Songwriters: BAREILLES, SARA / ANTONOFF, JACK
You can be amazing
You can turn a phrase into a weapon or a drug
You can be the outcast
Or be the backlash of somebody’s lack of love
Or you can start speaking up
Nothing’s gonna hurt you the way that words do
And they settle ‘neath your skin
Kept on the inside and no sunlight
Sometimes a shadow wins
But I wonder what would happen if you
Say what you wanna say
And let the words fall out
Honestly I wanna see you be brave
With what you want to say
And let the words fall out
Honestly I wanna see you be brave
I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave
I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave
Everybody’s been there, everybody’s been stared down
By the enemy
Fallen for the fear and done some disappearing
Bow down to the mighty
Don’t run, stop holding your tongue
Maybe there’s a way out of the cage where you live
Maybe one of these days you can let the light in
Show me how big your brave is
Say what you wanna say
And let the words fall out
Honestly I wanna see you be brave
With what you want to say
And let the words fall out
Honestly I wanna see you be brave
Innocence, your history of silence
Won’t do you any good
Did you think it would?
Let your words be anything but empty
Why don’t you tell them the truth?
Say what you wanna say
And let the words fall out
Honestly I wanna see you be brave
With what you want to say
And let the words fall out
Honestly I wanna see you be brave
I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave
I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave
I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave
I just wanna see you
I just wanna see you
I just wanna see you.
End of song
I just wanna see me be brave.
librarianintx
Wednesday, January 29, 2014
Friday, January 24, 2014
Google Hangout on Dealing with Anxiety
I don't know how long the video will be available, but here's the link:
http://www.youtube.com/watch?v=_mJNOZas32E
Here are some highlights:
Many of us have bodies that are hardwired for anxiety.
new term - "Meta-stressing"
vast variety of ways that anxiety can manifest itself - cognitive, physical, and nervous systems can all be affected
think about what you enjoy to quell anxiety
People have various views on medication to treat anxiety. Medication can be an important part of the process. But be wary of dependence, abuse, side effects, withdrawal, and masking of symptoms. Also try to avoid self-medicating with alcohol or other drugs like pot.
Anxiety is actually a universal emotion. We all need some anxiety in our lives to remain safe. But we don't want it to take over our lives.
Getting diagnosed can be scary. There can be a fear of being labeled. There can be shame, stigma, being known as "the anxious girl (or guy)." Telling friends and family can be difficult. There is fear that they won't understand, will ridicule you, will abandon you. There can be a stigma of vulnerability, especially with men.
Helpful techniques:
Play with something - snap a bracelet, juggle a small ball
breathing techniques
try to visualize your anxiety as something small and insignificant
CBT - cognitive behavioral therapy
meditation - mindfulness - live in the moment
get enough sleep
get enough exercise
find an outlet - something you enjoy - music, writing, exercise
You worry about the future; you feel regret about the past - mindfulness keeps you in the present
"We are gifted catastrophizers"
Imagine your worst case "what if" - would it really be that bad? Might be embarassing, but life would go on.
My thoughts:
First of all, the quote "We are gifted catastrophizers" is the quote of the day! I am such a pro at that, unfortunately. It is such a hard habit to break. But I'm working on it through mindfulness. Every time a "what if" pops into my head, I try to say to myself, "Live in the moment. Be present in the now. This is not happening, and it may never happen. Relax."
This was my first Google Hangout, and I'm glad we had a snow day so I could watch it live. I had some technical problems, but I was able to watch all of it. Sometimes I don't want to hear other people talk about their anxiety and phobias, because I don't want to find anything else to worry about. My plate is plentiful, thank you. But I'm learning that if I hear or read about the experiences of the others, I can glean helpful techniques from them without developing their fears and worries.
Two authors that have written books about their experiences with anxiety were part of the Hangout:
1) Monkey Mind: A Memoir of Anxiety by Daniel Smith
2) My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel
Finally, in the Amazon notes for one of these books, there was the question, "Does anxiety motivate us or cripple us?" For some people, anxiety can be a powerful and successful motivator. When Amber Riley won Dancing with the Stars, she said, in part, "...if something scares me, then I want to do it." I remember hearing an interview with someone else, I think it was an athlete, saying something about how much they like that feeling of anxiety. "I'm disappointed when I don't feel that way," I think I remember them saying. What I do remember about the quote is me saying to myself, "Wow, what a concept! Someone actually WANTS to feel this way?" It was shocking to me. They say the mind is a powerful, awesome force. If I could find a way to harness my anxiety and use it to propel me instead of inhibit me, what all could I accomplish in my life?
Could I do it? Could I actually learn to make anxiety my bitch?
Second quote of the day! :-)
librarianintx
http://www.youtube.com/watch?v=_mJNOZas32E
Here are some highlights:
Many of us have bodies that are hardwired for anxiety.
new term - "Meta-stressing"
vast variety of ways that anxiety can manifest itself - cognitive, physical, and nervous systems can all be affected
think about what you enjoy to quell anxiety
People have various views on medication to treat anxiety. Medication can be an important part of the process. But be wary of dependence, abuse, side effects, withdrawal, and masking of symptoms. Also try to avoid self-medicating with alcohol or other drugs like pot.
Anxiety is actually a universal emotion. We all need some anxiety in our lives to remain safe. But we don't want it to take over our lives.
Getting diagnosed can be scary. There can be a fear of being labeled. There can be shame, stigma, being known as "the anxious girl (or guy)." Telling friends and family can be difficult. There is fear that they won't understand, will ridicule you, will abandon you. There can be a stigma of vulnerability, especially with men.
Helpful techniques:
Play with something - snap a bracelet, juggle a small ball
breathing techniques
try to visualize your anxiety as something small and insignificant
CBT - cognitive behavioral therapy
meditation - mindfulness - live in the moment
get enough sleep
get enough exercise
find an outlet - something you enjoy - music, writing, exercise
You worry about the future; you feel regret about the past - mindfulness keeps you in the present
"We are gifted catastrophizers"
Imagine your worst case "what if" - would it really be that bad? Might be embarassing, but life would go on.
