just_enjoy_life

How to Manage Decision Fatigue

Fri, 29 Mar 2024 16:30:00 GMT

Another choice to make. Another decision to make. When does it end? Does it ever feel as if you have a million decisions to make in a day, only to hit repeat for the next day? Then your spouse/friend/ partner asks what you would like for dinner and the all too famous answer of “i don’t care” or “ I don’t know” comes out. If this sounds like you, you might be suffering from what’s called, decision fatigue. Yes, this is a real thing.

Don’t believe me? According to the Cleveland clinic, if you are someone who makes many decisions each day that affects multiple people, you are going through a difficult life situation, there is uncertainty surrounding your decisions, and/or you are the perfectionist type, chances are you suffer from decision fatigue.

Now, this is not a DSM diagnosis but rather a phenomenon that occurs with people who are under increased amounts of stress and have to make many important decisions on a daily basis. This is more of an acute phenomenon than a chronic disease. If this lasts longer than a few days- a week, it may be time to consider some professional help, as this may be something more than decision fatigue.

Signs and symptoms include:

Procrastination
Being impulsive
Exhaustion
Decreased memory
Short tempered
“Buyers” regret
Headaches/ GI troubles

So how do you manage this?

Some might say, “this is life” “I NEED to make these decisions or my family/work (insert here) won’t survive without me.” Well, maybe you don’t. Think about delegating some of your power to others in your family/ work/ etc… In my house, everyone has a day.

On your day, you get to make all of the decisions… what’s for dinner, who sits where, what’s for dessert. This worked out really great when my kids were toddlers and avoided many arguments. But how many decisions did they take off my plate, even at 3 years old?? Genius!! And I don’t have to make another choice for another person. Win/ Win!

Switch to AutoPilot .

Create a daily routine for mundane decisions. Have the same breakfast, drive the same route, have the same outfit in different colors, same place to order takeout from on Friday; whatever it takes to take more choices off your plate. Figure out what works for you and go with it.

Sleep on it.

Getting a good night's rest can clear the mind and make tough decisions seem so clear in the morning. Adults need at least 6-8 hours of sleep per night. When this is achieved, you are able to put your overworked brain into rest mode and it is able to restore and start fresh the next day.

Need to clear your head and stop it from spinning? Try a quick burst of exercise during the day. A quick brisk walk down the hallway, or down the block does a body good. It helps to release some of the stress and anxiety related to all of this decision making. Bathing the brain in endorphins and restoring some of the wires beginning to cross and causing you to burn out.

Don’t forget to breathe .

Breathing is so important and it sounds so silly to say but people all the time forget to breathe. And not just breathing to live and have oxygen floating around your body. I mean, really breathing. In your nose and out your mouth. Big, deep, belly breathing. Taking nice big deep breaths is not only good for your lungs but for your mental health and well being. Helps you to destress and keep things calm.

Calm down.

Ha! The two words that no one who is stressed wants to hear. But it’s true. Along with your deep breathing, you want to manage your stress levels and calm down a bit. With increased stress levels, you are too pressed to make decisions on the spot, and making one more choice will just put you over the edge.

Take care of yourself and listen to your body .

Your body is a very smart machine that works well when you feed it the right fuel. Feeding your body healthy, nutritious foods instead of processed/ quick/ sugary snacks, that you tend to stress eat, is a great way to build a good body foundation to keep your stress leveled down and keep your head clear and focused to make these executive decisions as needed. .

When to seek professional help .

You may need to seek professional help when symptoms are lasting for an extended period of time. You may be experiencing burnout or depression, and a professional evaluation is warranted. Those that suffer from more persistent mental health concerns, may need help of medication or therapy,

Caregiver Burnout

Thu, 28 Mar 2024 16:31:35 GMT

Are you in that sandwich generation where you still have young children who need your care and aging parents who also need your care?

