RELAX & ENJOY CHRISTMAS

BanDtmdIAAAqQ9GRelax and enjoy Christmas as a time of year to recount your blessings and to celebrate Jesus. Remember to thank God for sustaining your life and providing for you throughout the years. Enjoy this time of year which puts much pressure on people to spend more than ever. It is a good time to reflect and take stock of the year to assess what worked well and how to improve life next year. christmas2Above all it is good to keep in mind that Christmas is about love and the birth of Jesus Christ to save mankind. The whole world takes time to celebrate Jesus and give thanks to God for our families and our friends. Enjoy without fussing over the perfectionist details and obsessing over materialistic image, instead value the joyful festive season and be grateful and thankful for life itself. As the world gets worse it is necessary to appreciate favour of God not just material details. Christmas Day can be very difficult day for young care-leavers,” Sissay says.“For some going home for Christmas, painful and there’s arguments and dysfunction. There are young people with nowhere to go feeling sad on their own that day so feel a greater sense of loss. “It’s about making people smile to let them know they matter especially on that day.”

1400975012648So many people are homeless, or live in squalor, poor, cannot afford privilege of safe environment, in dangerous region of war zones. Thank God for the Prince of Peace Jesus and do not hurt family or friends and colleagues over your selfish bizarre stubborn behaviours that ruins the festive season. The weather affects some so can trigger unusual reactions too. With abundant alcohol and substance use can get some situations out of hand. Yet the purpose of Chtistmas is to bring joy to the world, goodwill and peace on earth. Human relations are challenged as families out of touch assemble under one roof with many shenanigans. And emotions and feeling severely tested it is good to hold tongue for sake of comprise and peace. Woman-wrapping-gifts_cejaisFun-ways-to-wrap-gifts.jpgAsk for help or advise if not sure about presents or gifts to give each person as Jesus received gifts relating to his life, call and destiny. Gifts must be relevant and meaningful to the receiver not just what you insist on giving them whether they like or want it or not. Remember the golden rule of gifts to yourself and how it makes you feel. Be kind-hearted especially with the innocent children around do not to ruin the day for them. If physically present be a part of family or rather stay distant and send presents.Dear-Tired-Mama-Its-Time-to-Relax-and-Enjoy-Christmas-1 instead of stressing all. Some might cite Christmas as a cause of breakdown of a family and their marriage. By fighting each year over Christmas among other issues toxic relationships can reach the tipping point at that time. Yet those who listen, change, adapt to enjoy Christmas but the stubborn ones continue ruining it for loved ones. Without an awareness over behaviour that the obsession with achieving that one, symbolic or perfect family causes misery not merriment. In the Bible, Jesus said in Luke 12:15, Take care and be on your guard against all covetousness, for one’s life does not consist in abundance of possessions.

407d518n663One person described themselves as a tyrant in family festive season. Fretting over every last detail for weeks ahead in a bid to make it all extra special. And refusing to delegate anything even the decorating of the tree or laying the table since none else ever got things right in their opinion. Determined everything goes according to their plans only as the control freaks the atmosphere in family home is more fearful than festive. So it seems more like a dictator than a Father Christmas sharing love, joy, happiness and kindness. Looking back, realised its not worth fussing over nitty gritty silly unnecessary details so enjoy Christmas. 

HAVE CONFIDENCE IN GOD

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Confidence in God is inbuilt in the brain to receive information, process, to take an action, store, apply or discard based on relevance. So scientists successfully have mapped parts of brain enhancing positive thinking to enable reinforcing good thoughts. When we think about ourselves positively, we are stimulating parts of our brains involved in reward, motivation, pleasure, says Dr Stacie Grossman Bloom. According to Dr Stacie Grossman Bloom a neuroscientist who has three daughters who also has a successful career at the NYU Langone Medical Center in New York. She has examined the role neuroscience plays in boosting confidence. This is particularly useful to many people who need exactly that, she writes as part of this year’s 100 Women Challenge. As primary carers or nurtures the mother’s confidence rubs on a child in the formative years of growing up. A happy mother is a happy child and happy family so is important to ensure the confidence of the mother is especially enhanced and supported. It takes a whole village to raise a child so the woman’s confidence is essential for the happiness of the spouse and vice versa. Confidence radiates in a person so is felt by those around that person so necessary to promote positive thinking. The world is so full of negative news it may seem impossible to think or to feel positive at any given moment. However confidence in God is the anchor of hope and joy in spite of adversity.images