My thoughts:
First of all, the quote "We are gifted catastrophizers" is the quote of the day! I am such a pro at that, unfortunately. It is such a hard habit to break. But I'm working on it through mindfulness. Every time a "what if" pops into my head, I try to say to myself, "Live in the moment. Be present in the now. This is not happening, and it may never happen. Relax."
This was my first Google Hangout, and I'm glad we had a snow day so I could watch it live. I had some technical problems, but I was able to watch all of it. Sometimes I don't want to hear other people talk about their anxiety and phobias, because I don't want to find anything else to worry about. My plate is plentiful, thank you. But I'm learning that if I hear or read about the experiences of the others, I can glean helpful techniques from them without developing their fears and worries.
Two authors that have written books about their experiences with anxiety were part of the Hangout:
1) Monkey Mind: A Memoir of Anxiety by Daniel Smith
2) My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel
Finally, in the Amazon notes for one of these books, there was the question, "Does anxiety motivate us or cripple us?" For some people, anxiety can be a powerful and successful motivator. When Amber Riley won Dancing with the Stars, she said, in part, "...if something scares me, then I want to do it." I remember hearing an interview with someone else, I think it was an athlete, saying something about how much they like that feeling of anxiety. "I'm disappointed when I don't feel that way," I think I remember them saying. What I do remember about the quote is me saying to myself, "Wow, what a concept! Someone actually WANTS to feel this way?" It was shocking to me. They say the mind is a powerful, awesome force. If I could find a way to harness my anxiety and use it to propel me instead of inhibit me, what all could I accomplish in my life?
Could I do it? Could I actually learn to make anxiety my bitch?
Second quote of the day! :-)
librarianintx
10 Things the World Can Learn from People with Disabilities
http://www.huffingtonpost.com/tiffiny-carlson/lessonspeople-with-disabilities-_b_4577337.html
by Tiffiny Carlson
No matter the type of person, there are lessons to be learned from them. People with disabilities are especially influential, as our hardships in life aren't easily forgotten. We go through every day with determination and strength, which many people are bowled over by, with many secretly wondering if they could do the same thing.
People with a disabilities learn so much throughout their lives; life lessons that able-bodied people rarely get to experience.
Having a disability is definitely difficult, but it's also one of the richest classrooms a human can experience, too. While these learning experiences are more profound experienced directly, there are some special tokens of wisdom we can pass along.
1) True happiness is really possible in a "broken" body.
Most say they would rather die than live with a disability, which makes me laugh. That's because most able-bodied people can't imagine being happy if their body was ever permanently broken. But the truth is that the human brain is very adept at transitioning into someone with a disability, if you let it, that is.
I thought I would never be happy again. But a few years after becoming paralyzed, I was happy. I found happiness through simply being alive, and through family and friends. I still wish I could walk again, but true happiness resides in me.
2) Patience can get you through almost anything.
You're told as a little kid how important patience is and as an adult you come to see how true this really is. But when you have a disability, the patience required is at a whole new level. Very often we have to wait longer for all types of things and over time we become masters at honing in on it. Patience has even helped me emotionally get over my physical inabilities in certain occasions.
3) Accidents can and will happen.
When you hear about people becoming disabled through an accident, you always think it could never happen to you, and you almost look at it like a TV show or movie -- something that could never be your reality. But the cold-hard truth is that accidents that cause disabilities happen every day, and they could likely happen to you or someone you know. The realness of this possibility is tangible in all lives, but when you have a disability you're just a bit more aware of it.
4) Disability can happen to anyone.
Maybe no congenital disabilities run your family, but say your first baby had cerebral palsy. It's shocking suddenly finding yourself in the camp of either being disabled or the family member of one. The wisdom here is to never forget we are all imperfect physical beings, and to never think you're exempt. We will all die one day and we're all human.
5) Don't sweat the little things.
Since having a disability can be rather stressful -- broken wheelchairs, health insurance cuts, caregivers suddenly quitting -- we learn early on to not let our stress levels get too high. If we did, none of us would make it past 40. We are confronted with crazy things all the time, so we learn to prioritize what is really worth freaking out over. That is why so many of us seem so zen-like. The movie is sold out? The restaurant has a two-hour wait? No biggie. It could always be worse.
6) Being different is an opportunity.
Most people don't like being different or standing out. You have the outgoing Venice Beach type people of the world, but generally most people don't want to be noticed. However, it's not as bad as you'd think. In fact, when you live the life as someone who's different, you learn right away it has its cool moments. You get to meet amazing people and get in on special opportunities. When you're vanilla, no one notices.
7) Fitting in is overrated.
When you have a disability, you pretty much have a free-for-all card to be exactly who you want to be since fitting in with the "in" crowd is impossible anyways and embracing this can be one of the most freeing feelings ever. You don't need to fit in to feel good about yourself or to think you "belong." You belong to yourself, we know this. And that feeling is amazing.
8) You can't judge a person by their looks.
You hear it all the time, don't judge a book by its cover. From Stephen Hawking, a man in a wheelchair who can't speak and is one of the smartest people in the world to Francesco Clark, a quadriplegic and CEO of a huge beauty product company, don't ever think a disability is equitable to someone who is not impressive or successful. You never know what someone with a disability is capable of.
9) Life is short. Embrace everything.
Having a disability can also, unfortunately, have an impact on your lifespan. For many of us, living to 95 isn't probably going to happen, which is why most people with disabilities have figured out the secret to life -- enjoy each day as if it were our last. We all try to do this in our own way, but many of us fail. People with disabilities however, have gotten it down to an art form, from enjoying the sun rays to a warm cup of coffee, we know how hard life can be so we know how to embrace the good things when they present themselves.
