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8/9/09 1:43 A

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Bedtime routines are suggested by sleep specialists because the routine, as you get used to it, will remind your body it is time to wind down and get ready to sleep. Good work!

Sheri

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8/8/09 4:24 P

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I think that bedtime routine list is a great idea, I'm going to try that one.


My name is Shari; I have been a Sparker since July 2006, I am now in hospice care for metastatic breast cancer, but I'm not letting cancer stop me from Sparking!

Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.

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8/5/09 11:50 P

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Thank you to everybody for your encouragement and support. It is my pleasure to help in any way I can.

Sheri

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8/5/09 7:33 P

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Thank you for the helpful suggestions! We appreciate all you do.

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8/4/09 8:18 P

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Sheri, I love your advice and suggestions. Thank you so much for sharing.

“We know that in all things God works for the good of those who love him, who have been called according to his purpose.” Romans 8:28
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8/1/09 11:51 A

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my focus note today is...
(with keeping it simple in mind)

I am LEARNING to Change my LIFE style


~~BLESSings~~ this SPARKling Saturday ~~0:)


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`•.¸ (¨ `•.•´¨) ~♥~LOVE & HUGS~♥~Deby~♥~ ~~0:)
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7/31/09 12:49 A

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Karen, here's an idea I use. Write down all you WANT to do before bed and then list a maximum of 5 things. Clean your teeth, read, write in your journal WHILE listening to music etc. Then number them according to importance for you. The top 5 become your bedtime routine. Set out your clothes for the next day etc. But make your list short so you don't end up CAUSING stress instead of reducing it.

Sheri

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CHANGES4KAREN's Photo CHANGES4KAREN Posts: 493
7/30/09 9:34 P

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Sometimes, I try to cram too much stuff into my nights. I get on the computer. I want to read. I want to listen to music. I want to watch a movie. I want to have a snack because I have been up way too late. I think a routine to relax at night sounds like a good idea. I had been doing that for a while but it seemed like my wheels were just spinning...so I decided best to use the energy. Though I think I have learned lately,here and in some other groups offline, a few dozen good relaxation ideas that I could utilize. Though, they only work if I practice them! I can't expect to do something I've never done very much to work when in a pinch unless I can I have already tried them out.

~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


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7/28/09 8:44 P

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Having a bedtime routine is great. You don't have to worry about what you are going to do to get to bed because you know your routine and can do, after a while, without thinking about it.

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7/28/09 5:47 P

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I like to meditate before bedtime to relax and drink chamomile tea also.

Blessings to all....


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7/28/09 12:05 A

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Cats are very precious. I can't imagine how lonely I'd be without Sammy. He's my shadow and goes everywhere I go...yes, even to the bathroom and waits for me while I'm showering. :)

Sheri

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CHANGES4KAREN's Photo CHANGES4KAREN Posts: 493
7/27/09 11:26 P

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Paula, I like the Emerson quote. It is true isn't it? About life being a journey. When we believe it is a destination, there are all sorts of expectations. When we understand that it is a journey, it is a process and an adventure, ripe with opportunity. Most certainly entertaining the notion of what I have heard of as progress not perfection. Many thanks for the inspiration!

emoticon

~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


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7/26/09 8:53 P

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My cats are great for helping me to relax. Sometimes just sitting quietly with one of my two kitties in my lap, just listening to them purr, makes me feel calm and relaxed. And feeling that unconditional love makes me feel good too.


My name is Shari; I have been a Sparker since July 2006, I am now in hospice care for metastatic breast cancer, but I'm not letting cancer stop me from Sparking!

Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.

A. A. Milne



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7/25/09 4:22 P

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Thank you Paula. I'd read that Life is a recovery process itself with a recovery devotional Bible I have. I'd never thought of it. But we are always recovering from something: skinned knees, loss of a job, heart-breaks etc. Makes sense!

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7/23/09 4:51 P

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Hi Sheri, I so agree with you about life being a recovery process. A quote from Ralph Waldo Emerson helped me discover this, "Life is a journey, NOT a destination." The more I have thought about this, the more it has helped me cope with life and I now see life as a process that unfolds and I can give myself permission to learn from each day. I no longer feel the need to be perfect. Letting go of that thought sure brought lots of peace into my life and reduced lots of stress.