confidence-in-the-lord2Confidence in God is unshaken by those circumstances of life having assurance God is still on the throne. Confidence is something many people want but do not know how to get. We need to embrace our abilities, our values and have a self-esteem to be successful. Without it, we are less likely to seek promotion, speak up in meetings and rise into leadership positions. This ultimately has enormous impact as various studies after studies shows having confident people at work in position of power correlates with the profitability collaborative environment and improved problem solving. So with some practice, we can use neuroscience to help to be more confident. The most influential or the inspirational names around the world every year are full of confidence. In 2017, challenging people to tackle the 4 biggest problems facing people today like glass ceiling, female illiteracy, harassment in public spaces and sexism in sport. With the help of all hopefully can be coming up with many real-life solutions and so we want you to get involved with your ideas. 8aa3408d68e32286c91a4aeea3380fd6 CONFIDENCE-IN-GOD+copy

Thinking positively we know enhances self-confidence like all other personality traits reside within our brains. Alhough a large part of architecture of the brain is predetermined yet experiences and the choices we make continue to shape us. Over the course of life we acquire new knowledge, abilities by modulating the intricate and malleable connections between the cells and circuits in brains. We can utilise neuroscience to silence our negative inner voices and boost our confidence. These strategies work by engaging “value areas” of the brain. When we think about ourselves more positively, we are able to stimulate the parts of our brains that are involved in reward, motivation, and pleasure. One output of this pattern of neurological activation is we literally feel good when confident, we hold our heads high.Dr. Bloom with her three daughtersDr. Bloom with her three daughters

A healthy positive feeling is contagious so promotes those around us to be more engaged with us, whether its colleagues, our friends, or troops. The reinforcing reactions we see and feel in response to our confidence feedbacks to our brains to encourage more activity. So the first step is to push back against obstacles we know stand in our way being mindful of situations and deciding to be confident. Making complex decision is a multi-step process that taps into our emotions and engages many other parts of the brain.

Train your brain

brainWhen we have made the decision to be confident, we have to start training our brains. The Above brain scan details by DR. GYORGY BUZSAKI, NEUROSCIENCE INSTITUTE, shows the orange structure here as one of billions of neurons that is often stretching out to make connection (synapses) you see in yellow (more than 75,000). Those connections are what we are tweaking when we learn to choose confidence Just like mastering any other talent, gaining self-assurance requires repetition and time. Every time we do or learn something new, our brains adjust to store our new skill or bit of knowledge. This happens because parts of our brains are plastic and synapses that connect our brain cells, called the neurons, to each other can be modified, strengthened, and even newly created to store what we have acquired in this case confidence boost communication. From a scientific perspective people can blame both nature nurture for stacking the odds against them when it comes to valuing themselves. A biological reality is that women secrete different levels of hormones than men so react differently to the same world around us.brainThis brain scan shows “value areas” of the brain. DR PAUL GLIMCHER AND IFAT LEVY’s image caption reveal the areas of the brain in these images that are coloured to show they are activated “value areas” of the brain. Women tend to have a desire to please others, to seek acceptance, inclusion and avoid conflict. The way women respond to a stressful situations is different to men. While the men tend to take more risk when under pressure, the women look for the surer solutions and reach out to connect with others to manage stress. These genetic differences are compounded by the fact that we are socialized differently from the moment we are born and a pink hat is placed upon our heads.

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Boys and girls

As we grow up, young women are not necessarily taught to exhibit any self-confidence, and if we do, we are often criticized for being “snobby” or “stuck-up” or “bitchy” words seldom associated with men. We hear damaging terms like “women’s intuition” suggesting that we aren’t making strategic analyses, but basing our decisions on some ethereal gut feeling but study after study shows women and men equally data driven. And the relentless emphasis placed on how we look erodes our self-image and for most of us, gets worse over time. As a mother of 3 young girls, this resonates every time daughters receive another impossibly-proportioned doll designed for dress up, caregiving, or primping.

Some women in a perceived masculine job are treated with ridicule finding it hard to convince men they are as good and competent as required to do the job even with their identical qualifications trained by exact same Institute. These bias comes in underhand tactics, jokes derogatory of performance and hurtful comments that can affect confidence. It is sometimes deliberately done hoping it drives away unwanted females from an all male exclusive zone. These can be do traumatic for women that it is very necessary to educate men on how to act, behave or talk to women. Especially the women of diversity background raised in serious environments teach respect of the emotional feeling others. Healthy interactions are required in a civilised  society that prides itself on equal rights or equal opportunities. Women are still facing hitting a glass ceiling if they also desire promotion by climbing a broken ladder. It is well-documented we way we raise girls and women has a lasting impact on way they view themselves and their abilities. Negative messages will engender self-doubt and lead us to underestimate ourselves. The result is not only a nearly universal feeling of imposter syndrome but fear of making mistakes, suspicion of underperforming unattainable quest for perfection. This is what is shutting down when making a decision to be more confident.confidence-blog-Jan1-1

