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Self-Care Interview Series: Erin Lovell Verinder

Erin Lovell Verinder is a herbalist, nutritionist and energetic healer living in the wilds of the Byron Bay hinterland in Australia, working with clients locally in her Sydney clinic and worldwide via Skype.

Routine

— Is routine important to you or do you like things to be more open and free?

I honestly love both. I keep certain parts of my day very structured especially around work days and where I can, I claim open space. I follow structure to bring in the foundations of support that are essential for me to thrive and maintain my balance. Like slow mornings, connecting to nature, enjoying a whole nourishing breakfast. But then I open up my days where possible to flow & allow spontaneity.

— What do your mornings look like? If they differ from day to day, describe your ideal morning.

I keep my mornings slow and sacred, it’s been a very intentional movement towards this over the years. I wake with the sunlight pouring into our bedroom, we live in an old church and the light in here is just next level serene. I always keep the blinds open to allow my body rhythms to harmonize with the sun and moon cycle. This regulates your cortisol and melatonin in such a fundamental way. I allow myself to wake slowly, no rush, no jump out of bed, no alarms, no startle response! I will then take time to do some stretching sequences with conscious breath, and then sit for a 20 minute meditation. Followed by a morning dog walk around our very green country town. Other mornings it’s a swim in the ocean with my husband and a lazy lay on the sand. After this, it’s breakfast time. I brew a tea, or make a tonic and take that out into the garden. I really feel it’s so important to have a whole breakfast, and we really honour that in our household, we sit and chat and connect over a meal before the day unfolds. I do my absolute best to only engage in anything work related after 8am and completely screen free before then is the daily goal.

— Do you have any bedtime rituals that help you sleep well?

Yes! I am super ritualistic about the evening wind down. I ensure I am off all screens at least two hours before sleep. I feel this is so greatly important to allow our bodies to align and flow into the yin cycle of the night. I switch off all overhead lights and only use very warm low light lamps as the sun sets. This is another trick to converse with your body to wind down, let go of any tasks and prep for rest. I read, write, listen to music and savour evenings for creative flow and conversation with my husband.

— Do you have any kind of mindfulness practice?

Many. I practice conscious breath and meditation as my main allies. But I also spend A LOT of time with plants, growing, making, conversing and in nature scapes. This is for me the ultimate mindfulness practice of oneness, presence and connection.

Sustenance

— Describe your typical or ideal meal for each of these:

Breakfast – Scrambled eggs with turmeric, garlic and greens, avocado and some home fermented veggies on the side.

Lunch – Wild caught Mahi Mahi with tarragon, parsley, lemon and garlic cooked in ghee, on top of a bed of greens with some roasted sweet potato on the side. (Literally one of my favourite dishes ever)

Snack – I love smoothies. Often a smoothie, my current fav is Strawberries, cashew nut butter, cashew nut mylk, collagen, hemp seeds, tocos, cinnamon, vanilla powder & ashwaganda powder.

Dinner – San choy bow, with a rainbow of veggies & lots of bold ginger flavour in vibrant cos lettuce cups.

— Do you do caffeine and in what form? If not, what is your drink of choice in the morning?

I actually do not, I am completely stimulant free. I have not always been, but just find myself so very sensitive to any stimulants these days. I used to love love love a great spicy black chai tea but since going caffeine free I have replaced it with a dandelion chai blend I make myself that is just so warming and grounding I adore it. Plus no crazy energy spikes and lows, so thats a plus!

— Do you have a sweet tooth and do you take any measures to keep it in check?

At the same time when I let go of stimulants, I completely let go of sweets- even natural sweeteners. In the past I have been an avid lover of raw chocolate and quite the connoisseur (ha) but these days I make my own carob chocolate that has no sweetener in it at all. I love carob as it’s very sweet naturally so you can get away with no added sweeteners. I pair it with vanilla powder and they work synergistically to give a natural sweetness that I find so comforting.

— Are there any particular supplements, herbs, or tinctures/tonics that you take regularly and find to be helpful with your energy level and general wellness?

I do utilize supplement support as needed, this shifts as my body shifts. I love Vitamin C on so many levels but particularly for its adrenally restorative healing elements, so it is absolutely in my daily supplement routine, alongside Magnesium citrate on the daily. With herbs, I will vary what I am taking depending on my needs. I add herbal powders and medicinal mushrooms to my tonics and smoothies. Currently my favourites are Withania (Ashwaganda) and Reishi. I also am a huge lover of infusions (long loose leaf herbal brews) and always have a big jar of an overnight infusion with me to sip throughout my day. My most utilized blend would be Nettle leaf, Oat straw and Hibiscus. Earthy, calming, tangy and nourishing.

Exercise

— Do you exercise and do you have a particular exercise routine that you repeat weekly?

Years go I had a heinous back injury, I herniated multiple discs from overexercising. My approach and relationship to body movement completely shifted after this, from rigorous to gentleness. It is still an area of my life I have to encourage myself back to and approach more as an act of self love. Taking care of my temple. I walk my pups daily, I love pilates and swimming, I have begun the be.come project and absolutely LOVE the approach to body movement with body positivity, inclusivity, no need for any equipment and in the comfort of my own home. This all feels really supportive and a mix of gentle yet effective support for me and my body.

— Do you find exercise to be pleasurable, torturous or perhaps a little of both? How do you put yourself in the right mindset in order to keep up with it?

I am not a natural athlete by any measure! I have recently connected to how emotional it can be to return to body movement when you have been through a big physical injury/body change/life change. So for me the way I psyche myself up to do a session is to come from self love, to know this is a loving act of care for my body. That really helps me so much. Also knowing there are no rules to how you must move your body, allow exercise to meet your vibration- yin, yang and all between. Shifting the type of body movement I do with my menstrual cycle/hormones is so key. Be your own compass.

Beauty

— What is your idea of beauty – external, internal or both?

Authenticity, when someone is just purely themselves and at ease with it. I find it absolutely stunning.

— What is your skincare approach – face and body?

