Sleep Matters - The 1-Minute Method to Help You Fall Asleep Easily

We may understand the idea that people should get a good night's sleep academically, but for many of us that realization doesn't translate to changes in our own behavior.

Typically, we continue "muddling through", working late into the night and even on weekends. Too wound up to relax properly in the evening, we may try to medicate the day's stress by watching late-night TV, having a few drinks, or spending hours surfing Facebook to learn what our "BFF" had for dinner.

Some recent studies may help remind us that choosing to get our optimum number hours of sleep nightly can make a positive difference in our professional and personal lives.

Recent Studies:

In a recently released University of California, Berkeley study, researchers found sleep deprivation negatively affects our ability to accurately read facial expressions. This reduced ability could potentially reduce our awareness of non-verbal cues from family members suggesting they are experiencing pain, illness, or emotional upset.

Likewise, failure to perceive subtle facial clues from our boss or co-workers means we're missing important information in the workplace. Even our physical safety could be affected if we fail to notice subtle facial and physical behaviors by potential criminals as we move about in public.

In an earlier UC Berkely study, researchers found a lack of sleep can play a key role in activating regions of the brain that contribute to excessive worry. This was found to be the case in healthy adults as well as people who regularly experience anxiety.

In yet another UC Berkely study, researchers discovered that during dream phases of sleep - also known as REM or rapid eye movement periods - stress chemistry changes and the brain can process emotional memories in ways that reduce the psychological impact.

Dr. Matthew Walker, associate professor or psychology and neuroscience at UC Berkley, and the senior author of this study, commented,

"The dream stage of sleep, based on its unique neurochemical composition, provides us with a form of overnight therapy, a soothing balm that removes the sharp edge from the prior day's emotional experiences".

Poor Sleep Patterns and Our Genes:

In addition to affecting our emotional and cognitive wellbeing, research suggests poor sleep patterns can have a negative effect on gene expression. Swedish researchers at Uppsala University and the Karolinska Institute discovered that genes controlling our biological clocks in cells throughout the body may be affected with the loss of even one night of sleep.

Jonathan Cedemaes, a researcher at Uppsala University and the study's lead author, comments,

"Previous research has shown that our metabolism is negatively affected by sleep loss, and sleep loss has been linked to an increased risk of obesity and type 2 diabetes. Since ablation of clock genes in animals can cause these disease states, our current results indicate that changes of our clock genes may be linked to such negative effects caused by sleep loss."

How to Fall Asleep Easily:

So if sleep is so important, how can we get more of it?

1) Make relaxation and sleep a priority. If sleep and energetic renewal aren't important priorities, you will find excuses to stay up "just another few minutes" to watch television, surf the web, read Facebook and other social media, or otherwise give attention to activities that keep you up and awake.

2) Close down the computer at an hour before bed. Staring at a monitor and engaging in emotionally charged brain stimulating activities don't support sleep.

3) Shut off the television at least an hour before bedtime. As with computer activities, much of television content stimulates brain activity in ways that keep us wired. This is particularly true with the "if it bleeds, it leads" stories on the evening news.

4) Stop consuming stimulants such as sodas, coffee, or tea several hours before bedtime. Sensitivity to stimulants can vary. Some people may experience the effects of caffeine many hours after caffeine and other stimulants are consumed. Know your tolerance and act accordingly.

5) Use the "4-7-8" method to help you fall asleep. Follow Dr. Andew Weil in the short video as he leads us through the simple method.

Of course, if you believe there may be a medical condition affecting your ability to fall and stay asleep, consult your doctor.

Blessings

Steve Carter

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

For more information about the articles mentioned above, click the article links below.

