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  • Rewire Your Food Cravings and Triggers

    Rewire Your Food Cravings and Triggers

    This is part of a four-part mini-workshop called Train Your Brain to Break Bad Habits. You can find links to all four sessions in this series here.

    Last session we learned how to map the mechanics of our habit loops. This session, we’re using those skills to look specifically at any habits we’ve formed around food and eating.

    As a recap: our brains learn through a process that has three components: trigger, behavior, reward. There’s a trigger (perhaps stress) that moves you to behave in a certain way (maybe leaving your desk at work and going out for a cigarette); and there’s a result or reward (having that cigarette gets the initial feelings of stress to drop a bit for a short period of time). According to the brain, that’s a successful pattern that deserves to be repeated.

    Since last session, did you discover any habit loops in your life? If you didn’t get an opportunity to practice, you could pause right now to see if you can identify one or two habit loops in your own experience.

    This session we’re examining habit loops with regards to food in particular. And eating is an extremely interesting example. That’s because the habit-loop structure of getting hungry, finding food, and testing and eating that food, is designed to do something else: to aid us in locating that food again.

    Imagine being out in a wilderness: when hungry and looking for food in that sort of environment, our brains aim to record our successes because we need to eat to stay alive. We spot some bright berries (trigger); we bring that food to our mouths to test it—we eat a berry or two (behavior); and if we find that the berries don’t harm us, but instead provide us fuel in the form of calories and even taste good, we’ve set the groundwork for the habit loop that will propel us to eat those berries again whenever we find them (a reward that encourages us to not only look for that food again, but gather and store it or eat it whenever we do). Essentially, the stomach has sent a dopamine signal to the brain that says, “Remember what you ate and where you found it.”

    But most of us do not live in a wilderness anymore—unless you count coffee shops on every corner, copious numbers of fast-food joints, restaurants, and grocery stores as a new kind of wilderness. Point being, our brains don’t necessarily need this reward-based learning system to help us remember where food is anymore. In fact, though, that system is still at play—only now it operates with other types of triggers and foods. For example, if we get into the habit of reaching for ice cream every time we get stressed out, our brain starts to learn to eat when we’re stressed. Because when we do, like the person who smokes, we feel some stress relief (albeit brief) while we’re digging into that container of vanilla bean gelato.

    And triggers don’t always need to be bad to set up the potential for a habit loop to form. Maybe, like so many of us, you associate food with celebrations, whether it’s a birthday, Thanksgiving or another holiday: it’s easy to begin to associate fun social times with the array of food we get to enjoy.

    Regardless, whether it’s celebratory, stress-based or even boredom or sadness that triggers us to eat, once our brains make a habit loop that includes eating food as a go-to behavior in response to a particular trigger, and when eating makes us feel a little bit better in the moment, our brains set the tracks: “That was good; I feel a bit better; let’s do it again.” And so we do.

    So this is the focus of our practice: any types of habits we may have formed around eating. Let’s begin.

    Rewire Your Food Cravings and Triggers

    Watch the video:

    1. Get settled into a comfortable position, whether sitting, standing or lying down.Just like we did last week, anchor your awareness in your body—in the breath and the body, in your direct experience in the moment What do these physical sensations feel like? Introduce some curiosity. And go ahead and think of this as anchoring: that aware connection will serve as the point that will keep your boat from floating off. If your attention drifts away, that anchor catches so that you can come back. This helps to orient us around our mind—because if our mind is drifting off this way or that, it’s very difficult to identify, observe and map out our habit loops. We need that steady awareness, too, to map the different types of rewards that we get from those habits. Let’s focus on what’s actually happening for us in the first part of the equation: trigger and behavior.
    2. Bring to mind your favorite food. Resting in awareness in the breath and body, now simply bring to mind your favorite comfort food. You may imagine what it smells and tastes like. Take it further: what are the qualities of the sensations of that food on your tongue, in your mouth? Is it cool? Soft and delicate? Crunchy? Spend some time with these sensations.
    3. Notice the type of reaction that your body has simply by bringing up the memory of this food. What are you experiencing in your body? Maybe you notice you now have a craving for that food, even if you’ve just eaten, even if you’re not hungry at all. If you do find yourself in the midst of a craving, what does that feel like in your body and mind? Are there physical sensations associated with it? Invite curiosity into this.
    4. Try to notice any changes to the sensations associated with your craving. Is there a predominant sensation in your body right now? Are you finding tightness? Does that tightness change? Is there a sensation of heat? Does that heat move? Are you noticing any other sensations? And what happens as you bring your awareness fully to those sensations?
    5. Come back to the breath. Gently bring your attention away from your craving, and simply bring your awareness back to your body or your breath.

