Stress Management
Week two on my journey to achieving overall health, vitality and well-being. An e-class from Secrets to Emotional Heath.
This e-class is about increasing energy levels, improving vitality and most important of all, balancing biochemistry. The focus this week is on the physical part of our system. This class is in the form of an audio presentation by Julie Spain, a written summary and an activity.
In her lecture Spain gives a simple but effective prescription to help feel more calm and in control.
Six major points.
1. There is help in medication. (Seeing a Naturopath and/or Medical Doctor is recommended).
2. Eating for Stress management. (To raise the seratonin level). The operative word is substitute.
· Eat unprocessed foods.
· Drink at least two litres of water a day.
· Reduce or cut out caffiene , alcohol and sugar and nicotine.
· Five to six small meals a day. (keeps blood sugar levels up).
3. Cardiovascular Exercise. ( release of coritisol and adrenaline).
Add to this:
· Stretching.
· Muscle resistant.
4. Quality Sleep. (one of the first thing to go when stressed is quality sleep).
· Develop a bedtime routine, an hour of preparation for sleep. Eat a light snack-milk and cookie. Take a warm bath or shower. Avoid other stimulants other than sex.
5. The power of support systems. (draw down from other people’s help.)
· Find someone you can talk to.
6. Cognitive reconstruction. (Changing how we think or attitudes).
I choose to adjust my eating habits, do the exercising and the routine for sleep preparation. I’ll let you know how it works out for me. In the meantime if you have a question or would like some help with stress management, just leave a comment.
Have a Blessed Day!
Tuesday, January 26, 2010
Tuesday, January 19, 2010
SPIRITUAL AND EMOTIONAL WELLNESS
Week one on the journey to "Matters of the heart-The secrets to emotional health, healing, vitality and well being." http://www.secretstoemotionalhealth.com/. I found this site very user friendly and enrolling was easy. I will probably find it much more difficult to stay focused on emotional health and healing as a means of achieving overall health, vitality and well-being, which is what this course is about.
The first lesson was about balance and understanding the importance of energy and goal setting to achieve the desired outcomes from the course.
People are seen as consisting of a five-part system: Emotional, Mental, Physical, Spiritual and Social. We can change any part of this system in a positive way, resulting in positively affecting the entire system. The importance of energy and balance are discussed. There are two activities in lesson one. They are based on a diagram of the five-part system. The first is an exercise to determine your balance and identify areas of your life that need improvement. The second activity centres on goal setting in each of the five parts of the system. I particularly liked the acronym SMART for goal setting:
S-pecific.M- easurable, A-ttainable, R-ealistic, T- imely. Now, you can be "SMART" in goal setting because you read my blog.
Join me again next week on the journey. If you would like to comment or offer feedback please do so.
The first lesson was about balance and understanding the importance of energy and goal setting to achieve the desired outcomes from the course.
People are seen as consisting of a five-part system: Emotional, Mental, Physical, Spiritual and Social. We can change any part of this system in a positive way, resulting in positively affecting the entire system. The importance of energy and balance are discussed. There are two activities in lesson one. They are based on a diagram of the five-part system. The first is an exercise to determine your balance and identify areas of your life that need improvement. The second activity centres on goal setting in each of the five parts of the system. I particularly liked the acronym SMART for goal setting:
S-pecific.M- easurable, A-ttainable, R-ealistic, T- imely. Now, you can be "SMART" in goal setting because you read my blog.
Join me again next week on the journey. If you would like to comment or offer feedback please do so.
Wednesday, January 13, 2010
SPIRITUAL AND EMOTIONAL WELLNESS
How is the New Year going? Did you take my advice in the last posting and get back on the wagon of self-care by getting the right amount of sleep and exercise and following a healthy diet?
Well, I think I am going to take it a step further. I just took Julie Spain up on her offer of a one month free membership for her program on secrets to emotional heath. I am going to take the journey and keep you posted. It should be an interesting journey.
In the meantime I am open to suggestions on any topic that you would like me to comment on in my blog. Or if you have a question just post it in the comment section. You can also visit my website at http://www.pastorsinnministries.com/ and use the help line feature if you prefer privacy. Pastor's Inn Ministies is on the move and if it is a ministry that you may benefit from, just give us a call. Note it is not a business, it is a ministry, so don't let cost get in your way.
Until next time. Blessings!
Well, I think I am going to take it a step further. I just took Julie Spain up on her offer of a one month free membership for her program on secrets to emotional heath. I am going to take the journey and keep you posted. It should be an interesting journey.
