her kids if she needs a break.

Indulge in some retail therapy. This doesn’t have to cost too much money if you’re careful. Sometimes just getting out and checking out some fun stores can do both of you a world of good.

A friend is one who knows you and loves you just the same.” Elbert Hubbard

5 Best Teas to Reduce Stress and Anxiety

Many people are looking for natural solutions for our crazy 21st century lifestyle. While there’s nothing wrong with seeking help or using medication if needed, natural remedies can also be a big help and take the edge off. Tea is a great way to reduce stress and anxiety.

If you’re a coffee lover who isn’t crazy about tea, keep on reading my list of natural teas for stress and anxiety. I have some tweaks and suggestions for you to make it more appealing.

There’s a long and historic tradition of making and drinking tea across around the world. It’s a beloved beverage to many people and is often accompanied by a calming ritual or routine. Together, these work as a elaxing break that will reduce stress and gives you time to breath, think, and even meditate if you like.

Natural Tea Remedies for Stress and Anxiety

We’re all stressed out. And if you’re like me, you may have become a little too reliant on copious amounts of caffeine to turbo charge your day so that you can handle it all. And there’s nothing wrong with that, but why not try some teas to settle your spirit and see how that impacts your day?

Many people rely on antidepressants to deal with it all. And there’s nothing wrong with that if that’s what you need to cope. But I’d encourage you to explore natural remedies for stress relief as well.

Here’s some teas to consider:

Peppermint helps to reduce stress and relieves anxiety. Many people also enjoy it to soothe an upset stomach. (However, don’t drink peppermint tea if you’re pregnant.)

Chamomile tea is a quintessential favorite that can help to treat insomnia as well as reduce stress and anxiety.

Lemon balm can be found in many calming tea blends. It can help to reduce cortisol levels and relax the body.

Passion flower tea is another ingredient commonly found in relaxing teas and natural sleep aids. The flavon chrysin has important anti- anxiety benefits.

Kava tea. Kava tea is a very popular herbal remedy for anxiety. It may also help people with chronic pain as some support analgesic effects. However, proceed with caution because of it’s sedative nature and possible interaction with medications that you may be taking.

Green tea. Green tea has numerous health benefits. Not only that, it contains L-theanine, which is an amino acid that creates a calming effect.

How to Create Your Own Tea Ritual

In preparation, you can begin a mindful process as you put the water on to heat. As you’re waiting, do a mental check in.

What does your mind need at this moment?
What does your body need at this moment?
What does your heart need at this moment?

Once you’ve done this bit of self examination, you can choose the best tea to support you at this moment. Now go ahead and boil your water and set out a favorite cup. Pick your tea (recommendations below) and set to making yourself a nice cup of tea.

Carry it to a comfortable spot, sit down, and enjoy the warmth of the cup in your hand. Inhale the fragrance of your tea, letting all the tension and anxiety leave your body. Bring your awareness to where you are right now and take that first sip. Take your time as you mindfully drink, melting the stress away.

Turn your tea time into your very own ritual. You might want to add a healthy treat, or browse a favorite book or magazine and spend a few minutes reading and browsing while you enjoy your cup. This is sacred time for you to relax and rejuvenate yourself.

How to Drink Tea If You Don’t Like It

If you’re used to coffee all the time and fizzy drinks, tea might be an acquired taste. What do you do if you’re not a tea drinker? My first suggestion would be to try some different teas and see what you like best. There’s something out there for just about anyone. My personal favorites include chai, vanilla nut and rooibos tea.

Coffee Can Calm You Down

If coffee’s your thing, there’s nothing wrong with it! Just know yourself. Many people can’t drink it past the afternoon or it might keep them up late. The ritual is the same idea..Brew yourself a good cup of coffee, make a cappuccino, or indulge in a cup of real hot chocolate topped with whipped cream or marshmallows. With just a little bit trial and error you’ll find the right drink for your very own stress busting ritual.

How to Use Tea to Reduce Stress and Anxiety

One thing to remember, when life get busy and stressful, it’s easy to let this simple little tea ritual go. But stressful times are when you need it the most. Be sure to make it a priority. Not only will it make you feel better but you’ll come back refreshed and able to solve problems easier and become more productive because of your little tea break.

In the end, by taking a few minutes for yourself (even if it’s just to make and enjoy a cup of tea) will help you to regroup. Try it out and see for yourself.

