A good night’s rest is essential for effective thinking and learning. Lack of sleep can hurt these cognitive processes by impairing alertness, attention, concentration, reasoning and problem solving. These are all things we need to get through our day with ease. In addition, not getting enough sleep is a huge safety hazard on our roadways. Being drowsy when behind the wheel can slow your reaction time down to the same levels as drinking and driving. The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S. The problem is greatest among people under 25 years old.
Here are my top 10 tips to help get your beauty rest:
1. Keep a consistent schedule.
Try to go to bed and wake up at the same time each day, even on the weekends. Consistency is important here. Set a regular bedtime each night. Make it a time when you're normally tired anyway. Then wake up at the same time. If you're getting enough sleep, you should wake up without an alarm. I know most of us have to use an alarm, hit snooze and drag ourselves out of bed each morning. With the proper schedule, this will eliminate the dreaded alarm clock.
2. Take a nap if needed.
If your body needs to make up for lost sleep, naps are perfectly fine. Taking a daytime nap is better than sleeping late, especially on a weekend. Make sure to nap early in the afternoon and try to make it no longer than 30 minutes so it doesn’t disrupt your bedtime routine.
3. Increase your light exposure during the day.
Try to spend more time outside during the daytime. Take a break from work and go outside for a nice walk when the weather permits. Let as much natural light as possible into your home or office during the day.
4. Naturally boost your melatonin at night.
Turn off all electronics before you go to bed. Many people fall asleep to the TV but this is a mistake. The light suppresses your natural melatonin production and the TV can actually stimulate you rather than calm you down. This is the same when you get in bed and search Facebook or Pinterest on your phone. Instead, try listening to soothing music or a meditation CD or app on your phone. Make sure you room is dark and relaxing.
5. Make your bedroom more inviting and calming.
Keep the noise down in your room. If you live in a busy area where there is always noise outside, try using a fan or white noise to drown it out. Keep your room cool as well. Being too hot, or too cold, can affect the quality of sleep you get each night. Also, make sure your bed is comfortable. I know I have to have my sheets tucked in just right before I get in bed. My husband couldn't care less about having the sheets in the proper place but he knows it's essential for me to be comfortable. Find what works best for you, as we're all a bit different.
6. Eat dinner earlier in the evening.
I know some families don’t eat until 9 p.m. or even later. You should be eating about four hours before bedtime to ensure proper digestion before you hit the hay. If you have a fatty dinner, then get in bed, you could get heartburn or a slight stomachache, as a heavy dinner takes a lot of work for your stomach to digest.
7. Cut down on the caffeine.
If you are drinking coffee or soda in the afternoon, it's going to be much harder to get to bed at your chosen time. Try to cut out all caffeine by noon each day and stick with water and herbal decaffeinated tea the rest of the day to ensure a good night’s rest.
8. Get movement into your day.
Try to exercise for at least 30 minutes each day. You don’t have to go to the gym and pump iron to get the effects. You can take a walk with your dog or do yoga poses at home and still get the benefits.
9. Relaxation and deep breathing.
If you find yourself lying in bed but unable to sleep, try taking deep breaths to clear your mind and relax your body. I love to relax my entire body by starting at my feet. You tighten the muscles for a few seconds then release. Do this all the way up to your head and you will be amazed at how relaxed you feel when completed. This is called Progressive Muscle Relaxation.
10. Don’t stress about sleep.
Focusing on the time and calculating how many hours until the alarm goes off doesn’t help things. I know, because I'm guilty of this, especially when I have an early flight to catch. Try to make relaxation your goal, not sleep. Work to clear your mind, and if you find you're worrying, or having anxiety about the following day, write it down in a notebook next to your bed and allow yourself to put those thoughts at rest. This ritual can greatly reduce the racing thoughts that go through our heads when we finally let our bodies relax.
You owe it to your body to take care of it and sleep is a huge part of self-care. We put gas in our car when it's empty and we charge our cellphones when the battery is low, so it only makes sense that we take care of ourselves and get the proper rest we need to function at our best capacity.
If you have been following me for a while, you may already know that both my parents died at the age of 61 (six years apart) from cancer. Being an only child and a single mom with an infant was pretty difficult, to say the least. After my dad died in 2003, my mom kept his ashes in her closet. It was something we would joke about from time to time. “Oh, dad’s in the closet.” Or, “When should we take him out of the closet?” But I was serious…I mean, what was she going to do with him? It had been several years and she had made no plans. So one day I finally asked her and she looked me in the face and said, “Not my problem. When I die, you can put them together and figure it out.” And she was totally serious. She had NO plans on spreading his ashes. Ever. That was now my “problem.” And it was a huge one. How do you determine someone’s final resting place, let alone both of them? And for someone like me that tends to over-analyze situations, this was just almost too much for me to handle by myself.
