Archive for the Category »Relaxation to Meditation «

18th Seminar – East Greenbush Library

I offered the 18th seminar at East Greenbush Community Library (1) on Jan 10, 2018 from 6.30 to 8.30 pm. Attended by 7 women and 4 men. A folder containing my key handouts  and testimonials was given to each participant (2), (3). 

Summary of the Feedback

I will practice this technique for my (concern) 

  • Stress and Sleeping
  • For stress reduction, Improved sleep, Improved quality of life and health
  • Stress, Falling asleep
  • Getting back to sleep
  • Sleep
  • Sleep,Tension
  • Stress, Learning to relax
  • Relaxation, Relieve stress
  • General Stress reduction

My ‘Take home’ points

  • Practice breathing
  • Learn to relax
  • Practice for six months, Breathe through nose and counting
  • Focus of breathing to relax
  • Breathing meditation based on counting, Practice when you have time anywhere
  • I want to share with my sister who has chronic back pain
  • Finger tip counting
  • Breathing 1-2-3
  • Counting breaths and the times to do the breathing

Evaluation of the seminar 

  • Very useful – 7
  • Satisfied – 3

Comments

  • Excellent presentation, Experienced presenter, Thank you for offering
  • Very good info.
  • Thank you!

I wish to 

  • Receive ‘Annual update’ on this technique – 1
  • Interested in ‘follow up classes’ on today’s techniques –
  • Interested in joining a support group for meditation –

(1) East Greenbush Community Library
(2) Documents for download – All handouts
(3) Sample testimonials – 16

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Related pages
Public Seminars

+ Counting Breaths Meditation – Annual Update 2018

I Wish You and Family A Happier New Year!

New!!!    “meetup groups for Beginners and Practitioners. See (1)

Testimonials – 2017 (2)
“Blessed to have you  in my life” (3)
*** “From a From a ‘Human Doing’ to a ‘Human Being’” (4) ***

 

Who said Meditation is difficult? (5): Counting breaths meditation is different and ideally suited for beginners who want to meditate routinely. It doesn’t demand time or posture, appeals to all and offers assured benefits. Begin humbly and step up at your own pace.

Falling asleep: ‘Count your breaths’ at bedtime to calm your mind by reducing the flow of thoughts and enjoy good quality sleep (6). You will like its doability and usefulness.

Daytime: ‘Focus on a few breaths’ when the mind wanders like when waiting at the red light, driving on a highway, standing in a line and walking. Sporadic but frequent micro meditations will lead to spontaneous meditations in a few months (7)! Enjoy multiple benefits for Mind, Body and Relationships (8).

Try ‘Lying meditation’ when not in a rush: On waking up in the bed, returning from work or weekends, for 20 – 30 minutes and more. You will be impressed with its healing impact on mind and body (9). Regular meditation prevents building up stress and also dissolves the roots of recurring stress (10).

Programs

Monthly ‘meetup’ groups for Beginners and Practitioners (1)
Six monthly seminars on at the East Greenbush Library (11)
Solo classes by appointment (12)

Select Books on ‘Relationships’

Myself and my clients have immensely benefited from the insights and practical suggestions in the books by Susan Forward, Mark Goulston, Kerry Patterson, Adele Faber and Karl Pillemer, Harriet Lerner, Gary Chapman, Harriet B. Braiker and more (13). You too may like them.

I thank you for your patient reading and welcome your comments and suggestions. Have a nice day and a happier year ahead.