    Perhaps you noticed that simply bringing a memory of a food item to mind can arouse cravings. I’m hoping you noticed something else, too: that bringing awareness to the craving itself can change our relationship to it—we can be with that craving rather than be caught up in it. We can feel the trigger and pause before the behavior. If we are caught up in a craving it’s just like being on autopilot. But if we’re aware of that craving, we’re in the driver’s seat, in first gear.

    Try to notice any types of food cravings you have. And when they strike, try to drop into your body, even if it’s just for a few moments. The goal here is to really explore what that craving feels like in your body and mind. Then bring your awareness to whether or not that craving changes from moment to moment to moment.

    You might go ahead and eat the food you have in mind, and you might not. But simply start by exploring, getting comfortable and really familiar with what that craving feels like. Take a good, long, curious look at the beginning of that habit loop: from trigger to the urge to act to just before you act, and then whether you act or not. Notice that behavior and then the results of whatever that behavior is.

    Unhook From Your Phone Addiction 

    Our phones are masterfully designed weapons of mass distraction, and it’s so easy to get sucked into that distraction—Here’s how we can regain control of our attention. Read More 

    • Judson Brewer
    • April 2, 2019



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  • Conflict Resolution: How to Fight Fair and Strengthen Your Relationship

    Conflict Resolution: How to Fight Fair and Strengthen Your Relationship

    Introduction to Conflict Resolution

    Conflict is an inevitable part of any relationship. Whether it’s a romantic partnership, a friendship, or a family bond, disagreements and misunderstandings are bound to arise. However, it’s not the conflict itself that can damage a relationship, but rather how it’s handled. Learning how to fight fair and resolve conflicts in a healthy and constructive manner can actually strengthen your relationship and bring you closer together. In this article, we’ll explore the importance of conflict resolution, the key principles of fair fighting, and provide tips and strategies for resolving conflicts in a way that benefits your relationship.

    Understanding Conflict and Its Impact on Relationships

    Conflict can arise from a variety of sources, including differences in opinion, misunderstandings, and unmet needs or expectations. When conflicts are not resolved in a healthy and constructive manner, they can lead to feelings of resentment, hurt, and anger, which can ultimately damage the relationship. On the other hand, when conflicts are resolved in a fair and respectful manner, they can actually bring people closer together and strengthen their bond. This is because conflict resolution requires communication, empathy, and understanding, all of which are essential components of a healthy and fulfilling relationship.

    Key Principles of Fair Fighting

    Fair fighting is not about winning or losing, but about resolving conflicts in a way that respects the needs and feelings of both parties. The following are some key principles of fair fighting:

    • Active listening: This involves listening carefully to what the other person is saying, both verbally and non-verbally, and making an effort to understand their perspective.

    • Respect: This involves treating the other person with respect and dignity, even when you disagree with them.

    • Empathy: This involves trying to see things from the other person’s point of view and understanding their feelings and needs.

    • Non-defensiveness: This involves avoiding becoming defensive or dismissive, even when you feel attacked or criticized.

    • Open-mindedness: This involves being willing to consider different perspectives and find a mutually beneficial solution.

    Strategies for Conflict Resolution

    In addition to the key principles of fair fighting, there are several strategies that can help you resolve conflicts in a healthy and constructive manner. These include:

    • Stay calm: It’s essential to remain calm and composed, even when the conversation becomes heated. Take a break if you need to, and come back to the conversation when you’re feeling calmer.

    • Use “I” statements: Instead of blaming or accusing the other person, use “I” statements to express your feelings and needs. This can help prevent defensiveness and promote a more constructive conversation.

    • Focus on the issue, not the person: Avoid making personal attacks or criticisms, and focus on the issue at hand. This can help prevent hurt feelings and promote a more respectful conversation.

    • Seek common ground: Look for areas of agreement and try to find a mutually beneficial solution. This can help you find a compromise that works for both parties.

    Effective Communication in Conflict Resolution

    Effective communication is essential for conflict resolution. This involves not only listening to what the other person is saying, but also expressing yourself clearly and respectfully. The following are some tips for effective communication in conflict resolution:

    • Use clear and simple language: Avoid using jargon or technical terms that the other person may not understand.

    • Be specific: Instead of making general statements, be specific about what you’re feeling and what you need.

    • Avoid assumptions: Don’t assume you know what the other person is thinking or feeling. Instead, ask open-ended questions to clarify their perspective.

    • Show appreciation: Express gratitude and appreciation for the other person’s perspective, even if you don’t agree with it.

    Managing Emotions in Conflict Resolution

    Emotions can run high in conflict situations, and it’s essential to manage them in a healthy and constructive manner. The following are some tips for managing emotions in conflict resolution:

    • Recognize your emotions: Be aware of how you’re feeling and take a step back if you need to.