After my mom died in 2009, I then found myself with two boxes of ashes in MY closet. At first I thought I needed to do something quick. I thought I would throw them out of a boat near Galveston which was near
where I grew up. But that didn’t feel right. The water there isn’t the prettiest. Then I thought I could travel to blue water and do it, but I worried about the ashes getting lost on the plane. If you have ever had
to go to a funeral home to pick up ashes, you know they are actually pretty heavy. So I thought I could carry them on the plane in a rolling suitcase…but they are heavy and I had no idea how I would get them into the overhead bin. I would have to ask for help... "Excuse me, can you help get these ashes up here for me?" Anyways, as you can see, I was struggling to come up with the best resting place for them. And it was driving me absolutely crazy. I finally decided to give myself some time so I wouldn’t end up just throwing them in my back yard out of sheer desperation. Yes, that did cross my mind!
In 2010 I started dating Justin, who is now my awesome husband. When he moved in, I gave him my closet and moved my stuff to the second closet. But I had to warn him…if he was going to live with me and take that closet, he had to be okay with Larry & Phyllis in there with him. He said that would be fine. Whew…they were finally out of MY closet! He even talked to them sometimes which I thought was great given that he never got to meet them. How lucky to find a great guy that didn’t think I was nuts for keeping these ashes all these years. And he's just as nutty as me talking to them. Perfect match!
Right before the holidays in 2011 I decided that it was time to
let my parents go free. My decision was to spread the ashes over Bear Lake in southern Colorado which is where they spent many afternoons fishing. It was going to be perfect, so I told myself in my head. So literally a few days after I made this huge decision, we jumped in the car and drove from Texas to Colorado. We rented a room at the Cuchara Inn and were the only guests in the entire hotel. The owner gave us his home phone number in case we needed anything. It was a little like the movie The Shining…having an entire hotel to yourself in the dead of winter. And that is where the problem came in: it was winter which meant that Bear Lake was frozen and the roads to get to it were closed off. How the heck did I not think of this before we drove 2 states over? Why didn’t I have a plan B? I always have a plan B. I was devastated and my anxiety kicked in full force. We decided to sleep on it (in our empty hotel) and figure things out the next morning.
We woke up early and headed out toward the house my parent’s built that they planned to spend retirement in. Sadly, they barely lived there a year before the cancer hit. As we were
driving up the steep road to their house, I was flooded with memories and sadness that they didn’t ever get to enjoy what they had worked so hard to obtain. We pulled in front of the
house and it was covered in at least 5 feet of snow all the way up to the front door. The new owners apparently don’t spend the winters there or it would have been plowed. We hiked up to the house and peeked in the windows and I could picture them in there, enjoying retirement.
Justin and I eventually found the perfect spot to spread their ashes which I cannot share here because Colorado has some pretty specific laws about this sort of thing. I was hoping that the spot we picked would be okay for them. As soon as we were done, we headed back to town to get something warm to
drink. When I got in the car, I felt this absolute feeling of peace come over me. I cannot explain it fully as it was just like the weight of years had been lifted off me. Something I had dreaded and stressed over for years was finally done.
We found this cute little café/coffee shop in LaVeta and went
inside. We were freezing cold as we live in Texas and didn't quite prepare for December in Colorado. Everyone could tell we were not local so we found ourselves trying to explain what brought us to this part of the state, in this tiny town, in the middle of winter. Justin was talking with the owner behind
the counter when I turned and saw this beautiful flower on a stand against the wall. I have no idea why, but I was SO drawn to this flower. I am not even into flowers or anything of the such so it was weird that I was obsessed with it. Well, I did take Horticulture in college at Texas A&M and grew a few unidentified plants on my apartment stove... Anyways, I interrupted
their conversation and asked the lady what kind of flower was it, where do you get it, why is it blooming in winter, etc. She said it was a White Paper Narcissus. I had never heard of this flower, but for some reason, I pulled out my iPhone and wrote the name down. (I didn't even spell it right!) I didn’t snap a picture of the flower as I knew I would remember the beauty of it, but I did know I would forget the name. This was at 10:08am mountain time which would have been 11:08 in Texas. This detail is important.