(1) meetup groups for Beginners and Practitioners
(2) Testimonials 2017 – 11
(3) Blessed to have you in my life
(4) From a ‘Human Doing’ to a ‘Human Being’
(5)Who said meditation is difficult?
(6) Falling asleep ‘counting breaths’
(7) Daytime practice

(8) Helping Mind, Body and Relationships (A to Z)
Addictions,   ADHD   Anger,   Anxiety,   Fear and Panic attacks,   Attitude,   Compulsive thoughts,   Concentration and focus,   Courage to take decisions,   Dental work,   Depression,  Driving stress,   Face – grim to bright and smiling,   Fatigue,   Grief,   Hypertension,   Infertility treatments – reducing repeated failure of,   Insomnia,   Migraine,   Obesity,   Pains – Chronic,   Pains – acute   Phobias   Pregnancy and childbirth,   Relationships – difficult,   Smoking and Tobacco chewing,   Stress at home or office,   Stuttering (Stammering),   Surgery – before and after   Willpower

(9) Lying meditation
(10) All about my meditation
(11) East Greenbush Library
(12) Solo classes by appointmentat my office
(13) Select list of self help books on “Stressful Relationships”

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+ From a ‘Human Doing’ to a ‘Human Being’

This is the story of an anguished Mom whom I mentored over 4 months to help her reestablish the broken connection with her teenage daughter who was engulfed in frequent cycles of intense, and nearly debilitating emotional suffering at a very crucial time in her life (1). After aggressively trying so many other ways, which were proven ineffective in resolving her various family problems, up against a brick wall, her desperation lead her to be open to modalities of healing from any source. She trusted me enough to try out a multipronged approach of healing. Whatever I suggested and when found useful, she made it a part of her practice. She was a voracious reader and tried to evolve herself in spite of the prolonged traumatic life experiences. She was so primed and ready to leap to a higher level that with a little spark, understanding, emotional support and a few directional arrows she could come out of the mental hell she was in. On my request, she described her journey during which she used many resources. Her writing talent shows up. I am yet to see another client of her nature. I hope this description inspires others. I added the numbers in brackets and linked notes with related information.

One remarkable feature of this case is that though the daughter was supposed to be the dysfunctional one to be fixed, I never got to even see her or talk to her. I worked only with the mom and when she changed, the daughter’s behavior changed! This proves the saying “When I change the World changes.”

Here is her story.

” Before My Journey Started
My mind was constantly busy. I could not shut off my mind. I was never at peace even when I was sleeping. Waking up first thing in the morning, my mind was already at full speed, while still laying in bed. Many useless thoughts, negative thoughts, constantly analyzing the same things over and over again. At times it felt like there were loud screaming monkeys in my head. Pema Chodron uses the term “gibbering monkey” (2) . Eckhart Tolle uses the term “incessant thoughts”. Anger, despair, frustration, impatience dominated the state of my mind and emotion (3). The most frightening part was that I wasn’t fully conscious of my reactive emotions.

It all started with a typical story of a single parent trying to do the “right” thing, to launch their college bound child to the future. I thought I followed suggestions from teachers and guidance counselors. I thought I was doing the same things most other parents do. In the midst of teen dating, teen anxiety and depression, full time job, a household to run, and another younger child to take care of, things didn’t go well. Parental encouragements were perceived by my children as pressure. College application process did not progress all through Summer and Fall. Family dinner became a rare occasion, a life situation worse than marriage dissolution. I was on the verge of losing my relationship with my child. Coming home from work at times felt dreadful. If only one could go to an electronic store and purchase a remote control that could turn the mind on and off!

Then CS Came Into My Life
A friend referred me to the man who teaches people how to count breaths, CS (short for Suryanarayana Chennapragada) (4). I had nothing to lose by spending one session with him. On the other hand, what can you expect out of a guy who teaches you how to count breaths? (5). The first lesson I learned from him: “HAVE NO EXPECTATIONS”. After learning my background and evaluating my disposition, CS suspected that all of us, my kids and I, suffered from some sort of trauma. There are a few methods of therapy for trauma using talk therapy but they take too many years. Our experience of talk therapy for my children post divorce with 4 other previous therapists only took care of some of the symptoms but never got to the root cause of the problems, something I kept asking these therapists. None of them gave me clear answers. None recommended me to get help with therapy for myself. None even mentioned the word trauma at all! CS was the first person who mentioned the word trauma and strongly recommend that I build some solid emotional foundation for myself. That was a prerequisite to enable me to effectively help and support my children’s effort to become emotionally and psychologically healthy and strong.