    • Take a break: If you’re feeling overwhelmed or angry, take a break and come back to the conversation when you’re feeling calmer.

    • Use positive language: Frame your messages in a positive and respectful way, focusing on what you want rather than what you don’t want.

    • Practice empathy: Try to understand how the other person is feeling and show that you care.

    Conclusion

    Conflict resolution is an essential skill for any relationship. By learning how to fight fair and resolve conflicts in a healthy and constructive manner, you can strengthen your relationship and bring you closer together. Remember to stay calm, listen actively, and communicate effectively, and always seek common ground and a mutually beneficial solution. With practice and patience, you can develop the skills you need to resolve conflicts in a way that benefits your relationship and promotes a deeper understanding and connection with your partner.

    FAQs

    Q: What is conflict resolution?

    A: Conflict resolution is the process of resolving disputes or disagreements in a way that respects the needs and feelings of all parties involved.

    Q: Why is conflict resolution important in relationships?

    A: Conflict resolution is essential in relationships because it helps to prevent hurt feelings, resentment, and anger, and promotes a deeper understanding and connection between partners.

    Q: What are the key principles of fair fighting?

    A: The key principles of fair fighting include active listening, respect, empathy, non-defensiveness, and open-mindedness.

    Q: How can I manage my emotions in conflict situations?

    A: You can manage your emotions in conflict situations by recognizing your emotions, taking a break if you need to, using positive language, and practicing empathy.

    Q: What is the most important thing to remember in conflict resolution?

    A: The most important thing to remember in conflict resolution is to stay calm, listen actively, and communicate effectively, and always seek common ground and a mutually beneficial solution.

  • Subtle Pregnancy Symptoms Week 1 That Show Up Before a Missed Period

    Subtle Pregnancy Symptoms Week 1 That Show Up Before a Missed Period

    Early pregnancy signs can appear before a missed period, and many people notice subtle body changes in the days after conception. These symptoms can be confusing because they often overlap with premenstrual syndrome (PMS), making it hard to tell what is happening without a test.

    Can You Feel Pregnancy Symptoms Before a Missed Period?

    Some individuals report early pregnancy signs as soon as one to two weeks after conception, even before the expected period. Hormonal changes, particularly rising levels of human chorionic gonadotropin (hCG) and progesterone, can trigger symptoms such as fatigue, breast tenderness, and mood shifts during this time.​

    These early changes are not the same for everyone, and some may feel no noticeable symptoms at all before a missed period. Because these sensations can mimic PMS, pregnancy cannot be confirmed based on symptoms alone and still requires a reliable test.​

    What Are The Earliest Pregnancy Symptoms Before a Missed Period?

    Many of the earliest pregnancy symptoms week 1 are subtle and easy to overlook. However, patterns of small changes in how the body feels can suggest that implantation and early pregnancy are underway.​

    The presence, absence, or intensity of these early pregnancy signs does not reliably predict how the pregnancy will progress. Each pregnancy can feel different, even for the same person across different pregnancies.​

    Sore or Tender Breasts

    Breast changes are among the most commonly reported early pregnancy signs before a missed period. Hormonal shifts can cause soreness, swelling, a feeling of fullness, or increased sensitivity of the nipples, sometimes beginning within days after conception.​

    This symptom can resemble premenstrual breast tenderness, but in early pregnancy it may feel more intense or last longer than usual. Some also notice darker areolas or more visible veins on the breasts as blood flow increases.​

    Mild Cramping and Implantation Pain

    Light, period-like cramping can occur when the fertilized egg implants into the uterine lining, usually about 6 to 12 days after ovulation. These cramps are often described as mild, intermittent, or localized rather than strong and widespread.​

    Implantation-related cramping typically does not involve severe pain and does not last as long as a usual menstrual cramp episode. Strong or one-sided pain, especially with heavy bleeding, is not typical and should be checked by a healthcare professional.​

    Light Spotting or Implantation Bleeding

    Implantation bleeding is another possible early pregnancy sign before a missed period. It usually appears as very light pink or brown spotting on underwear or toilet tissue, and it often lasts from a few hours to a couple of days, according to Mayo Clinic.​

    This spotting is generally lighter than a normal period and does not require the same level of sanitary protection. Heavy bleeding, bright red flow, or bleeding with clots and significant pain should be discussed with a clinician as soon as possible.​

    Nausea, With or Without Vomiting

    Nausea does not always wait until later in the first trimester; it can appear even before a missed period in some pregnancies. This queasiness is sometimes called morning sickness, but it may occur at any time of day or be triggered by motion, an empty stomach, or certain foods.​