Thanks for sharing to ALL
Paula

Quit smoking 09/09/05

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7/18/09 7:07 P

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K-WREN, I'm glad you are finding things helpful. Im going to be starting another thread called WRAP. I have a friend with addiction problems and it sure helped him. I have a very bad history of abuse so recovery is an on-going thing. And one thing I believe personally is that life, itself, is a recovery process. :) Just don't give up. When the going gets tough, it's usually then that some good is going to come about!

Sheri Adams

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7/17/09 2:23 P

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today my sister Vicki and I are going to see the newest harry potter movie, she really wants to see it... should be fun.

Give More, Expect Less




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7/17/09 5:46 A

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Thanks, Sheri, you always seem to have great suggestions and insight. I will check into those topics here and on the web. And I will bring it up with my eating disorder counselor. I have a new counselor. The first one I had we went through some really tough emotional stuff. Now we are doing a maintenance thing with the new one so far but she might have some more information. I do have other addiction issues so this really isn't so far off. I am grateful for this group and groups like it that I can get other ways to cope with my problems besides the quick fixes. Obviously, I am not cured yet! Ha, ha. I suppose this is the first step in a long journey. I think that is the first step...admitting there is a problem? Then, there is doing something about it? And also learning the skills that will help? And relaxation helps anyone detoxing from any addiction or problem they have. So, back to basics and working on the primary purpose of this group while I also research the brain chemistry part of food addiction....
Thanks again and maybe before I go off eating I might try a relaxation exercise? I don't know? Maybe? Maybe scheduling relaxation into my day would be helpful...

~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


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7/17/09 5:13 A

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Food does the same thing as smoking, drinking alcohol, doing drugs etc. It gives you an immediate high. It releases endorphones in the brain which causes a state of euphoria but to a smaller degree. However, when that euphoria wares off you will find that the same problems exist that were there before. Eating, or doing any of the things mentioned above is like a bandaid. The bandaid keeps things hidden for a while, but not forgotten and when the bandaid is removed, your scar is still there. Only now, the guilt is intensified because you have given into the temptation YOU THINK will help. Search the articles on how food affects the brain here and see what you find out. Check with your doctor to make sure there is not some chemical reaction for this. Just remember an alcoholic in rehab. For a while he will feel fine. But after 2 or 3 days without any alcohol, he's going to get grumpy etc., and want his band aid because he doesn't want to face his problems. Again, search the articles on SparkPeople on the Brain and food.

Sheri Adams

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7/17/09 12:11 A

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Why is food so soothing? When I eat food I feel so comforted. I feel like nothing can bother me and I feel fine. All these coping mechanisms are awesome if I use them instead of eating compulsively or at least most of the time instead of eating compulsively. Food sometimes feels like a panacea except for the consequences: disease, weight on the muscular-skeletal system, and low-self esteem and possible social stigma. Why would I risk all these problems for the fleeting comfort of a little food? It seems more than a habit but a rut or a comfort or safety zone. Something like a cave to crawl into where there is a protection of sorts. Although the protection is an illusionary one. I wish I could grow beyond the need for that protection and want food for the nourishment it provides without using so much as a barrier to problems that I am facing so I don't feel them. There must be better ways of coping. Food is so familiar though. I will have to get better at utilizing the stress methods here and putting them into practice.

~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


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7/16/09 5:21 P

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The last piano teacher I had was PASSIONATE about Classical Music. He said if you really wanted to experience something extraordinary, put the Classical musicians on with an MP3 or something of the such, lie down on the ground with a blanket and do 2 things. Watch the clouds drift by with the music going and then do the same thing at night. He's old enough to be my father and I'm 40, and he was like a kid at Christmas. I want to try it sometime, but I'm still trying to figure out what to do with my cat Sammy, because he'd want to go out too. I'm on the 2nd floor of an apartment :) Best wishes to anybody who tries. And if you do, let me nad the rest of us know what it is like!

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7/16/09 9:03 A

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I have been feeling a lot of stress lately and I am glad I remembered to come back to this team and read.
This weekend, maybe even tonight, I am going to take a blanket out to my backyard and I am just going to lay there. I love the outdoors, but the heat has gotten to me lately and it is supposed to be cooler this weekend. I am going to take it all in.