10) Weakness isn't always a negative
Just like the notion "it takes a village," being weak or disabled isn't necessarily a negative thing. When living with a disability, you learn to be OK with receiving help, and over time, many of us realize that we all need help in our own way, even athletes and the President of United States. It's unavoidable and part of the human experience.
There's no getting around it, having a disability is certainly a difficult ticket in life, but the life lessons to be had without question make it a near VIP experience. And hey, the free parking is a nice perk, too.
End of article
I really like this article. I agree with every point. There isn't anything that I disagree with. Well written, and on point. Having a disability is difficult, and I'm not going to say that cliched phrase, "I'm a better person for it, and if I had the opportunity to not be disabled, I'd take it." If I had that opportunity, I think I WOULD take it, because my disability and health conditions can lead to serious complications. I know some of my acquaintances with disabilities don't like this article. I think its because the author makes living with a disability sound too easy. She sounds very mentally healthy, and great for her if she really is this "put together." I know I'm not. While cognitively I understand that all these points are true, and I'd like to be able to live my life by them, I'm just not there. I DO sweat the small stuff, unfortunately. I still want to fit in. I'm not patient, especially with myself. I'm a work in progress. As I think most of us are.
librarianintx
by Tiffiny Carlson
No matter the type of person, there are lessons to be learned from them. People with disabilities are especially influential, as our hardships in life aren't easily forgotten. We go through every day with determination and strength, which many people are bowled over by, with many secretly wondering if they could do the same thing.
People with a disabilities learn so much throughout their lives; life lessons that able-bodied people rarely get to experience.
Having a disability is definitely difficult, but it's also one of the richest classrooms a human can experience, too. While these learning experiences are more profound experienced directly, there are some special tokens of wisdom we can pass along.
1) True happiness is really possible in a "broken" body.
Most say they would rather die than live with a disability, which makes me laugh. That's because most able-bodied people can't imagine being happy if their body was ever permanently broken. But the truth is that the human brain is very adept at transitioning into someone with a disability, if you let it, that is.
I thought I would never be happy again. But a few years after becoming paralyzed, I was happy. I found happiness through simply being alive, and through family and friends. I still wish I could walk again, but true happiness resides in me.
2) Patience can get you through almost anything.
You're told as a little kid how important patience is and as an adult you come to see how true this really is. But when you have a disability, the patience required is at a whole new level. Very often we have to wait longer for all types of things and over time we become masters at honing in on it. Patience has even helped me emotionally get over my physical inabilities in certain occasions.
3) Accidents can and will happen.
When you hear about people becoming disabled through an accident, you always think it could never happen to you, and you almost look at it like a TV show or movie -- something that could never be your reality. But the cold-hard truth is that accidents that cause disabilities happen every day, and they could likely happen to you or someone you know. The realness of this possibility is tangible in all lives, but when you have a disability you're just a bit more aware of it.
4) Disability can happen to anyone.
Maybe no congenital disabilities run your family, but say your first baby had cerebral palsy. It's shocking suddenly finding yourself in the camp of either being disabled or the family member of one. The wisdom here is to never forget we are all imperfect physical beings, and to never think you're exempt. We will all die one day and we're all human.
5) Don't sweat the little things.
Since having a disability can be rather stressful -- broken wheelchairs, health insurance cuts, caregivers suddenly quitting -- we learn early on to not let our stress levels get too high. If we did, none of us would make it past 40. We are confronted with crazy things all the time, so we learn to prioritize what is really worth freaking out over. That is why so many of us seem so zen-like. The movie is sold out? The restaurant has a two-hour wait? No biggie. It could always be worse.
6) Being different is an opportunity.
Most people don't like being different or standing out. You have the outgoing Venice Beach type people of the world, but generally most people don't want to be noticed. However, it's not as bad as you'd think. In fact, when you live the life as someone who's different, you learn right away it has its cool moments. You get to meet amazing people and get in on special opportunities. When you're vanilla, no one notices.
7) Fitting in is overrated.
When you have a disability, you pretty much have a free-for-all card to be exactly who you want to be since fitting in with the "in" crowd is impossible anyways and embracing this can be one of the most freeing feelings ever. You don't need to fit in to feel good about yourself or to think you "belong." You belong to yourself, we know this. And that feeling is amazing.
8) You can't judge a person by their looks.
You hear it all the time, don't judge a book by its cover. From Stephen Hawking, a man in a wheelchair who can't speak and is one of the smartest people in the world to Francesco Clark, a quadriplegic and CEO of a huge beauty product company, don't ever think a disability is equitable to someone who is not impressive or successful. You never know what someone with a disability is capable of.
9) Life is short. Embrace everything.
Having a disability can also, unfortunately, have an impact on your lifespan. For many of us, living to 95 isn't probably going to happen, which is why most people with disabilities have figured out the secret to life -- enjoy each day as if it were our last. We all try to do this in our own way, but many of us fail. People with disabilities however, have gotten it down to an art form, from enjoying the sun rays to a warm cup of coffee, we know how hard life can be so we know how to embrace the good things when they present themselves.
10) Weakness isn't always a negative
Just like the notion "it takes a village," being weak or disabled isn't necessarily a negative thing. When living with a disability, you learn to be OK with receiving help, and over time, many of us realize that we all need help in our own way, even athletes and the President of United States. It's unavoidable and part of the human experience.
There's no getting around it, having a disability is certainly a difficult ticket in life, but the life lessons to be had without question make it a near VIP experience. And hey, the free parking is a nice perk, too.