    Vomiting does not need to be present for nausea to be related to pregnancy. If nausea is severe, persistent, or prevents adequate food and fluid intake, medical guidance is important.​

    Bloating and Digestive Changes

    Hormonal shifts, especially higher progesterone, can slow digestion and contribute to bloating, gas, or constipation very early in pregnancy. This can make the abdomen feel fuller or tighter than usual even before the uterus has enlarged significantly.​

    Because PMS can cause similar bloating, this symptom alone is not a reliable indicator of pregnancy. When bloating appears along with other early pregnancy signs, it may add to the overall pattern of clues.​

    Mood Swings and Emotional Changes

    Mood swings are common both in PMS and in early pregnancy, and they can include irritability, sadness, anxiety, or sudden changes in emotions. Fluctuating progesterone and estrogen levels, along with stress about trying to conceive, may contribute to these shifts, as per Cleveland Clinic.​

    Because mood symptoms are so nonspecific, they are most meaningful when combined with other early pregnancy signs. If mood changes are persistent or severe, mental health support can be beneficial regardless of pregnancy status.​

    Raised Basal Body Temperature

    For those who track fertility, a consistently elevated basal body temperature (BBT) is one of the more technical early pregnancy signs. After ovulation, BBT normally rises slightly; if it remains higher than usual for more than about two weeks, early pregnancy may be a possibility.​

    Tracking BBT requires daily measurements under similar conditions and is often used alongside ovulation charting. On its own, an isolated high reading is less meaningful than a sustained pattern across multiple days.​

    What Are Pregnancy Symptoms in Week 1?

    The phrase “pregnancy symptoms week 1” can be confusing, because medically week 1 is counted from the first day of the last menstrual period, when conception has not yet occurred.

    During this very early phase, common experiences may include mild cramping, breast tenderness, fatigue, slight bloating, and subtle nausea or food aversions. Some people feel almost no changes at all, while others are very sensitive to hormonal shifts.​

    How Do Early Pregnancy Symptoms Differ From PMS?

    Early pregnancy symptoms and PMS share many features, including breast tenderness, mood swings, bloating, and mild cramps. The main differences are often in timing, duration, and progression rather than in the specific symptoms themselves.​

    In early pregnancy, symptoms may start slightly earlier than usual, feel more intense, or continue beyond the expected start of the period instead of resolving. Despite these patterns, only a pregnancy test can reliably distinguish between PMS and pregnancy.​

    Understanding Early Pregnancy Signs Before a Missed Period

    Recognizing early pregnancy signs and common pregnancy symptoms week 1 can help someone tune into their body and make informed decisions about testing and medical care.

    While symptoms such as breast tenderness, mild cramping, fatigue, nausea, and light spotting can appear before a missed period, they are not definitive proof of pregnancy on their own.​

    An objective approach combines awareness of these early clues with timely pregnancy testing and appropriate medical follow-up when needed. Paying attention to patterns, tracking cycles, and seeking professional advice concerning symptoms can provide clarity during the uncertain days before a missed period.​

    Frequently Asked Questions

    1. Can early pregnancy signs come and go from day to day?

    Yes, early pregnancy signs can fluctuate, and it is common for symptoms to appear one day and feel milder or absent the next. Hormone levels rise gradually, so fatigue, nausea, breast tenderness, or bloating can vary in intensity instead of staying constant.​

    2. Do all people experience pregnancy symptoms in week 1?

    No, many people feel no noticeable pregnancy symptoms in week 1, even if conception has occurred. The body may still be in the very early stages of implantation and hormonal change, so symptoms can be minimal or completely absent at first.​

    3. Can stress or anxiety cause signs that feel like early pregnancy symptoms?

    Stress and anxiety can create physical sensations that resemble early pregnancy signs, such as fatigue, sleep changes, stomach upset, or increased awareness of bodily sensations. Because of this overlap, symptoms alone are not a reliable way to confirm pregnancy without testing.​

    4. Is it possible to have early pregnancy signs but still get a negative test?

    Yes, it is possible to notice early pregnancy signs and still see a negative result if testing is done too early, before hCG levels are high enough to detect. Waiting a few days and retesting, or consulting a healthcare professional, can provide clearer answers.​



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  • ClinicalTrials.gov: Cannabis

    ClinicalTrials.gov: Cannabis

    Source: National Institutes of Health – From the National Institutes of Health
    Related MedlinePlus Pages: Marijuana

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  • Can Olive Oil Compete with Arthritis Drugs?

    Can Olive Oil Compete with Arthritis Drugs?

    What happened when topical olive oil was pitted against an ibuprofen-type drug for osteoarthritis and rheumatoid arthritis?