Practice, practice, practice

It doesn’t matter what level of self-assurance you start at, the more time and effort you dedicate to practicing being more confident, the faster your brain will change and the faster you’ll master it. So it is important to remove ourselves from situations and people who make you feel bad because confidence largely comes from being in supportive environment. Environment comprises people around us and what we choose to focus our attention on. It is beneficial to concentrate on things that are empowering and to steer clear of exposure to images and contents that make us feel bad about ourselves. The way we choose to hold and to conduct ourselves is another factor. The mental simulations help envisioning ourselves finishing a race, speaking in public to a standing ovation, mastering job, getting a degree can all help build ourselves up. Just as a coach gives encouraging pep talk to the team before taking the field, we can give ourselves a confidence lift. Notably, these practices have an impact on our overall health and wellbeing, serving as buffer to stress, depression, and fostering good mental and physical health. When we choose confidence, we are rewiring our brains and we are able to change ourselves and our world, for the better. So how would you feel if you can become more confident, happier go influence people in a more confident manner. With God all things are possible.

Reblogged and updated

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Dr Stacie Grossman Bloom is Assistant Vice-President, Policy & Administration, and Associate Professor at Department of Neuroscience & Physiology, NYU Langone Health.

SLEEP SLEEP SLEEP SLEEP

IMG_20171102_114202 A recent study says sleep deprivation  actually causes brain cells to eat parts of brain’s synapses. The study found astrocytes went into overdrive in sleep-deprived mode more brain connections were broken down in chronically sleep-deprived people according to the Sleep Council. On average Britons gets a six-and-a-half hours sleep per night but for most people is not enough. Lots of these studies show that cutting back on sleep, deliberately or otherwise has serious effects on the body. Continuous nights of bad sleep is really messing blood sugar control and causing overeating. It even messes with DNA. A few years ago, Dr Simon Archer help ran experiment and found getting an hour’s less sleep a night affected activities of a wide range of volunteers’ genes in about 500 in all, including the effects associated with the inflammation and diabetes. And a good nights sleep uplifts body, mind, thought processes and moods or outlook on life.A woman after a good night's sleep

As much as wholistic benefits is gained by sound sleep on the other hand other studies shows negative effects on bodies of sleep deprivation. The clear effects of lack of sleep on mental health is shown by Trust Me I am a Doctor team with the sleep scientists at Oxford University by their experiments. They recruited some volunteers who normally sleep soundly fitted them with devices to accurately monitor their sleep. The first 3 nights of study they got a full, undisturbed eight hours. The next 3 nights, had restricted sleep to just four hours. Each day the volunteers filled in the psychological questionnaire designed to reveal any changes in their mood or emotions. So they kept video diaries of experiences of what happened. Sarah Reeve, a doctoral student who ran the experiment was so surprised by how quickly their mood changed. There was increase in anxiety, depression and stress, also increases in paranoia and feelings of mistrust about other people” she said. “Given that this happened only after 3 nights of a sleep deprivation that is alarming. Volunteers found experience unpleasant but one of them Josh claimed to be unaffected. Yet the computer data evidence showed the effects to be different. Although a week may not have as much toll as he thought it would on him, he said. “felt perfectly fine, not happy, sad, stressed, anything.” But tests did on him showed something very different. His positive emotions fell sharply after 2 nights of disturbed sleep, while negative emotions began to rise. Even though he felt OK there were signs he was mentally, beginning to suffer.sleep-deprived-woman-brain

What happens in body without enough sleep?

Poor sleep is linked to a whole range of disorders. A review of 153 studies with total of more than 5 million participants found that the short sleep significantly associated with diabetes, high blood pressure, cardiovascular disease, coronary heart disease and obesity.

how lack of sleep can affect your body: links with diabetes, heart disease, dementia, low mood and cognitive functioning, vaccinations less effective, lower immune response linked to coughs and colds, greater risk of obesity