A caregiver can be anyone who is caring for children, parents, a neighbor, a spouse or anyone with a chronic illness, incapacities, or any other broad range of needs. Whether you live with the person that you are caring for or spend time traveling to them to provide care, it can be taxing on you as a caregiver. All too often caregivers “forget” to take care of themselves or put themselves at the bottom of the priority list.

So what exactly is caregiver burnout? As per the AMA, caregiver burnout is defined as “a state of physical, emotional and/or mental exhaustion that can create negative and unconcerned caregiver attitudes. Caregiver burnout can occur when caregivers don’t get the help or support they need, and when the demands on a caregiver’s mind, body and emotions are overwhelming, leading to fatigue and sometimes hopelessness.”

Some signs and symptoms of caregiver burnout include:

Feeling overwhelmed or constantly worried
Feeling tired often
Getting too much sleep or not enough sleep
Gaining or losing weight
Becoming easily irritated or angry
Losing interest in activities you used to enjoy
Feeling sad
Having frequent headaches, bodily pain or other physical problems
Abusing alcohol or drugs, including prescription medication

Take this short quiz to see where you fall on the scale of caregiver burnout:

Microsoft Word - KS CG Burnout self exam (leadingagekansas.org)

How to help yourself?

The most basic thing that you can do is to BREATHE. Big slow deep breaths frequently throughout the day helps to keep you centered and grounded. It helps to nourish your body and brain with valuable oxygen and slow down your general stress and anxiety.

EAT GOOD FOOD.

Eat nutritious and healthy foods. Think about putting gas in your car. If you are driving a high powered sports car and it takes premium gas to run optimally, but you decide that you are going to put regular gas in because it is cheaper, how well is that fancy car going to ride? Sure it will drive but it will not function at its highest capacity. Your body is the same. Your food is your gas. If you are constantly fueling yourself with high calorie, surgery, processed\ foods, sure your body will go but definitely will not be functioning at its highest capacity.

FIND SUPPORT.

This may look very different for different people. This may be a trusted friend/ relative/ spouse that you can share your troubles with. This may be a therapist. This may be a support group for caregivers. For inexpensive or free resources check your insurance company directory, local library, place of worship, or senior center. If you are caring for someone with a chronic illness you may want to check out the national organizations for local support groups like : https://www.alz.org/ , cancercare.org .

TAKE A BREAK.

It is difficult to pour from an empty cup. It is important to take time to recharge and refill your cup. Whatever that may look like to you, it is a necessary step to take. It could be applying for respite care for an elderly parent, hiring a babysitter, reading a book while the baby naps, getting up early for a morning walk while listening to your favorite podcast. It really does not matter but learning to destress and take care of yourself is essential for being in a healthy frame of mind to be a successful caregiver. Just like they say on airplanes, place your oxygen mask on yourself first then help others. It is the same concept, take care of yourself first and then you can help others. You will be a happier, better provider for doing so.

When functioning with caregiver burnout, if left unaddressed, can have detrimental effects for both the caregiver and the person being cared for. “Almost 25 percent of caregivers providing more than 40 hours of care per week report their own health has deteriorated as a result of providing care, and more than half of surveyed caregivers report their health decline has affected their ability to provide care”, according to the AMA.

When a caregiver experiences burnout, they can become less empathetic ,increasingly impatient and even argumentative with the person they are caring for. Feelings of burnout can lead to increased levels of anxiety and depression for the caregiver—often demonstrated by an increase in alcohol or stimulant use— the caregiver could be mentally and physically impaired, causing risk to the person being cared for. In addition, symptoms of burnout such as depression, anxiety and exhaustion often result in a lowered immune system, putting the caregiver at risk for illness and adverse health outcomes.

If this sounds like something that you or a loved one may be dealing with, it is important to recognize and seek out resources.