    Fifty million Americans suffer from arthritis, and osteoarthritis of the knee is the most common form, making it a leading cause of disability. There are several inflammatory pathways that underlie the disease’s onset and progression, so various anti-inflammatory foods have been put to the test. Strawberries can decrease circulating blood levels of an inflammatory mediator known as tumor necrosis factor, but that doesn’t necessarily translate into clinical improvement. For example, drinking cherry juice may lower a marker of inflammation known as C-reactive protein, but it failed to help treat pain and other symptoms of knee osteoarthritis. However, researchers claimed it “provided symptom relief.” Yes, it did when comparing symptoms before and after six weeks of drinking cherry juice, but not any better than a placebo, meaning drinking it was essentially no better than doing nothing. Cherries may help with another kind of arthritis called gout, but they failed when it came to osteoarthritis.

    However, strawberries did decrease inflammation. In fact, in a randomized, double-blind, crossover trial, dietary strawberries were indeed found to have a significant analgesic effect, causing a significant decrease in pain. There are tumor necrosis factor inhibitor drugs on the market now available for the low, low cost of only about $40,000 a year. For that kind of money, you’d want some really juicy side effects, and they do not disappoint—like an especially fatal lymphoma. I think I’ll stick with the strawberries.

    One reason we suspected berries might be helpful is that when people consumed the equivalent of a cup of blueberries or two cups of strawberries daily, and their blood was then applied to cells in a petri dish, it significantly reduced inflammation compared to blood from those who consumed placebo berries, as you can see below and at 2:02 in my video Extra Virgin Olive Oil for Arthritis.

    Interestingly, the anti-inflammatory effect increased over time, suggesting that the longer you eat berries, the better. Are there any other foods that have been tested in this way?

    Researchers in France collected cartilage from knee replacement surgeries and then exposed it to blood samples from volunteers who had taken a whopping dose of a grapeseed and olive extract. They saw a significant drop in inflammation, as shown below and at 2:30 in my video.

    There haven’t been any human studies putting grapeseeds to the test for arthritis, but an olive extract was shown to decrease pain and improve daily activities in osteoarthritis sufferers. So, does this mean adding olive oil to one’s diet may help? No, because the researchers used freeze-dried olive vegetation water. That’s basically what’s left over after you extract the oil from olives; it’s all the water-soluble components. In other words, it’s all the stuff that’s in an olive that‘s missing from olive oil.

    If you give people actual olives, a dozen large green olives a day, you may see a drop in an inflammatory mediator. But according to a systematic review and meta-analysis, olive oil—on its own—does not appear to offer any anti-inflammatory benefits. What about papers that ascribe “remarkable anti-inflammatory activity” to extra virgin olive oil? Their evidence is from rodents. In people, extra virgin olive oil may be no better than butter when it comes to inflammation and worse than even coconut oil.

    So, should we just stick to olives? Sadly, a dozen olives could take up nearly half your sodium limit for the entire day, as you can see below and at 3:47 in my video.

    When put to the test, extra virgin olive oil did not appear to help with fibromyalgia symptoms either, but it did work better than canola oil in alleviating symptoms of inflammatory bowel disease. Unfortunately, I couldn’t find any studies putting olive oil intake to the test for arthritis. But why then is this blog entitled “Can Olive Oil Compete with Arthritis Drugs?” Because—are you ready for this?—it appears to work topically.

    Topical virgin olive oil went up against a gel containing an ibuprofen-type drug for osteoarthritis of the knee in a double-blind, randomized, clinical trial. Just a gram of oil, which is less than a quarter teaspoon, three times a day, costing less than three cents a day, worked! Topical olive oil was significantly better than the drug in reducing pain, as you can see below and at 4:37 in my video.

    The study only lasted a month, so is it possible that the olive oil would have continued to work better and better over time?

    Is olive oil effective in controlling morning inflammatory pain in the fingers and knees among women with rheumatoid arthritis? The researchers went all out, comparing the use of extra virgin olive oil to rubbing on nothing and also to rubbing on that ibuprofen-type gel, and, evidently, the decrease in the disease activity score in the olive oil group beat out the others.

    Doctor’s Note

    For more on joint health, see related posts below.

    What about eating olive oil? See Olive Oil and Artery Function.



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  • Benefits, Side Effects, and the Truth About Long-Term Use

    Benefits, Side Effects, and the Truth About Long-Term Use

    Melatonin for sleep has become one of the most widely used sleep supplements, especially for people struggling with falling asleep or adjusting to irregular schedules. As interest in melatonin benefits grows, many users now take it nightly, assuming it is a safer long-term option than prescription sleep medications. Yet while short-term improvements are well documented, questions remain about whether regular use stays effective—or safe—over time.