Heather

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7/15/09 9:18 A

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When I need relaxing music, I usually go to pandora.com and listen to the spa station. It's free and has a nice selection.

Another resource I have used in the past to learn meditation with audiotapes and books by Jon Kabat Zinn. There are a few meditations (sitting, body, and yoga)

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7/15/09 5:25 A

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It used to be that I relaxed a lot more and used my coping skills for relaxation a lot. Yet this spring and early summer I find myself often stressed. I know I need to work on concentrating on mindfulness to relaxation like breathing or meditation.

I'm not sure if the stress balls will help but I like the big gushy kooshes that are in my new therapist's office. They have pointy spines that are soft all over them and the shape is kind of bulbous. You can squeeze it and the mass changes shape and you can stroke it like it had fur. I like them in therapy very much. So I can see where at home they might help me, too. If I chose to use them. I think a little one in my handbag would be really nice.

I also was thinking a separate Mp3 player just for relaxation music and sounds would be a good idea for at night in bed and for on the go. I have rock music on my other one. It is a simple one that doesn't afford many choices so if I got another simple one I could load relaxation music onto that one.

I also have started listening to meditations on You Tube lately which can be diverse and soothing.

emoticon

~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


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7/13/09 8:49 P

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I've done plenty of relaxing today. I've slept quite a bit because my body has been tired with my back issues. So, I did what I don't do very often, and slept most of the day! :)

Sheri

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7/12/09 6:29 P

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Sacred Breath (breathing in Peace and out Stress)


~~BLESSings~~ this LOVEly Sunday ~~0:)



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(¨`•.•´¨)
`•.¸ (¨ `•.•´¨) ~♥~LOVE & HUGS~♥~Deby~♥~ ~~0:)
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`•.¸.•´ ~♥~SHARING a SECRET Gift ♥ BLESSings ♥ ALLways~♥~

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7/12/09 5:30 P

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Sitting outside listening and watching the birds really makes me a peaceful and relaxed also:-) Doing anything enjoyable outside. Like gardening or going on a nice walk or hike in the woods. It's nice to just get away and connect with nature:-)Being at the ocean is another thing that really relaxes me. Hearing and seeing the waves crashing, the smell of the sea and the seagulls:-) It's all good:-)

~Melissa~

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7/12/09 9:21 A

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When I am feeling stressed (which is often these days) I sit outside alone and listen to the birds, or watch my sheep and goats or simply sit quietly, praying or waiting! If I can stay alone long enough I can usually feel some of the stress flow away. The most important component, though, is time. If I am interrupted or 'joined' by someone else, the benefit doesn't seem as great. So I have made it a point of telling my family to leave me alone for about half an hour and I should 'return' to them more human! :-)

“We know that in all things God works for the good of those who love him, who have been called according to his purpose.” Romans 8:28
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7/11/09 8:51 P

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I'm looking forward to hearing your ideas too, Sheri:-) Thank-you:-)

~Melissa~

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7/11/09 1:29 P

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looking forward to the stress ball idea.

my journey starts with one foot in front of the other. i am taking a kids mind set to my workouts,jump -roping, skip-it, kicking a ball,hula -hooping,hop-scotching.


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7/11/09 12:21 A

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Great, I'll work on some articles for stress relieving ideas over the weekend. Supposed to storm allllll day tomorrow, so I may not be online. It twill give me a chance to look through my HUNDREDS of books for ideas to share with you all. I have a few ideas lined up for me to share with you all.

Sheri Adams

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7/9/09 10:38 P

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Sounds great Sheri! Looking forward to making

some. emoticon

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7/9/09 10:26 P

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Another thing that can help the stress of the day go away is to use a Stress Ball. You can buy them, but I can teach you a way to make them really easy and it would make a few of them to have on hand wherever you are. You could put one by your chair, one in your car, one at your work station, and so on. They are easy to make and work great. I'll try and remember to post how to make them. I made 7 of them in an hour, so that should give you an idea how easy they are to make :)

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7/9/09 2:50 P

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Breathing is a great way for me as well.... focusing on the breath helps me to drift away in thought from whatever is raising my stressor thinking....


today I am using my KEEP it SIMPLE and BREATHE
mantra... this has been my focus point this week