Here’s a few more tips. Keep everything for your tea ritual nearby. Have a nice tea cup and some tea in your desk at work, in the cupboard at home. Have one for travel so you can take your ritual with you wherever you go.

How to Relax and Enjoy Life More

It’s not unusual to feel anxious at times, when there’s a legitimate threat to you or a loved one’s safety or welfare. But if anxiety has become a constant presence in your life, it’s a great idea to learn some techniques to learn how to relax and enjoy life more.

How Can I Relax My Mind?

For many people, relaxation means zoning out in front of the TV with a beer at the end of a long day. But this really doesn’t help in the long term to reduce the damaging effects of stress.

Here’s some intentional relaxation tips to help you get started on living a normal life even if you have anxiety issues.

There are many different ways to relax. They typically fit into one of two categories – active or passive relaxation.

Let’s take a closer look at each method, go over some examples and then wrap it up with a simple conclusion about why we all need a good mix of both forms of relaxation.

Active vs. Passive Relaxation

The easiest way to define active vs. passive relaxation is with an simple example. Let’s start with the obvious…sleeping which is a form of passive relaxation. On the other hand, an activity such as going fishing would be a type of active relaxation.

Most types of relaxation techniques. fit somewhere between these two extremes. For instance, meditation is generally passive but the mind is still somewhat active. Reading a book or watching a movie is another good example. These are more passive activities than going for a walk, hike, or run.

Ideas For Active Relaxation

Most forms of exercise fall into the active relaxation category. Go out for a walk or hike and enjoy nature is one great way to actively relax. Taking an exercise class or going for a run is another great option. And these types of activities are often more fun when you do them with others.

You might want to get the whole family involved by going for bike rides together, taking them swimming, or spending a fun day playing and running around in the park or yard.

I’m a big fan of yoga a form of active relaxation. Not only does it tone your body and help to increase flexibility, but it also helps to calm the mind and spirit.

Ideas For Passive Relaxation

Make some time to lay down for a nap in the afternoon to relax and recharge. You can also just sit or lay down for 30 minutes to practice some guided meditation.

Many people love to curl up with a good book at the end of the day to unwind and de-stress.

Meeting a friend for coffee, or just inviting them over is a great way to relax. If that’s not possible, get comfortable and call them for a long, relaxing chat. This is something that tends to get lost in our digital age. There’s nothing like a good old fashioned phone call!

Even something as simple as pouring yourself a nice cup of coffee or tea and enjoying it while you browse through a magazine is a good option.

I think you’ve got the ideas! Brainstorm three to five ways to relax passively that sound like they might work for you. These can be things you’re already doing, or something you’ve always wanted to make time for.

Then come up with some ideas for active relaxation. Keep your list where you can easily refer to it, and then make an intention to do try activities from both lists on a regular basis.

More Ways to Relax Your Mind From Stress

Try to avoid multitasking. While we think we’re being more productive, multitasking can stress us out even more. Try to do one thing at a time and really focus on it.

Note your mood, then choose your activity. If you’ve had an awful day at work, listening to head banging music is probably going to ramp you up even further. And you probably won’t be able to focus on a book. Try going for a slow walk outside to clear your head.

Do what’s relaxing to you. This can mean different things to different people. Many people like to unwind by doing something with their hands. This doesn’t have to be complicated. For example, I love to use stickers in my journals and planners. It’s fun and doesn’t require too much brain activity.

It’s pretty important to keep mixing things up. We need to work in more physical activity and get out there, but also need time to relax our body.

Remember, it’s all about balance. Practicing both active and passive relaxation techniques on a daily basis will help to reduce anxiety and handle stress in a much calmer way.

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Instant Stress Buster: Laughter Is the Best Medicine

When was the last time you had a good laugh? If it’s been days, weeks, or even months, keep on reading. We’ve all heard the saying that laughter is the best medicine. Laughter is also one of the best ways to quickly reduce stress.

This probably doesn’t come as a big surprise to you. Think back on the last time you laughed with a good friend, your partner, or your child. You probably felt so much better afterwards, especially if you really cracked up. The idea then is to laugh out loud more often, and to do so intentionally whenever you’re feeling under a lot of pressure and stress.

How to Laugh More

Spend some time with a child. Little kids are often hilarious and when you give them free reigns with the conversation they’ll almost come up with something funny. Try asking them to tell you a joke. Their giggles while they try to get it out will make you laugh. Laugh with them and use your secret stress buster as an opportunity to bond and spend quality time together.