Below are a list of professional organizations that provide resources for caregivers:

Dedicated to Finding a Cure for ALS | The ALS Association

https://www.alz.org/

cancercare.org

Caregiving - Advice & Inspiration | CaringBridge

acl.gov/programs/support-caregivers/national-family-care…

National Family Caregiver Support Program | ACL Administration for …

Caregiver Action Network

Working Daughter - A Community For Women Balancing Caregiving and Career

Home - Family Caregiver Alliance

Home - Support for Parents of Children with Disabilities (p2pusa.org)

NAMI Family Support Group | NAMI: National Alliance on Mental Illness

This is by no means a complete list of resources but it is certainly a great place to start.

Around the World in 2500 Years: The History and Origin of Acupuncture

danielle@psdigitalli.com (Danielle Speciale) — Mon, 20 Apr 2020 18:00:23 GMT

Acupuncture is a form of treatment -- and a key component of traditional Chinese medicine -- that involves inserting thin needles through the skin at particular points on the body. Research suggests that triggering these points can bring the energy flow back into proper balance, relieving pain and addressing medical conditions such as musculoskeletal issues, anxiety and depression, infertility, GI disorders, migraines, and more.

Let's take a look back at the history and origins of this practice.

China: Pre-Common Era

Acupuncture procedures have been used by the Chinese and in other East Asian cultures to restore and maintain health and well-being for roughly 2,500 years. The earliest known medical account of these traditional Chinese medicine techniques is recorded in The Yellow Emperor's Classic of Internal Medicine from the Han Dynasty (206 BCE to 220 ACE).

Documentation has been found suggesting that the use of sharpened stones and bones to puncture the skin was present in 6,000 BCE, prior to the Han Dynasty. However, while some anthropologists interpret this to be an early form of acupuncture, others propose that these were merely surgical tools for draining abscesses and drawing blood.

The Yellow Emperor's Classic of Internal Medicine is the first document that unequivocally describes an organized method of diagnosis and treatment that we recognize today as acupuncture. The text illustrates the concepts of channels in which the Qi (life force) flows, though the exact anatomical locations of these acupuncture points weren't developed until later.

China: Ming Dynasty

The practice of acupuncture was developed over the next few centuries and eventually became one of the most common traditional Chinese medicine techniques. During the Ming Dynasty (1368-1644), The Great Compendium of Acupuncture and Moxibustion was published, teaching the principles of acupuncture that inform our current methods. The text describes the 300-plus points that are considered openings to the channels in which needles are inserted to control the flow of Qi.

Europe: 17th-19th Centuries

Traditional Chinese medicine made its way West in the second half of the 17th century, at which time the surgeon-general of the Dutch East India Company met Japanese and Chinese acupuncture practitioners and published the first detailed description of the practice for a European audience, coining the term "acupuncture" in his 1683 text. France was an early adopter of acupuncture in the West as Jesuit missionaries brought the treatment to French clinics. And French doctor Louis Berlioz is credited as the first person to truly experiment with the acupuncture in Europe in 1810.

United States: 20th Century

Acupuncture reached the United States after President Nixon’s trip to China in 1972. That same year, the U.S.'s first legal acupuncture center was established, and in 1973, the IRS announced that acupuncture procedures could be deducted as a medical expense. In 1995, the U.S. Food and Drug Administration (FDA) officially classified acupuncture needles as medical instruments. Just two years later, in 1997, the National Institutes of Health (NIH) recognized acupuncture as an effective therapy for a number of health conditions.

Though acupuncture procedures originated in China, the practice is used throughout the world today. In fact, approximately 14 million Americans have reportedly used or currently use acupuncture treatments. If you want to learn more, or you're looking for acupuncture in Smithtown NY, contact Just Enjoy Life today!

Three Reasons Why People Seek Out Massage Therapy

danielle@psdigitalli.com (Danielle Speciale) — Thu, 26 Mar 2020 19:07:39 GMT

If you've never had a massage before, you're actually not alone. Though it may seem like everyone you know has had a massage before, in fact it's only become commonplace relatively recently. A July 2018 report revealed that 21% of women and 16% of men had experienced a massage in the last twelve months.