Studies have shown that depriving people of enough sleep for only a few nights in a row can be enough to put healthy adults into a pre-diabetic state. Moderate levels of sleep deprivation damaged bodies’ ability to control blood glucose levels. And the vaccines are less effective if sleep deprived because sleep deprivation suppresses immune system making people more prone to infection. One study found participants who had fewer than seven hours of sleep were almost 3 times more likely to develop a cold than those who slept for 7 hours or more. People who do not sleep enough produce too much hormone ghrelin, associated with feeling hungry, and not enough of hormone leptin, associated with feeling full, which may contribute to their risk of obesity. There are also links to brain function and even in the long term to dementia. Prof. O’Mara explains that toxic debris builds up in brain during the course of the day and waste is drained from the body during sleep. If not sleeping enough ends up in a mildly concussed state, he says. The impact of sleeping too much though less understood is linked to poorer health including high risk of cognitive decline in older people. Different types of sleep to repair body and brain. After falling asleep body goes through the cycles of “sleep stages” lasting between 60 and 100 minutes. Each stage plays different role in the many processes that happen in our body during sleep.

sleep cycle through the night from awake to drowsy to light sleep, deep sleep, REM sleep and back

The first stage in each cycle is a drowsy, relaxed state between being awake and sleeping breathing slows, muscles relax, the heart rate drops. The second stage is a slightly deeper sleep may feel awake and this means on many nights, may be asleep and not know it. Stage three is deep sleep. It is very hard to wake up during this period because it is when there is the lowest amount of activity in body. Stages two and three together are known as slow wave sleep which is usually dreamless. After deep sleep we go back to stage two for a few minutes, and then enter dream sleep, also called REM (rapid eye movement). As name suggests is when dreaming happens. In a full sleep cycle a person goes through all the stages of sleep from one to three, then back down to two briefly, before entering REM sleep. Later cycles have longer periods of REM, so cutting sleep short has a disproportionately large effect on REM.

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‘Stuck’ In Negative Thoughts

The outcome of this small test reflects results of other much bigger tests done by other university researchers all over the world of sleep deprivation affecting  mental health. The research recruited more than 3,700 university students across the UK who reported problems sleeping and randomized them into two groups. One group received 6 sessions of online CBT (cognitive behavioural therapy) for improving their sleep; the other group got standard advice. Ten weeks into the study, the students who received CBT reported a halving in rates of insomnia, accompanied by noticing the significant improvements in scores for depression, anxiety, big reductions in paranoia and hallucinations. This is the largest random controlled trial of psychological treatment for mental health in UK. And it strongly suggests that insomnia really causes mental health problems rather than simply being consequence of them. Daniel Freeman, the professor of the clinical psychology, Oxford University led study and thinks one of the reasons why sleep deprivation is bad for brain is because it encourages the repetitive negative thinking seen. And negative thoughts happen if sleep-deprived and gets stuck in them,” he said. He does not think a few nights of bad sleep means you becoming mentally ill but think it increases the risk.a1bb7cc18e609b3436edc80883d82dcd--interesting-health-facts-interesting-information

One in three people have difficulty in sleeping about 5% to 10% of the general population has insomnia but so many people get on with their lives and they cope with it. But it does raise the risk of a whole range of other mental health difficulties.” The positive side of this research is it implies helping people get a good night’s sleep goes a long way to helping improve a sense of well-being. And Norbert Schwarz, the professor of psychology at University of Southern California, has even put a figure on it. He claims: “Making $60,000 (£48,400) more in annual income has less of an effect on your daily happiness than getting one extra hour of sleep a night.” So, sleep well. In children, their sleep deprivation seems to have a slightly different effects on kids vs. adults. One recent study found the brain changes so half-night of sleep deprivation affects the back regions of the brain instead of the front regions as it does in adults.howthebrainrbrainscan

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Effects of Sleep Deprivation on Brain

Lots of studies reveal damaging effects of sleep deprivation on the brain. Scans from various research shows difference in brain between sound sleep and those of deprived sleep. Biological and social influences converged to create a perfect storm keeps some awake at night. In the pre-industrial times, people woke up at first light and naturally wind down at sunset. Little work could be done in the dark by candlelight but the invention of artificial light altered sleep experiences by turning night to daylight. Lightbulbs, television screens, smartphones confuse bodies’ internal clocks to interrupt the natural sleep cycle. Modern society has been conditioned to think sleeplessness is a badge of honour and productivity. Some people naturally adapted to these changes but for others these changes are against nature so has exacerbated an underlying biological deficiency and created a cycle of sleeplessness.