In the meantime I am open to suggestions on any topic that you would like me to comment on in my blog. Or if you have a question just post it in the comment section. You can also visit my website at http://www.pastorsinnministries.com/ and use the help line feature if you prefer privacy. Pastor's Inn Ministies is on the move and if it is a ministry that you may benefit from, just give us a call. Note it is not a business, it is a ministry, so don't let cost get in your way.
Until next time. Blessings!
Saturday, January 2, 2010
Spiritual and Emotional Wellness
Stress Management
Self-Care - Sleep
All we talked about concerning diet and exercise as well as our topic today-sleep, no doubt fell by the wayside during the holidays. Now is the time to pick ourselves up and get back on the wagon and yes, to get some sleep.
Proper food, exercise and sleep help to keep the body strong, the mind sharp and the spirit energized. In previous articles we talked about food and exercise, today our topic is sleep.
Do you ever feel drowsy in the afternoon, even after getting the 7-8 hours sleep, which is required by your body. It is common to feel drowsy 8 hours after waking. So, if possible take a power nap. Doing this in the afternoon is more beneficial than an extra hour or two of sleeping in. Research shows that you can make yourself more alert, reduce stress, and improve cognitive functioning with a power nap. Some experts advise to keep the nap between 15 and 30 minutes, however some research has shown that a 1-hour nap has many more restorative effects than a 30-minute nap, including a much greater improvement in cognitive functioning. Even a brief rest has the benefit of reducing stress and helping you relax a little, which can give you more energy to complete the tasks of your day. If you only have a few minutes to spare, just close your eyes for 5-10 minutes and meditate. There is wisdom in the words of the Psalmist, “Blessed is the man who meditates in the law of the Lord day and night…” Psalm 1: 1-2. Meditation produces slower brain waves similar to sleep. It also helps the body to rest, plus there are spiritual benefits.
Sleep is very important to your physical and emotional health, as well as your personal productivity.The following is advisable in preparation for a good night’s sleep.
Avoid drinking coffee and products with caffeine in the evening because it is a stimulant that stays in your system for hours and disrupts sleep. Stress management practices such as exercising and reading can often help you attain better sleep, either by helping you quiet your mind, or by relaxing your body and encouraging quality sleep.
Remember, proper diet, exercise, and sleep help to keep the body strong, the mind sharp and the spirit energized, making us more productive for the Kingdom of God.
Why not share any tips you may have concerning sleep, exercises you find helpful or whatever may be on your mind about this topic. I would like to hear your comments.
Self-Care - Sleep
All we talked about concerning diet and exercise as well as our topic today-sleep, no doubt fell by the wayside during the holidays. Now is the time to pick ourselves up and get back on the wagon and yes, to get some sleep.
Proper food, exercise and sleep help to keep the body strong, the mind sharp and the spirit energized. In previous articles we talked about food and exercise, today our topic is sleep.
Do you ever feel drowsy in the afternoon, even after getting the 7-8 hours sleep, which is required by your body. It is common to feel drowsy 8 hours after waking. So, if possible take a power nap. Doing this in the afternoon is more beneficial than an extra hour or two of sleeping in. Research shows that you can make yourself more alert, reduce stress, and improve cognitive functioning with a power nap. Some experts advise to keep the nap between 15 and 30 minutes, however some research has shown that a 1-hour nap has many more restorative effects than a 30-minute nap, including a much greater improvement in cognitive functioning. Even a brief rest has the benefit of reducing stress and helping you relax a little, which can give you more energy to complete the tasks of your day. If you only have a few minutes to spare, just close your eyes for 5-10 minutes and meditate. There is wisdom in the words of the Psalmist, “Blessed is the man who meditates in the law of the Lord day and night…” Psalm 1: 1-2. Meditation produces slower brain waves similar to sleep. It also helps the body to rest, plus there are spiritual benefits.
Sleep is very important to your physical and emotional health, as well as your personal productivity.The following is advisable in preparation for a good night’s sleep.
Avoid drinking coffee and products with caffeine in the evening because it is a stimulant that stays in your system for hours and disrupts sleep. Stress management practices such as exercising and reading can often help you attain better sleep, either by helping you quiet your mind, or by relaxing your body and encouraging quality sleep.
Remember, proper diet, exercise, and sleep help to keep the body strong, the mind sharp and the spirit energized, making us more productive for the Kingdom of God.
Why not share any tips you may have concerning sleep, exercises you find helpful or whatever may be on your mind about this topic. I would like to hear your comments.
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