Oils, oils and more oil. I swear by the dewy hydration of oils. I am pretty low maintenance with skin care, and have noticed I need a lot less intervention since moving to the sea and swimming in the ocean most days. The salt magic is so nourishing for the skin. I also find the sun very healing, contrary to the fear of UV rays we have been indoctrinated with! I use a homemade herbal balm for a lot of applications, hair mask, makeup remover, and moisturizer. It is a power packed plant based mix, and such a heavenly blend. I also use Ritual oil, a moringa and blue lotus oil as a body moisturizer. I am in my mid 30’s and really notice my skin responds so well to the dewy goodness of oils. I practice dry body brushing also, which I feel is so wonderful to aid stagnation and lymphatic flow. I use a jade roller which I keep in the fridge for extra lymphatic cooling, and use on my face every few days with oil. I always end my showers with cold water, to add in a hydrotherapy element. I wear very little makeup, but when I do it is always natural, as clean as can be. I love RMS and Ere Perez.

— Are there any foods, herbs or supplements you find to be helpful to your skin/hair/general glow?

The importance of a vibrant whole foods diet and hydration is EVERYTHING! So many compounds in our foods, fruit + veggies are anti aging and collagen boosting anti oxidant heros. I drink 3+ litres of filtered water daily and do my very best to eat a rainbow of seasonal organic fruit/veggies daily and honestly I rely on this to support my health, skin and hair primarily. I do add in a marine based collagen daily to either smoothies or tonics. Also I am in a stage of encouraging my hair to grow, and am using nettle, rosemary and horsetail infusions as a hair rinse. I also massage in olive oil and rosemary oil into my scalp, truly it is so simple and aids hair growth.

— Do you have any beauty tips/tricks you’ve found to be especially useful throughout the years?

A low tox life is key. Keep your stress in check, move your body, eat as clean as possible – mostly plants, organics or pesticide free produce, clean water and clean air. The most incredibly glowy humans I know follow this ethos. This has been my guideline and I am often told I really do not look my age. I am so at ease with ageing but it is always nice to hear you are maintaining a youthful glow!

Stress, etc.

— Do you practice any consistent routines in order to avoid stress?

I really do. I work for myself and direct all of my offerings at this point. This can be demanding and means “work” can have a never-ending feel. There are always so many thoughts, needs and energy streams flowing into my work life. I also feel when you work as a space holder and in the healing realms, your energy output can be hefty. Burn out is high in this line of work, as you truly want to assist so deeply to aid others, we can often throw our needs to the side. I have learnt this many times in my years as a clinician/healer. I implement a lot of consistency with a structured clinic week~ limiting the amount of clients I see weekly to where I feel my energy is at and how many clients I can truly be present for. I balance myself with time off, away from screens, in nature and welcome in receiving energy to counteract my giving energy. My self care practice is the core of how I seek balance. I am actually freakily good at giving back to myself, which I believe enables me to do what I do!

— If stress cannot be avoided, what are your ways of dealing with it?

For me, it is much healthier to come at it head on.. (typical Aries answer!) I do my finest to address the stressors, and clear the way. Whether this means a mountain of admin, which is often a stressor for me as I not a natural lover of admin. I bunker down, switch off all other distractions, play some flute music or chants, burn some incense and get in the zone. When I exit that zone I feel so accomplished and reward myself with an ocean swim, or a nature walk to balance out the mental space I have been in.

— What measures do you take when you sense a cold/general feeling of being under the weather coming on?

First and foremost I rest. Immunity can be a very strong conversation our bodies communicate to us with the message of needed REST. My go to supplement and herbal approach is to take a high dose of Vitamin C consistently in divided doses throughout my day, I also add in zinc supplements. I always have an immune focused liquid herbal tonic in my first aid support cabinet, so I begin this at a high frequent dose to meet the acute presentation of a cold/virus~ generally dosing up to 4 x daily. Usually it will have Echinacea, andrographis, elderberry, manuka, thyme in it. I love medicinal mushrooms to support immunity so I will take a blend of Reishi and Chaga in higher doses. I avoid raw foods and focus on lots of cooked warming nourishing food to feed the cold, congees, broths, soups, stew. I also make fresh oregano, thyme with sliced lemon & ginger tea. If I really honour the rest that is needed, the cold/rundown feelings will shift very swiftly.

— How do you reconcile work-time with free-time? Do those things overlap for you or do you keep them distinctly separate?

The best thing I ever did was to get a separate work phone. I have a dedicated phone that my clients can contact me on, so in my free time it is left at home or on silent. This has helped me enormously create healthy boundaries. I also do not have my work emails on my phone, so I do not check them at all unless I am sitting down at my computer to work. It is so important to be available to your own process and own life, especially when you are in the field of assisting others. These simple interventions help fortify those boundaries greatly for me.

Motivation

— Describe the actions you take or mindset you try to tap into in order to stay on track with your self-care practice and being nice to yourself?

I return to softness with myself if I lose my way a little. I do my best to not judge or engage in negative self talk. I soften and return to my centre. We all have patterns we are cycling. Although I feel I am quite a master of my own self care practice I definitely can get caught up in my workload a fair bit. One thing I do consciously do is to book a treatment in weekly in some form, usually a bodywork-massage session. I find this tactile healing so restorative.

— What do you consider to be the single most important change you’ve made to your routine or lifestyle in terms of wellness?

I recently moved from the mountains to the sea, although they are both completely beautiful nature rich locations I was very much in need a big environment change for my own health and wellbeing. Having lived in a very cold environment mountain side for 10 + years I was craving the warmth, the salt and the sun. Being by the ocean and soaking up the sun rays has been so fundamentally healing for me at this point. Total game changer! The power of changing your environment is so potent when you feel the call to do so.

— How do you deal with periods characterized by a lack of inspiration or procrastination?

I acknowledge that this too shall pass, it is transient. I do my best to trust my own creative genius. I am quite a forward motion person, so when I am feeling uninspired it absolutely can get me down. I am naturally a procrastinator in many ways, which can be so frustrating but saying that I also have the ability to then smash out the tasks in an uncanny way! I often find when I am not in such a wonderful place with myself I feel that sense of stagnation, so I do my very best to get to the roots of that stagnation. Often it takes me getting into nature to be re inspired, crafting out some quiet space to re energize and tackle the task head on. I try to ask myself what is the block, and unpack the block to free up the energy flow.

— A book/movie/class that influenced your view of self-nourishment or self-care.

