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Be honest, did you make New year’s resolutions this year that you have yet to stick to? If so, you’re not alone. Researchers have found that typically 77% of people are only able to keep their resolutions for 1 week, 64% keep them for one month, 50% for 3 months, and only 19% are able to […]
Be honest, did you make New year’s resolutions this year that you have yet to stick to? If so, you’re not alone. Researchers have found that typically 77% of people are only able to keep their resolutions for 1 week, 64% keep them for one month, 50% for 3 months, and only 19% are able to keep their resolutions for over one year! (https://www.ncbi.nlm.nih.gov/pubmed/11920693)
If only New Year’s resolutions were more like leather sofas during hot summer months, we’d all be able to stick to them easily. But no matter what we do, it sometimes seems impossible to lose that weight, stop smoking, or learn a new language (among many other pledges).
If you’re feeling guilty for not being able to stick with your resolutions, here are some ways you can stay true to them:
Be Sure They are Doable
Many people set themselves up for failure when setting unrealistic goals. If your resolution is to lose 50 pounds by summer, that may not be realistic for your personal situation.
In order to be successful, you’ve got to pick the right resolution, meaning, it has got to be personal to you, it has got to be achievable by you, and you have to create a plan to get there.
Take Baby Steps
If your resolution is to exercise more, don’t plan on working out for two hours each day, six days a week. Your body won’t be able to handle that if you’ve been inactive for some time. It will feel painful and you’ll want to give up. Instead, start small and build gradually. Decide to go to the gym twice a week for half an hour, then three times a week for an hour, etc.
Tackle One Resolution at a Time
Maybe you want to lose weight, build muscle, learn Mandarin, and start writing that novel. These are all great goals to have, but good luck tackling all of them at the same time.
Your best bet is to prioritize and tackle one goal at a time. Is your health at risk? If so, losing some weight should probably be a priority. Will learning Mandarin help you get that job promotion? Then maybe that should be on top of the list. Only when you feel you have a handle on one goal and have made progress should you consider adding another resolution to your “to-do” list.
You may also want to ask for support from friends and family. Accepting help from those who care is one great way to make sure you stick to your goals. Also, consider seeking help from a trained therapist. Mental health professionals can offer powerful tools that can help you uncover obstacles, where they came from, and tools to help you overcome them.
If you’d like to explore treatment options, please be in touch. I’d be happy to discuss how I may be able to help you stick to your resolutions and move your life forward.
Life is challenging when you’re an introvert. What are simple interactions for many people can feel anxious and uncomfortable to you. The mere idea of taking part in certain social events can be exhausting and emotionally draining to an introvert. While some social functions, such as business meetings, cannot be missed, there are social gatherings […]
Life is challenging when you’re an introvert. What are simple interactions for many people can feel anxious and uncomfortable to you. The mere idea of taking part in certain social events can be exhausting and emotionally draining to an introvert.
While some social functions, such as business meetings, cannot be missed, there are social gatherings that can be, and it is totally okay for you to say no. This may feel almost as uncomfortable to you as actually attending the party or event, but it’s important to put your own needs ahead of others in times like these.
If you are an introvert that generally has a hard time saying no to invites, here are some ways you can do it kindly:
We tend to feel a lot of pressure to give myriad details on why we can’t accept an invite to an event. If we don’t have a “good enough” excuse, some of us will blatantly lie, which then makes us feel bad.
There is no need to lie and no need to give more details than necessary. You can simply say, “Thanks so much but I already have plans.” We all have plans all of the time. You may plan on doing the laundry that night or watching Game of Thrones while eating pistachio ice cream (which is a great plan, BTW). That is the truth but it is no one else’s business but yours.
Before saying “no,” be gracious and thank the person very much for inviting you in the first place. It will make the other person feel good that they made you feel good by thinking of you.
It’s easy to say no in a text or email, but when you will see that person in person, saying no can feel incredibly awkward. The best thing to do is just practice saying, “Thank you so much for asking but I already have plans that day/evening,” so that it comes out naturally and so that you feel at ease saying it.