Justin and I then thanked the owner for their hospitality and she even sent us on our way with a bag of free baked goodies. We then began the drive back to Texas.
We got to our house late the following night and I walked in through the kitchen and turned on the light. I seriously almost fell over when I saw a White Paper Narcissus sitting beautifully on my kitchen table with a note from my best friend Jennifer. It was almost too much for me to handle. I had to grab onto the kitchen counter to keep from keeling over. I immediately called her and demanded to know what day and time that she purchased this flower. She told me it was around 11am the previous morning. The exact same time I was looking at one in a tiny cafe in Colorado. She was out shopping, saw it, and was drawn to it for some unexplained reason as well. She was drawn to it enough to buy it and leave it on my table for me when I came home. And I might mention, I didn't talk to her while I was gone as there was literally no cell reception for most of our trip. I get tears in my eyes just writing about this. I mean, how can you explain this? It wasn’t like Jenn came to my house all the time and left me flowers. This could only mean one thing to me: it was a sign and a gift from my parents, through Jenn. What else could it mean? At the exact time I was drawn to the flower in Colorado, minutes after spreading my parents’ ashes, Jenn was drawn to the same flower in Texas and had to get it for me. This is what I know to be true. It was a sign that I could finally be at peace and know that they were at peace. It was a sign that they were happy with the place we chose to spread their ashes. It was a sign to tell me all was going to be okay.
My 40th birthday was two weeks ago and my incredible mother-in-law sent my husband home with a White Paper Narcissus for my birthday. When he walked in, I just thought how incredibly sweet and thoughtful of her to remember the significance around this flower for me. When I talked to her on the phone she said she called every florist in town and no one had one. So she had given up the plan to get one for me. But later that day she was at her local grocery store shopping and they had one!
Even though people leave our lives, there are still signs of them all around us. Sometimes it has to hit you over the head to realize it, but they are there and they are with us. Is the sign always going to be something as huge as this was? Probably not, but don’t be surprised if it is. I find comfort in knowing that my parents are watching over me each and every day. I don’t have all the answers to heaven and what really happens, but I do believe they are my angels.
One final note: If you tell your family you want to be cremated, do them a favor and give them some ideas on where you would like your ashes to be spread. You don’t have to give specific coordinates on a map, but at least a general idea of what you would prefer. No one should have to go through what I did to make such a decision with no direction. I can laugh about it now because it is done, but darn my mom for leaving me with such a task and no guidance!
I love this time of year when I get holiday cards from friends
that include letters about the fantastic year they have had.
They mention all the milestones their children have reached and the
amazing trips they took. I have had years like that before…but not this past one. Which is exactly why I didn’t send out a letter about my Very Bad Year. No one wants to hear all that. They just want to know the good, not the ugly. And that is totally understandable.
Instead, I figured I would share my letter (if I were to do it, which I am not) here with all of you!
I can officially call the year 2013 the "Year of Michelle’s Breakdown." It really started around the holidays last year. I just felt off…I couldn’t really put my finger on anything specific other than I didn’t feel right. Once January hit and school started back for my daughter, I began to have stomach aches and nausea pretty regularly. It started when I went out of the house. Then it happened at home and did not stop.
You know that feeling when you are driving and you almost get hit by another car? Well, I pretty much
had that feeling for three months. It got to the point where I literally could not leave my house. The only time I did leave was when my husband would drive me to the doctor or the ER because I knew I was dying. I just didn’t know why. I lost too much weight as I literally couldn’t eat a bite of anything. I had every possible test run and every doctor came back telling me I was perfectly fine and healthy. BUT I WASN’T!
I was at my lowest point, just lying in bed crying and wishing it would all go away. And it did… once I
checked myself in to a psychiatric hospital. You can read about that here.
How could I end up with a diagnosis of extreme anxiety and major depression? Well, for starters, if
you have extreme anxiety, you are most likely depressed about it as it limits your life completely. Anxiety is a nasty problem to have and can literally ruin your life. I went to one counselor who had been working in the business for over 20 years and she told me, in front of my husband, that I had the worst case she had ever seen. Well, I do strive to be #1 most of the time, but this wasn’t a trophy I wanted to display on the mantle.
At the hospital I was put on pharmaceutical medications. I fought it for so long and knew this was the only way out at the time. I tried every single holistic method I could and absolutely nothing worked. But the medications allowed me to get my life back, sort of. The biggest problem was that they left me feeling completely sleepy all day, every day. I also feel like I went through the last 9 months like a zombie, no real highs or lows….just mediums.