End of article
I really like this article. I agree with every point. There isn't anything that I disagree with. Well written, and on point. Having a disability is difficult, and I'm not going to say that cliched phrase, "I'm a better person for it, and if I had the opportunity to not be disabled, I'd take it." If I had that opportunity, I think I WOULD take it, because my disability and health conditions can lead to serious complications. I know some of my acquaintances with disabilities don't like this article. I think its because the author makes living with a disability sound too easy. She sounds very mentally healthy, and great for her if she really is this "put together." I know I'm not. While cognitively I understand that all these points are true, and I'd like to be able to live my life by them, I'm just not there. I DO sweat the small stuff, unfortunately. I still want to fit in. I'm not patient, especially with myself. I'm a work in progress. As I think most of us are.
librarianintx
Friday, January 10, 2014
Finding time to exercise
Received this in an email at work:
Nine ways to exercise ... when you don't have the time:
http://www.ers.state.tx.us/News/Articles/Nine-ways-to-exercise/
Tips for fitting in fitness
•Wake up a little earlier. Start by setting your alarm clock just five minutes earlier. Do stretches and jumping jacks before getting in the shower, or follow a short exercise DVD.
•Find a workout buddy. Exercising with a friend is more fun than working out alone and a good motivator. Ask a coworker to go for a walk during lunch or see if a neighbor wants to shoot hoops.
•Change into exercise clothes before leaving work. You'll be ready for a short walk as soon as you get home.
•Schedule your fitness activities. If you put exercise on your calendar like other appointments, you're more likely to do it.
•Acknowledge your successes. Keep a log of all the times you make a healthy choice to move more, such as by taking the stairs instead of an elevator. After the first week, reward yourself with a new pair of sneakers or a cool new water bottle.
•Create a home (or desk) gym. If you have equipment always at the ready, it will be easy to steal five minutes to use it. A jump rope, a stability ball, exercise bands, and dumbbells don't cost much or take up much room.
•Move while you watch TV. Don't sit idly--or worse, snack--while watching TV. Do sit-ups or jog in place instead, even if only during commercials.
•Play games with your kids. Don't just keep an eye on your kids when they play outside--join in their fun! Play tag or Duck Duck Goose, or just toss a ball back and forth. If your kids love video games, think about swapping their current console for one that encourages movement, like Wii or Xbox One. The whole family will break a sweat using special controllers to compete at boxing, tennis, golf, and bowling.
•Exercise while you work. Raise your activity level and productivity with neck rolls or arm raises (push hands out to the side and then up toward the ceiling). Or do a few modified push-ups on the edge of your desk.
Stepping it up
After you've built short periods of activity into your day, think about times when you could lengthen each burst by a few minutes. The key is to start small and ramp up gradually.
Even if you're worn out from a busy day, try to make time for fitness. Regular exercise actually boosts your energy level. Exercise, along with restricting calories, is also important for shedding pounds and maintaining a healthy weight.
Next time you look for an excuse to skip exercise, remind yourself of the benefits. You're helping yourself feel good, look better, and live longer. Who wouldn't want that?
End of article
I actually do one of these! Not consistently of course, but I've started "working out" while watching television. Sometimes during the show, but more usually during the commercials, I'll move around, jog a little, exercise my arms. Ten minutes is my goal for now. Sometimes I do the balance exercises that I was given three or four months ago.
I've considered bringing clothes with me to work and changing at the apartment complex office so I can use their fitness equipment without walking into my apartment first, but that hasn't happened yet. Does it count that I have at least THOUGHT about doing it? :)
librarianintx
Nine ways to exercise ... when you don't have the time:
http://www.ers.state.tx.us/News/Articles/Nine-ways-to-exercise/
Tips for fitting in fitness
•Wake up a little earlier. Start by setting your alarm clock just five minutes earlier. Do stretches and jumping jacks before getting in the shower, or follow a short exercise DVD.
•Find a workout buddy. Exercising with a friend is more fun than working out alone and a good motivator. Ask a coworker to go for a walk during lunch or see if a neighbor wants to shoot hoops.
•Change into exercise clothes before leaving work. You'll be ready for a short walk as soon as you get home.
•Schedule your fitness activities. If you put exercise on your calendar like other appointments, you're more likely to do it.
•Acknowledge your successes. Keep a log of all the times you make a healthy choice to move more, such as by taking the stairs instead of an elevator. After the first week, reward yourself with a new pair of sneakers or a cool new water bottle.
•Create a home (or desk) gym. If you have equipment always at the ready, it will be easy to steal five minutes to use it. A jump rope, a stability ball, exercise bands, and dumbbells don't cost much or take up much room.
•Move while you watch TV. Don't sit idly--or worse, snack--while watching TV. Do sit-ups or jog in place instead, even if only during commercials.
•Play games with your kids. Don't just keep an eye on your kids when they play outside--join in their fun! Play tag or Duck Duck Goose, or just toss a ball back and forth. If your kids love video games, think about swapping their current console for one that encourages movement, like Wii or Xbox One. The whole family will break a sweat using special controllers to compete at boxing, tennis, golf, and bowling.
•Exercise while you work. Raise your activity level and productivity with neck rolls or arm raises (push hands out to the side and then up toward the ceiling). Or do a few modified push-ups on the edge of your desk.
Stepping it up
After you've built short periods of activity into your day, think about times when you could lengthen each burst by a few minutes. The key is to start small and ramp up gradually.
Even if you're worn out from a busy day, try to make time for fitness. Regular exercise actually boosts your energy level. Exercise, along with restricting calories, is also important for shedding pounds and maintaining a healthy weight.
Next time you look for an excuse to skip exercise, remind yourself of the benefits. You're helping yourself feel good, look better, and live longer. Who wouldn't want that?
End of article
I actually do one of these! Not consistently of course, but I've started "working out" while watching television. Sometimes during the show, but more usually during the commercials, I'll move around, jog a little, exercise my arms. Ten minutes is my goal for now. Sometimes I do the balance exercises that I was given three or four months ago.
I've considered bringing clothes with me to work and changing at the apartment complex office so I can use their fitness equipment without walking into my apartment first, but that hasn't happened yet. Does it count that I have at least THOUGHT about doing it? :)
librarianintx
Article on holistic ways to combat pain
"Holistic Ways to Fight Pain, and Win"
http://www.cnn.com/2014/01/10/health/secrets-pain-free-life/index.html?hpt=hp_bn13
by Summer Suleiman
...