As cheesy at it sounds I LOVED Practical Magic, the witchy plant potions and the apothecary Sandra Bullock’s character opened was a total inspiration for me as teenager.. & still is now (lol).

Knowledge

— What was your path to becoming a herbalist, nutritionist, and energetic healer? How do all of those practices interweave for you?

I was always drawn to the esoteric realms and the mystery of nature. As a little girl I loved being outside, I loved the flowers, the trees, the plants, the grasses, the oceans, the mountains. I loved being an observer and always felt so held when I was in nature. As soon as I began to understand that plants could have a positive effect on our health, it just fascinated me. Learning about folklore of plant medicine, applications and remedies drew me into a language I wanted to be fluent in. I believe that much of our call to the plant path is remembering, these plants have been with us through our ancestral lines for eons. My career began really at the age of 16 with energetic healing, I met a group of wild women up north in Australia and was welcomed into circles, introduced to the concepts of healing, and recognized as a student of these realms. I learnt reiki which led to crystal healing, then to sound healing, colour therapy, kinesiology.. I went to a college for 2 years to learn energetic healing in depth and graduated by the age of 19 holding full in depth sessions on auric healing and clearing energetic blockages. For me it felt too much too soon. So I went and travelled, met my husband in the USA and studied a whole lot more. When I returned to Australia I wanted to anchor my knowledge of healing with more grounded modalities so I began studying Naturopathic medicine. I forked off into a Bachelor of Western Herbal Medicine and Nutritional Medicine. I loved learning about plants and food as medicine, I loved the union of science and grass roots knowledge. Over years of being in practice, I have found that there is no way or no need to seperate these modalities. I weave them all in together to ultimately support the client in a very holistic way. I approach my practice with this lens of perception. I lead with intuition, and merge functional testing, pathology testing, traditional folk medicine, evidence based plant medicine, nutritional medicine, and energetics all to support. I believe there are always energetics involved in a health presentation, along with the demand for nutritional healing as powerful ally, and herbal medicine to assist, shift and support. Aligning these healing modalities is a potent combination. Essentially the basis of Naturopathic Medicine is individualised care, no one case is the same. This ethos rings true to me, there is not one client I have worked with that is the same as any other. How can we approach health in one way, or believe there is one remedy for one presentation? It goes against the nature of our uniqueness! My practice is about honouring the individuals path, story and health goals.

— You put a lot of emphasis on gut health in your practice and believe it to be the root to all balanced health. Can you talk a little bit about why you see this as such an important aspect of wellbeing?

“All diseases begin in the gut” – Hippocrates had it right!

So many issues stem from the gut, it is the root of our health. With the emergence of continued evolving science we are seeing so much more information come to light around the microbiome/microbiota, which is truly wonderful. Much of our immunity is linked with gut health, it impacts mental health greatly with our “second brain” residing in the gut producing neurotransmitters, it is involved in the auto immune expression, it defines our ability to absorb and produce nutrients/vitamins/minerals, it impacts our metabolism, it is directly connected to our stress response and digestion responds accordingly.. And so much more… I work very closely with digestive healing with each and every one of my clients as I believe this is a key element to balanced health and shifting imbalanced symptoms. Many of my clients present with poor digestion and we dig like detectives to get to the roots, often it is a leaky gut like picture – with parasites, yeast overgrowths or SIBO which we generally detect via functional testing. Once we have a good sense of what is actually happening in the gut, we go in with a supportive treatment plan – lifestyle, supplemental, nutritional and herbal interventions. It always astounds me how health can transform so greatly, from imbalanced to balanced with the right support, intention and dedication. Our bodies are so wise, and so willing to transform.

— What is your favorite way of incorporating herbal medicine into your (or your clients’) everyday life?

I personally incorporate it in so many ways. I make my own products and use them on my skin and in my home on the daily, I drink herbal teas and infusions daily and use tonic herbs to support my body/being. I have a herbal garden that is buzzing right now, so connecting with the plants via gardening is medicine to me. There is something so potent about growing and caring for a plant and utilising her healing, knowing the story of the plants beginnings enhances the healing power I believe. For clients~ it really depends but I do always advise infusions to become a part of their everyday lives. They are so very simple and accessible, basically a long brewed overnight tea! If you are working with me in a session we will touch on many ways to incorporate plant medicine into your life, from the herbs that are suitable for your current process, to cleaning up your skin care with more plant love, to working with herbal tablets/liquid tonics for marked support.

Fun and Inspiration

— What is something you are particularly excited about at the moment?

This next year feels so full of creativity, as I expand and launch multiple new offerings. Right now I am in a potent brewing stage, so I look forward to it all coming to fruition!

— What do you do to unwind or treat yourself?

Days off at the beach, going into the bush, gardening in my medicinal plant patch, reading a great book, screen free days, massages, hugs with my husband & dogs.

— A book/song/movie/piece of art to feed the soul:

Book – Braiding Sweetgrass – Robin Wall Kimmerer Song – Stay – Cat Power/ Ba Movie – Call me by your name Piece of Art – A oil pastel pencil drawing gifted to me by my husband and family by my dear friend and incredible creator Chanel Tobler called “Curves like jam”

— Is there anyone you would like to hear from next in this interview series?

Emily L’ami from Bodha, she is a scent magician.

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Source: http://golubkakitchen.com/self-care-interview-series-erin-lovell-verinder/

#read more #see more #check it out #interesting #learn more

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targetcolor20-blog · 5 years ago

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Self-Care Interview Series: Erin Lovell Verinder

Routine

— Is routine important to you or do you like things to be more open and free?

— What do your mornings look like? If they differ from day to day, describe your ideal morning.

— Do you have any bedtime rituals that help you sleep well?

— Do you have any kind of mindfulness practice?

Sustenance

— Describe your typical or ideal meal for each of these:

Breakfast – Scrambled eggs with turmeric, garlic and greens, avocado and some home fermented veggies on the side.

Snack – I love smoothies. Often a smoothie, my current fav is Strawberries, cashew nut butter, cashew nut mylk, collagen, hemp seeds, tocos, cinnamon, vanilla powder & ashwaganda powder.

Dinner – San choy bow, with a rainbow of veggies & lots of bold ginger flavour in vibrant cos lettuce cups.