    Understanding how melatonin side effects, dosage, and duration interact is essential before committing to nightly use. This article examines what research reveals about melatonin benefits, short-term risks, and long-term safety concerns, helping you decide whether melatonin fits into a sustainable sleep strategy.

    Melatonin Benefits for Sleep Quality and Circadian Timing

    Melatonin benefits are most consistent in helping users fall asleep faster rather than dramatically extending total sleep time. According to the National Center for Complementary and Integrative Health (NCCIH), melatonin supplements modestly reduce sleep-onset latency in people with insomnia, delayed sleep-wake phase disorder, and jet lag by supporting circadian rhythm alignment rather than inducing sedation.

    Clinical trials show that melatonin benefits average a 7-minute reduction in time to fall asleep and an 8-minute increase in total sleep duration, with stronger effects seen in older adults whose natural melatonin production declines with age. These gains may appear small, but they are statistically consistent across multiple placebo-controlled studies. For circadian-based sleep disorders, such as shift work sleep disorder, benefits can be more pronounced due to phase-shifting effects.

    Melatonin for sleep also shows value when paired with behavioral strategies like light exposure management. Evening dosing combined with morning bright-light therapy can advance circadian timing more effectively than supplements alone. While melatonin benefits do not match the potency of prescription hypnotics, its low dependency risk makes it appealing for short-term or situational use.

    Melatonin Side Effects During Short-Term Use

    Melatonin side effects are generally mild during short-term use, particularly at doses below 5 mg. Based on a clinical evidence review by the American Academy of Sleep Medicine (AASM), common reactions include headache, dizziness, nausea, and daytime sleepiness, typically affecting 10–15% of users during the first week.

    Daytime grogginess is the most frequently reported issue, especially with extended-release formulas that prolong melatonin’s half-life. Vivid dreams or nightmares may also occur, particularly at higher doses or when taken too close to bedtime. These effects often resolve with dose reduction or earlier administration in the evening.

    Interactions remain an under-discussed concern among sleep supplements. Melatonin may amplify sedation when combined with alcohol or other sleep aids, and theoretical interactions exist with antidepressants and blood-thinning medications. While serious adverse events are rare in short-term studies lasting up to six months, clinicians recommend caution when melatonin is used nightly rather than intermittently.

    Melatonin Long-Term Safety and Ongoing Health Risks

    Melatonin side effects over long-term use remain less clearly understood, largely due to limited extended clinical trials. Based on a population-based cohort study published in BMJ Open, prolonged melatonin use was associated with higher rates of cardiovascular events and all-cause mortality compared to non-users, though causality was not definitively established.

    The study followed adults using melatonin for over one year and observed increased rates of hospitalizations related to heart failure. While confounding factors such as preexisting illness may influence outcomes, the findings highlight the lack of long-term safety data for continuous use. This uncertainty explains why melatonin remains unapproved as a chronic insomnia treatment by regulatory agencies.

    Hormonal effects also raise questions, particularly at higher doses. Animal studies suggest prolonged melatonin exposure may suppress reproductive hormones, and limited pediatric data link extended use to delayed pubertal markers. Although tolerance does not appear to develop, experts recommend reassessment after two to three months rather than indefinite nightly supplementation.

    What This Means for Long-Term Sleep Health

    Melatonin for sleep can be useful, but its role is best defined as a short-term or situational aid rather than a permanent solution. The most consistent melatonin benefits involve helping users fall asleep faster and adjust circadian timing, not delivering deep or prolonged sleep. While melatonin side effects are typically mild at first, unanswered questions remain about cardiovascular and hormonal outcomes with extended use.

    For those considering nightly supplementation, dose moderation and periodic breaks may reduce potential risks. Combining melatonin with sleep hygiene improvements—such as consistent schedules, reduced evening light exposure, and stress management—often delivers better long-term results than supplements alone. Melatonin works best when used thoughtfully, not automatically.

    Frequently Asked Questions

    1. Is melatonin safe to take every night?

    Melatonin appears safe for short-term use, but evidence supporting nightly long-term use is limited. Some observational studies suggest possible health risks with prolonged supplementation. Medical guidance is recommended if use exceeds two to three months. Periodic reassessment helps reduce uncertainty.

    2. What is the best melatonin dose for sleep?

    Most people respond to doses between 0.5 mg and 3 mg. Higher doses do not necessarily improve sleep and may increase side effects. Starting low allows you to assess effectiveness without unnecessary exposure. More is not always better with melatonin.

    3. Does melatonin lose effectiveness over time?

    Current evidence suggests tolerance does not develop in the same way as prescription sleep medications. However, benefits may plateau, making nightly use less noticeable over time. Behavioral sleep strategies often sustain improvements more reliably. Melatonin works best as a support tool, not a replacement.