Watch some funny TV or read a funny book. After a long and stressful day , there’s nothing better than a movie or book that makes you laugh out loud. While it’s harder with books, it’s fairly easy to find movies that make you laugh. And if you watch with a friend, laughing together is even better than laughing by yourself.

Make a list of books and movies that make you laugh and keep it on hand for stress emergencies. Of course they are also funny, entertaining, and a great way to relax at other times.

Find Some YouTube Comedy Clips. This is my personal go to stress buster since I rarely have the time or attention span for a movie. I have a few personal favorites that I revisit over and over. It’s truly the best therapy for me when life gets a little crazy.

Here’s a few of my current favorites:

Juggling the Jenkins – recovered addict (people like us are typically the best comedians) and totally down to earth.

Vic Dibitetto (Watching him is like going home for me…but this is real NY humor with a lot of language – so pass if that bothers you.)

Boston Country Mom – She’s pretty new, I guess but I totally get the Yankee fish-out-of-water thing. I always get a good laugh!

Listen To The Comedy Channel On Pandora. If you have a long commute home, or a lot of chores to do around the house, try listening to Pandora or one of the other music streaming services and choose a stand-up comedy channel. You’ll be laughing in no time. Of course you could also create a personalized playlist with sets from your favorite comedians.

Get Together With a Friend. Throughout my life, I’ve chosen my friends according to how sarcastic they are. Seriously. There’s nothing like snarky, black humor to get me through rough patches. Even a quick text can work some days.

Read Some Amazon Reviews. Some of these are comedy genius! Here’s a couple of great sites with in-depth reviews.

The Top 10 Funniest Reviews on Amazon

22 Hilarious Reviews of the Most Ridiculous Amazon Products

Health Benefits of Laughter

There’s good reason that laughter is the best medicine. Laughter relaxes your entire body, can help to boost the immune system and will trigger the release of endorphins, your body’s natural feel-good chemical. Not only that, but it can protect your heart, burn calories and could even help you to live longer.

What’s your favorite way to laugh?

Are You Getting Enough Sleep?

Getting enough sleep is one of the most important ways to keep your mind and body health. How did you sleep last night? And did you sleep long enough?

Not surprisingly, not getting enough sleep is one of the main reasons that people get stressed out. We all know we need to sleep but when it eludes us, we can start to panic.

The average person needs about 8 hours of quality sleep per night. But of us don’t even come close to that. It’s far too easy to stay up late watching Netflix, surfing Facebook or Instagram, or catching up on emails. And then we get up early, try to fuel ourselves with caffeine to make up for feeling tired and try to tackle our to-do lists.

At the same time we’re trying to find the time to work out and spend quality time with our families. Something’s got to give that kind of schedule and all too often it’s getting enough sleep.

When we don’t get enough sleep, our bodies don’t get the chance to unwind and process everything that’s happened during the previous day. Sure, there’s going to be seasons in life where we just have to do the best we can with little sleep, like after just having a baby. But if it begins to stretch out for weeks and months, your health is going to suffer.

Lack of sleep won’t kill you, but long term stress does kill and lack of sleep contributes. Don’t be embarrassed to make sleep a priority. You’ll be pleasantly surprised how much more you’ll get done during your waking hours and how unstressed you’ll feel as a result.

How Much Sleep Do You Need?

Aim to get a good eight hours of sleep per night. The best way to do this is to determine when you need to get up and work backwards from there. If you need to be up at six, then it’s a good idea to start unwinding by around eight so that you’ll fall asleep by ten.

If morning exercise is important to you, and something you benefit from, schedule time for that as well. Also allow time for spiritual and meditation practices. Once you see how much you benefit from a full-night’s sleep, you’ll feel a lot better to handle your day and both your body and mind will thank you for it.

How to Cope With Insomnia

Despite our good intentions, sometimes the sleep just doesn’t come. The reasons could be as simple as being too wired to go to sleep, too much coffee during the day, chronic pain that keeps you up or medications that you might be taking during the day. Or it could simply be that you’re getting older.

Here’s a few natural ways to treat insomnia:

Increase your activity. Just add more movement to your daily schedule. This might include housework, walking, or whatever helps you feel tired by evening so that you’re ready for a good night of rest.