— Do you do caffeine and in what form? If not, what is your drink of choice in the morning?

— Do you have a sweet tooth and do you take any measures to keep it in check?

— Are there any particular supplements, herbs, or tinctures/tonics that you take regularly and find to be helpful with your energy level and general wellness?

Exercise

— Do you exercise and do you have a particular exercise routine that you repeat weekly?

— Do you find exercise to be pleasurable, torturous or perhaps a little of both? How do you put yourself in the right mindset in order to keep up with it?

Beauty

— What is your idea of beauty – external, internal or both?

Authenticity, when someone is just purely themselves and at ease with it. I find it absolutely stunning.

— What is your skincare approach – face and body?

— Are there any foods, herbs or supplements you find to be helpful to your skin/hair/general glow?

— Do you have any beauty tips/tricks you’ve found to be especially useful throughout the years?

Stress, etc.

— Do you practice any consistent routines in order to avoid stress?

— If stress cannot be avoided, what are your ways of dealing with it?

— What measures do you take when you sense a cold/general feeling of being under the weather coming on?

— How do you reconcile work-time with free-time? Do those things overlap for you or do you keep them distinctly separate?

Motivation

— Describe the actions you take or mindset you try to tap into in order to stay on track with your self-care practice and being nice to yourself?

— What do you consider to be the single most important change you’ve made to your routine or lifestyle in terms of wellness?

— How do you deal with periods characterized by a lack of inspiration or procrastination?

— A book/movie/class that influenced your view of self-nourishment or self-care.

As cheesy at it sounds I LOVED Practical Magic, the witchy plant potions and the apothecary Sandra Bullock’s character opened was a total inspiration for me as teenager.. & still is now (lol).

Knowledge

— What was your path to becoming a herbalist, nutritionist, and energetic healer? How do all of those practices interweave for you?

“All diseases begin in the gut” – Hippocrates had it right!

— What is your favorite way of incorporating herbal medicine into your (or your clients’) everyday life?

Fun and Inspiration

— What is something you are particularly excited about at the moment?

This next year feels so full of creativity, as I expand and launch multiple new offerings. Right now I am in a potent brewing stage, so I look forward to it all coming to fruition!

— What do you do to unwind or treat yourself?

Days off at the beach, going into the bush, gardening in my medicinal plant patch, reading a great book, screen free days, massages, hugs with my husband & dogs.

— A book/song/movie/piece of art to feed the soul:

— Is there anyone you would like to hear from next in this interview series?

Emily L’ami from Bodha, she is a scent magician.

#read more #see more #check it out #interesting #learn more

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robertsmorgan · 6 years ago

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How to Stay Awake at Work: 15 Quick Tips

Perhaps you woke up this morning with a spring in your step, helped along by a cup or two of coffee. But now, in front of your computer screen, the caffeine has worn off and your eyelids feel heavy. Figuring out how to stay awake at work is the million-dollar question — more pressing than any item on your work to-do list.

You're not alone: More than one-third of Americans report feeling so tired during the day that it interferes with their work, among other things.[1] A calm, quiet office is great for concentration, but it's also the perfect place for fatigue to settle in.

If your job involves driving or operating machinery or if you work the night shift, the need to stay alert is even greater. The following tips to stay awake at work provide simple solutions to increase alertness when you need it most — during your workday.

Why Is It Hard to Stay Awake at Work?

Research has shown that full-time employees are getting less and less sleep over the years, which leads to poor performance and productivity.

Let's face it: We live in exhausting times. The constant stimulation from screens and other factors can sap our energy quickly, sitting indoors at a desk for hours naturally brings on sleepiness. And to top it off, many of us do not get enough sleep.

According to one study about tiredness at work, full-time employees have been getting less and less sleep over the past 30 years.[2] Sleep loss can affect our productivity, performance, and engagement with our jobs.

Many other reasons may lead to tiredness at work. Perhaps you skipped a meal, leading to low blood sugar. Or maybe you had a bigger lunch than you needed, and the demands of digestion are dragging you down.

It's important to rule out any medical conditions that may be a root cause of your fatigue. But for most people, the following tips can help bring you greater energy and less fatigue during your workday.

Best Tips for Staying Awake at Work

If you frequently feel sleepy at work, the following tips and lifestyle changes might boost your energy level. All of them promote a healthy way of life — which includes staying active, eating well, keeping hydrated, improving your sleep habits, and giving yourself some much-needed TLC and self-care.

1. Go for a Walk Before Work

Did you know that walking can be an effective tool to beat fatigue?

Get some steps in before work, and you'll reap the benefits all day. In one study, a daily program of moderate walking was just as effective as fast walking at reducing fatigue.[3]

Try walking with a friend or join a walking club to stay motivated. Walk to work to take advantage of the fresh air and sunlight — both will help your energy level. If distance (or weather) doesn't permit that, walk on a treadmill for a few minutes before heading into the office.

For more motivation, you can also try a wearable activity tracker. Even a quick five to 15-minute walk outside on a break during the day can do wonders.

2. Drink Plenty of Water

Although you might not realize it, dehydration adds to your fatigue. Even mild dehydration can increase fatigue in both men and women.[4, 5] Opt for a tall glass of water, or bring a refillable water bottle to work.

Pro Tip: Aim to drink half your body weight in ounces to stay hydrated!

Although other beverages will hydrate you, water will do it without added sugars or artificial colors or flavors.

If you crave a flavored drink, try a squeeze of lemon or a teaspoon of apple cider vinegar for extra health benefits. Or try detox water infused with delicious herbs or fruit.

You can also chew ice chips or munch on foods that have high water content, such as fresh fruits and veggies.

3. Take Exercise Breaks

If your work schedule permits, break up your day with short bursts of exercise to increase blood flow and help you stay alert. If you're lucky, your workplace may have a fitness center or break room where you can do some quick push-ups or squats. Or you can take a brief jog at lunchtime.

Try challenging yourself to take a 5-minute exercise break to combat fatigue!

You might feel guilty for taking time out of your day for even a five-minute workout. However, the boost that you will experience in your productivity will more than make up for it. Encourage colleagues to join in, and do planking or push-up challenges together. Studies show that even the most moderate form of movement can combat fatigue during the workday.[6]

4. Get Enough Sleep

Most people need eight hours of sleep to stay alert, according to one study about workplace fatigue.[7] The same study found an increased risk of sleep loss and fatigue among those who work long hours (e.g., a 12-hour shift) and those who start the day extra early.