I researched every possible article on anxiety that I could find on the internet. And I was shocked at how many people actually experience it. Not many get to the point where I did, thankfully. But it is common and it is sad that more people don’t discuss it. I felt completely alone and knew there was no way I could explain any of this to someone that had never experienced it. Even my poor husband was at a loss at trying to understand. I can remember begging him one day to take me to the ER and he didn’t want to
because he knew what would happen: they would run tests and nothing would show up wrong. I went so many times that I will be paying off these medical bills for the next few years, lucky me.
So what I found was that there HAD to be something wrong in my head (literally!). I found a Functional Medicine doctor and went to see her about 6 weeks ago. She ran a bunch of tests and discovered I have a parasite and candida. I wasn’t expecting those two as I eat really clean and haven’t taken antibiotics in years. But the best news I got was from a blood test she performed which measured my organic acids, amino acids and minerals, among a few more. This test revealed I was low in EVERY SINGLE CATEGORY. So normally that would be bad news, but it is great news because now I have found the source of this horrific anxiety. My body basically isn’t absorbing the amino acids and vitamins most likely due to the parasite. This for me was proof that I am NOT crazy! There are medical reasons behind my issues that eating all the healthy food in the world wouldn’t fix until I found the root problem. And for that, I am so thankful.
I am now treating the parasite, then will follow up with a candida treatment and am supplementing the amino acids in the meantime. I am not fully healed yet but, for the first time all year, there is light at the end of this tunnel!
So really, this anxiety tore through me and my family for the better part of 2013. How do you write that in a letter to all your friends and family? Well, you don’t!
So now that I have shared all this, I can tell you that this year has been life changing for me in so many great ways. I have learned to appreciate the little things and I work daily to not sweat the small stuff. I have learned to put myself first and make sure that I am whole and healthy. I am calmer and more in touch with my feelings than ever before. I literally hadn’t cried once since my mom’s funeral 4 years ago but this year I have given myself permission to shed tears if I need to.
And it wouldn’t be a proper letter if I didn’t mention that my awesome 6th grade daughter played club volleyball in the spring and is already practicing for the season starting in January. She barely weighs 80 pounds but has mastered her jump serve and I couldn’t be more proud of her. I am thankful that she weathered the storm of this year with me and came out just fine.
I am thankful for my incredible husband that supported and loved me every single day of this year, through all the hard times. I cannot even imagine what he felt the night he left me at the psychiatric hospital. I know it was hard for him as well. But through it, we became even closer and stronger. And that, at the end of the day, is what really matters.
So 2013 was a rough year, but we made it through. I am anticipating a much better holiday letter next year! So stay tuned!
Note: I am sharing this very personal story publicly in hopes that it can help others who have been in my shoes to know you are not alone. Mental health issues, when not treated, can lead to so many devastating things, including suicide. My feeling is that there needs to be more help out there for people that need it. I went through probably 20 doctors that basically dismissed me and offered no help. It's not their fault, they just probably weren't trained to identify issues like this when all my physical tests came back negative. True change starts by having these open conversations and when we let go of the shame behind it.
I have recently started going to yoga at least 5, if not more, times per week. I have dabbled with it in years past and enjoyed the stretching and the balancing poses. But it wasn't until I started going faithfully each week that I have truly found why people love it. It took me a while to "get it" and I finally feel that I am doing just that. I struggle on a daily basis with maintaining my anxiety. It is something that is a constant battle for me as I have a thousand things running through my head at any given time. Yoga is the one hour of my day that I block all that out and truly just focus on my breathing. And it has made amazing changes in my life. If I miss a day, I can tell in my mood and my body. Never have I felt that way about running or going to a gym!
For me, practicing yoga is very spiritual as well as relaxing. I love going to the harder classes to challenge myself. It's a great feeling when I can stretch a little farther or hold a pose a little longer than I could the day before. I also feel like I am at least an inch taller when I leave. For real, I think I grow in there!
I can feel the changes in myself and the way that I handle situations. I am now much calmer and more relaxed about things. When I get home, I literally feel happier and healthier. And I am sure I am much more pleasant to be around.
I used to look at the last few minutes of class as a quick little nap, but now I see that time as so much more. It is weird how it just changes you. Tonight, for example, a big storm blew in at the end of class and it was so incredibly peaceful to be in a room with the sound of heavy rain and lightning. I wasn't worried about getting wet or driving home, I just enjoyed the sounds of nature.