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Sleep Loss Recent Studies:

The sleep-deprived brain can mistake friends for foes: http://tinyurl.com/p7ju3sh

Tired and edgy? Sleep deprivation boosts anticipatory anxiety: http://tinyurl.com/pploze2

One night of sleep loss can alter clock genes in your tissues: http://tinyurl.com/q6jmmbn

Dreaming takes the sting out of painful memories: study: http://medicalxpress.com/news/2011-11-painful-memories.html#nRlv

Resources & Guides:

National Sleep Foundation Guide to Sleep
http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Center for Disease Control Guidelines on Sleep
http://www.cdc.gov/sleep/about_sleep/how_much_sleep.htm

How Much Sleep Do You Need? Health? HelpGuide.org
http://www.helpguide.org/articles/sleep/how-much-sleep-do-you-need.htm

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Six Ways to Help Your Child Navigate Emotional Storms - The 'Inside Out' Story

Photo Credit: Amanda Mills

Pixar's new film, "Inside Out", is the story of an 11-year old girl named Riley who is dealing with strong emotions resulting from her family's move from Minnesota to San Francisco. Much of the "stage" for this intriguing and innovative film is Riley's mind. 

Through Riley's emotional journey, her memories and emotions are dictated by a team of characters representing joy, sadness, anger, fear, and disgust. These characters "live" inside Riley and seem at first to control how she feels about the move. As the story arc progresses, she - and we - learn how to better navigate our internal emotional stage and its cast of characters. 

The Role of Caregivers

The Pixar film focuses on the important role of emotions - even those we label as "negative" - and highlights the importance of how parents and other caregivers respond to children's emotions.

Dr. J. Zoe Klemfuss, a psychologist and researcher at Florida International University's Center for Children and Family offers some cogent guidance for parents and other caregivers to help children through challenging emotional times.

According to Dr. Klemfuss,

“Simply encouraging children to talk about their thoughts and feelings might not be helpful, especially if children are so young that they can’t effectively process or cope with those thoughts and feelings,” Klemfuss said. “What seems to be more effective is helping them understand the causes of their thoughts and feelings. This might involve simply asking them what made them feel a given way, or think a given thought and then helping them generate possibilities if they get stuck.”

Six Ways to Help a Child Navigate Emotional Storms

So how can we as caregivers help a child or adolescent navigate emotional storms? Dr. Klemfuss recommendations include:

• "Practice by talking about shared events. Your children learn from you. Show them how you remember and talk about events or feelings you both experienced. It can also be helpful to talk about how other participants in the event might have felt."

• "Avoid yes/no questions. Ask open-ended questions like what, when, who, etc., follow up on what your child says, and give feedback if it was a shared event (e.g. “Actually, daddy wasn’t in the car with us.”)"

• "Ask about emotions and their causes. “How did you feel when [event] happened?” Then ask 'Why do you think that happened or you felt that way?'"

• "Show support. Use very simple support behaviors like smiling when appropriate, using eye contact, and maintaining open body posture."

• "Minimize negative reactions. You want to encourage them to want to talk to you. A negative reaction may deter them from confiding in you again or sharing their feelings."

• "Brainstorm effective coping strategies with your children. These include figuring out how to avoid a negative situation if it starts to happen again (e.g. “If this happens again, you can tell a teacher right away.”) Don’t be afraid to directly tell them what to do when they feel a certain way."

Your Experiences and Suggestions

As a parent, caregiver, or professional helper what are your experiences with helping children or adolescents? What suggestions do you have that can help a young person navigate emotional storms in their lives? 

Please share your experiences and suggestions in the comments section below.

Blessings and light,

Steve Carter

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

Resources:

Florida Internation University News: 'Inside Out' Provides Roadmap for Navigating Emotions: https://news.fiu.edu/2015/06/inside-out-provides-roadmap-for-navigating-emotions/89747

Does Pixar's Inside Out Show How Memory Actually Works? http://medicalxpress.com/news/2015-06-pixar-memory.html#nRlv.

Engage the Mind to Speed Back Pain Relief

Too often back pain is treated as only a physical problem by doctors. The truth is pain, back and otherwise, has a psychological component that influences the perceived level of pain. Additionally, chronic emotional stress can increase the amount of time it takes to recover.

Dr. John E. Sarno, MD from NYU has been a pioneer in the treatment of back pain. His approach always includes engaging the mind to speed physical healing. His books and insights make for excellent resources for anyone dealing with chronic pain. See all his book offerings on Amazon by clicking HERE.

