Mental Health and Meditation

Do you ever have days weeks where you just feel drained? Lately, I am finding myself overwhelmed and tired. I can't seem to fight off this throat infection, which I initially thought was a cold or flu. I am hanging on with everything I have; trying not to let it get the best of me. It seems to be one thing after another. Keeping focused on the positive things is difficult but thank goodness for the holiday season to give me a boost of spirit.

Do I dare throughout the word again? The word that I have been able to overcome for a few years now. Something that had taken a toll on my overall life and I had refused to let it happen again.  That word most people push off as "all in the head" - anxiety.

Its more than most people think. You really don't know what its like until you've walked in those shoes. I was naïve about this condition (that's exactly what it is!) until I started to get symptoms in 2009. I was diagnosed with Situational Anxiety that was deemed to be work related. During my journey of tests, I also found out I have a minor heart condition (irregular heart beat) which only makes anxiety worse for me. I was never to the point of shaking, or beads of sweat but rather a more painful route.

You know the term "You're getting on my nerves" it was literally that. I was in constant pain in my arms (mostly hands) and had visited a hand specialist. I suffered from severe tension headaches which I had CT Scan done to ensure it wasn't anything more seriously. My joints ached mostly in my back and hands.

Anxiety is a mood. When it becomes a mental disorder, that is, characterized by excessive, uncontrollable and often irrational worry about everyday things that is disproportionate to the actual source of worry, it is diagnosed as generalized anxiety disorder (GAD).

I have been able to keep my anxiety at bay with some simple techniques which include writing. Releasing the thoughts onto paper is an amazing way to release a portion of anxiety. Introduce yourself to other outlets and see what works best for you. I fell in love with meditation around this time as well. I would sit for a few (3-5) minutes at first and several times a day. I gradually increased the time and lessen the frequency to twice a day at 30mins each. Meditation is a great way to calm your thoughts and focus on the good energy. Follow this with a few simple yoga poses and you are on your way to self-bliss.

I need to regain my focus.

I am continuing my writings on a daily basis - some published and some not. I have veered away aimlessly from my meditation and yoga. I am a believer in the strength meditation has on someone living with anxiety but sometimes life sidetracks you. It happens and thats alright.

I bring myself back to when I first realized my anxiety. The whys and how all went through my head - not good for someone who already has a racing mind. I use that time in my life to get me back on track and avoid episodes of heart palpitations,  racing thoughts, increase heart rate, etc.

If you or anyone you know may be suffering from anxiety, please visit your doctor and discuss your options. Its more than just talking to someone. Its more than medication. It starts from within.

Work - Life Balance

At times almost every Mommy and Daddy feel like there is not enough hours in the day to get everything done. This pressure builds up and takes a toll on the body in different forms. Some symptoms for “over load” are:

Fatigue: You feel a lag in your day even after a solid 8hrs of sleep. This is usually the first sign of overload and can only get worst! Take a multi vitamin to help keep your iron levels up, along with Vitamin B – 2 essential vitamins to help with fatigue.

Sadness or feeling “Blue”: This is a common feeling from time to time – everyone gets “down” but if these feelings last for a few weeks seek a medical professional for help. This is a clear sign of depression and can easily be overlooked when there is no Work-Life balance. No amount of exercise, vitamins or vacation can make it disappear. That’s because depression is an illness, not a weakness and should be taken seriously.

Soreness/stiffness: This can be in a specific area (hands if you do a lot of lifting or your feet if you stand for long periods). If you work at a desk, consider evaluating your work station to ensure proper ergonomics are in place. It could be as simple as a different mouse pad for wrist support! Take the necessary steps for a healthier workspace. Ensure you stretch periodically. It is recommended that a person should get up and stretch once every hour to ensure proper blood circulation. I would suggest Basic Yoga for added benefits all around.

Headaches (tension): A common headache will last a few hours, however prolonged or reoccurring headaches are a clear sign of stress. These headaches are normally around the back of the head (crown or below) area. Sometimes they occur around the eye brow area as well – more so if you wear glasses. If you have a reoccurring headache for more than a few days – consider talking to your doctor to rule out other causes.

Lack of appetite *important*: The way we eat plays a huge factor in our moods, recovering, concentration, alertness, etc. If you feed your body high fatty foods you will feel sluggish and unmotivated. However, lots of veggies and fruits with good carbs and protein will help keep your energy levels up – consider keep healthy snacks around. Lack of appetite is something that a person may not pay attention to. You can set a reminder to stop and snack or have lunch in order to keep your mood up and focus on point. This can take some planning the night before – or keep healthy snacks in your desk. I usually like Rice crackers, granola bars, Pepperoni sticks (for protein), Small packets of candy for the sweet tooth. I try not to keep fruit at my desk because it goes bad! Substitute with what you can in order to keep fueling your body. Don’t forget to drink plenty of water!

As the demands for the workplace increase, it makes work-life balance more difficult. However, there is a solution to better time management. Consider building downtime into your schedule prior to the start of the work week. A midweek dinner out is a good way to relieve stress and unwind. Rethink the activities that take a considerable toll on your time and energy. Try to schedule a good chunk of time to making errands or splitting them up twice a week (Tuesday and Saturday). The importance of exercise cannot be stressed enough! We are not talking deadlifts for 30mins at 200lbs – think small like taking a walk to the store or coffee shop every night; Or wake up 30mins early to do basic yoga. Don’t forget to relax. Just sit down and breathe for a few moments. Take a long hot shower or read a good book with a  cup of tea (or glass of wine!). Make sure to take some time for yourself that doesn’t include any effort at all. My “Me time” activity is writing – it releases the load of thoughts I carry with me every day. By putting them to paper, it allows me to think through and clear my mind.

How do you create work-life balance?

How do you use your downtime?

Share your exercise ideas. No Gym Required.

What things do you do to release tension?