(*~♥~*-:¦:-*~♥~*.•*-:¦:- *~♥~*-:¦:-*~♥~*.•* -:¦:-*~♥~*-:¦:-**~♥~.•*´¨ )
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`•.¸ (¨ `•.•´¨) ~♥~LOVE & HUGS~♥~Deby~♥~ ~~0:)
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`•.¸.•´ ~♥~SHARING a SECRET Gift ♥ BLESSings ♥ ALLways~♥~

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7/9/09 9:47 A

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Breathing is a great way for me to lower stress, but I have an extremely stressful job, so I have a lot of different tricks. I don't smoke, but I take a break every so often and just drink a cup of water. I have a squishy stress ball to play with, and if the office is quiet I'll tune in to an internet radio station with music I enjoy. WWOZ New Orleans is a favorite!

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7/2/09 1:59 P

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Today I am Focusing on tomorrow cause taking the grandkiddos to the zoo... so thinking of the lil animals brings a smile to my face...

so making it simple...

visualizing the darling faces of natures lil creatures.... for when I feel stressed...




(*~♥~*-:¦:-*~♥~*.•*-:¦:- *~♥~*-:¦:-*~♥~*.•* -:¦:-*~♥~*-:¦:-**~♥~.•*´¨ )
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`•.¸ (¨ `•.•´¨) ~♥~LOVE & HUGS~♥~Deby~♥~ ~~0:)
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`•.¸.•´ ~♥~SHARING a SECRET Gift ♥ BLESSings ♥ ALLways~♥~

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7/2/09 5:38 A

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One thing I do when I am stressed is Pray. It really helps me to calm down after I have had time to talk with God about my troubles.

Namaste,

***Cindi***


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7/2/09 4:29 A

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BEGOOD2ME, I understand what you mean about the Bible. When one is under pressure, even reading the Bible can be difficult. However, I learned from a pastor a few years ago a trick that I have never forgotten and never fails WHEN I use it.
Take your Bible, open it to the Psalms. Start at Psalm 1. When you read, read it out loud. In otherwords, read your Bible as if you were reading it to somebody listening. There is power in reading God's word out loud and there is comfort. Believe me I was skeptical and in the psyche ward, but I did what was suggested and it worked. While my mouth got dry from reading out loud :) I felt better. It is one thing to read it in our minds but there is power and freedom and FOCUS when we read it out loud. And the Psalms especially are comforting because King David and the other Psalm writers are going through the same emotional struggles we go through, only for a different reason. So I suggest finding the beginning of Psalms and read them out loud, as many as you want/need at the time and I can guarantee you that you will soon feel at ease. As you well know, there is peace in God and His Word, especially is speaking it aloud.

Sheri

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7/1/09 4:44 P

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I know exactly what you mean...

in the beginning when I learned this... years ago...

I would every half hour do a stress check in....
numbers... 1 - 5 - 10 to help me understand my stress level ... and I would also do breathing...

the nice thing about the diaphramatic breathing (deep breathing and focus on breath) You can do it any where.. and no one needs to know that you are doing it .... and wow it sure helps to calm you in this highly stress fast pace world we have now...



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7/1/09 4:03 P

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B.R.E.A.T.H. & R.E.L.A.X
... in Peace......... out Stress ....

I like that Mantra:-)Thanks for sharing! I do find that if I take the time to do the controlled breathing that it does really help me a lot and makes me feel much calmer. Now it's just getting into the habit of doing it regularly.

~Melissa~

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7/1/09 12:48 P

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loved all the great ideas i will incorporate them into my life. for me water works best. there is a fountain close and i just sit and watch the water spray around or close my eyes and listen to the sound of the water. calms me right down. problem is i have to come home haha emoticon

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7/1/09 12:09 P

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"Lately I just feel irritated and on edge all the time. "

BeGood2Me, I could have written this. My poor husband, I *know* I'm snapping at him a lot more than is fair - it's actually a major reason I joined this challenge.

Vision without action is a daydream; action without vision is a nightmare -- Japanese Proverb


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7/1/09 11:58 A

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Thank you, Debi! I need to remember to try this

B.R.E.A.T.H. & R.E.L.A.X
... in Peace...... out Stress ...


