Journaling/Blogging

Do you have something on your mind that you just need to get off your chest?  Need to clarify your thoughts or create a plan to deal with a situation?  My last entry  – Reduce Stress by Journaling may be the answer you need.

I remember using a notebook to write poetry, usually when I was sad or troubled by something while growing up. Since then I have come to know several people, who personally and professionally either journal or blog to help clarify things in their minds and to help set goals.  But until I discovered the article, “Reduce Stress by Journaling” by Pamela M. Peeke MD, MPH found on healthywomen.org I would have never thought of it as a way to reduce stress.  

According to Dr. Peeke, journaling can not only help you to refine your daily living skills, you can also use it to help you deal with stressors you are not comfortable sharing with others.  A journal can be as inexpensive as $1 (check the nearest Dollar Store) or a little more if you want one with a beautiful cover.  Or, go electronic, create a folder on your computer to jot your feelings in.  Don’t’ like to write, no problem, you can use a tape recorder and record your entries.  Either way, you have an outlet in which to vent feelings and help yourself work through it. 

Reference:

Peeke, P. (n.d.). Healthy women.org - managing stress reduce stress by journaling. Retrieved from http://www.healthywomen.org/content/article/reduce-stress-journaling?context=ages-and-stages/15&context_title=&context_description=

MEDITATION

Another great way to reduce stress that doesn’t require out of pocket costs for special equipment and can be done anywhere is meditation.  All you need is a quiet location, a specific comfortable posture, depending on the type of meditation, it can be done while sitting, lying down, standing, walking or in other positions.  You also need an open mind, (open meaning able to let distractions come and go without judgment)  and you must focus your attention on the chosen mantra, object or breathing.  ("National center for," 2010)  Many who have practiced meditation have found that they are able to focus and eliminate thoughts causing stress, producing a relaxed and tranquil mind.  

It has been noted that benefits to this includes:

•  Gaining a new perspective on stressful situations
•  Building skills to manage your stress
• Increased self awareness
•  Focusing on the present
•  Reducing negative emotions

Meditation is considered safe as long as you are healthy, and it may also be used for other health related illnesses.  When considering use for health related issues it is recommended that you check for published studies regarding the specific illness, as well as checking with you physician before doing so. 

Inner peace may be attained by choosing from several types of meditation:

            Guided meditation – aka guided imagery or visualization.  Your senses are engaged through mental images of places or situations you find relaxing.

            Mantra meditation – most commonly known as Transcendental meditation, where a calming word, thought or phrase is repeated to prevent distracting thoughts.

            Mindfulness meditation – you observe your thoughts and emotions while meditating, but do so without judgment.

            Qi gong - (pronounced chee-kung), a combination of meditation, relaxation, physical movement and breathing exercises to restore balance.

            Tai Chi – (pronounced TIE-chee), a form of gentle Chinese martial arts, made up of self-paced series of postures or movements in a slow graceful manner while deep breathing.

            Yoga – also uses a series of postures and controlled breathing exercise to promote flexibility and a calm mind.  (Mayo Clinic Staff, 2009)

Want to try meditation on your own?  Follow the steps outlined at About.com for Mindful Meditation:

http://altmedicine.about.com/cs/mindbody/a/Meditation.htm

References:

Mayo Clinic Staff. (2009, April 21). Mayo clinic.com – stress management . Retrieved from http://www.mayoclinic.com/health/meditation/HQ01070

National center for complimentary and alternative medicine meditation. (2010, June). Retrieved from http://nccam.nih.gov/health/meditation/overview.htm

Wong, C. (2007, October 25). About.com alternative medicine mindfulness meditation. Retrieved from http://altmedicine.about.com/cs/mindbody/a/Meditation.htm

SLEEP

 

Don’t underestimate the power of sleep.  Getting enough sleep is important for proper brain function and overall wellbeing.  Sleep depriviation due to hanging out staying up too late, insomnia, or loss of sleep due to health conditions or sleep disorders can cause “irritability, moodiness, …. Impaired memory, inability to be novel or multitask”, a person may even “fall into micro sleeps (5-10 seconds) that cause lapses in attention, or a person may nod off  while doing activities like driving or reading, and then finally experience hypnagogic hallucinations[1]”.  ("American psychological association," n.d.)  

Suggested ways to help get a good nights sleep include:

·         Keep a regular sleep/wake schedule

·         Don’t drink or eat caffeine four to six hours before bed and minimize daytime use

·         Don’t smoke, especially near bedtime or if you awake in the night

·         Avoid alcohol and heavy meals before sleep

·         Get regular exercise

·         Minimize noise, light and excessive hot and cold temperatures where you sleep

·         Develop a regular bed time and go to bed at the same time each night

·         Try and wake up without an alarm clock

·         Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep   (American psychological association,” n.d.).

Sometimes it’s not always possible to get a good night’s sleep.  So when necessary, take a Power Nap.  A 15-20 minute nap can reduce stress, refresh the brain, increase productivity and energy.  It may be necessary to think outside of the box to find a place to take a nap.  Do you public transportation like a bus or train long distances for work?  A nap during transit may be a great way to spend the time.  At work, there may be a lounge area to the restrooms or a break room, if you don’t have your own office.  An airport lounge or waiting room, even your car (just don’t do so while driving) may also serve as brief resting spots to recharge your batteries and help you have a better day.     

References:  

American psychological association. (n.d.). Retrieved from http://www.apa.org/topics/sleep/why.aspx

Health-cares.net. (2005, July 18). Retrieved from http://neurology.health-cares.net/hypnagogic-hallucination.php

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[1] Hypnagogic hallucination is episodes of seeing and hearing things as one is falling asleep. These dreams can be frightening and can often cause a sudden jerk and arousal just before sleep onset.  ("Health-cares.net," 2005)