Feelings, Actions, Beliefs Cycle
Below are excerpts from articles I have written designed to help you narrow your focus on healing and growing.
If you’d like to read the full posts and many more, here is the link to the homepage.
Meditation, Mindfulness, and Gratitude
- For a brief discussion of the benefits of meditation and a link for exercises
- One of the best sites that is free, comprehensive, comes in several languages, and has a free app for download is from UCLA.
- Here’s a wonderful TED Talk from Dr. Shauna Shapiro that speaks to the power of mindfulness and self-compassion
- Headspace is a very popular app. Here is a link to their site, though they do charge for the app beyond the introductory segments.
Sleep
Here is a link to a tongue-in-cheek approach to sleep hygiene from an MD YouTuber. His recommendations are spot-on and echoed here.
Another factor in falling asleep is white noise or soothing speech/music. There are many free white noise apps that are readily downloadable for your phone or tablet. Alternatively, you can easily find a white noise machine on Amazon for $15-30.
There are also apps that include soothing readings at bedtime or voices to lull to sleep. Headspace is a common app. Another intriguing idea is binaural beats which are beats/music that let the brain fall into specific wavelengths that are conducive to meditation, focus, or in this case, falling asleep. Here is a link to a YouTube video with binaural beats specifically for sleep. These are just a few videos and there are many online so feel free to explore!
Best Sleep Practices
Naps can be a handy way to regain energy during the day, but they can throw off sleep at night. To avoid this, try to keep naps relatively short and limited to the early afternoon.
Unplug from Electronics: Build in a 30-60 minute pre-bed buffer time that is device-free. Cell phones, tablets, and laptops cause mental stimulation that is hard to shut off and also generate blue light that may decrease melatonin production.
Optimize Your Bedroom
Sleep hygiene beyond just habits is your sleep environment. To fall asleep more easily, you want your bedroom to emanate tranquility. Light smells, such as lavender, may induce a calmer state of mind and help cultivate a positive space for sleep.
Joy and Play
For an inspiring talk on the importance of joy, here is wonderful and poignant talk that is sure to make you smile.
High Intensity Interval Training
Interval training was first introduced in the 1950s to improve the performance of elite Olympic athletes.
Perform squat jumps as quickly as possible for 30–90 seconds
Warm up and Recovery
We Are What We Eat
Fit, very active adult athletes of all ages, especially endurance athletes, and including many weekend warriors. Who actually needs a 2,000 calorie diet?
How do you keep good track of what it is that you’re eating? Well thankfully, there are several apps for this. One of the most common free ones out there is MyFitnessPal (link), available for both Android and iPhone.
So, white bread, white pasta, and breakfast cereals or pastries should be saved for special occasions. More information.
In fact, evidence shows they may have some health benefits. So, what it boils down to is how much is too much? The reputable Mayo Clinic has an answer.
Here is an excellent article that answers many questions that come up when discussing caffeine consumption.
Alcohol and Marijuana
After a certain point, brain chemistry acclimates, craving it, just to “feel normal”. That’s when dependence starts, and real problems begin. Resources: National Alliance on Mental Illness, CDC’s current recommendations. The American Heart Association also has a great, common sense approach to alcohol. And here is an excellent site from the CDC with FAQ about marijuana and its effect on people.