Another good exploration of the mind-body connection is available in the article, "New Strategies to Manage Back Pain". To read that worthy article, click HERE.

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

Gain Clarity by Climbing Your Ladder of Consciousness

As we navigate through the ups and downs of our day, far too often we find the mind churning, turning, and blurring. Clarity and insights become strangers as stress drains energy and blocks access to creativity and wisdom.

What is the antidote? What simple actions - or non-actions - will bring us greater peace of mind, insights, and clarity?

The Ladder of Consciousness:

One secret lies in choosing to become aware of our thinking. I'm not talking about the "content" of our thoughts. Rather, we are best served when our conscious awareness rises above the content of thought and the emotions they generate. 

When we watch our thoughts float by without judgment we are climbing the ladder of consciousness for a grander, more expansive view. This is the purpose of mindful meditation. 

There are many rungs on our consciousness ladder. Like it's physical counterpart, we want to ensure our consciousness ladder is well maintained, firmly set, and ready to serve us.

Climbing the Consciousness Ladder Rung by Rung:

On the ladder's first rung, we are consumed in thought. There is no space, no awareness of anything but the content of a given thought and the attendant emotions that often overwhelm us as one disempowering thought is replaced with another. We are "lost in thought" and each moment feels like a never-ending struggle.

As we step up to the second rung, we are slightly more aware that there is a "Me" separate and distinct from thought and feeling. On this rung of the ladder, we still get lost in thought, but we're able to "wake up" more frequently to the reality that - while we have thoughts and emotions - we are not our thoughts and emotions. On this rung, we have greater access to creativity and problem-solving skills because we can take a step away from a given situation and gain greater perspective.

On the ladder's third rung we begin to realize a powerful truth: It is only when the mind is quiet that new thinking and insights can emerge into conscious awareness. At this level, the quiet mind seems to occur randomly. 

We're surprised when a new, fresh creative solution to a problem we've been wrestling with emerges. We're delighted with the new insight that came when we were driving, taking a shower, or strolling leisurely enjoying a warm spring day. 

It's Only a Thought:

When stepping up to the fourth rung, we are - paradoxically - taking more control by letting go of effort and struggle. It's at this level we realize not only that we are not our thoughts, but our thoughts are - well - just thoughts. They aren't "true" in any objective sense. Thoughts flow; they emerge, they peak, and they dissolve to be replaced by other thoughts...and then more thoughts through time. One by one thoughts go marching along.

At this level, we frequently have the expanded awareness to recognize and say, "It's only a thought". 

Discovering Your Quiet Mind:

In the moments following that "It's only a thought" statement, the thought dissolves and we enter into the realm of quiet mind, that open, expansive awareness that is the superhighway to intuition and wisdom. It's when the mind is quiet that deep wisdom moves us to informed action that is "just right" for the moment and situation at hand. 

The ladder of consciousness continues upward to even higher levels, but it is on the fourth rung where clarity begins to serve us with consistency and power.

Practice That Allows You to Climb Your Consciousness Ladder:

Let me suggest a simple, powerful practice that will help you easily climb your consciousness ladder.

Sit for five minutes and simply pay attention to your thoughts and the feelings those thoughts create. Just notice. Your mind will wander, but as soon as you notice you're no longer aware of your thoughts from a place of detachment, return attention to noticing the flow of thoughts.

After five minutes or so, you'll find yourself in a relaxed state of calm awareness. Now, for the next five minutes as thoughts flow, be an observer. As you notice each thought, say, "It's only a thought". 

Observe what happens. Thoughts simply dissolve. Your mind quiets even more. You are now in a state of awareness where fresh insights, deep knowing, and wisdom live and thrive. 

As you practice this conscious-raising method for a few days, you'll find it easier to enter that observer state of mind as you go about your day. Your stress will drop, your sense of peace will grow, and your ability to spontaneously experience fresh, creative thinking leading to informed action will become a life enriching habit. Life becomes a more joyous experience in every way.

The cosmic joke is this joyful playground is always teeming with freshness, positive feelings, and wisdom. It's only when the mind chatter is quiet, that we can perceive what is always there, waiting patiently to serve.