Why haven't more people tried out massage therapy treatments? Well, for one thing, massage therapy is still in many ways misunderstood, and seen as something that is purely indulgent, a splurge without deeper benefits. In fact, massage therapy has benefits that are not only mental but physical. Furthermore, the mental health benefits surrounding massage therapy should not be discounted.

Those that have benefited from massage therapy treatments realize that massages should not merely be experienced on a birthday or special occasion. Rather, they should be a regular part of an individual's health and fitness routine. Furthermore, massage therapists can offer targeted treatments that center on specific ailments. If you've yet to experience the kind of results you want through traditional medicine, or if you simply want to supplement your regular routine, massage therapy should be considered. However, you'll discover that the more you know about massage therapy before starting a treatment plan, the better your results will be.

1. Pain Reduction

The fact is that one of the most common uses of massage therapy is pain reduction and management. It's important to remember that massages ultimately work on the muscles. This means that while massage therapy can't treat an illness that takes up residence in the bones or blood, and isn't recommended as a "cure all", it can aid in the reduction and management of muscle pain. Massages relax muscles that are unnecessarily tense in a natural way. Furthermore, this can be a great alternative to more heavy duty pain medications, which in recent years have been linked to the rise in dependence on prescription drugs. Even if the pain you're experiencing is not a symptom of a more devastating illness or energy, it can lead to more serious issues down the road. Massage therapy treatments allow patients to avoid these risks. There are, of course, additional benefits as well. A trained massage therapist will have the ability to treat pain in specific areas, which is something that can't necessarily be accomplished through medications.

2. Stress Treatment

Stress and anxiety are experienced by a huge number of people across the country. Many Americans suffer from specific anxiety disorders, which can be treated through talk therapy and medications. However, for multiple reasons lots of people either don't get enough out of their medications, or would rather avoid them altogether. As previously mentioned, some people struggle with prescription medications, and would rather seek out holistic treatments and therapies. An experienced massage therapist can supply the kind of treatments for stress and anxiety disorders that can either supplement or in some cases replace the typical chemical treatments. It's important in all cases to do this in conjunction with a doctor's advice. Be open with your massage therapist about the issues that you're trying to treat, as well as your general medical history.

3. Flexibility

There's a reason why many high profile athletes work with massage therapists. Massage therapy is used to help increase flexibility, which can become increasingly limited as athletes grow older. Flexibility is important in virtually every sport, with dancers and gymnasts, in particular, needing a high degree of flexibility that is difficult to accomplish without a strict training and treatment regiment, often including massage therapy. Massage therapists are certainly the only people truly qualified to apply the kinds of intensive therapies that athletes require. Remember that it's usually not enough for athletes to simply take on massage therapy well into their careers. They should begin as young people, and progress from there.

Ultimately, it's up to you to decide whether or not massage therapy is worth the time and investment. However, people have experienced real results through massage therapy, and it's important to remember that you can treat issues your body is experiencing with more than just chemically processed medications. Alternative treatments are available!

What Is Acupuncture Treatment All About?

danielle@psdigitalli.com (Danielle Speciale) — Fri, 21 Feb 2020 20:50:22 GMT

The daily grind of life is often exhaustive and draining, especially in the current economy, where people are working more hours and careers are increasingly becoming more demanding. This is energy-intensive and wears off your body. As a result, you may experience lower back pains, stiff necks, knee pains, muscle tension, or you may have consistent headaches and migraines. Additionally, you may have high-stress levels, high blood pressure, or weaken your immune system. These are undesirable health effects that may make you uncomfortable and upset your productivity in the long run.

In this regard, you must take care of your body and general health by utilizing massage therapy and acupuncture treatment. After all, you rely on your body to work and make a living, why not take care of it by having massage therapy treatment or acupuncture treatment? Not only will you keep your general health and well-being in check but also you’ll rejuvenate your body, to go at it harder the next day and be more productive.

What is Acupuncture?