Neuron Synapse

Fig 2. Neurotransmitter GABA flowing between neurons. 2 natural compounds play an essential role in regulating sleep cycle: GABA and melatonin. As the day wears on absence of light and the body’s internal clock trigger the production of melatonin works with neurotransmitter GABA to help wind down mind and to prepare body for sleep. When the sleep cycle is interrupted by anxious thoughts levels of GABA and melatonin does not reach the threshold necessary to induce sleep. More concerning is how a lack of sleep affects the brain. During a healthy sleep cycle a nervous system functions like a dishwasher cleaning up the waste proteins and toxins produced by active brain cells during the day. But without enough sleep, the body does not have enough time to completely clean up the waste produced by brain. In the same way dishwasher cannot properly clean dishware if turned off in mid-cycle. If feeling groggy after a restless night it is actually experiencing effects of a toxin buildup in brain. If sleeplessness cycle continues for extended period of time, there is a longer lasting detrimental effects on the brain and overall health.
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new clinical study by the Princeton Consumer Research says break cycle without relying on harmful chemicals with addictive properties. Alleviate this problem in a simple way using natural ingredients to promote a healthy sleep. In the last 18 months, researchers in a GMP-certified facility in New York have perfected a formula containing 5 safest and most potent natural compounds for restful sleep. In addition the position of sleep affects mental health and sound sleep. So sleep experts advise people to sleep more on their sides to enable the brain to detox and drain waste products better. People’s personality often can be determined by their sleep patterns and positions leading to their performance in life. Whatever position suits each one depends of personal choice and comfort though health can affect sleep position. In some circumstances environmental noise pollution can intrude into sleep no matter preparations made. In such cases it is wise to consult sleep experts for professional cobsultation advice. 

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The univeristy also developed natural sleep nutrients to help improve sleep. It is advisable to contact a doctor before embarking on any form of natural or a medical aid to sleep. A natural RediNite combines delicate balance of Melatonin, and the L-Tryptophan, Magnolia Bark, Lemon Balm, and Passion Flower to help your mind wind down to promote healthy, sustained sleep. Each of the 5 natural ingredients in the RediNite formula has been clinically proven to boost levels of GABA and melatonin, allowing body to sleep peacefully and naturally to flush waste proteins from brain accumulated while awake. The result is falling into a deep sleep more quickly and waking up feeling refreshed, and ward off morning grogginess. Whether an early bird or a night owl, RediNite helps to establish a healthy sleep routine centered around your specific needs. When you struggle with sleeplessness, you need something to helps fall asleep fast, promotes deep, restful sleep so you wake up refreshed each morning. The Princeton Consumer Research performed a clinical trial to test RediNite’s effectiveness within 30 minutes and over the course of 30 days.

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Click here to view the complete results.

While it is not a miracle cure, clinical results are very encouraging. After one week of use, more than 3 out of 4 study participants fell asleep in 30 minutes of taking RediNite. In addition, over 95% said their sleep quality improved within 30 days. None of participants reported any negative side effects. The results were statistically significant compared with placebo. RediNite is vegan, non-GMO, and gluten-free, and is made in a GMP-certified facility in New York to ensure the highest standards of safety. The entire RediNite compound fits into one vegetable capsule with low-dosage, high-efficiency ingredients helps for the immediate relief. Taken daily, body will safely absorb the RediNite’s natural ingredients and help to achieve deep restful sleep each night. Go to sleep faster and stay asleep longer by trying RediNite tonight. This exclusive offer is not available in stores. Available online through November 4th. Click the link below to claim 30 Day Trial of RediNite.

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God is always watching over you

1. Psalm 121:2-5 My help comes from the Lord, the maker of heaven and earth. He will not let you fall. Your guardian will not fall asleep. Indeed, the Guardian of Israel never rests or sleeps. The Lord is your guardian. The Lord is the shade over your right hand.

2. Proverbs 3:24  When you lie down, you will not be afraid. When you rest, your sleep will be peaceful.

3. Psalm 4:7-8 But you have made me happier than they will ever be with all their wine and grain. When I go to bed, I sleep in peace, because, Lord, you keep me safe.

4.  Psalm 3:3-6 But you, Lord, protect me. You bring me honor; you give me hope. I will pray to the Lord, and he will answer me from his holy mountain. I can lie down to rest and know that I will wake up, because the Lord covers and protects me. So I will not be afraid of my enemies, even if thousands of them surround me.

Rest Assured

5. Proverbs 1:33 but whoever listens to me willlive in safety and be at ease, without fear of harm.

6. Psalm 16:9 Therefore my heart is glad and my tongue rejoices; my body also will rest secure.

7. Isaiah 26:3 You will keep in perfect peace those whose minds are steadfast, because they trust in you.

8. Philippians 4:7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

Don’t sleep too much

9. Proverbs 19:15 Laziness brings on deep sleep, and the shiftless go hungry.

10. Proverbs 20:13 If you love sleep, you will end in poverty. Open your eyes and work hard Keep your eye and there will be plenty to eat!

