Wellbeing

As we enter through this Easter bank holidays, take a minute for yourself.

Doing a self-check and taking time just for ourselves isn’t selfish, it requires the motivation needed, on the road to recovery 🗣️💪✨ #areyouok #Wellbeing #smallsteps

Self-care is essential because it fuels our physical, emotional, and mental reserves. Taking the time to care for ourselves helps us handle life's challenges, improves our resilience, and enhances our overall well-being.

The beauty of self-care is that it's completely personal. It can be incredibly simple, like taking a short walk in nature or enjoying a cup of tea, or more involved, such as a relaxing massage or a weekend getaway. What matters most is finding activities that nourish your mind, body, and soul, regardless of how big or small they may seem. #Selfcare #MentalHealth #ADHD #Wellbeing

Holding space for yourself is a way of honoring your feelings, needs, and boundaries. It means giving yourself permission to be who you are, without judgment or criticism.

It means listening to your inner voice, trusting your intuition, and following your dreams. Holding space for yourself is not selfish or indulgent; it is essential for your mental health and well-being. By holding space for yourself, you can cultivate self-love, self-compassion, and self-respect. You can also create more space for others, by being more present, empathetic, and authentic.

#holdingspace #MentalHealth #Selfcare #selflove #Wellbeing
#ADHD #mentalhealthmatters #Selfcare

Sometimes, life with chronic illness can be overwhelming. It’s not always because of your disease either.

It’s often all the appointments, including doctors, allied health professionals, equipment trials, dealing with government departments, routine tests and procedures, etc. It can become a full-time job. Your body becomes your business, your place of work, and you can quickly feel as if you are losing all sense of illness/work/life balance.

In fact, you wake up one day and realise you no longer have a life, and each days agenda is being determined by anyone and everyone, but definitely not by you.

This was my epiphany when I woke up the other day. I had a list of upcoming events, life changing events in many regards, running through my mind.

In this podcast I share with you the epiphany moment I had, resulting in a life changing letter where I draw a line in the sand and take my life back!

www.mymedmusings.com
medicalmusings@bigpond.com

Listen to the most recent episode of my podcast: My Epiphany Letter anchor.fm/my-medical-musings/episodes/My-Epiphany-Letter-e28fabs

#Podcast #ChronicIllness #RareDisease #Epiphany #lifechange #Doctors #Lifebalance #Wellbeing #OccupationalTherapist

#Gratitude #Wellbeing

Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier or thinking they can't feel satisfied until every physical and material need is met. Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.

Here are some ways to cultivate gratitude on a regular basis.

Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter or email expressing your enjoyment and appreciation of that person's impact on your life.

Send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.

Thank someone mentally. No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.

Keep a gratitude journal. Make it a habit to write down or share with a loved one thoughts about the gifts you've received each day.

Count your blessings. Pick a time every week to sit down and write about your blessings — reflecting on what went right or what you are grateful for. Sometimes it helps to pick a number — such as three to five things — that you will identify each week. As you write, be specific and think about the sensations you felt when something good happened to you.

Pray. People who are religious can use prayer to cultivate gratitude.

Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as "peace"), it is also possible to focus on what you're grateful for (the warmth of the sun, a pleasant sound, etc.).

You can refer to this:

resiliens.com/resilify/program/the-science-of-gratitude-and-wellbeing

In the fast-paced world we live in, it's no surprise that many individuals find themselves caught up in the whirlwind of daily responsibilities, leaving little time for self-care and relaxation.

One phenomenon that has gained significant attention recently is revenge bedtime procrastination. This peculiar behavior occurs when individuals deliberately delay their bedtime to reclaim a sense of control over their personal time, often at the expense of much-needed rest. In this article, we delve into the intricacies of revenge bedtime procrastination, its potential impact on well-being, and strategies to overcome this detrimental habit.

Understanding Revenge Bedtime Procrastination

Revenge bedtime #Procrastination is a term coined to describe the act of intentionally staying up late despite feeling tired. It's a response to the desire to regain a sense of freedom and autonomy over one's own time after a day consumed by obligations and responsibilities. While it may seem counterintuitive to sacrifice sleep, revenge bedtime procrastination provides individuals with a fleeting opportunity to engage in activities they enjoy without external demands.