EMDR
I took up his suggestion in pursuing EMDR therapy based on his reading and understanding of EMDR (6). I went on and sought help in this therapy about which I never heard of, administered by an EMDRIA certified therapist, as quickly as I could. Well, finding one locally in Albany who would take insurance, has availability for the proper age, pronto, was impossible. It sometimes takes a few trials and errors to find a therapist with matching chemistry, the right fit. I finally found a therapist for myself on self pay. With her exceptional and amazing psychotherapy skills, she administered the first EMDR session on me after 3 evaluation and preparatory visits. The EMDR therapy helped me jump start rewiring my brain in forming a new habit of processing life situations and regulating my emotions. It’s all scientific. It’s biology, yet it feels like a miracle. Based on my experience, I think EMDR is a catalyst. There are many schools of thoughts among certified EMDRIA therapists. With insights into this field, CS helped me evaluate and assess the quality of the therapy throughout the entire process, a very important factor in our healing efforts due to the amount of time and cost commitment.

As miraculous as it sounds, EMDR is not a silver bullet. It does help dig up and dissolve thick layers of unrealized, painful  memories lodged improperly in our brain. But life goes on filled with events, situations, moments that need to be dealt with, many can be quite unpleasant. At this point in my life, parenting is the most challenging endeavor I have to take on. I spent the majority of my life fighting for good education, good career, relationship, marriage, and child rearing to prove my self worth. Though it did bring many good fortune to our lives, it wasn’t for free. I suddenly realized the long term cost of the good fortune: lack of inner peace and serenity in everyone in my family. Since the birth of my first child, I’ve always identified myself as a Mom. Well, a roaring machine would’ve been a more accurate description of my old self.

The Beauty of ‘Meditation on Breathing’
We apply the practice of physical care to our daily lives for better mental hygiene and stronger immunity. When we are sick, we go to the doctor to get help to get better. Our mental wellness needs the same amount of care. Dalai Lama uses the term mental immunity. Daily practice is the keyword. My daily practice of breathing meditation turned out to be one way I nurture my mental hygiene. The beauty of the breathing meditation that I learned and practiced is that you don’t have to dedicate a huge block of time which is the stumbling block for most aspirants like me. There is no pressure on my schedule, and I don’t feel like I ever miss a day of meditation. I can do it throughout the day (7). Some days I can only afford 10 minutes before bedtime. I started forming a habit of snagging the few seconds or minutes of focusing on breathing while walking, while driving, warming up my lunch in the microwave, etc. CS cleared out so many misconceptions around the meditation practice that brought me back to his page “Who said Meditation is difficult? (8). To sum it up: no pretzel legs required, don’t strive for anything, drop the word “should”, no formality, all casual.

Getting It Off My Chest by Writing
James Pennebaker discovered the connection between expressive writing and wellness (9). I discovered that expressive writing, as encouraged by CS, had been a useful tool in helping me navigate through my emotion and help me gain clarity on the true reality of my experiences. Writing letters to my children to address some critical issues is a powerful and effective tool I used to connect and reach out to them at a much deeper level. Writing emails or texting with CS about updates of the healing work we did apparently was also therapeutic. It gives me a sense of cleansing work. Ideas keep pouring out as I type. Of course not everything I typed made it out of my mobile device, so for those who don’t find it easy to open up about their personal and emotional struggles to others, expressive writing is worth trying. Yes, the books recommend that you use paper and pen, but for so many reasons, those prerequisites would just give me another excuse for why I won’t feel like doing it. Improvise, make it easy. We are all busy.