11. Proverbs 26:14-15 Like a door on its hinges, a lazy man turns back and forth on his bed. Lazy people are too lazy to lift food from their plate to their mouth.

12. Proverbs 6:9-10 How long will you lie there, you lazy person? When will you get up from sleeping? You sleep a little, take a nap, fold your hands and lie down to rest. Don’t overwork yourself either. Can’t sleep? Check out verses for sleepless nights

13. Ecclesiastes 5:12 The sleep of a laborer is sweet, whether they eat little or much, but as for the rich, their abundance permits them no sleep.

14. Psalm 127:2 It is useless to work too hard from early morning until late at night, anxiously working for food to eat for God gives rest to HIS loved ones.

15. Jeremiah 31:25-26 I will refresh the weary and satisfy the faint. At this I awoke and looked around. My sleep had been pleasant to me.

16. Matthew 9:24 He said, “Go away, for the girl is not dead but sleeping.” And they laughed at him.

17. John 11:11 After saying these things, he said to them, “Our friend Lazarus has fallen asleep but I go to awake him.”

18. 1 Kings 19:5 He lay down under the bush and fell asleep. At once an angel touched him and said, “Get up and eat.”

19. Matthew 8:24 Suddenly a furious storm came up on lake, so waves swept over the boat as Jesus was sleeping.

20. Matthew 25:5 The bridegroom was delayed they became drowsy and slept.

Sleep Sleep Sleep Sleep 

Sleep, sleep, Don’t peep, Night is coming soon; Mama tucks her sleepyheads,
Snugly in their cozy beds; Sleep, sleep,
Don’t peep, Night is coming soon Soon Good night, Sleep tight, Your dreams be sweet; Twinkling stars, their watch will keep While the angels guard your sleep, Good night, Sleep tight, Your dreams be sweet. Sweet… If there is underlying root causes for your sleepnights or health issues seek therapists or medical advice. Tossing and turning awake all night in vain does not solve problems.

Courtesy Credits:

Rebloged and Updated

Words & Music: W. Otto Miessner Adapted By: Terry Kluytmans © 2002

Trust Me I’m a Doctor – Mental Health Special on BBC2 at 21:00 GMT Wednesday 1 November.

SAD WINTER DEPRESSION

171629_20140102_170028_timeSeasonal Affective Disorder (SAD) used to affect me so badly at times I was in bed for days. Also known as the ‘winter depression’ is exacerbated by loss and grief, pain to become unfit and unwell not very actively doing any work for all such reasons or no particular reasons. I did not feel like bubbly self but wanted the curtains drawn during the daytime. I became unwell at times bed ridden for days. It happened consistently for years until my doctor told me about SAD as a condition that affects people during the cold months of transition from summer to winter. The body feels changes in the weather so responds in a different way making people feel sad, down, anxious and depressed. These changes happen so some people dread winter months of returning to work, school in September. Autumn to Winter shorter, colder days seem like a gloomy prospect. Autumn can worsen anxiety and depression as experts say, so why does it affect us and can we beat the blues. I discovered the reason was less Sunshine means less light affects brain parts that control mood swings when it is colder too. Some few people manage to escape into hot zones during winter months for a while. But few people are privileged to escape harsh cold winter. It affects people if too busy to take care of self in a healthy way. Being too busy doing too many things to manage own personal life due to the other demands on time and attention given others often seen as more urgent than own personal needs for quality time. Any yes person understands that trying to help others mostly in crises after waiting too long drains the mind and sometimes too late to seek help. During such times can feel obliged to jump in at deep end to rescue others until one has a burn out.01_Silent_signs_seasonal_depression_disorder_SAD_good_zzs_yanyong Realise doing so for years means hardly any time left to meet personal needs. Its really SAD that awoke me to change my lifestyle to be able to stay healthy to overcome SAD moments consistently. I discovered solutions that help deal with SAD by increasing light, strong light is helpful to provide similar effects of the Sunshine light. Special halogen lamp helps body to adapt to mood changes and mood swings as the light and heat combined transforms the brain. It is important to open the curtains to get Sunlight and fresh air. To wear a winter clothing suitable for the weather rather than about fashion and image. It is necessary to wear good soled shoes with foot warmer insoles to protect the feet from cold affecting brains neurons connected to the feet. A warm feet and hands, face equals good moods so cover up well in winter clothing. Although the Sun seems bright it is not really hot as in the summer months. If indoors and getting up to dress for the outdoors remember indoor room temperature is warmer so do not dress by indoor warm temperatures. Carry a spare clothings for any unpredictable changes in the weather to be safe than sorry. Be aware of the fabrics best for winter clothing and wear them earlier in Autumn than wait for coldest winter. This changed my life as body preserves summer heat throughout into winter not waiting for freezing cold months to put on warm clothes. My body and feet even sweat in winter as if still summer days. I am active in winter again eating healthier hot foods to keep my body temperature up. I ensure my sleep improves by time routine structure. My sleep pattern gets better by a set room conditions adapted to let body wind down to sleep better. insomnia2-1038x576If not mind becomes fogged by lack of sleep, red eyes, inability to focus. Extra effort is required make changes to get better results, rest, rest, rest from exhaustion, tiredness, fatigue, stress, pressure, noise pollution, fuels SAD. Distract yourself by playing crosswords, puzzles to improve brain muscles. If not on any emergency standby call of duty it is wise to switch phone off at night. Tell all people to call you only at certain times unless it is an urgent call, cut down the online time to give your brain rest. If the work entails online duties cut down on the personal browsing for “fun” as mind overworked does not get rest to replenish brain cells and the tissues vital for your well-being. Resist urge to stay sloppy, unkempt unwashed, not getting out of bed with the curtains drawn in your comfort zone. Even if cannot afford hot bath daily, top and tail and change clothes. Do not let yourself drift into an oblivion by pity party feeling sorry for yourself. Invite people over to force you to make effort to do something, ask for help, maintain your home and ask any friends to bring meals to share. Bake or buy good meals to share, charities are serving food and food banks are helping help yourself. So important not to let life overwhelm you. A good friend surprised the depressed friend with this homemade cake though not valentine day to cheer friend up. IMG_20170701_214235340