But there is one thing that bothered me and I'm not sure I should have been irritated but I will let you tell me your thoughts. A couple days ago I was at a class that was packed. We all had a decent amount of space, but not near as much as normal. I ended up near the shelves that hold the blankets and bolsters which was totally fine with me. I like being closer to a wall in case I lose my balance I can just grab the wall! Anyways, TWO different women stepped ON my yoga mat while making their way over to the shelves. Not one, but two! For some reason, I just found this a bit rude. I mean, this is my mat...my sacred space for one hour. All mine, no sharing with anyone. And they just stepped right on it when they could have very easily gone around. Am I wrong for getting a little grossed out by their bare feet on my sacred mat? Of course, I didn't say anything but it did throw me off for a bit.
But with a few deep breaths, I was able to get over it quickly. And once I got home, I quickly cleaned my mat to get off any germs.
If you have not tried yoga, I highly recommend it. It has made amazing changes in my life and I know it could in yours as well. And if there are any single guys out there, yoga is the place to find cute girls!
Looks like a bad word, right? Well this is actually the name of a gene called "methylenetetrahydrofolate reductas." Why do you care? Well, you might not but I find it interesting in that its a simple blood test that some insurance companies cover and could help you along your wellness path.
WARNING: Big words and medical jargon: "The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase. This enzyme plays a role in processing amino acids, the building blocks of proteins. Methylenetetrahydrofolate reductase is important for a chemical reaction involving forms of the B-vitamin folate (also called folic acid or vitamin B9). Specifically, this enzyme converts 5,10-methylenetetrahydrofolate to 5-methyltetrahydrofolate. This reaction is required for the multistep process that converts the amino acid homocysteine to another amino acid, methionine. The body uses methionine to make proteins and other important compounds."
Makes complete sense, right? Ha, not sure I quite understand myself but am learning as much as I can. My doctor called me today to let me know that I tested positive for this genetic mutation. Okay great, now what? Get on the Google and read all I can on a Friday night!
Here's what I found: If someone has the genetic mutation, it can cause a variety of problems including neural tube defects, spina bifida, heart disease, stroke, high blood pressure (hypertension), high blood pressure during pregnancy (preeclampsia), glaucoma, psychiatric disorders, and certain types of cancer. AHA...that is where my interest comes in.
If you have followed me for a while, you may know that anxiety just about killed me earlier this year. Anxiety is a psychiatric disorder and is exactly why my psychiatrist recommended I get this gene test. I am happy to say that my anxiety is completely under control now but I am in constant search of additional holistic methods to help me. That's exactly why I pay $95 for a 20 minute visit with this doctor (yikes!) who is in line with my beliefs and doesn't just throw different prescriptions at me. For those of you wondering, yes, I am still on a pharmaceutical medication which is what is allowing me to function like a normal person each day. Without it, I have no idea where I would be. But my long-term goal is to manage this in a completely holistic manner.
So, our plan to deal with the mutation of this gene, is to begin taking a folate compound including folic or folinic acid. I have high hopes that this will help me, but only time will tell. I am now waiting to see if my insurance will help cover the cost of this as I understand it is around $150 for a 90 day supply.
And lastly, I heard from some of my nutrition classmates that found out they had this mutation when they were trying to conceive. A few people said they feel the folic acid helped them to finally conceive a healthy baby after years of trying.
I will keep you posted if this helps me or not. Here's hoping that it does! Go MTHFR! (and is this really the best abbreviation they could come up with???)
I threw this info-graphic in for those of you that might actually understand all of this!
This article below, as seen on MindBodyGreen.com
This is a hard subject to speak about as some might judge or label me, but I want to share my story in hopes that it can help others avoid the nightmare I was in for three months.
I can trace back my first anxiety/panic attack to a week after my mom died in 2009. I decided I needed to get away after dropping everything in my life, including my job, to take care of her for a year while she battled her second round of breast cancer. It was my first trip alone and it was going well until I decided to take a taxi into Playa to do some shopping. Something told me it was too dangerous to do alone. As I waited for the taxi, I started to sweat and immediately felt so queasy like I was going to throw up. I assumed it was something I had eaten or maybe I had accidentally drank the wrong Mexican water.
I didn’t experience this again until I started traveling heavily for work in 2011 and 2012. Almost every time I ended up getting “sick” in my hotel or while navigating the ridiculous turnpikes in New Jersey. I had to fly home early from Florida once and decided I needed to figure out what was going on.