"Inflammation is the root cause of many illnesses, according to Dr. Reza Ghorbani, medical director of the Advanced Pain Medicine Institute and author of "Secrets to a Pain Free Life." Cardiovascular disease, Alzheimer's, arthritis and several digestive disorders have all been linked to chronic inflammation.
Inflammation is a natural part of your immune system; it occurs when the body is fighting against harm or infection. However, chronic inflammation hurts the body instead of healing it because the immune system is essentially attacking healthy cells, according to the National Institutes of Health.
In his book, Ghorbani outlines several methods for treating inflammation.
"I've seen a trend among patients looking for alternative and natural treatment," Ghorbani says. "I think a lot of consumers, whether it's in pain treatment, the food they eat, or what they provide for their family, the trend is to look for something that is safer."
Meditation may improve heart health
Fit Nation learns to eat healthy
Sleep apps a warning sign This year, for the first time ever at the annual American Society of Regional Anesthesia and Pain (ASRA) conference, experts held a half-day session dedicated to alternative treatments for chronic pain. Physicians are slowly beginning to recognize the importance of looking at pain holistically, says Dr. Asokumar Buvanendran, a board-certified pain management specialist and professor in the Department of Anesthesiology at Rush University Medical Center.
"There are a lot of remedies that are available outside of the traditional means of treating patients," Buvanendran says.
It's not all about herbs and acupuncture. An overall healthy lifestyle, including eating healthy foods and getting the proper amount of exercise, plays a big role in managing chronic pain, experts say.
I was intrigued by the stories I found about the potential healing properties of food and the mind. Skeptical, I started integrating the things I learned into my daily life.
Nearly two years after my diagnosis, my health has been transformed. Each person's experience is different, but these holistic remedies have helped me achieve a better quality of life.
First, find the right doctor
If you are living with pain, and feel that you haven't received the proper treatment, don't give up. Ask your family, friends, and colleagues for recommendations.
"I think patients need to understand that there are alternatives to what doctors normally prescribe for pain treatment," says Ghorbani. "Don't just take the doctor's word for it -- do your homework, too."
I spent most of my life looking before I found the right doctor. Keep searching until you find a doctor you feel comfortable with -- someone who can help you get the treatment you want.
Get adequate sleep
Getting the proper amount of sleep helps the body fight inflammation, pain and disease. A 2009 study published in the medical journal Sleep found people who get less than six hours of sleep, or have disrupted sleep, have higher levels of C-reactive protein in the body, which causes inflammation.
As a journalist working rotating shifts, I was not getting proper sleep and my health suffered because of it. After I was diagnosed, I made adjustments to my lifestyle to allow for enough sleep. I feel healthier and stronger when I have slept sufficiently.
Meditate
Research has shown the many health benefits of meditation. Studies suggest meditation can reduce blood pressure, inflammation, pain response and stress hormone levels, all while increasing concentration and improving sleep. One study funded by the National Institute of Health showed mindful meditation can help with pain regulation through cognitive and emotional control.
I began meditating shortly after I was diagnosed in January 2012. It has been a significant part of my recovery and improved health. There are various websites, books, and guided meditations available online. It can be as simple as taking 10 minutes a day to sit in stillness.
Managing stress is a significant part of healthy living. When stress goes unmanaged, it causes inflammation in the body. In a study done at Ohio State University, researchers showed that people who dwelled on stressful events in their lives, had higher levels of C-reactive protein. Meditation is a helpful tool to help manage stress, and it is available to everyone.
Eat foods that feed you
What you eat has a direct impact on how you feel. According to a study published in Psychosomatic Medicine, women who eat a diet high in red and processed meats, sweets, desserts and refined grains (foods known to promote inflammation) have higher levels of C-reactive protein than those who ate a diet full of fruit, vegetables, legumes, fish, poultry and whole grains.
I've incorporated many natural anti-inflammatory foods into my diet, including ginger, turmeric and cinnamon. I eat fruits and vegetables that are powerful anti-inflammatories such as pomegranates, blueberries and blackberries.
I also do my best to eliminate foods that are inflammatory, such as sugar, one of the biggest culprits. I can feel the difference because of these changes. There is an abundant source of books available on the topic. "The Encyclopedia of Healing Foods" and "Secrets to a Pain Free Life" are a good place to start. You can take control of your pain, and your life, by eating right.
"No one should accept pain as a normal part of their life," Ghorbani says.
Don't neglect your brain
Both Buvanendran and Ghorbani believe another big part of treating chronic pain is addressing the psychological impact it has on patients.
"The physiology of pain is really connected to the emotional part of it," Ghorbani says. "It really can exaggerate when you get upset, anxious and depressed, and (in turn) increase your pain level."
Buvanendran says mental health professionals can help patients navigate the emotional terrain of managing chronic pain.
"Patients are sometimes reluctant to see a therapist, but once they see them, they find the benefits to be extraordinary."
Oftentimes loved ones may not fully comprehend the emotional toll that chronic pain can take on you. A therapist can offer the support and guidance that you may need to help you cope with chronic pain.
Your insurance company may provide coverage for a mental health specialist. Do your research and use all the resources available to you.
I found a therapist who specialized in patients with chronic illnesses. She helped me realize that I needed to accept my illness, something I hadn't been able to do, before I could really begin the healing process. I was struggling with the loss of my health, and she helped me to understand that it was OK to feel that way.
Once we were able to work through that, I was able to find gratitude in my new life, and begin to move forward."
End of article
Luckily, I don't suffer from a lot of pain. But as my osteoporosis advances, and other effects of aging take hold, I know my pain levels will increase. Osteoporosis is not due to inflammation, so maybe these ideas won't help. But I think the advice offered in this article would benefit my overall health, not just improve any pain that I have.