Do not be so private or proud to isolate yourself and hide because you do not feel good, it only gets worse until some cannot leave the house for years. Go out frequently and spend quality time at home to rest. Its these combinations of outdoors and indoors that helps you to get better. Volunteer, if you have no job at the moment, offer to help neighbours to run errands for them, etc and get joy of building others up its a great healer of mood swings. As you step outside self to focus on others you bring joy to them and yourself. In turn, no more isolated, so belong to a choir, music group other community support project help change moods. Take good quality vitamins to boost body’s energy level performance in winter months especially. Rest is very important to continue feeling better and emotionally stronger. Tell your friends and family about these changes asking them to help you keep up with the new plans you put in place. Exercise helps and keeping healthy friends to support you maintain changes is wonderful. You may help some improve their mood too. In extreme cases of clinically depressed people, doctors help with medication to lift the moods. So do not tough it out by yourself alone, seek help as I did years ago to share the results with you. If you have underlying deep-rooted causes of depression talking therapy or cognitive behaviour therapy required depending on issues dealt with. Remember to give place to God in Christ in life as it makes life easier to bear assured of eternal life.today-is-the-right-timeAs the weather is here to stay you must prepare to be able to function without blaming the weather. In fact changes in the weather is essential for carbon cycle regeneration so work with the weather not against it. “Every year I tell myself this is the last winter I can do in the UK,” says Cal Strode, 25, who lives in London and has seasonal affective disorder (SAD), a condition can bring on low moods and depression during autumn and winter. “It’s already starting to look darker and colder, and is when I tend to feel low and lack energy.” SAD affects about one in 15 people in UK between the months of September and April, according to the NHS. For more serious sufferers, it can prevent people from functioning normally during the autumn and winter months and is thought to be caused by lack of light, as well as other factors such as colder temperatures and the return to normal routines. Anxiety UK, a mental health charity, also says it expects to receive more calls to its helpline in September saying far fewer people contact the charity about anxiety and depression when the sun is shining.

