Wellbeing

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

#Anxiety #Gratitude #Wellbeing

Start a gratitude journal

Expressive writing through journaling can help to process negative events and emotions, but it can also help you to hone in on the positives in your life.

By making a habit of gratitude journaling, you can develop a stronger awareness of what you have, which may help you become more resilient to stress and hardship.

There’s no right or wrong way to write a gratitude journal. Some people write a simple list of the things they’re grateful for on a given day, while others may prefer to write a longer entry.

You could start your gratitude entry by noticing how you feel, both in your body and your mind. Then, try to list 5 to 10 things that you’re grateful for in this moment.

Gratitude meditation

Sometimes, in the hustle and bustle of everyday life, it can be hard to slow down and remember to think of all you have to be grateful for. One way to reflect on all you have to be thankful for is with a gratitude meditation. You do not have to be experienced at meditating to do this activity; you just have to have about 10 minutes and a desire to give it a try.

Get in a comfortable position, either seated or lying down, in a quiet location. If you feel it will help you focus, you might choose to play some relaxing music during your meditation. Take a few deep belly breaths by breathing deeply all the way into your stomach.

Visualize someone or something you are grateful for and all its qualities. For example, what does it look like, how does it sound, how does it make you feel, etc. Try to be as specific as possible.

Repeat the visualization with 3-5 things you are grateful for (or as many as you can think of).

You can refer to this:

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

#Gratitude #Anxiety #Wellbeing #Workplace

By using the cycle in the diagram as a framework, and moving clockwise around it from the top, here is what these program stages might look like in actual community practice:

-When people come to your program, welcome them! Whether there are two people or twenty, welcome them. Listen to them; listen to their ideas and experience; learn from them. Acknowledge the value of their experience. Allow yourself to be influenced by the people you are serving in community. When people feel welcome, they are more likely to return; and they may bring their friends. (We elaborate on the power of welcoming later on in this section.)

-As people start to engage in your program’s activities, recognize and appreciate their efforts and skills. Acknowledge the abilities and perspectives they bring to your program. This also means being open to learning how your participants might engage in activities differently than you. Include a variety of approaches and experiences. Try something new. Be gracious in observing differences.

-Appreciate and be guided by the cultural dynamics of the community you serve. This means being sensitive to the seasons, foods, events, and resources available in your community at various times of the year. Learn from the people around you. Adapt your own approach to reflect the interests, resources, and aptitudes of your program participants, volunteers, funders, and other stakeholders.

-Engage in both planned and spontaneous acts of recognition and appreciation for what you have achieved together after several weeks or months of meetings. In addition, you can incorporate both formal and informal acts of gratitude and appreciation for each other, for your program, or for something that you share. Such actions can occur regularly, and become part of your program’s normal operation.

-As participants start to become more comfortable with each other, and problem areas come up, innovate. Do something different. Keep getting participant feedback, and then create something to delight or surprise someone, somewhere. Take a small risk in addressing a priority of the group. Evaluate the results. Modify as needed. Do it again.

-Invite both planned and spontaneous feedback. After your program has been operating for a while, evaluate and assess how things have been going, where you have gotten to, and where you are going next. Use Appreciative Inquiry and ask, for example, “What did you enjoy about this activity?”, or “What surprised you when we tried this…?” (See more details on Appreciative Inquiry in a supplement to this section under Tools.) Ask other important questions about your project. If you wish to influence your group, allow them to influence you.

-Give thanks for the opportunities your program has enjoyed – such as the opportunities of getting to know each other and learning together; the opportunities of embarking on new adventures and having new experiences together; the opportunities to be safe and comfortable together.

-Celebrate, with awards or other kinds of recognition for the expertise and successes you have gained individually and collectively. Your celebrations can be as formal as giving out engraved certificates, or as informal as a pizza party or meeting in a new spot. People almost always like to be recognized, whether in large ways or small. Invite a sister or brother program to come and join you. Share some highlights or challenges as you build partnerships. Go on a group outing to discover a new community resource or place of interest. Share your discoveries together.

You can refer to this:

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

#Gratitude #Wellbeing

Tara Brach, the founder and mentor of the Insight Meditation Community Of Washington (n.d.), described that, beginning and successfully participating in guided gratitude meditation has four basic requirements:

Daily practice – Consistency is vital for any meditation. To explore and enjoy the full benefits of guided meditation practice, it is vital that we commit to daily practice.

Location and time – The brain works in strange ways. If we choose a particular time and place for practicing guided meditation every day, chances are better that we will benefit from it more. Most practitioners recommend using a comfortable spot for meditation practice that is free from excess light, sound, or physical distractions.

The right posture – The ideal guided meditation posture is a comfortable sitting position with the neck extended and the back straight. The proper stance allows smooth blood circulation and breathing. A tired body may tend to slouch the back or fold the legs, but it is vital that we correct the posture every time it goes wrong.

Zero judgment – The first time may be a complete failure. But we must not let it overrule our commitment to daily practice. The mind may wander, get distracted, or get disappointed by the underachievements, but our goal is to prevent this frustration and look beyond the temporary obstacles.

You can refer to this:

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

#Anxiety #Gratitude #Wellbeing

Gratitude, thankfulness, or gratefulness is from the Latin word gratus, which means "pleasing" or "thankful." Is regarded as a feeling of appreciation (or similar positive response) by a recipient of another's kindness. This can be gifts, help, favors, or another form of generosity to another person. The absence of gratitude where gratitude is expected is called ingratitude or ungratefulness. Historically, gratitude has been a part of several world religions. It also has been a topic of interest to ancient, medieval, and modern philosophers.

The study of gratitude in psychology has included an attempt to understand the short term experience of the gratitude response (state gratitude), individual differences in how frequently gratitude is felt among individuals (trait gratitude), and the relationship between these two. The therapeutic benefits of gratitude have also been taken into consideration.

Gratitude is the expression of appreciation for what one has. It is a recognition of value independent of monetary worth. Spontaneously generated from within, it is an affirmation of goodness and warmth. This social emotion strengthens relationships, and its roots run deep in evolutionary history—emanating from the survival value of helping others and being helped in return.

Studies show that specific areas of the brain are involved in experiencing and expressing gratitude. Brain scans of people assigned a task that stimulates expression of gratitude show lasting changes in the prefrontal cortex that heighten sensitivity to future experiences of gratitude.

You can refer to this:

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

#Gratitude #Wellbeing #Anxiety

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