I am already trying to institute some of these changes. Unfortunately, I struggle a lot with motivation and keeping to a schedule. For these lifestyle changes to work, you really need to keep up with them on a daily basis. I have to find a way to increase my motivation and decrease my tendency to procrastinate.
Two of the habits outlined in this article that I've been trying to do:
1) meditate
I have a free app on my phone. I also have a book about mindfulness. The app has 10 levels on it. I am at level one, where you are supposed to meditate for 3 minutes a day. I did well with it when I was on vacation. Since I've been back to work, I haven't meditated at all. C'mon! It's only 3 minutes a day!
2) cut down on sugar
My usual daily snack is 3 - 5 cookies per day, or a cupcake or brownies. Plus I often eat a fruit bar, sometimes a granola bar, or a small piece of chocolate. That's a lot of sugar! And I eat white rice, white potatoes, I drink gatorade and apple juice, etc. Everyone tells me not to worry about it, because I'm so thin and need to gain weight. But that much sugar isn't good for anyone, thin or not thin. I'm taking baby steps in this direction, but at least I'm trying to change. Instead of the refined sugar in the cookies and brownies, etc, I'm eating chocolate cheerios for my afternoon snack. I didn't even know they existed! They have more than enough chocolate to satisfy my sweet tooth, and they are a source of whole grain. I'm keeping myself down to one glass of gatorade per day, and trying to drink water and milk the rest of the time. Unfortunately, I do not like brown rice, but I'm trying to mix white and brown when I eat rice. And on some days I'm substituting sweet potatoes for white ones. I eat wheat or rye bread, but I don't eat the better-for-you multi-grain bread.
Am I noticing a difference in how I feel? Do I have more energy and feel more healthy? Unfortunately, no. But I'm not expecting to. I have only just started making these changes. And I'm not being consistent yet. Motivation and consistency - I need both of these if I'm going to be successful in whatever I'm trying to achieve.
librarianintx
http://www.cnn.com/2014/01/10/health/secrets-pain-free-life/index.html?hpt=hp_bn13
by Summer Suleiman
...
"Inflammation is the root cause of many illnesses, according to Dr. Reza Ghorbani, medical director of the Advanced Pain Medicine Institute and author of "Secrets to a Pain Free Life." Cardiovascular disease, Alzheimer's, arthritis and several digestive disorders have all been linked to chronic inflammation.
Inflammation is a natural part of your immune system; it occurs when the body is fighting against harm or infection. However, chronic inflammation hurts the body instead of healing it because the immune system is essentially attacking healthy cells, according to the National Institutes of Health.
In his book, Ghorbani outlines several methods for treating inflammation.
"I've seen a trend among patients looking for alternative and natural treatment," Ghorbani says. "I think a lot of consumers, whether it's in pain treatment, the food they eat, or what they provide for their family, the trend is to look for something that is safer."
Meditation may improve heart health
Fit Nation learns to eat healthy
Sleep apps a warning sign This year, for the first time ever at the annual American Society of Regional Anesthesia and Pain (ASRA) conference, experts held a half-day session dedicated to alternative treatments for chronic pain. Physicians are slowly beginning to recognize the importance of looking at pain holistically, says Dr. Asokumar Buvanendran, a board-certified pain management specialist and professor in the Department of Anesthesiology at Rush University Medical Center.
"There are a lot of remedies that are available outside of the traditional means of treating patients," Buvanendran says.
It's not all about herbs and acupuncture. An overall healthy lifestyle, including eating healthy foods and getting the proper amount of exercise, plays a big role in managing chronic pain, experts say.
I was intrigued by the stories I found about the potential healing properties of food and the mind. Skeptical, I started integrating the things I learned into my daily life.
Nearly two years after my diagnosis, my health has been transformed. Each person's experience is different, but these holistic remedies have helped me achieve a better quality of life.
First, find the right doctor
If you are living with pain, and feel that you haven't received the proper treatment, don't give up. Ask your family, friends, and colleagues for recommendations.
"I think patients need to understand that there are alternatives to what doctors normally prescribe for pain treatment," says Ghorbani. "Don't just take the doctor's word for it -- do your homework, too."
I spent most of my life looking before I found the right doctor. Keep searching until you find a doctor you feel comfortable with -- someone who can help you get the treatment you want.
Get adequate sleep
Getting the proper amount of sleep helps the body fight inflammation, pain and disease. A 2009 study published in the medical journal Sleep found people who get less than six hours of sleep, or have disrupted sleep, have higher levels of C-reactive protein in the body, which causes inflammation.
As a journalist working rotating shifts, I was not getting proper sleep and my health suffered because of it. After I was diagnosed, I made adjustments to my lifestyle to allow for enough sleep. I feel healthier and stronger when I have slept sufficiently.
Meditate
Research has shown the many health benefits of meditation. Studies suggest meditation can reduce blood pressure, inflammation, pain response and stress hormone levels, all while increasing concentration and improving sleep. One study funded by the National Institute of Health showed mindful meditation can help with pain regulation through cognitive and emotional control.
I began meditating shortly after I was diagnosed in January 2012. It has been a significant part of my recovery and improved health. There are various websites, books, and guided meditations available online. It can be as simple as taking 10 minutes a day to sit in stillness.
Managing stress is a significant part of healthy living. When stress goes unmanaged, it causes inflammation in the body. In a study done at Ohio State University, researchers showed that people who dwelled on stressful events in their lives, had higher levels of C-reactive protein. Meditation is a helpful tool to help manage stress, and it is available to everyone.
Eat foods that feed you
What you eat has a direct impact on how you feel. According to a study published in Psychosomatic Medicine, women who eat a diet high in red and processed meats, sweets, desserts and refined grains (foods known to promote inflammation) have higher levels of C-reactive protein than those who ate a diet full of fruit, vegetables, legumes, fish, poultry and whole grains.