Get natural sunlight. A good way to kill two birds with one stone (get exercise and increase sunlight exposure) is to go out every day for a 30-minute walk over the noon hour. The blue light, emitted by the sun’s rays, helps to regulate your body’s biological clock. If you’re unable to get outside occasionally, use a bright lightbox first thing in the morning.

Be social. Be sure that you are interacting and socializing with others, as this will decrease your risk of isolation and depression, which can impact your sleep quality.

Practice good sleep hygiene. These include sticking to a regular wake up/bedtime routine, not drinking caffeine later than 1 p.m. in the afternoon (or 6 hours before bedtime), and not using blue light emitting devices such as television, smartphones, computers, tablets too close to bedtime.

Yoga Nidra. Yoga Nidra or body scans are a great way to relax your body when the sleep doesn’t come. You’ll get your mind off your insomnia and put your body into a state of deep relaxation, whether the sleep actually comes or not. I use and love the Calm app for body scans and progressive muscle relaxation. And if I’m still not sleeping, then I listen to a sleep story and most of the time I’m asleep by the end of the story.

How To Recover From a Bad Night’s Sleep

There’s nothing worse than having to face a full day when you’ve had only a few hours of broken up sleep. Here’s some some simple tips to get through the day after a rough night.

Start off your day right by staying hydrated. Dehydration can make your fatigue even worse. When you first wake up in the morning, it’s helpful to drink a glass of water. If you don’t love plain water, add a wedge of lemon to it. The idea behind this is that in the morning, you need to replenish fluids in your body, as you’ve probably not had anything to drink for many hours.

If you enjoy coffee, the caffeine will certainly give you a much needed boost. The effects of caffeine can last up to six hours, so if you choose to grab a cup for a mid afternoon boost, keep your bedtime in mind or you will end up with another night of insomnia.

Get moving. Taking five or ten minute movement breaks throughout the day is a wonderful way to improve your energy levels, especially if your walk is accompanied by bright sunshine. The blue rays emitted by the sun increase your alertness and overall sense of well-being.

Whatever you decide to do, just be sure that it is something that you enjoy. This will increase your motivation to do it, even when you feel sleepy.

Eat energizing foods. For mealtimes, focus on whole foods. Many people report improved sleep when following low carb or keto diets. The snacks that you choose are also very important. The worst thing you can do is head to the vending machine and grabbing junk food. Keep some high protein snacks around, such as hard boiled eggs or Greek yogurt. Have some fruit on the side.

Other healthy options include nuts, vegetables and hummus. If you’re craving something salty, low-fat popcorn can satisfy your craving, plus it fills you up with fiber. You can also find lots of recipes online for no-bake energy balls, typically made from a combination of nut butter and dates. Just be sure that you use natural peanut butter, as it does not contain sugar.

Take short rest breaks. When you’re tired, it is sometimes tempting not to want to stop for a break, because you might think that you’ll feel even more tired when you get back to work. However, it is very important to take rest breaks, which allows you to pace yourself.

For example, if you work at a desk, taking a short 2-minute break where you get up to walk around your office, can be helpful before you get back to work. You’ll also want to take a 15-minute coffee break when you can. This is the perfect time to eat a nutritious snack (such as those mentioned above), which will help maintain healthy blood sugars and give you the energy you need to keep going.

Take a short nap. If you are having a difficult time concentrating, a cat nap that is no more than 20 minutes can improve your alertness.

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Books and Movies to Distract Yourself from Stress

Getting lost in a movie or a good book is a great way to distract yourself from stress, whether it’s everyday stress, stress from caregiving or stress from chronic illness. Sometimes when we find ourselves in a particularly stressful life situation, we need a little time-out.

There’s nothing wrong with taking a break to spend a few hours forgetting about your troubles and problems. You’ll come back out of your break refreshed and ready to tackle whatever life might throw at you. You’ll quickly make up the time you spent on this stress buster with improved focus and productivity.

And even when it doesn’t work out that way, it will still have been worth it to get some peace for a little while and reduce stress.

Disclaimer: I’m a Boomer…I grew up in the 70’s and my taste in books and movies certainly reflects that!