Audio Books
I started reading a few self-help books a few years ago. Having a coach like CS adds another dimension and depth into my understanding and ability to apply the concepts I learn from these books. No, I do not have time to sit down and enjoy good readings. Thank goodness for modern technology and CS’s persistent encouragement, I’m hooked on audiobooks now. I look forward to driving nowadays as I use the precious time alone for listening to audiobooks and focusing on breathing. Today, I have more than 15 audio books in my library (10). It is amazing how thirsty my mind is for good life lessons on nurturing and healing our emotional pain and suffering.

Parenting Skills
For the first time in my life, I have someone teaching me parenting skills. A luxury I never thought of even wishing to have since both my parents were deceased before my first child turned three. CS stayed by my side through frequent dialog via phone calls, text, and emails, as I could not find time for counseling visits. A fundamental lesson I learned is to understand the true meaning and the misconceptions around the term unconditional love and boundaries. Applying all of these with compassion makes a difference in supporting my children’s struggles and efforts to navigate through many aspects of their life challenges. Raising successful individuals which could generate lots of stress and anxiety is no longer my goal of parenting. Helping my children with increased awareness to develop into wholesome individuals is the new goal.

Spirituality
Many of us are skeptics when it comes to the notion of spirituality. We associate it with the metaphysics world, or even religion. Those of us who were raised in Western education environments cling to the idea of scientific proof. Well, there have been an explosion of scientific research activities all over the world on the neuroscience of breathing meditation; which I could have cared less about, except that the result of my own practice proved some of the theories drawn as conclusions from this research. In the very short period of time, I have had exposures to the fields of neuropsychology, quantum physics, the science of meditation, and the anatomy of human mind and emotions. I found newer and deeper meanings in the words compassion, hope, love, and many others.

The Transformation
Fast forward 4 months. some of my friends, and  my own children noticed the change in me. Calmer, happier, more mellow, are the words I heard which were used to describe the ‘New me’. One used the word light and floating. CS described me as a ‘tigress’ on the first day he saw me. “You can’t change others, but you can change how you respond to others” was one of the first lessons I learned from him. There is a good chance that others will change in response to your changes. Sure enough my children are changing with me.

The journey has just begun. Glimpses of inner peace and serenity started appearing more and more throughout my days. The thick, heavy blanket of toxic emotion has started to lift off, little by little. “Light”, as in ‘”not heavy”, is the closest word I can think of to describe how I feel nowadays. Sure, frustration and disappointments are inevitable but I can now stop the emotional flow from turning into anger. The need to seek help from my therapist on a weekly basis starts to wind down. I am becoming more and more capable of dealing with challenges in my life with grace.

Today, my children and I are travelling together on the path of recovery to healthier relationships through collective awareness. I realize that this is a life long learning process. Having a person with such positive vibes who models compassion alongside of me makes learning so much more effective and fun!

CS may not give you the straight answers to every life problem you face. However, I receive many pointers as listed above, as well as suggestions on readings about and using essential oils. One time I unintentionally called him GPS!  He stated the teachers are literally everywhere. All around us, at any given moment, ready for us to learn our life lessons. Some attribute this quote to the Buddha: “When the student is ready, the teacher will appear”.

Are You Ready?

Mom V2.0 ”


(1) The daughter was an accomplished teenager with high achievements in academic, sports, music, and art. With more than a decade of dysfunctional family condition riddled with hostility and violence that ended up in her parents divorce, she developed into an unhappy adolescent full of anxiety, depression, and phobias. The habit of coping mechanism through emotional shutdown cause her to fail to see and appreciate acts of love and kindness. She trusted no one in her life, and animosity toward everyone in the family was very strong.
(2) Pema Chodron
(3) Eckhartt Tolle
(4) Programs
(5) Focusing on breathing
(6) EMDR
(7) Daytime practice
(8) Who said Meditation is difficult?
(9) James Pennebaker
(10) My List of Inspiring Authors and Books