Massage therapy and acupuncture treatment have been around for several years now, and have been used to treat many health conditions, from depression and insomnia to stress and anxiety. Acupuncture originated in China. It is one of the traditional Chinese medicine techniques and has been practiced for thousands of years now. It involves sticking thin needles to the more than 100 acupuncture points on the body. These acupuncture points are believed to control the flow of life energy in the body and acupuncture treatment leads to relaxation and healing by rejuvenating the body’s energy.

Acupuncture treatment is largely effective in treating more complex health conditions such as peptic ulcers, rheumatoid arthritis, dysentery, and Sinus congestion. These are some of the over 200 symptoms and diseases that acupuncture can treat and manage, according to a report by the World Health Organization. With all the perks that you stand to gain from acupuncture procedures, you are most likely asking, “Where do I find acupuncture near me ?” There are thousands of acupuncturists practicing in North America, but it is best first to consult your doctor so that he/she can recommend whether you need acupuncture treatment, massage therapy, or a standard medical checkup.

What Other Benefits Will I Get from Acupuncture near Me?

1. Acupuncture Can Be Used to Replace Pain Medications

Some patients after undergoing surgical operations such as knee arthroscopy, find themselves in deep pain. Sometimes, their bodies may develop immunity to the pain medications, leaving them in total anguish. Acupuncture treatment may be used to manage the pain effectively. This is because acupuncture triggers the release of endorphins, which are the natural pain-relieving chemicals found in the body. In other cases, patients under heavy pain medications become addicted to pain medicine even after healing. To avoid this, acupuncture treatment may be used to manage pain resulting from a surgical procedure.

2. Acupuncture Can Be Utilized to Treat Smoking Addiction

Auricular acupuncture, also referred to as ear acupuncture, is often used to treat tobacco addictions and in some cases, alcohol addiction. This type of acupuncture is also used to treat anxiety and also helps in weight loss. Further, you can utilize acupuncture even when under other forms of treatment. Acupuncture is safe when practiced correctly. Therefore you should make sure that your acupuncturist is qualified and experienced.

What Other Techniques May an Acupuncturist Near Me Utilize?

Your acupuncturist may employ additional ways of treatment. These include electro-acupuncture, laser acupuncture, utilizing traditional Chinese herbs, cupping, and moxibustion.

Will It Hurt My My Body?

As the acupuncture needles are inserted in your body, it is normal to feel a slight tingle. Additionally, some acupuncturists choose to rotate the needle or move it up and down while it is in the body. This causes additional stinging that acupuncturists consider being therapeutic and signs that the acupuncture procedure is bearing fruits.

In a nutshell, acupuncture will help you manage pain, in case you have not had success with the other methods of pain treatment. However, make sure you choose a well trained and experienced acupuncturist as a poorly done acupuncture may have adverse effects on your body.

Health Benefits of Acupuncture and Massage

danielle@psdigitalli.com (Danielle Speciale) — Wed, 29 Jan 2020 16:54:52 GMT

In the United States, 14 million people have sought treatment through acupuncture; and 16% of men and 21% of women surveyed stated that they had had a massage between July 2017 and July 2018. Clearly, acupuncture and massage therapy are popular alternatives to Western medical treatments. Still, you may be wondering how acupuncture and massage can affect your health. The following is a discussion of the health benefits of each method.

Health Benefits of Acupuncture

Many Americans think that acupuncture is simply the practice of placing tiny needles at certain places in the body to relieve pain. It does relieve pain, but it also offers other benefits. Acupuncture is one of many traditional Chinese medicine techniques and dates back 2,500 years. It is a thorough plan that focuses on balancing physical energy, and has been used by Chinese practitioners to prevent, identify, and treat illness, and to promote overall well-being.