The Negative Consequences

Although revenge bedtime procrastination offers a short-lived sense of freedom, it can have severe repercussions on both physical and mental well-being. Lack of sleep, as a result of staying up late, can lead to a myriad of health issues, including fatigue, reduced cognitive function, impaired concentration, weakened immune system, and increased risk of chronic conditions such as heart disease and diabetes. Additionally, the constant cycle of sleep deprivation can contribute to heightened stress levels, anxiety, and even depression.

Breaking Free from Revenge Bedtime Procrastination

Recognizing the detrimental effects of revenge bedtime procrastination is the first step toward reclaiming control over your sleep routine. Here are some effective strategies to help you break free from this habit:

Prioritize Self-Care: Understand that self-care is not a luxury but a necessity for your overall well-being. Make a conscious effort to allocate time for activities that rejuvenate your mind and body. Establish a Bedtime Routine: Set a consistent bedtime and create a relaxing routine leading up to it. This can include activities such as reading, taking a warm bath, practicing mindfulness, or listening to calming music. By following a routine, your body will learn to associate these activities with sleep, making it easier to unwind and fall asleep faster. Create a Digital Detox: The blue light emitted by electronic devices interferes with our body's natural sleep-wake cycle. Limit your exposure to screens, especially in the hours leading up to bedtime. Instead, engage in calming activities that promote relaxation and prepare your mind for sleep. Manage Your Time Wisely: One of the underlying causes of revenge bedtime procrastination is poor time management. Prioritize your tasks, set realistic goals, and establish boundaries to ensure you have ample time for both responsibilities and leisure activities. This will help you regain a sense of control over your daily routine. Seek Support: Breaking habits can be challenging, but it's easier when you have a support system. Reach out to friends, family, or even consider joining a support group where you can share experiences and strategies for overcoming revenge bedtime procrastination. Learn more about revenge sleep procrastination: productive.fish/blog/revenge-bedtime-procrastination

#Wellbeing #Sleep #SleepBetter #Productivity

#Happiness #Gratitude #MentalHealth #ChronicIllness #Wellbeing #Health

#Anxiety #Gratitude #Wellbeing

These suggestions adapted from Sansone & Sansone (2010) and Emmons (2010) are easy to do daily or weekly.

-Journal about things, people, or situations for which you are grateful. Consider including negative situations like avoiding an accident, for instance.

-Think about someone for whom you are grateful

-Write a gratitude letter to someone for whom you are thankful. Consider sending it or giving it to them in person.

-Meditate on gratitude (present moment awareness).

-Do the “Count Your Blessings” exercise (at the end of the day, write down three things for which you were grateful)

-Practice saying “thank you” in a real and meaningful way. Be specific. For example, “Thank you for taking the time to read this article and leave a comment. I enjoy reading your contributions because they broaden my understanding of this subject.”

-Write thank you notes. Some might say this is a lost art. Challenge yourself to write one hand-written note every week for one month.

-If religious, pray about your gratitude or use specific prayers of gratitude. Interfaith Worker Justice offers Muslim, Jewish, and Christian examples. Secular Seasons has several graces and invocations. You also can find a collection of secular gratitude approaches on Be. Orlando Humanist Fellowship.

-Recall a negative event. Doing this helps you appreciate your current situation.

-Be mindful of your five senses. How does each enhance your life?

-Create visual reminders to practice gratitude. Sticky notes, notifications, and people are great for this.

-Focus on the good that others have done on your behalf.

-Actions lead to gratitude. Smile, say thank you, and write gratitude letters.

-Be grateful gazer. Be on the lookout for opportunities to feel grateful.

-Give something up. We tend to adapt to newness; sometimes it’s a good idea to give something up so that we can increase our appreciation of it.

-Think about what your life would be like if a specific positive event wouldn’t have happened. Write all the decisions and events that would have been different in your life.

You can refer to this:

resiliens.com/resilify/program/the-science-of-gratitude-and-wellbeing