I had every test done through my gastroenterologist and all they could tell me was that I had a leaky gut and some inflammation in my stomach. They promptly gave me acid reflux medication and sent me on my way.
I tried every single holistic method to control my anxiety. I did deep breathing exercises, drank tea and tried meditation. I even went to a place that hooks your brain up to a computer for an hour trying to change your patterns. I took every supplement that I could find that was supposed to help with anxiety. I went to an acupuncturist, a naturopathic doctor, therapy and many other places to seek help. I changed my diet drastically as well.
From there, I was okay through Christmas and in January everything started to unravel. I was getting nervous and sick at my house, which was my safe haven. And it wouldn’t stop. I was in a constant state of panic and couldn’t sleep, eat or even function. I was literally a prisoner in my own home. I went to the ER more times than I care to admit thinking I was having a heart attack or dying. They really couldn’t help me and would give me an IV and some Ativan and send me home. I would feel better for about 4 hours and then right back to where I was before.
Over the next three months my weight got so low that I would have to go in for IV fluids since my anxiety was so high that I couldn’t eat…not a bite. I had to spend the night in the hospital once in order to get my nourishment back to somewhere near normal. From there, it got to the point where I couldn’t even leave the house to take my daughter to school which is actually in our neighborhood. I was terrified and didn’t want to admit that I had a problem that had nothing to do with anything physical. How do you admit to yourself that it’s your brain causing all these horrific physical ailments?
My mother –in–law showed up one Saturday at our house and freaked out when she saw me. My hip bones were sticking out and I just looked incredibly unhealthy and sick. My very supportive husband and I decided that we had to do something to get me well. I had been seeing a psychiatrist who was continually changing my medications which was making me even sicker. It was the worst thing I have ever been through.
That night I made the hardest decision and checked myself into a psychiatric hospital where I spent the next week focusing on myself. I was so against taking medication but finally admitted it was my only option at that point. At the hospital, I got the right medication and medical help to gain back my appetite and finally feel okay.
I was on a floor with patients dealing with anxiety and depression so as you can imagine, it was a very calm atmosphere! I was able to see that I wasn’t “broken” and that I wasn’t alone. I had an instant support group of people that were going through some of the exact same things that I was. We were able to learn from each other and help encourage each other.
After leaving the hospital, I completed five weeks of out-patient DBT (Dialectical Behavior Therapy) where I learned to deal with my brain’s “false signals” of danger. I learned so much about myself and my triggers. I started seeing a new psychiatrist who is much more in line with my needs and beliefs. I also go to my Life Coach who has been amazing in helping me move forward and face my fears.
How did I end up here?
I am an only child and both my parents died at a young age of cancer. Being a single mom during this time, I never took the time to grieve or deal with my emotions around both these huge losses.
I worked full-time at a job that had me on the road several times a month going to strange cities and having to navigate them alone.
I was in school and had weekly lessons and lectures which took up most of my free time.
I was having custody battles with my ex-husband.
I was in the process of creating my own Health Coaching business from scratch.
I had a daughter that had volleyball practice three nights a week and all day tournaments every Saturday.
If I did something, it had to be perfect. There was no room for error in my head. I had such ridiculously high and unobtainable expectations for myself.
Just thinking back, it’s no wonder I hit rock bottom. I just couldn’t handle it all. Since then, I have learned to put myself first because when I don’t, I am no use to anyone around me.
How I put myself first:
I spoke to my boss and cut out the travel aspect of my job. I am now home with my family every night and that is really what is important in life.
I set small goals. I was 10 weeks behind in my school work so I set a goal to do 2 hours daily until I caught up. Sticking to my plan and goals allowed me to catch up with ease.
I get a pedicure or a massage at least once a month. These are treats for me that allow me to disconnect from everything, if only for an hour.
I use essential oils that are calming and relaxing, as well as some that help me focus better during my work day.
I started my Health Coaching business very slowly and am working up from there. I now understand that slowly growing my business is better than a rapid growth that I couldn’t manage.
I walk my dog more and ride bikes with my daughter.
I fall asleep every night listening to a guided meditation that I downloaded on my phone.
This entire experience has been a blessing in many ways. I have learned so much about myself and what is really important in life. I still have to be cautious daily to not go back down the anxiety road, but if it happens, I now have the skills and knowledge to keep myself healthy.
My mission as a Certified Health Coach is to make the world a happier, healthier place, one person, one meal at a time, with love and gratitude. I work to inspire others to live a life of prevention and overall wellness!