Eckhart Tolle: The Power of Now
Brene Brown: Rising Strong, Daring Greatly
Pema Chodron: Making Friends with Your Mind, Coming Closer to Ourselves, The Pema Chodron Audio Collection
Marianne Williamson: A Return to Love
Don Miguel Ruiz: The Four Agreements
Douglas Carlton Abrams, Dalai Lama, Desmond Tutu: The Book of JOY
Mark Manson: The Subtle Art of Not Giving a F*ck
Kerry Paterson: Crucial Conversations
Mark Goulston: Just Listen, Talking to Crazy
Michael A. Singer: The Untethered Soul
Susan Forward: Toxic Parents
Harriet Lerner: The Dance of Anger
Francine Shapiro: Getting Past Your Past, EMDR
Wayne Dyer: The Wayne Dyer Audio Collection
Paulo Coelho: The Alchemist
Julie Lythcott-Haims: How to Raise an Adult
Cynthia Kane: How to Communicate Like a Buddhist
Adele Faber & Elaine Mazlish: How to Talk So Teens Will Listen & Listen So Teens Will Talk

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+ Blessed to have you in my life

Latha (name changed) was severely affected by insomnia. A brief background about our association: She worked with me for a few years in the company I worked for in India when she was in her twenties. She was sincere, hard working and smart. Her husband who also worked with me sought my help for her insomnia. I worked with her by email and whatsapp calls.  We managed to be in touch, in spite of the time difference between USA and India. On my request she sent this testimonial.

“Thank you so much for your time to help me with my insomnia (1). It is almost 10 months now that and I must say that being guided by you every moment with your regular follow ups has helped me get better by at least 80%.

Post counseling sessions from you, I learnt and practiced the following

1. Focused breathing: Counting mode, Segment mode, Tip mode, 911 mode (2). This practice has now become a habit, happening automatically.

2. Handling stress: Being mindful of the thoughts and penning down the same on a piece of paper for a thought free sleep! (3)

In addition to this, I am back with my Isha kriya, Yoga and Walking too (4).

I believe that any association during one’s life adds meaning and this is what our almost 2 decades of association has done. Added meaning to my life! Blessed to have you in my life. You helped us grow professionally and personally too.

I assure you that I shall continue to practice and overcome the problem completely!

With Gratitude!’

(1) Relief from sleep problems – Success stories
(2) Focusing on breathing
(3) Thoughts are like …
(4) Isha Kriya

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‘Practitioners’ Feedback 12/19/17

The first ‘Practitioners’s meetup’ was off to a good start with 3 people in attendance. A summary of the feedback is posted below.

My purpose in joining this group

– Review and reinforce focus on breathing practice and learn new ideas, also remind anything I have lost.
– Peace of mind, Better health
– To take advantage of the energy of a group – together for the same purpose.

Today’s ‘Take home’ ideas

– Positive affirmations
– Tongue tip positioning to relax the lips and jaws, Sitting on a pillow to keep the back in a healthy posture, Yoga
– Chanting “May we all be happy” on the out-breath, Sitting posture, Tongue tip positioning, Keeping the resting hand fingers in the meditation finger lock.

Overall evaluation of the session

– Very useful  2
– Useful  1

Suggestions for the future

– Explain more on improving relationships
– Dim the lights if possible? (Organizer’s response: My apology for not taking care of this aspect though it was pointed in the last meetup.  I have made a special note for the next meetup.)

I plan to attend the next meetup

– Yes  3

My sources of stress

– Work  2
– My health
– Relationships
– Home 2
– Things I can’t control
– Family member’s health

I cope with my stress by

– Exercise  2
– Meditation – 3
– Yoga 2
– Getting busy with reading
– Breathing deeply

Books on meditation taken with deposit

– ‘How to talk to kids so they listen and how to listen so they talk” by Adele Faber and Elaine Mazlish $7

Total love donations offered – $15

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‘Beginners’ Feedback 12/5/17

The first meetup was off to a good start with 4 people in attendance, two were new to ‘counting breaths meditation’ and two were already practicing it. A summary of the feedback is posted below.