To prevent sleep loss, set a consistent bedtime and get seven to nine hours of sleep as often as possible. If you experience segmented sleep — when night slumber is divided into two periods separated by waking — go to bed earlier to make up for any hours lost during the night. Also don't get too much sleep, as that can cause daytime fatigue.

Finally, consider your quality of sleep — if it's poor, you might have a condition that requires attention, such as sleep apnea.

5. Take a Power Nap

Pro Tip: Squeeze in a 15-minute power nap to increase focus and improve brain function!

Never underestimate what a good nap can do. A power nap of under 15 minutes can increase alertness and improve mental function.[8] Naps longer than 30 minutes can leave you feeling drowsy upon waking but can boost alertness and brain function for many hours after.

The best time for a nap is after lunch or in the early afternoon, according to studies. Also, those who nap regularly experience more benefits than those who do it rarely.

6. Try Essential Oil Aromatherapy

A little aromatherapy is good for body and soul. At least one animal study shows that inhaling an essential oil mixture can combat fatigue.[9] The study looked at ways to relieve fatigue after exercise and found that using a combination of essential oils — specifically, peppermint, rosemary, eucalyptus, sweet orange, and clove — offered the best results.

Peppermint oil alone, known for its invigorating properties, also reduced fatigue, possibly because it can improve lung capacity and assist breathing.[10]

7. Ask for a Standing Desk

Standing desks are gaining in popularity as we learn about the health consequences of sitting all day. But do they help combat fatigue? At least one study says yes.

Did you know that standing desks promote more alertness during tasks?

Participants of the study worked on reading and creative tasks; they reported more alertness and enthusiasm while standing — although less comfort.[11] If your workspace permits a standing desk, request one from your employer.

Better yet, request a desk that you can adjust up or down so that you can alternate between standing and sitting.

8. Listen to Music

Depending on your work tasks, listening to soft music might help keep fatigue at bay. In one study, participants who enjoyed relaxing music while performing a continuous task experienced less mental fatigue.[12]

The reason why music helped was unclear, but the researchers believed that the music "blocked" the fatigue response. For tasks requiring a lot of concentration, try instrumental music with no words to distract you.

9. Do Simple Stretches

Taking time to stretch can do wonders, and you don't need a lot of space to do it. You can stretch while standing, or even sitting in your chair. Either way, do a simple twist from side to side or reach for the ceiling or your toes.

Scientific research suggests that the gentle stretching associated with yoga and Tai Chi can help to reduce fatigue.[13, 14] Stretching also improves your posture. If you're sitting up straight rather than slouching, your body conveys the message that you feel more energetic — and your brain just might believe it.

10. Take a Break

Simply taking a break, getting up from your desk, and walking to the bathroom can sometimes eliminate your fatigue. It allows you to switch tasks so that when you return to your desk, you can start fresh.

Sometimes the simplest tips are the most effective. A splash of cold water on your face can do the trick if you suddenly feel drowsy and need to snap out of it. The cold water will invigorate you, like the shock of an icy shower.

11. Eat Healthy Snacks

Low blood sugar can quickly sap your energy. Be prepared at work with energy-boosting snacks that'll put the kibosh on fatigue.

Try options that combine protein and carbohydrates, such as almond butter on celery sticks or coconut-milk yogurt with granola. The carbs will give you quick energy, while the protein will keep you alert even longer.

Nuts are an excellent snack, and fruits such as apples, bananas, and citrus are grab-and-go favorites. Avoid sugary snacks, which might give you a brief pick-me-up but will ultimately leave you crashing.

12. Turn Up the Lights

If you feel tired, look on the bright side — literally. Brightening the lighting in your workspace can help you feel more alert.

In one study, “bright light treatment" reduced fatigue as much as it helped to lessen depression in people with seasonal affective disorder (SAD) — that's pretty impressive.[15]

Exposure to natural light is particularly effective. When sunlight enters receptors in the eyes, it helps regulate one's circadian rhythm, otherwise known as the sleep-wake cycle. Try opening the window shades during the day, or taking short breaks outside.

13. Take Energy-Boosting Supplements

Certain vitamins and minerals help you feel more energetic and alert — especially if your body is low on them. Iodine, vitamin B-12, iron, and magnesium are nutrients that can put more pep in your step. Be sure to check your iron and B-12 levels at your annual physical.

If you do not get enough of these in your diet, a supplement could help. You can also try energizing herbs such as ginseng. Check out Top 10 Supplements to Boost Energy to learn more.

14. Try Deep Breathing

When we tap into our breath, it can have powerful effects. Yogis use a range of deep breathing exercises for various purposes, including dispelling fatigue.[16] Taking time out of your workday for several deep breaths can bring more oxygen into the bloodstream, which can have an invigorating effect.

To begin, put one hand in your upper chest, just under your collarbone, and the other hand on your stomach. Breathe in, slowly filling your chest and then your belly. Pause. Then empty the breath from the chest first, followed by the belly. Repeat 10 times.

15. Start a Conversation

Have you ever felt energized after chatting with a friend? Sometimes energy is contagious. The next time you feel tired at work, start a conversation with a colleague. You can talk about work, or something completely different.

Having conversations with colleagues can be a great way to wake up your mind — just be mindful of course!

The point is to wake up your mind with a fresh train of thought. It might feel like you're stealing time away from your job, but you will likely both benefit by being more productive after a quick chat.

Are You Experiencing Low Energy Overall?

A little sleepiness at work is common, and most people have experienced it at some time or other. However, if your fatigue persists or affects other areas of your life, consider what else is going on.

Take a look at your lifestyle, including your sleep pattern, diet, stress levels, and other factors that might result in low energy. If you take medication, drowsiness could be a side effect. Avoid sleep medicine, which can leave you groggy the next day. For more clues, read our article, Why Am I Always Tired?

And don't forget to look at the big picture. Are you working too hard? If so, strive for the right balance of work and play. When you reach that balance, you will likely have enough energy for everything you need to do.