I've incorporated many natural anti-inflammatory foods into my diet, including ginger, turmeric and cinnamon. I eat fruits and vegetables that are powerful anti-inflammatories such as pomegranates, blueberries and blackberries.
I also do my best to eliminate foods that are inflammatory, such as sugar, one of the biggest culprits. I can feel the difference because of these changes. There is an abundant source of books available on the topic. "The Encyclopedia of Healing Foods" and "Secrets to a Pain Free Life" are a good place to start. You can take control of your pain, and your life, by eating right.
"No one should accept pain as a normal part of their life," Ghorbani says.
Don't neglect your brain
Both Buvanendran and Ghorbani believe another big part of treating chronic pain is addressing the psychological impact it has on patients.
"The physiology of pain is really connected to the emotional part of it," Ghorbani says. "It really can exaggerate when you get upset, anxious and depressed, and (in turn) increase your pain level."
Buvanendran says mental health professionals can help patients navigate the emotional terrain of managing chronic pain.
"Patients are sometimes reluctant to see a therapist, but once they see them, they find the benefits to be extraordinary."
Oftentimes loved ones may not fully comprehend the emotional toll that chronic pain can take on you. A therapist can offer the support and guidance that you may need to help you cope with chronic pain.
Your insurance company may provide coverage for a mental health specialist. Do your research and use all the resources available to you.
I found a therapist who specialized in patients with chronic illnesses. She helped me realize that I needed to accept my illness, something I hadn't been able to do, before I could really begin the healing process. I was struggling with the loss of my health, and she helped me to understand that it was OK to feel that way.
Once we were able to work through that, I was able to find gratitude in my new life, and begin to move forward."
End of article
Luckily, I don't suffer from a lot of pain. But as my osteoporosis advances, and other effects of aging take hold, I know my pain levels will increase. Osteoporosis is not due to inflammation, so maybe these ideas won't help. But I think the advice offered in this article would benefit my overall health, not just improve any pain that I have.
I am already trying to institute some of these changes. Unfortunately, I struggle a lot with motivation and keeping to a schedule. For these lifestyle changes to work, you really need to keep up with them on a daily basis. I have to find a way to increase my motivation and decrease my tendency to procrastinate.
Two of the habits outlined in this article that I've been trying to do:
1) meditate
I have a free app on my phone. I also have a book about mindfulness. The app has 10 levels on it. I am at level one, where you are supposed to meditate for 3 minutes a day. I did well with it when I was on vacation. Since I've been back to work, I haven't meditated at all. C'mon! It's only 3 minutes a day!
2) cut down on sugar
My usual daily snack is 3 - 5 cookies per day, or a cupcake or brownies. Plus I often eat a fruit bar, sometimes a granola bar, or a small piece of chocolate. That's a lot of sugar! And I eat white rice, white potatoes, I drink gatorade and apple juice, etc. Everyone tells me not to worry about it, because I'm so thin and need to gain weight. But that much sugar isn't good for anyone, thin or not thin. I'm taking baby steps in this direction, but at least I'm trying to change. Instead of the refined sugar in the cookies and brownies, etc, I'm eating chocolate cheerios for my afternoon snack. I didn't even know they existed! They have more than enough chocolate to satisfy my sweet tooth, and they are a source of whole grain. I'm keeping myself down to one glass of gatorade per day, and trying to drink water and milk the rest of the time. Unfortunately, I do not like brown rice, but I'm trying to mix white and brown when I eat rice. And on some days I'm substituting sweet potatoes for white ones. I eat wheat or rye bread, but I don't eat the better-for-you multi-grain bread.
Am I noticing a difference in how I feel? Do I have more energy and feel more healthy? Unfortunately, no. But I'm not expecting to. I have only just started making these changes. And I'm not being consistent yet. Motivation and consistency - I need both of these if I'm going to be successful in whatever I'm trying to achieve.
librarianintx
Thursday, January 09, 2014
Kat Kinsman article on battle with anxiety
http://www.cnn.com/2014/01/08/living/anxiety-coping/
This is a long article, and a great one, about what it feels like to battle anxiety on a daily basis. Here are the paragraphs that resonated the most with me:
""You're so useless. You let down the people you love. Everyone who's been stupid enough to love you will regret it when they realize how weak you are." It goes on and on until my body just shuts down for a couple of hours."
"Anxiety hurts. It's the precise inverse of joy and blots out pleasure at its whim, leaving a dull, faded outline of the happiness that was supposed to happen. It's also as sneaky as hell."
"What am I afraid will happen? There's no easy answer to that. Anxiety is not easily explicable or rational -- at least not to those who don't suffer from it -- and that only compounds the problem."
"But Generalized Anxiety Disorder (300.02 in the Diagnostic and Statistical Manual of Mental Disorders and the single most common mental health diagnosis) is more nebulous than that. It's free-floating fear that metastasizes until it's all-consuming and often debilitating. For me, it's physically painful, from stomach, head and muscle aches to exhaustion from chronic insomnia to raw thumb skin that I've picked at until it bled -- and kept picking some more."
"It's deeply alienating to friends who assume that I didn't come to their party, show up at their event or call to explain because I didn't care enough or didn't love them anymore. It's perhaps even more humiliating to explain that I was too terrified to leave my house and interact with people in person where they could see what a drab, value-free mess of a person I am and that they'd made a mistake for ever liking me in the first place."
"Anti-anxiety medications work beautifully for millions of people. The withdrawal from a particularly wicked one nearly ended me, and the brain zaps (those are sharp, horrifying electrical currents you can physically feel inside your head) and metabolic sluggishness increasingly outweighed any benefits while I was on it. Perhaps I will change my mind someday, but for now that's not an option."
"I'm sick to death of feeling ashamed for this illness, am just plain worn out from the physical fight and angry that I've let it thieve so much life and time with my loved ones."