Acupuncture treats dental pain and chronic pain in the lower back, as well as pain from injuries, fibromyalgia, chronic degenerative diseases like rheumatoid arthritis, and migraines. In addition, acupuncture is used to combat psychological conditions such as depression and anxiety, and gastrointestinal conditions such as irritable bowel syndrome. Acupuncture reduces the nausea and vomiting that typically accompany chemotherapy treatment. It helps with neurological illnesses like Parkinson's disease, respiratory illnesses like asthma and sinusitis, and gynecologic problems. When used with in-vitro fertilization techniques, it helps previously infertile patients to get pregnant. Acupuncture is also used to help treat addictions, increase energy, and enhance general wellness.

Health Benefits of Massage Therapy

Massages are very effective in helping patients to relax, thereby helping to reduce their stress. Research indicates that massage therapy offers many additional health benefits, including the reduction of anxiety, depression, and pain in people suffering from a wide variety of health issues. A 2016 research review reported that massage helps to treat depression during pregnancy, the health of premature babies, skin problems such as scars and ulcers, the pain of conditions such as fibromyalgia and arthritis, asthma, multiple sclerosis, Parkinson's disease, dementia, and even HIV and breast cancer.

The 2016 review further indicated that massage treatment may promote pregnancy if used in conjunction with in-vitro fertilization, and suggested that massage may combat high blood pressure more effectively than medication. Other studies from the National Center for Complementary and Integrative Health (NCCIH), part of the National Institutes of Health, demonstrated that massage can treat chronic neck and lower-back pain. Additional studies indicated that massage therapy can reduce pain in those suffering from osteoarthritis of the knee, and may increase weight gain in premature infants.

Current research is investigating the effectiveness of massage therapy for autism spectrum disorders, immune problems in breast cancer patients, control of glucose levels in diabetics, lung problems in children who have asthma or anxiety, and pain after cardiac surgery.

Many patients who have not found relief through Western medical treatments are turning to alternative methods such as acupuncture and massage therapy. In particular, some people who do not feel comfortable using prescription pain relievers or anti-anxiety medications, or have found these drugs to be ineffective, are attracted to alternative therapies that do not involve drugs. Acupuncture and massage can be used together to provide maximum benefits, since they help with many of the same health problems. To learn more about acupuncture and massage therapy, contact our team today.

The Benefits of Acupuncture and Massage Therapy

danielle@psdigitalli.com (Danielle Speciale) — Thu, 16 Jan 2020 17:59:40 GMT

Acupuncture is enormously popular -- and with good reason. In the U.S. alone, 14 million people have been treated with acupuncture. Experts support the widespread use of this treatment, as acupuncture has been recommended for more than 200 health conditions and symptoms by the World Health Organization.

Massage therapy is also hugely popular in the United States. Approximately 47 to 63 million adults in this country, or 21% of women and 16% of men, had at least one massage between July 2017 and July 2018. Research shows that massage is highly beneficial for health. A study discussed in a recent issue of the International Journal of Preventive Medicine found that massage therapy treatment could help lower blood pressure in women who are at risk for hypertension. Subjects' reduction in blood pressure was seen for as many as 72 hours after massages were administered.

The Benefits of Acupuncture and Massage Therapy

One of many traditional Chinese medicine techniques, acupuncture is used to address musculoskeletal problems, relieve symptoms of depression and anxiety, combat muscle pain and migraine headaches, help people lose weight or stop smoking, and treat infertility, among other conditions. Health problems are believed by many to be the result of imbalanced energy flow in the body. Acupuncture redirects energy through the insertion of needles at precise places in the body. A session generally lasts for three-quarters of an hour to a full hour.

Massage therapy helps with relaxation by relieving pain, stiffness, and tension. It can be applied all over the body or on specific problem areas. Massage can relieve temporomandibular joint (TMJ) pain as well as migraine headaches and can be part of prenatal care. A massage can take anywhere between 15 minutes to a full hour.

It's easy to see why millions of Americans have chosen acupuncture and massage therapy as part of their wellness maintenance. Both techniques provide numerous benefits without drugs or invasive procedures. Acupuncture and massage are gentle, proven methods of reducing pain and stress and treating chronic health conditions. Contact a qualified acupuncturist or massage therapist in your area for more information.