I would like to suggest that, before saying no to an invite, you really weigh the pros and cons. I know being introverted can be challenging, but I also know that it can get pretty lonely at times. Saying yes once in a while may not be as bad as you think. While saying no to a huge, loud party may make sense for you, be open-minded and look for those new social situations you actually might be able to handle and enjoy. You never know the kind of fun you could have or new friends you could make.
If you are suffering from a chronic illness, you are not alone. Almost half of the population in the United States is currently battling some form of chronic physical illness. In fact, chronic illness is the number one driver of healthcare costs in America. Some of the most prevalent examples of chronic illnesses are: Epilepsy […]
If you are suffering from a chronic illness, you are not alone. Almost half of the population in the United States is currently battling some form of chronic physical illness. In fact, chronic illness is the number one driver of healthcare costs in America.
Some of the most prevalent examples of chronic illnesses are:
Many people suffering from a chronic illness can become depressed. It is estimated that roughly one-third of chronic illness patients suffer from depression, a rate that is significantly higher than in the general population.
Depression is often an immediate response to the diagnosis. It can be overwhelming to be told you will need to be treated for your illness for weeks, perhaps even a lifetime. Certain types of chronic illness can also, and quite suddenly, change how a person lives their day-to-day life. They may not be able to do the same things and, in some cases, completely lose their independence.
There are physical illnesses which can cause depression by hampering the central nervous system or endocrine system. Some examples would include thyroid disease, Cushing’s disease, Parkinson’s disease and chronic pain.
If you or someone you know has recently been diagnosed with a chronic disease, it’s important to watch out for signs of depression. These can include:
Becoming educated about the link between chronic illness and depression is extremely important. So is seeking help. Be sure to discuss any symptoms with your doctor. He or she may be able to refer you to a therapist.
Many patients have found they can treat their depression right alongside their illness by using medication, psychotherapy or a combination of both. It is also helpful to surround yourself with a loving support network of friends and family.
If you or a loved one is experiencing depression as a result of living with a chronic illness and would like to explore treatment options, please be in touch. I would be more than happy to discuss how I may be able to help.
Dating. It’s not easy at any age, but it can be downright tough for those in the 60+ category. The world has most likely changed significantly since the last time you may have dated. You yourself have also changed. Love, loss, careers, raising a family, etc. have all impacted who you are and how you […]
Dating. It’s not easy at any age, but it can be downright tough for those in the 60+ category. The world has most likely changed significantly since the last time you may have dated. You yourself have also changed. Love, loss, careers, raising a family, etc. have all impacted who you are and how you feel about life and the world around you.
While it may feel intimidating at first, dating after the age of 60 can actually be a lot of fun. It will require you to perhaps adjust your mindset and find some courage, but once you put yourself out there, you might be surprised just how easy it is to connect with others in both platonic and romantic ways.
Here are some dating tips to get you started:
Many people, as they get older, smile less. Perhaps they are missing loved ones who have passed, are struggling with retirement, or are in chronic physical pain. But smiling is something that lights up our faces and instantly attracts other people to us. If you feel you haven’t been smiling as much as you used to, get back into the habit. Watch some favorite comedies, hang out with your grandkids more often and play with the neighbor’s dog. The more you smile, the better you feel and more attractive you become.
Now is not the time to be shy. If you see someone that catches your eye while out at a coffee shop or standing in line at the grocery store, strike up a conversation. You could say something as simple as, “Are the bagels good here” or “I always seem to pick the busiest times to shop.” The idea is to simply start a conversation and see where it goes. If nothing else, you may make some new coffee shop friends!
You’ll have a better chance of meeting a potential partner who is like-minded if you focus on your interests and hobbies. If you like art and culture, then spend more time at museums or the bookstore. Are you a dog nut? Then perhaps volunteer at a local animal shelter. Focusing on your own hobbies and interests will bring you joy at the same time, and that joy will make you incredibly attractive to others.
Sites like Match.com and EHarmony.com make it incredibly easy for you to look for potential dates online. You can browse hundreds of profiles at your own pace and reach out to those people who strike your fancy. Don’t assume that online dating is for younger people. It’s for anyone with an internet connection and a desire to meet people.
If you follow these tips, you’ll have no problem meeting new and wonderful people. And who knows, one of them could be that special someone.