So I posted a good chunk of the article. Thank you, Kat Kinsman, for posting it, and for your bravery in sharing your struggle with the world. I've shared bits and pieces of my fight on this blog. Writing about it, talking about it, is hard, because you feel embarrassed. You think everyone is in control all the time, but they're really not. You don't want to look weak, or crazy, or both. And you think if people know, they will be looking at you all the time, waiting for you to have an attack. They will either shy away from you because they are uncomfortable, or they will become overprotective. But I have come to realize two important concepts: 1) People can rarely tell when you're having an attack, even people who are emotionally close to you, and 2) People are busy with their own lives. They care about you, they worry about you, but they also have their own lives to lead. They have better things to do (usually!) than stand or sit around, waiting for you to have an attack.
And two more important concepts, even more important than the first two:
1) An attack always goes away. ALWAYS. Some are worse than others, some last longer than others, but they always come to an end. Often if I can focus on something - a book, a game, a puzzle, a television show - I don't even realize until later that the attack has come and gone. Its often very hard to tell yourself that when its happening, but I think its helpful to remind yourself of that when its not happening. Sometimes when I'm concentrating on something, I'll stop for a minute and say to myself, "Oh wow, I was having a hard time like an hour ago, and now I'm fine. Cool."
2) Try to live in the moment. This has been a revelation for me. I realized that my ruminations are worries about what COULD happen. And yes, it is within the realm of possibility that someone I love could die in a car accident, or I could accidentally burn down my apartment, or I could fall and break a hip, or any number of calamities. But they haven't happened YET. And there is a good chance they won't. At least not today. Learn to live in the moment. Right now, at this moment, everything is okay. And that is all the information I need. Worrying about what might happen is pointless. The future is out of my control, at least for stuff like that. Live in the moment, and revel in the fact that in this moment, you are okay, and life is good. Learning to live in the moment has the power to increase joy and decrease worry I think. Whenever a rumination pops into my head now, I try to say to myself, "Stay in the moment. Stop worrying about the future. This has not happened, and hopefully never will. Live for today."
More to come.
librarianintx
This is a long article, and a great one, about what it feels like to battle anxiety on a daily basis. Here are the paragraphs that resonated the most with me:
""You're so useless. You let down the people you love. Everyone who's been stupid enough to love you will regret it when they realize how weak you are." It goes on and on until my body just shuts down for a couple of hours."
"Anxiety hurts. It's the precise inverse of joy and blots out pleasure at its whim, leaving a dull, faded outline of the happiness that was supposed to happen. It's also as sneaky as hell."
"What am I afraid will happen? There's no easy answer to that. Anxiety is not easily explicable or rational -- at least not to those who don't suffer from it -- and that only compounds the problem."
"But Generalized Anxiety Disorder (300.02 in the Diagnostic and Statistical Manual of Mental Disorders and the single most common mental health diagnosis) is more nebulous than that. It's free-floating fear that metastasizes until it's all-consuming and often debilitating. For me, it's physically painful, from stomach, head and muscle aches to exhaustion from chronic insomnia to raw thumb skin that I've picked at until it bled -- and kept picking some more."
"It's deeply alienating to friends who assume that I didn't come to their party, show up at their event or call to explain because I didn't care enough or didn't love them anymore. It's perhaps even more humiliating to explain that I was too terrified to leave my house and interact with people in person where they could see what a drab, value-free mess of a person I am and that they'd made a mistake for ever liking me in the first place."
"Anti-anxiety medications work beautifully for millions of people. The withdrawal from a particularly wicked one nearly ended me, and the brain zaps (those are sharp, horrifying electrical currents you can physically feel inside your head) and metabolic sluggishness increasingly outweighed any benefits while I was on it. Perhaps I will change my mind someday, but for now that's not an option."
"I'm sick to death of feeling ashamed for this illness, am just plain worn out from the physical fight and angry that I've let it thieve so much life and time with my loved ones."
So I posted a good chunk of the article. Thank you, Kat Kinsman, for posting it, and for your bravery in sharing your struggle with the world. I've shared bits and pieces of my fight on this blog. Writing about it, talking about it, is hard, because you feel embarrassed. You think everyone is in control all the time, but they're really not. You don't want to look weak, or crazy, or both. And you think if people know, they will be looking at you all the time, waiting for you to have an attack. They will either shy away from you because they are uncomfortable, or they will become overprotective. But I have come to realize two important concepts: 1) People can rarely tell when you're having an attack, even people who are emotionally close to you, and 2) People are busy with their own lives. They care about you, they worry about you, but they also have their own lives to lead. They have better things to do (usually!) than stand or sit around, waiting for you to have an attack.
And two more important concepts, even more important than the first two:
1) An attack always goes away. ALWAYS. Some are worse than others, some last longer than others, but they always come to an end. Often if I can focus on something - a book, a game, a puzzle, a television show - I don't even realize until later that the attack has come and gone. Its often very hard to tell yourself that when its happening, but I think its helpful to remind yourself of that when its not happening. Sometimes when I'm concentrating on something, I'll stop for a minute and say to myself, "Oh wow, I was having a hard time like an hour ago, and now I'm fine. Cool."
2) Try to live in the moment. This has been a revelation for me. I realized that my ruminations are worries about what COULD happen. And yes, it is within the realm of possibility that someone I love could die in a car accident, or I could accidentally burn down my apartment, or I could fall and break a hip, or any number of calamities. But they haven't happened YET. And there is a good chance they won't. At least not today. Learn to live in the moment. Right now, at this moment, everything is okay. And that is all the information I need. Worrying about what might happen is pointless. The future is out of my control, at least for stuff like that. Live in the moment, and revel in the fact that in this moment, you are okay, and life is good. Learning to live in the moment has the power to increase joy and decrease worry I think. Whenever a rumination pops into my head now, I try to say to myself, "Stay in the moment. Stop worrying about the future. This has not happened, and hopefully never will. Live for today."
More to come.
librarianintx
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