    4. Can melatonin cause heart problems?

    Some long-term observational studies show an association between melatonin use and increased cardiovascular events, but causation has not been proven. Underlying health conditions may contribute to these findings. This uncertainty is why clinicians urge caution with extended use. Monitoring becomes more important with ongoing supplementation.



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  • BreakFree Bets

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  • Addiction, Trauma, and the Problem of Being Present

    Addiction, Trauma, and the Problem of Being Present

    The Power of Then

    I remember one day in rehab, after a particularly gruelling day of group therapy, the facilitator decided to end with a mindfulness meditation. Feeling exhausted and overstimulated, I welcomed the chance to close my eyes and shut out the world for a little while.

    But as she guided our awareness through the body, I became painfully aware of what was happening inside mine—the tightness in my jaw and throat, my heart pounding, the knot of fear twisting in my stomach. My body didn’t feel like a safe place to be; it felt like a war zone.

    When the meditation ended, she reminded us of how important it is in recovery “to live in the now.” And that left me with a burning question that I didn’t dare ask: What if my now feels unbearable?

    When the meditation ended, she reminded us of how important it is in recovery “to live in the now.” And that left me with a burning question that I didn’t dare ask: What if my now feels unbearable?

    For many people in recovery, being in the body can feel like stepping onto enemy territory. It’s where we hold the emotional pain, unresolved trauma, and survival responses we’ve spent years trying not to feel. Mindfulness invites us to tune in—to become aware of our bodies and minds, to sit with our emotions and thoughts. 

    To many people, this is a neutral concept. However, for the addict in recovery, it’s also being asked to return to the danger our addiction once protected us from.

    I once heard someone say, “You can’t feel the power of now until you’ve healed the power of then.” That statement really stuck with me. 

    When the nervous system is carrying trauma—when we’re dysregulated, overwhelmed, or trapped in a state of fight/flight/freeze—mindfulness doesn’t always feel supportive. Sometimes it simply heightens our awareness of the pain and discomfort within, without giving us the resources to cope.

    The Root of Addiction

    Many experts in the trauma and addiction field believe trauma sits at the root of addiction. Gabor Mate, one of the most influential voices in this work, invites us to shift the question from, Why the addiction? to, Why the pain? 

    Many of us are working from an outdated idea of what trauma actually is. Trauma isn’t defined by the event. It’s defined by what happens inside of us as a result of the event, the imprint it leaves on our body and mind.

    That reframing, turning the attention toward the suffering beneath the behavior, was one of the most powerful turning points in my recovery.

    You might be reading this and thinking, “This doesn’t apply to me. I don’t have trauma.” Yet many of us are working from an outdated idea of what trauma actually is. Trauma isn’t defined by the event. It’s defined by what happens inside of us as a result of the event, the imprint it leaves on our body and mind.

    Trauma expert Pat Ogden describes trauma as “any threatening, overwhelming experience that we cannot integrate.” When understood this way, it becomes more relatable. It’s not limited to catastrophic events; it also includes the undigested life experiences most of us carry in varying degrees—the moments that shape how safe we feel in the world, in our relationships, and in our own bodies.

    If substances became a way to soothe, regulate, or find relief from the imprint of those experiences, that is the link between trauma and addiction. Addiction doesn’t manifest without reason. It’s your body and nervous system attempting to restore balance—to escape an unbearable now—when nothing else seems to work.

    The Challenges Mindfulness Presents

    Mindfulness isn’t inherently problematic for everyone living with trauma; for some, it’s deeply supportive. The difficulty for some people living with symptoms of trauma is that mindfulness can sometimes intensify those symptoms, and in some cases even cause re-traumatisation.

    Mindfulness eventually became one of my greatest resources. But in the early days, before I was trauma informed, I often pushed through discomfort, believing that was part of the practice. I remember one meditation in particular where I forced myself to sit with an increasingly uncomfortable sensation in the pit of my stomach. I was convinced that if I just stayed with it long enough, I’d eventually reach some blissful state of transcendence. Instead, it sent me into an intense dissociative state which lasted for weeks—something I later learned is not uncommon for trauma survivors. 

    This is why it’s important to understand the potential challenges of mindfulness for some—so that if you do encounter problems, you know it’s not a sign of failure. It’s simply a signal from your nervous system that more safety is needed.

    Here are some primary signals to pay attention to: 

    Focusing on the body or breath can be activating

    Trauma lives in the body as physical sensations, constriction, tension, and survival responses. When we bring awareness to the breath, or to areas that hold this survival energy—the chest, throat, belly—these sensations can feel overwhelming.