A diagnosis of dementia or Alzheimer’s is often a terrifying event for the patient and their family. Slowly losing one’s memories to the point of not recognizing loved ones is a future none of us want to experience. But science is now finding that these cognitive diseases may be preventable through the practice of daily […]
A diagnosis of dementia or Alzheimer’s is often a terrifying event for the patient and their family. Slowly losing one’s memories to the point of not recognizing loved ones is a future none of us want to experience. But science is now finding that these cognitive diseases may be preventable through the practice of daily meditation.
Prescribing Meditation
A recent study from Beth Israel Deaconess Medical Center has found that meditation can dramatically slow the progression of Alzheimer’s disease. Adults between the ages of 55 and 90 were divided into two groups. One group received regular care while the other group also practiced meditation and yoga for at least two hours each week.
The researchers found that the group who practiced meditation and yoga each week had significantly less atrophy in the brain, as well as better brain connectivity, than the control group.
In another study, an international team of scientists looked at the brain scans of 50 American men and women who meditated regularly along with brain scans of 50 Americans who did not practice any form of meditation. The findings were startling.
The brain scans of those Americans who did not meditate showed a brain age the same as the person’s actual age. However, the brain scans of those people who regularly meditated were, on average, 7 years younger than the person’s actual age. Researcher Christian Gaser from Jena University Hospital in Germany said of their findings:
“These findings suggest that meditation is beneficial for brain preservation, with a slower rate of brain aging throughout life.”
Other Benefits of Meditation
While the findings of meditation’s impact on the progression of dementia are fairly recent, the brain boosting benefits of meditation have been shown consistently over the last 20 years. Science now suggests that meditation has the ability to:
• Increase protective tissues in the brain
• Prevent atrophy in the hippocampus
• Alleviate stress and anxiety
• Help seniors feel less isolated and lonely
• Increase grey matter in the brain as well as cortical thickness, which is associated with memory and decision-making
Tips on Getting Started with Meditation
Meditation comes easier to some than others. And that’s okay. To get started, there are simply three things you need to understand:
It’s a Practice
They call meditation a practice because there is no perfection involved here. You simply commit to meditating each day and you do the best you can do. It’s not easy quieting all of the mind chatter, as you’ll learn. Just keep at it and you will have your breakthroughs.
Start Slow
You don’t need to start off meditating each day for 20 minutes. In fact, I would recommend that you don’t do that, as you’ll more than likely find it very hard to quiet your mind for that long and you’ll become frustrated. Start with 3 minutes each day. That’s it. Slowly move the time up as you become more comfortable with your practice.
Meditation Should be Fun!
Meditating shouldn’t feel like a chore or something you are forcing yourself to do each day. You should look forward to this quiet time.
The mistake many beginners make is thinking there is only one way to meditate, and that is focusing on your breath. But that’s simply not true.
Yes, many practitioners do focus on their breathing (called mindfulness breathing), but some people focus on the sounds in the immediate area, others gaze at an image or into the flame of a candle, and still others take meditative walks, focusing solely on the movement of walking.
Do some experimentation and find what works best for you and is the most fun.
As we age, it becomes more and more important to take care of our brains. Meditation may be one of the most important things you can do!
It’s 10pm. Do you know where your junk food is? Unfortunately, it’s a bad habit many of us can relate to: that unwanted craving for junk food. Whether it’s a craving for ice cream right after dinner, or a hankering for potato chips while you watch the nightly news, food cravings are a bad habit […]
It’s 10pm. Do you know where your junk food is?
Unfortunately, it’s a bad habit many of us can relate to: that unwanted craving for junk food. Whether it’s a craving for ice cream right after dinner, or a hankering for potato chips while you watch the nightly news, food cravings are a bad habit most of us would like to drop. One of the easiest ways to drop a bad habit is through the practice of meditation.
What exactly is meditation? Meditation is a practice of “thoughtless awareness,” where we bring ourselves to a state of deep peace by quieting and calming the mind as we remain alert. Through the practice of meditation, you can begin to reduce stress and improve both mental and physical health.
Here’s how meditation can help reduce your food cravings.