‘My mood dropped’

Cal, who works for the Mental Health Foundation charity, was diagnosed with SAD six years ago when he was studying abroad in the US. “I was in San Diego and went home for Christmas, when suddenly my mood dropped and it felt like I had no energy to do anything,” he says. “It was supposed to be a happy time with my family and celebrations but I was staying in bed until the late afternoon.” With SAD, the lack of light is thought to affect the part of the brain that rules sleep and energy levels. As September looms, Cal plans to spend 45 minutes a day next to a light box to alleviate his symptoms, but admits finding the time can be uphill struggle. “Even on the way to work this week I thought this is such a beautiful day and my mood was so uplifted by it,” he says.A lunch on a pile of notepads, back to school

Back to school

Even for people without the disorder, September can be a difficult time as school starts and workplaces get busier. Added to this, the weather worsens, days get shorter, and it is a long wait until the next bank holiday over Christmas. “We see it every year; summer really does impact people’s moods,” says Nicky Lidbetter, chief executive of Anxiety UK. “People feel more resilient and able to cope when the sun is shining,” says Ms Lidbetter. “Summer is a time when it’s a more relaxed atmosphere in general, there is less traffic on the roads, it’s not as structured.” Autumn can leave us “pining that summer is gone”, she says, especially if any grand plans failed to materialise. “Even if we left school a long time ago, September feels like a time to be more serious and that can instil a sense of anxiety,” she says. But it is not all bad psychologists say we thrive on routine since it brings about structure and offers us a chance to be around people. “After a period of relaxation there’s the stress of a new academic year, or work getting busy, but also healthy routines and habits,” says Dr Sherylin Thompson, a counselling psychologist. “It can be worse if you’re feeling stuck in the routine, and haven’t got a choice, but it can be a chance to change things.” She suggests preparing for September by picking a new challenge or vowing not to give up on a hobby or activity you did during summer. “Keep up health habits, keep up socialising that would usually revive you in good company,” she says. Clinical psychologist Dr Camilla Rosan from Mental Health Foundation adds: “Over the summer people go on lots of holidays and they aren’t always around, now’s an opportunity to see friends.” She recommends planning days in advance, including going to the gym and seeing people. “When the days are shorter, it is important to make a clear routine about when we’re going to fit in exercise, get to the gym, see our friends,” she says. “The weather and light might be stopping us from going outdoors, but stuck at home when it’s dark and dismal into opportunity.” Cal makes an effort to eat well and avoid comfort food during the autumn and winter months. “Some days I don’t feel like I have the energy to cook, and you can crave fast foods high in fat and carbohydrates,” he says. “I’ll try to spend time over the weekends making something like a big bean stew that will last throughout week it is not sunshine but it helps.” Recognise features of this condition affects extreme behaviours or perfectionist tendencies from childhood so deal with the root causes of anxiety. Woman in a forest with autumnal treesListen to advise from the therapist to clarify thoughts in yout head. Not eating properly means losing weight which is very low for any healthy size suitable for you. Do not be angry if people say you are thin and be offended. Check if daily performances gets worse and worse and more more isolated to a point you identify not ok and not yourself anymore to completely lose yourself. Admitting issues helps to solves problems before it gets worse. Do not hide away and refuse to see anybody and stay in the bedroom thinking people are ashamed of you. Even in the depths of struggles set life goals to qualify and achieve a better you. Do not spent years trying to avoid to speaking anyone or be fluctuating in thought so not happy in yourself. Get a therapist at any point and start working through older issues that you may not realise exist affecting you. Deeper issues will be unravelled so things you never knew existed in your head to overcome anxiety depression. Clear your head and do not be forever angry and bitter, hot tempered, easily offended, narcissistic control freak, highstrung, uptight and explosive, raging inconsiderate temper tantrums, hysterical negative temperament anxiously living in fear and confused in thought. Do not be hyper alert feeling like being judged, on trial, scrutinized etc even fof helpful advise and support that enhances your welbeing. It is important not to project hurts or pain to those around because you blame all except yourself for all problems. Set long term and short life goals to achieve, be committed, disciplined, firm, filled with confidence. Understand the fickleness of human relationship require personal selfcontrol and tolerance. Search the meaning of your life to understand life on deeper level. Enjoy life, stay humble, encourage yourself in the Lord like King David did in his most formative years whether a young man or woman or adult. Remember, that the most permanent influences shaping your worldview is priceless quality time growing up in family. Do not become paranoid, shattered in the maelstrom of vengeful anger. Do not humiliate those who care or help you be strong when criticised. It is good to learn to survive on wits to develop emotional toughness not victim mentality but independence of thought. Reflect on ability to listen to other points of view without necessarily bowing to all of them. Learn to enjoy errors pointed out but not swayed too much by that. God corrects those HE LOVES so stand corrected and do not be obsessive about being always right. Just because so-and-so says something does not start weighing cost and benefit to lose appetite over it. Give in to good helpful advise to build you up. The Bible says give advise to a wise person and they thank you and become wiser. Give advise to a fool and he will hate you so choose your words carefully knowing when to apply golden rule in life at all times show kindness to even those who misunderstand your motives because you do things unto the LORD.

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