With light, love, and blessings,

Steve

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

Let Your Inner Baby Guide You to Greater Happiness and Learning

Photo Credit: Amanda Mills

Innovative research from Johns Hopkins University finds that infants have innate knowledge about the world and that knowledge creates expectations about how objects should behave. 

One surprising finding from this research is that when babies' expectations are defied, they are far more likely to learn. Simply stated, babies learn best when their expectations are defied.

In contrast to a baby's natural response of being curious and attentive to objects and situations that defy expectations, most adults finding themselves in similar situations are triggered toward negative emotional reactions such as anger, frustration, or overwhelm. In the presence of these negative emotions and reactions, our ability to explore and learn is severely restricted or eliminated totally.

Choosing a Different Response:

I suggest we choose a different response when objects, people, or situations don't behave as we expect them to. Choose to follow the ancient wisdom of Lao Tzu when he said,

"Life is a series of natural and spontaneous changes. Don't resist them - that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like."

Rather than resisting what is, become curious. Let the spirit of lightness and wonder replace frustration. You'll experience far more happiness and learning will occur spontaneously because you are in alignment with the natural order of life.

To learn more about this innovative research that highlights the role novelty and expectation plays in a baby's learning, watch this YouTube video from John Hopkins University:

Steve

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

Resource References:

Newswire Release: http://www.newswise.com/articles/view/632060/?sc=dwhn

Abstract of article published in the journal, "Science": http://www.sciencemag.org/content/348/6230/91.abstract

Where You Walk Can Affect Your Heart and Stress

Photo Credit: Amanda Mills

Can walking near green vacant lots lower stress? According to a study from the Perelman School of Medicine at the University of Pennsylvania, the answer is "Yes".

Researchers found that study participants who walked near newly greened vacant lots experienced lower heart rates compared to walking near unkept, neglected vacant lots. Heart rates typically elevate when we are under increased stress and lower when we feel relaxed and calm.

"Our goal was to scientifically explore the connection between city environments and stress," according to the study's lead author, Eugenia C. South, MD, MHSP, a physician in the department of Emergency Medicine at the University of Pennsylvania. "We used heart rate as a physiologic marker of acute stress, and the reduction we found suggests a biological link between urban blight reduction strategies like vacant lot greening and reduction in stress."

Using heart monitors and GPS, researchers found heart rate reductions of 5 to 15 beats per minute (BPM) when people walked near greened lots compared to non-greened lots. These are significant differences according to researchers.

Lower Your Stress and Enhance Your Health:

Adding a walking regime to daily activities for most people is a health-enhancing, stress reducing action. The results of this and other studies suggest where we walk can influence our heart rates and stress levels. Choosing to walk in areas rich with green and well maintained open space may enhance health benefits above and beyond the physical activity alone. Always, of course, consult your doctor before engaging in any exercise activities.

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Please consider the environment before printing this e-mail!

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

Reference: Penn Medicine Study Finds Being Near Greened Vacant Lots Lowers Heart Rates: http://www.uphs.upenn.edu/news/News_Releases/2015/03/south/

Chronic Worry and a Quiet Mind

Chronic worry is a huge contributor to elevated stress. In the Theatre of Mind, we can become transfixed with one imaginary disaster movie after another. 

"Life isn't safe", our thinking goes. "If I worry enough about this situation and all of the terrible possibilities, then the answers for every painful iteration of possibilities will somehow appear."

In truth, however, the opposite is true. Regardless of how difficult a situation appears, worry will never solve it. We are far better able to deal with adversity with a clear, calm mind.

In correspondence with a client today about experiencing chronic worry, part of my message included the commentary,

"When we stay rooted in the 'Now' - this moment - there is little sense of time, past or future. In reality, 'Now' is all we have. Past and future are constructs of the mind. Resting in the present moment brings peace; nothing else can."

Chronic worry can't penetrate a quiet mind. When the mind is quiet, the answers emerge.

I'm reminded of Lao Tzu's guidance:

For tips on quieting the mind and opening your consciousness to the deep 
wisdom waiting within, send us an email by clicking HERE.

Blessings,

Steve

Stephen Carter CEO, Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.