10 Movies to Watch When You’re Feeling Depressed

Inside Out
Ferris Bueller’s Day Off
Good Will Hunting
Forrest Gump
The Blind Side
Up
Life of Pi
It’s a Wonderful Life
Grease
Cool Runnings

10 Feel Good TV Shows

60s Classic TV Shows

The Adams Family
Andy Griffith
The Avengers
Batman
Dick Van Dyke
Father Knows Best
Gilligan’s Island
The Honeymooners
I Dream of Jeannie
I Love Lucy
Mister Ed
The Munsters
My Three Sons
Star Trek
The Twilight Zone

70s Classic TV Shows

Welcome Back Kotter
The Odd Couple
Good Times
The Brady Bunch
Diff’rent Strokes
Get Smart
Green Acres
Happy Days
I Dream of Jeannie
All in the Family
The Jeffersons

80s Classic TV Shows

21 Jump Street
Bosom Buddies
Cheers
The Facts of Life
Family Ties
The Golden Girls
Growing Pains
Mork & Mindy
The Muppet Show
Night Court
Seinfeld
Taxi
Who’s The Boss
WKRP in Cincinnati
The Wonder Years

Books to Distract You From the World

Now let’s talk about books. Start by growing your bookshelf…maybe you have some unread forgotten books just waiting for you!

Or you can head on over to library or bookstore or Amazon Prime and find something good to read, or listen to. For audiobooks, Audible.com is very popular.You can also find and download all sorts of great books to your Kindle or smartphone from Amazon and even your local library.

You have tons of options. Your hardest job right now will be to just pick something!

10 Books to Get Lost In

The Magician’s Nephew
The Wind in the Willows
The Hobbit
The Color Purple
Lake Wobegon Days
The Stand
The Help
Pride and Prejudice
Anything Harry Potter
The Hunger Games

10 Books for Depression

Now, sometimes the best therapy for stress or depression is simply to face it and read a good about it. It’s your call! Sometimes understanding the mental processes that you’re going through are the best way to cope with depression.

Here’s a few good titles that I found:

When Darkness Will Not Lift
When Someone You Love Suffers from Depression or Mental Illness
Rewire Your Anxious Brain
Reasons to Stay Alive
A Mindfulness Guide for the Frazzled
Running for My Life: How I Built a Better Me One Step at a Time
The Anxiety Solution: A Quieter Mind, a Calmer You
Broken: Finding Joy in Every Day and Letting Go of Perfect
Depression & Other Magic Tricks
Feeling Good: The New Mood Therapy

Distract Yourself From Chronic Pain

There are have been many times that I’ve been homebound since my first chronic illness diagnosis in 2010. Sometimes all you can really do is just sit in bed.

And there’s nothing wrong with that. Sometimes you just need to be still so that your body can focus on healing. Books, TV Shows and movies are a great distraction during times like these.

And remember, don’t complicate it. When you find something you think you’ll like, just go for it. If it’s light and fluffy, that’s perfectly fine. Don’t judge yourself. If reading the occasional junk novel or a watching a zombie movie is is your thing, go for it.

This downtime is for you and for you alone. It’s supposed to be a mental health break. Please don’t use it try to educate yourself or make it a cultural experience.

Remember, you want something you can completely lose yourself in for a little while and not worry about anything else.

So find what works for you.

This list is just a jumping off point..what are some of your favorite books, TV shows and movies that help to distract yourself from stress?

Mental Health

How to Treat Yourself at Home

Can Self Care Become Selfish?

How Make Time for Prayer

Create a Personal Retreat for Quiet Contemplation

What’s Really Stressing You Out?

What Can You Get Rid of to Reduce Stress?

How to Make a Long Term Plan to Reduce Stress

More Ways to Stop Stressing Yourself Out

Learning to Listen to Your Body

Listen to Your Body’s Signals

How Friends Can Help Relieve Stress

Planning Ahead to Reduce Stress

How to Help a Stressed Out Friend

Natural Tea Remedies for Stress and Anxiety

How to Create Your Own Tea Ritual

How to Drink Tea If You Don’t Like It

Coffee Can Calm You Down

How to Use Tea to Reduce Stress and Anxiety

How Can I Relax My Mind?

Active vs. Passive Relaxation

Ideas For Active Relaxation

Ideas For Passive Relaxation

More Ways to Relax Your Mind From Stress

How to Laugh More

Health Benefits of Laughter

How Much Sleep Do You Need?

How to Cope With Insomnia

How To Recover From a Bad Night’s Sleep

10 Movies to Watch When You’re Feeling Depressed

10 Feel Good TV Shows

60s Classic TV Shows

70s Classic TV Shows

80s Classic TV Shows

Books to Distract You From the World

10 Books to Get Lost In

10 Books for Depression

Distract Yourself From Chronic Pain

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