My purpose in joining this group

– For relaxation
– Explore new techniques
– Progress in my process of learning
– Always trying to learn

Today’s ‘Take home’ ideas

– Counting method
– Counting breaths with fingers
– Practice more often
– Need to relax my mind more

Overall evaluation of the session

– Very useful  3
– Useful  1

Suggestions for the future

– This looks god to me, no suggestions
– Dim the lights? (Organizer’s response: Certainly this will be taken care of in the next meetup.Thank you.)

I plan to attend the next meetup

– Yes  3
– May be  1

My sources of stress

– Work  2
– Taxes
– My health
– Relationships
– Home
– Lot of school work pressure

I cope with my stress by

– Exercise – 4
– Meditation – 3
– Yoga
– Getting away

Books on meditation taken with deposit

– ‘The art of happiness” by Dalai Lama

Total love donations offered – $15

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+ Endorsements for the new meetup group

Practitioners and friends offered encouraging endorsements on facebook and in private messages for the newly created meetup group for ‘Counting Breaths Meditation’  (1).

Emily Marynczak, AAHCC and Bradley Method Certified Birth Instructor #(AAHCC is for American Association for Husband Coached Childbirth.) on facebook

“My friend Suryanarayana Chennapragada is a wise and compassionate teacher. If you’re available and interested in connecting to your breath for all the amazing benefits of mindfulness PLEASE check out this generous offering.”

“Go if you can! In these dark times learning to tune and calm yourself is more important than ever. CS is a wonderful teacher!”

Cindy Wheeler – Physical Therapist (PT) at Spotted Zebra Learning Center; Creator/Instructor at Columbia Physical Essentials on facebook

“Highly recommended local/E. Greenbush, NY area event. Breathing & meditation with “CS”. He’s a great resource & practitioner of his methods of meditation. Try to attend one of his sessions. Contact him directly as needed, or ask me.”

Anna McMahon DirectorLinton, Cambridgeshire Linton Children’s Book Festival UK, on facebook

“The simple breathing techniques helped a friend of mine through a period of depression/insomnia, and have helped me cope during difficult dentistry. Highly recommend.”

A participant of my past seminar at the East Greenbush Community Library in an email message

“I enjoyed your class at the library. You are a very good instructor. However, I don’t like to drive in the dark. Let me know if you start again in the Spring, please.”

(1) meetup group for ‘Counting Breaths Meditation’

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++NEW++ meetup group

I am happy to announce the formation of a meetup group for ‘counting breaths mediation’. It fulfills the long standing need of interested beginners and also the practitioners who wish to refresh and expand their practice. Now we have a place to set up meetings for both groups of people. If you wish to learn or practice with a group you are invited to sign up on the meetup website (1).

This meditation helps you to calm yourself anywhere,anytime, reduce stress, improve sleep and practice sustained meditation on a daily basis. It has  whole range of mind/body benefits (25). The sample testimonials show its immense potential (26).

First Tuesday of every month: Dec 5. Then on Jan 2, Feb 6, Mar 6, Apr 3, May 1

Time: 6 to 7.30 pm.

The first meetup is scheduled on Tue Dec 5 from 6 to 7.30 pm.

Where do we meet? We will meet at the office of Padma Sripada MD (Internal Medicine), my daughter (2).

Come in and enjoy the session. At the end make a love donation.

Group limited to ten.

Please reserve your space by signing up on Meetup or call # 518-956-3433 and leave a message with your name and number. I will call you back to confirm.
See (27) for the address of the location and directions.

(1) meetup group for ‘counting breaths meditation’
(2) Address and Directions to Columbia Internal Medicine, my daughter’s medical office where I work and offer classes        Google map

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+ Select list of Books on “Relationships”

I love the insights and practical suggestions in the self help books written by

Susan Forward

Mark Goulston

Kerry Patterson, Joseph Grenny, Ron McMillan, Al Switzler

Adele Faber and Elaine Mazlish

Karl Pellimer

Harriet Lerner

Gary Chapman

Harriet B. Braiker and more

Click  on (1) for the complete list.