Points to Remember

Fatigue during the workday is a common problem with a number of possible causes, from sleep loss to poor diet to information overload. Medical issues or medications may also cause tiredness at work.

In addition to making sure you are getting the recommended seven to nine hours of sleep, a few simple tricks can boost your energy and alertness. Try going for a walk before work, staying hydrated, taking exercise breaks, power napping, switching to a standing desk, eating healthy snacks, and trying energy-boosting supplements such as vitamin B-12 or ginseng.

Look at the big picture to see if fatigue is affecting other areas of your life, and if so, maybe a lifestyle change is in order. Evaluate your sleep pattern, diet, stress levels, and other factors that might impact your energy level. Before long, with some minor lifestyle changes, you should gain more energy and feel more productive and awake at work.

The post How to Stay Awake at Work: 15 Quick Tips appeared first on Dr. Group's Healthy Living Articles.

from Robert Morgan Blog https://www.globalhealingcenter.com/natural-health/how-to-stay-awake-at-work/

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airoasis · 6 years ago

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Having problem with Lack of Inspiration, Low Energy or Despair? This may be your answer.

http://www.blogtalkradio.com/realestatecoaching/2018/05/22/revolutionary-new-treatment-makes-you-smarter-beautiful-effective-sleep.mp3

What if you knew for sure that something we all pretty much ignore all the time, that we take for granted, could make all the difference in your productivity, your profitability and the speed in which you meet or exceed your goals? I wanted to get find out just how important sleep is, not just from a ‘yea, duh, of course we all need more sleep’, aspect, but with some real research behind it, so we could help all of our clients with this as well as our podcast listeners!

Mathew Walker, Ph.D., and his book Why We Sleep offered both an amazing and enlightening read. Humans are not actually sleeping the way nature intended. In fact, I love how he explains this so succinctly:

· “Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?” (Yes, it’s sleep!) (p. 107)

That’s right, SLEEP is the ‘revolutionary new treatment’! How many agents, brokers, salespeople who you know (and it may be YOU), go around saying things like, “I’ll sleep when I’m dead… I don’t need more than 5 or 6 hours a night!” It’s almost a badge of honor amongst the most successful among us.

I’ll never forget a closing I went to (in the Eastern half of the country, you attend ‘round table closings’ where everyone is there; you, your client, the other agent, their client, title / closing agent and sometimes even the loan officer). At this closing, I remember that the other agent came blustering in, 15 minutes late, with her hair disheveled, her file folder all messed up and her shirt un-tucked like she just got out of the bathroom or something. Her client looked at her with a bit of annoyance on his face, and she made it worse by saying, “I’m so sorry I’m late guys, I had to stop for lunch on the way – I haven’t eaten in a couple days or slept for a while, I’ve been sooo busy!”

Now I’m sure in her mind this was supposed to reinforce that she was professional, with lots of happy clients, but that’s not how it came off. I thought to myself, “I wonder if I sound like this sometimes too…after all, we do order a pizza after a long day of chasing deals, I’m at least 10 pounds overweight and I certainly don’t follow any sort of sleep regimen!”

In fact, the agent I was referring to actually was and still is a great broker, who actually DOES have happy clients and a great reputation, but I wonder about the toll that the lifestyle has had on her, as well as many of you…

All this leads me to share with you some facts from Dr. Mathew Walker’s book, Why We Sleep. The facts he discovered through his research effect nearly every one of you reading this, so check this out:

· Studies have shown that mortality from heart disease increased between 37-60+% when napping was eliminated in healthy (p. 70)

· Sleep before learning refreshes our ability to initially make new memories. Sleep after learning effectively clicks the “save” button on the newly acquired information. (p. 108)

· Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection. (p. 126)

This I can personally attest to on two levels. One, when I was a practicing classical musician, I can recall many, many times where a tough piece of music was worked out overnight through getting significant sleep time. It was so much easier and made more sense in the morning. I remember feeling like this was some sort of mental miracle at the time! Secondly, when learning real estate scripts for presentations, the same thing happened…it all seemed to ‘gel’ after a few nights of allowing my subconscious to noodle it out.

· Microsleep (complete blindness to the outside world for a few seconds) makes drowsy driving more dangerous than drug and alcohol induced driving, combined. (p. 134)

How many of you are wondering right now as you read that about dangerous driving….has this ever happened to you?

Even our kids are effected:

· Sleep deprivation dramatically works against the developmental phase of life when adolescents are most vulnerable to developing psychiatric disorders. (p. 152)

· Teachers work against their intentions (to have students retain learnings) when they end-load exams in the final days of a semester, thus encouraging short sleeping or all-nighters. Instead, there should be no “final” exams at a marking period, but rather more frequent, formative assessments(p. 156)

Dr. Walker lists

· Key factors that have powerfully changed how much and how well we sleep: (1) constant electric light, (2) regularized temperature, (3) caffeine, (4) alcohol, and (5) alarm clocks. (p. 265)

To Sleep or Not (p. 340)

Within the space of a mere hundred years, human beings have abandoned their biologically mandated need for adequate sleep—one that evolution spent 3,400,000 years perfecting in service of life-support functions. As a result, the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our life expectancy, our safety, our productivity, and the education of our children.

This silent sleep loss epidemic is the greatest public health challenge we face in the twenty-first century in developed nations. If we wish to avoid the suffocating noose of sleep neglect, the premature death it inflicts, and the sickening health it invites, a radical shift in our personal, cultural, professional, and societal appreciation of sleep must occur.

I believe it is time for us to reclaim our right to a full night of sleep, without embarrassment or the damaging stigma of laziness. In doing so, we can be reunited with that most powerful elixir of wellness and vitality, dispensed through every conceivable biological pathway. Then we may remember what it feels like to be truly awake during the day, infused with the very deepest plentitude of being.

Dr. Mathew Walker’s ‘RULES’ if you will, can be summarized in his 12 Tips For Healthy Sleep.

Stick to a sleep schedule. Go to bed and wake up at the same time each day.

Exercise is great, but not too late in the day (no later than three hours before bedtime).

Avoid caffeine and nicotine.

Avoid alcoholic drinks before bed. (It erodes your REM sleep.)

Avoid large meals and beverages late at night.

Avoid medicines that delay or disrupt your sleep.

Don’t take naps after 3pm.