This morning my kids rushed into my room nagging at each other and asking me to play referee even before I had time to completely wake up...
emoticon


B.R.E.A.T.H. & R.E.L.A.X
... in Peace ...... out Stress ...

emoticon

Edited by: TRICOTINE at: 7/1/2009 (12:00)
Gam zu l'tova



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7/1/09 11:40 A

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If I can, I like to get my Bible and read some. I imagine myself sitting at the Lord's feet. The I feel at peace and He is in control.

Lately I just feel irritated and on edge all the time.

(¨`•.•´¨) God Bless!
`•.¸(¨`•.•´¨) Love &
(¨`•.•´¨)¸.•´ Hugs
`•.¸.•´ †~Michelle~†

Coincidence is a God-scheduled opportunity. Olympic gold medalist and cancer survivor Scott Hamilton

"Do not let what you cannot do interfere with what you can do." Basketball coach John Wooden

"I just wish you would try counting your blessings the way you do your carbs"



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7/1/09 11:39 A

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Breathing almost always helps me, but the problem is when I'm under a lot of stress, I forget to do it. For example, if I'm on the phone with an irate caller, it would be a good way to stay cool, but I rarely think to do it. Starting today, I'm going to exercise--just do the breathing a few times during the day, and maybe it will become habit for me.

I N P E A C E O U T S T R E S S



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7/1/09 10:01 A

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Sometimes I struggle to come up with something to say but I've learned from watching my husband that I have to do or think of something to change my state. Get the focus off of whatever is stressing me.

I have to admit, sometimes when I think about trying to do that I see the scene in War of the Worlds where the little girl is freaking out and her brother starts telling her to find her space, then tells her "this is your space. You own this." while Tom Cruise is asking them what in the world they are doing. Then I have to laugh which is a great state change!

Laura / NC

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7/1/09 9:57 A

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I sit and watch my lighthouse- they calm me down.

~~TAMMY

The only way to discover the limits of the possible is to go beyond them into the impossible.
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7/1/09 9:32 A

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I've just begun attending yoga for beginners and one of the focuses is breath awareness....Deep belly breathing and breath awareness...Exhaling tension, stress and worries....LOVE IT

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7/1/09 9:31 A

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Thanks for the tip, I also have a stress ball I squeeze.

I hope the kids learn as much from me as I do them.


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7/1/09 9:24 A

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my motto (mantra) today is...

B.R.E.A.T.H. & R.E.L.A.X
... in Peace......... out Stress ....


B.R.E.A.T.H. & R.E.L.A.X
... in Peace......... out Stress ....


B.R.E.A.T.H. & R.E.L.A.X
... in Peace......... out Stress ....


Edited by: -DEBY- at: 7/1/2009 (09:25)

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`•.¸ (¨ `•.•´¨) ~♥~LOVE & HUGS~♥~Deby~♥~ ~~0:)
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`•.¸.•´ ~♥~SHARING a SECRET Gift ♥ BLESSings ♥ ALLways~♥~

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7/1/09 9:23 A

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A mantra, a motto, a visual... a place to come to when you are feeling over stressed and anxious...

to lower your anxiety / stress

(this has helped me not only ride out my panic attacks but lower my stress to sometimes preventing them)

When You are calm... take some time to really think on a phrase that can stop your worrying thinking,
also another suggestion think of a place that brings you happy feelings... joyful feelings... and when you get over stress bring that visual up again and think about it...
also counting to 10 really does help... focusing on your breathing while counting helps even more...

Remember take as many time outs or breathers as you need... sometimes you dont have the time or place to take your time out... so this is where Breathers really help you can do that anywhere...


(*~♥~*-:¦:-*~♥~*.•*-:¦:- *~♥~*-:¦:-*~♥~*.•* -:¦:-*~♥~*-:¦:-**~♥~.•*´¨ )
(¨`•.•´¨)
`•.¸ (¨ `•.•´¨) ~♥~LOVE & HUGS~♥~Deby~♥~ ~~0:)
(¨`•.•´¨) ¸.•´
`•.¸.•´ ~♥~SHARING a SECRET Gift ♥ BLESSings ♥ ALLways~♥~

www.youtube.com/watch?v=phL0RLKL8bc

www.youtube.com/watch?v=6BkT6-CDIjw


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