Exert Better Control
A 2009 Duke University/CalTech study found that the dorsolateral prefrontal cortex, the section of the brain activated by people with high willpower, is the same area of the brain that’s especially active during meditation. Other studies have shown that the anterior cingulate cortex, the part of the brain that relates to self-regulation, is more active in meditators than non-meditators. Through regular meditation, you can exert better control over your decisions throughout the day, and kick those bad food cravings to the curb.
Coping with Stress
It’s well known that stress can cause you to crave junk food. When we’re stressed out, we have a high level of the stress hormone cortisol. If we eat sugar, our body releases serotonin, a hormone that calms and relaxes us. Also, eating foods high in fat, sugar, and salt elicits a strong response in the body’s natural opioids, relieving our stress. Through regular meditation, we can better manage our stress, which will help reduce junk food cravings.
Practicing Mindfulness
Meditation helps us practice mindfulness, which is being more aware of what’s happening in the present moment. To break a bad habit, we have to be aware when it’s happening. With improved mindfulness, we can stop mindless snacking and start to change our unwanted behaviors.
If you’re new to meditating and need help starting out, search YouTube for “guided meditations for breaking bad habits,” or “guided meditations for habit change.” There are also a few guided meditation videos specifically for dealing with food cravings.
Are you struggling with maintaining healthy eating habits and need professional guidance and support? Call me today so we can schedule an appointment.
As beautiful and joyous as life can be, it can also be plain ol’ stressful. Whether it’s hefty mortgage payments, killer commutes, or bosses who don’t give us the credit we deserve, stress can come at us from all different angles. Surveys have uncovered some pretty disturbing statistics about stress. 33% of people feel they […]
As beautiful and joyous as life can be, it can also be plain ol’ stressful. Whether it’s hefty mortgage payments, killer commutes, or bosses who don’t give us the credit we deserve, stress can come at us from all different angles.
Surveys have uncovered some pretty disturbing statistics about stress. 33% of people feel they live with extreme stress, while 48% believe the stress in their lives has increased over the past five years. And a whopping 77% of people surveyed said they experience physical symptoms caused by stress.
What are some of these physical symptoms linked to chronic stress?
• Pain of any kind
• Sleep problems
• Autoimmune diseases
• Digestive problems
• Skin conditions, such as eczema
• Heart disease
• Weight problems
• Reproductive issues
• Thinking and memory issues
How Meditation Can Help
There is now scientific evidence that meditation is effective against physical symptoms of stress such as IBS, high blood pressure, and ulcerative colitis. Meditation has been linked with improved immune response, reduction in pain sensitivity, and a shift from negativity to positivity.
Further, research has shown that meditation may physically alter the brain and how we are able to cope with chronic stress.
But what exactly is meditation? When many people hear that word, they have instant visions of people sitting in lotus position chanting, “Ohmmm.”
Mindful meditation is simply the practice of harnessing our attention to quiet our chattering minds. Instead of letting our brains run rampant like energetic puppies, sniffing one thought after another and another and another, mindfulness focuses our attention in the now.
The problem is because mediation is so deceptively simple, many people either feel it can’t possibly work in general, or they won’t benefit from it. And because we live in a society that seems to promote instant gratification, other people expect that after their first 20 minutes of meditating, all of their problems will magically dissolve.
But meditation is called a “practice” for a reason. Like anything else that is beneficial to your mind and body (sound nutrition and exercise), it takes commitment to reap those benefits.
Tips for Beginner Meditators
If you are interested in trying meditation for yourself, here are a few key tips:
• Get comfortable – you don’t have to sit in the lotus pose. You can sit in a comfy chair or even lie down. The trick is to be comfortable enough that your body sensations don’t distract you, but not so comfortable that you fall asleep.
• Don’t try and control your breath, just breathe naturally, simply staying aware of your breath.
• Start with just a few minutes and build from there.
• Don’t try to be perfect. There is no perfection in life or meditation, so just keep practicing every day.
If you find after you’ve been meditating for a little while that you could use some extra help dealing with the stress in your life, get in touch with me. I’d be happy to explore treatment options with you and talk about how I may be able to help.