Relax before bed, such as reading or listening to music.

Take a hot bath before bed (to drop your body temperature the necessary 2-3 degrees F).

Dark bedroom, cool bedroom, gadget-free bedroom (anything that might distract your sleep).

Have the right sunlight exposure. Wake up with the sun or bright lights.

Don’t lie in bed awake (get up if you can’t sleep).

Now that you know, without a shadow of a doubt, that taking sleep seriously effects virtually everything you do, what will you change? What’s the cost of NOT changing?

Are you going to be one of those dorky sales people who thinks it’s impressive to brag about how much you suck at sleeping? That’s what you’re doing when you say ‘ah, I don’t need any rest, I’m a stud / studette!’ Dr. Walker’s study showed that you’re literally doing the opposite of what you think when you operate with no sleep. You think you’re pulling more out of life, when in fact, you’re quite literally headed faster for death.

“the shorter your sleep, the shorter your life. The leading causes of disease and death in developed nations—diseases that are crippling health-care systems, such as heart disease, obesity, dementia, diabetes, and cancer—all have recognized causal links to a lack of sleep.” ― Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

Ultimately, you have a lifestyle choice to make. Follow the sleep rules and live longer, happier, more creatively and of course as a result help more people thus making you more profitable….or….keep on ignoring sleep. It’s up to you.

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opalmothnightingale · 7 years ago

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Childhood Heals When Romantic Ideals Let Me Down

12- 18- 17 -

Romance feels like such a tangled up thing... Innocence of childhood and vitality, play, creativity, liveliness, openness... The pure accepting and seeing things as they are, and not shying from them, not applying some standard... The strange childlike things, simple and simple minded oftentimes, tacky and bizarre, these are my safety when my own mind is a pure haze of strangeness, slowness, illusion and distortion... There is no rejection. Only just energy, joy, and activeness, silliness, happiness, laughter, creativity, imagination, chatter chatter all day for my silent mind, an infusion of life to my atrophying self. The things that adults shame, deny and abandon are the things that vitalize me, helping me feel alive and joy and real, here, now, in the senses, in this moment, as it is, grateful, able to be myself and enjoy reality...

And so romantic ideals often leave me feeling inadequate, small, trivial, burdensome... But my child accepts me, she just accepts me and pours her sunlight all over, even as it is things other adults consider boring, trivial, annoying, too loud, too talkative, too dumb, tasteless art, etc, etc... Most adults seem to try to contain and direct and control their kids, tame their kids. My child is wild and joyful and this is how I want to raise her. I hope it won’t backfire on me, but she seems happy, free, full of life and joy and creativity and imagination,... And I know other adults would try to control her, if they were raising her. If they could do that, I could imagine it,... if they could raise her, then I’d see her becoming so much tamer, more predictable as I see many kids are... But for now, she is this wild bright infusion of life, to me, even if to others she seems loud, annoying, brash, wild, chaotic, hyper.

It is in her I can not fear, not hide, not be too much of a burden because she is so buoyant my damp mood and tedious mind and dull personality and anxiety wash right off her like water off a duck’s back and she just brings me up and shows me how to live, even as crazy and dumb and impaired as I feel, how to live even still... If I can write the insights I gather from her example and apply them to my own behavior and change myself throughout... I hope to do this. It’s my healing path, ahead of me, I think, in many of the details of it all. It seems it ought to be more complicated but doesn’t feel so, in reality... It’s just overlooked, seen as childish or irrelevant, trivial, but for me it’s so much, easily lost, vital lifeblood and sanity when the world pushes what makes me feel insane and broken and small and worthless in the eyes of all of them... A burden in the eyes of lovers, usualliy... Too small, too strange, too childlike and confusing and tedious and slow and ill and broken and weak... But I will find how to love the weak in myself and then I will learn also how to always do this for others. I will finally hold one of the dearest secrets, of what matters most in the world and life. Something that’s eluded me. Divine mother. Divine feminine. Often approached, but rarely perfected, because of the biases and judgments and exclusions people apply to those they choose to reject and condemn and try to demand and control... The openest of hearts is the rarest thing among adults I think. This is my life purpose, even if I fail all else. I hope I can achieve this.

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opalmothnightingale · 7 years ago

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What’s Helping with My Depression Today?

9- 12- 17 -

One of my favorite ways to deal with depression, sometimes, is by treating it with love,.. The love of a lover, the love of deep, close friends,.. The love of animals, and the love of family. Childlike humor, lots of affection, oxytocin, the brain chemical of bonding and affection.

Lots of intensive time, nurturing and being cared for. Self love and self-hugs, self-holding (like the self-holding exercises of Peter Levine, which also look kind of similar to the self-reiki stuff you can do, and I just began doing these things without realizing they were the same kind of gestures as these exercises, and then I saw a picture and was like, hey! That’s what I’ve been doing. I don’t know,... Maybe I saw them before, and stored them in my subconscious and that’s where it came from, though I consciously had forgotten).

Getting good sleep. Also, a regular schedule and lots of sleep, like 7 or 8 hours or sometimes more, following my intuitive body feelings. Laying snuggled up with pillows, heavy blankets, weighted blankets, or other things that “hug” your body (such as therapeutic tools for autism and sensory processing disorder, like hammocks, things that squeeze, pressure and surround oneself, etc), because again, I think it must be about oxytocin and how to release it, and maybe it has something to do with my own sensory processing issues, in this case, too, sometimes. ...And, of course, eating well (this in particular deserves its own post, later), sleeping well.

Listening to music, all day. Maybe love songs, especially if there’s someone I’m feeling very fond of and in love with who I feel connected to, somehow (as happens often with me, and my astral lovers/spirit lovers,.. *sigh* Lol)... Music is supposed to release dopamine. So is talking to other people, and the feeling of that hit of attention when you are able to tell other people about what’s going on with you and get some feeling of recognition. I like to spend literally all day with people I feel really deeply care and love me, and with my daughter to watch all the time, I get to do that...

But I also like to spend time alone, with silence, and rest. Depending on how tired I am, that might be more important than music, or it goes through phases. The kind of music I listen to makes a big impact on my mood, and however I like modern music, I find that the best for lifting my mood often is the music of the 60s and 70s, like rock and soul is what I listen to. Sometimes reggae. Other kinds of music can help, too, like certain world drum music, for one. Gypsy music from Rajasthan and from Romania, Poland, and other places.