(1) Select list of books on “Stressful relationships”

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+ What to Avoid to Improve Your Head-to-Toe Wellbeing by Travis White (8)

When it comes to overall health and wellbeing, sometimes it’s just as important to think about what harmful activities and behaviors to avoid as knowing what activities to incorporate into your daily life. Everyone knows that for head-to-toe health, one has to eat right, exercise, and practice mindfulness.

But there are also specific activities you must avoid in order to be the best you, from head to toe.

Stop your irregular sleep pattern
The devastating effects of lack of sleep are about more than just feeling tired. Sure, irregular and inadequate sleep makes your body feel tired. But there is so much more that can go wrong when you don’t sleep right (1).

Lack of sleep can seriously affect your mental health. It can lead to memory loss, cloudiness, and the inability to make decisions. It can also make you more impulsive and easier to anger. Poor sleep can compromise your immune system, harm your vision, and negatively affect your skin.

It’s important to keep to a sleep schedule – even on the weekends. Your body works better when you have a definite sleep cycle, not one that changes every day. If you have trouble sleeping, try utilizing a pre-bed relaxation routine every night.

“A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep,” says the Sleep Foundation (2).

Avoid napping during the day if you can and make sure to get some exercise. A tired body is a sleepy body and a sleepy body is a healthy one.

Stop overworking yourself
Nothing can negatively affect your whole mind and body like stress. It’s a silent killer that takes its roots in the brain and manifests all over your body. As the American Psychological Association points out, long term chronic stress can damage your body’s systems by making it constantly think it’s in “fight or flight” mode, triggering the release of hormones (3).

“These hormones cause the heart to beat faster, respiration rate to increase, blood vessels in the arms and legs to dilate, digestive process to change and glucose levels (sugar energy) in the bloodstream to increase to deal with the emergency. The SNS response is fairly sudden in order to prepare the body to respond to an emergency situation or acute stress, short term stressors. Once the crisis is over, the body usually returns to the pre-emergency, unstressed state. Chronic stress, experiencing stressors over a prolonged period of time, can result in a long-term drain on the body. As the SNS continues to trigger physical reactions, it causes a wear-and-tear on the body.”

Stress can even have a negative impact on your skin (4). By increasing production of certain hormones, it can cause higher oil production or inflammation. In turn, you might see bad flare-ups of conditions like acne and psoriasis. Stress also makes it easy to let your skin care regimen fall to the wayside, sometimes causing you to skip your daily washing or moisturizing.

To deal with chronic stress, first reduce the stressors in your life and make your home a stress-free space (5). If you can’t reduce them all (which nobody can), you have to be able to deal with them through relaxation. Meditation, focused breathing, exercise, and yoga can all help with this. Remember, it’s not only ok to take a break every now and then, it’s essential.

Stop eating all that sugar
Excess sugar consumption will not only cause you to pack on the pounds, but it will also make you more tired and has even been linked to non-obesity-related heart disease. It can even affect your skin by causing a breakdown of the natural collagen that gives it that healthy “plump” look, and producing more testosterone which can enlarge pores and increase oiliness (6).

“Over the course of the 15-year study on added sugar and heart disease, participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar,” quotes a study in the Harvard Health blog (7).

In your daily life, one big change you can make it to replace all beverages with water and unsweetened coffee and tea. It’s not easy, but it’s simple. And the changes you’ll see and feel in your body will be tremendous.

(1)  11 signs you are sleep deprived Health.com
(2) Healthy sleep tips – The Sleep Foundation
(3) Stress effects on the body – American Psychological Association
(4) Signs of stress – Healthline
(5) How to Optimize Your Home for Healthy, Stress-free Living– REDFIN.com
(6) Do You Have ‘Sugar Face’? The Cut.com
(7) Eating too much added sugar increases the risk of dying with heart disease – Harvard Health Publishing
(8) LearnFit.org

How to get a good night sleep – a step by step guide

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