Cold showers, if I have the energy, which are said to release oxytocin and energize and stimulate the immune system, and help counter depression.

Along the lines of using speaking (and typing, sharing online too) to stimulate oxytocin, reading things that are interesting to me makes a big difference. I surf the web and certain favorite sites over and over, on depressive days, often, and it makes a big difference. Uplifting stuff, fascinating stuff, my favorite interests type of sites and such. But also imagery, that makes a big difference. I like the combination of imagery and words, which seem to give a double-effect, which complement each other, stimulating different parts of my mood and mind, perhaps. And I like to spend a bit of time reading, novels, particularly..

Not too much time,.. not too much focused mental activity and concentration, or that can worsen my depression, .. Maybe 20 to 30 minutes or maybe an hour or so of reading, usually works for me, per day. Something about words and creative thinking really seems to just spark me into a better state of mind, quite significantly, even though, as with most things I do, it’s small in itself.

But added with other things, it’s big. I have to have a whole diet of day long things, just like I do with the food and exercise and sunlight and other wellness things I do for my health.

Speaking of not overworking my mind and not overthinking, I find it really important to use my hands and body and give my mind a rest. Often this can make a big difference between recovering quickly or not. I find the things that make my hands feel this delicious kind of satisfied feeling. Crafts and just things to give my hands to do, something like anxiety or stress relieving stuff to do with my hands, and that gives them something to feel and this makes a big difference and I didn’t realize how much a difference it made, but then after reading a book about it, (’The Creativity Cure’, by Carrie and Alton Barron), a book I felt guided towards in the library, quite vividly, I tried it and realized, that, yes, this is really important and helpful. Also movement, moving the body, that helps.

Anything to quiet the mind, and have time to just let the mind wander or be still while you’re too busy with other things to really concentrate the mind. The use of the hands and the body and the quieting of the focused thought,.. These things let your mind rest and your subconscious be facilitated to come up with new perspectives and feel better about things and find solutions for what might have seemed overwhelming problems, oftentimes. It is totally vital and a big part of my day for me, now,..

But often, especially when I feel depressed, when I’ll often spend hours just not using my mind and just using my hands and body instead. If it can be creative that is often better, like crafts and art, because creativity is yet another way that the subconscious can tap into other solutions and work things out without you consciously realizing that you’re even doing that. But meditative motion, like dancing, works for this, too,.. Not just art and tactile productive crafts.

When I am depressed I don’t always feel most creative and so things that aren’t even that creative can often still help,... And I find that when my own mind and creativity take the back seat, I can sometimes let spirit channel creativity for me, instead, and come up with some amazing things by letting my intuition guide instead of my own creative taste and feelings and impulses. Where does this intuition come from? I don’t know, it’s hard to describe. Maybe I’ll elaborate on it more, later.

Then speaking of not using the mind too much, of course, meditativeness and meditation works wonders for me too.

But if I’m not in the meditative state of mind, because, say, it will bring up too much painful noise and agitation with no solution and no calm to be found in trying to meditate... When depressed I am not up to dealing with that and so,...

Then, contemplation,... asking problems or questions, to the universe, to my higher self, untangling it and untangling it till I find an answer, or even just laying it out there and then letting it go, turning to a new direction,... And, or divination, often alongside the contemplation.

These make a big impact on me. Or listening to music and contemplating the lyrics of the songs, like a form of meditative divination, but not taking it too seriously.. And this again employs the verbal brain and the benefits from listening to music.

And, just resting,.. Resting, resting.. No thought, no movement,.. Often that is best, just laying there, meditatively, in the dark, at night,.. Or in the day. Often that resets me best, but it depends because of course, too much rest is not good for too long, either. Movement and mental movement keep one feeling alive.

Affection, joy and interaction and purpose and so on, they can keep one feeling alive in heart. But so often I find that depression, for me, has something to do with being really worn out, at some level of my being, and a few hours here and there of just laying around, doing nothing, peacefully, can make a big difference in how I feel. Maybe even a whole day of that, sometimes can push me over the hurdle to the other side,.. But especially if I can spend that day of rest doing other things that make me well, even while resting.. Such as some of the other things I mentioned here.

Sunlight and exercise are necessary elements of my daily life too, and nature, too.. Not just sunlight. It makes such a really tremendous impact on me, and I wonder if that alone is one of the primary reasons that I’m so much less depressed than I used to be, before we moved where we live now. Before, we didn’t get out every day and I didn’t get sunlight every day, and I get way more exercise now, even though it’s only walking, but walking 30 minutes to a few hours most days.

And the nature, I can’t describe how it somehow puts my mind and senses and perspectives and understanding in order. It somehow drains away my stress and upset and infuses me with answers and well being, calm and happiness, and a sense of “what was I so upset about, anyway”, somehow... Even though, of course, it doesn’t always work that dramatically, and I still have problems left over on my worst days, and still feel down, but it’s again, one of those small things that’s far bigger than it seems, and, so when combined with the other things, it’s really so.

Allergies really worsen my depression, nasal allergies and food allergies. Even though I can’t always control those things, it helps me to realize what is happening to me, because then I can see that no, it’s not like I have a reason to feel distressed, this is just my body fooling me into thinking maybe things are far worse than they really are, so that gives me a little more ability to let it go and stay more detached from it all.

And, that’s just a beginning. Some of what’s helping me, today.

I’d like to list all the things, organized by category, elaborated with specific tools and steps and resources, ranked by what helps most, and maybe for some, what helps most with certain kinds of depression and other symptoms and other mental health conditions that can respond to the same kind of practices.

I’d like to share more of what helps me, too, but I think it’s good to break it up a little, and I have written a fair chunk here.

Maybe I’ll come back and write more later. Tonight or tomorrow.

My cat woke me up and wouldn’t leave me alone so I decided to post some midnight rambles when I actually can hear myself think tonight. My cat, my familiar, I think of him, and he often guides me and helps me, even through annoying means like not letting me sleep... Maybe it was the right time to write all this, as it really does seem to be flowing more than it usually does, so cool that is!

#depression #core practices for coping with depression #little things that help with depression #posts to elaborate on

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