    Mindfulness can trigger traumatic memories or flashbacks

    Turning inward creates space for memories, images, or emotions that were previously suppressed to rise to the surface. When they do, the body and mind may react as if the past is happening again. In other words, we start experiencing the power of then.

    Stillness can feel threatening to a dysregulated nervous system.

    For someone who is used to living in a state of fight, flight, or chronic hypervigilance, stillness can feel unfamiliar and unsafe. Even the feeling of calm can feel threatening when the body is used to scanning for danger.

    Self-observation can activate shame or self-judgement

    Turning attention inward can make self-critical thoughts louder, especially for someone whose trauma involved blame, guilt, or a loss of self-worth.

    None of this means mindfulness should be avoided. Far from it. It simply means the practice may need to be approached differently: with more pacing, choice, and with safety at its core.

    Practising Mindfulness Safely

    Safety is the foundation of trauma recovery and one of the cornerstones of trauma-informed mindfulness. David Treleaven, founder of Trauma-Sensitive Mindfulness, emphasises that mindfulness for trauma survivors must be flexible, and adapted to suit an individual’s nervous system and needs. Instead of pushing through discomfort, this approach supports choice, regulation, and autonomy.

    Here are some adjustments you can make to your mindfulness practice when you start to feel activated: 

    1. Start outward. For many people, beginning with external anchors feels more supportive than turning the attention inward. Noticing sounds, feeling your feet on the floor, or gently orienting to your surroundings can help settle the nervous system.
    2. Switch it up. Once a sense of grounding is established, you can then gently approach your inner experience. It can help to move between inner and outer awareness, so that if anything becomes too intense, you can shift your focus back outward, adjust your posture or pause completely. Having a reliable anchor, something that feels supportive to return to, can be especially helpful.
    3. Get mobile. Movement can also be a powerful bridge to presence. Walking, stretching, or gentle swaying may feel more accessible when stillness feels too threatening. You don’t have to sit motionless in a lotus position to be mindful. 
    4. Open your eyes. For some people, closing their eyes means they can’t scan for danger. As people are learning to find safety, practising with eyes open, or with a soft gaze, can also reduce the vulnerability that may come with closing the eyes.
    5. Be gentle with a noisy mind. It’s also worth noting that the mind—even when busy or critical—can feel safer than the body. Understanding this can help reduce frustration when the mind doesn’t quieten in the way we might expect.

    One of the most important things to remember with trauma-sensitive mindfulness is that you have choice and autonomy. Treleaven says, “We want them to know that in every moment of practice they are in control.” So, if things become too much, return to what feels safe. Stay within your window of tolerance, which allows for some discomfort, but not to where it’s overwhelming.

    When practiced with care, mindfulness can be one of the greatest tools for trauma healing and addiction recovery. For me, the benefits were profound, so much so that I wrote a book about it. But the greatest benefit was reconnecting with that part of myself that addiction and trauma never touched: the part that was always there, quietly watching, peaceful and still. My true self!

    Mindfulness doesn’t rewrite the past, but when we can embody a sense of safety, it helps us to hold it differently. So that the power of then no longer overshadows the power of now.



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  • From Stress to Serenity: How Journaling Can Help You Manage Anxiety

    From Stress to Serenity: How Journaling Can Help You Manage Anxiety

    Introduction to Journaling and Stress Management

    In today’s fast-paced world, stress and anxiety have become ubiquitous companions for many of us. The pressures of work, family, and social obligations can leave us feeling overwhelmed and drained. However, there are effective tools that can help manage these feelings and lead us towards a path of serenity. One such powerful tool is journaling. The act of putting your thoughts and feelings down on paper can be incredibly cathartic, allowing you to process your emotions, gain clarity, and develop a greater understanding of yourself. In this article, we will explore how journaling can be a pivotal practice in transitioning from stress to serenity, helping to manage anxiety and cultivate a more peaceful, balanced life.

    Understanding Stress and Anxiety

    Before diving into the benefits of journaling, it’s essential to understand the nature of stress and anxiety. Stress is the body’s natural response to a perceived threat or pressure. It’s what prepares your body to either face the situation head-on (fight) or flee from it (flight). While stress can sometimes motivate us to take action, chronic stress can lead to anxiety, which is a persistent and excessive worry about everyday things, even when there’s no apparent reason to worry. Anxiety can interfere with daily life, causing difficulties in relationships, work, and overall well-being.

    How Journaling Helps

    Journaling is a simple yet powerful technique that involves writing down your thoughts, feelings, and experiences. By committing these to paper, you begin to externalize your internal world, which can offer several benefits in managing stress and anxiety:

    • Clarification of Thoughts and Feelings: Journaling helps you identify and understand your thoughts and emotions better. Often, when we’re stressed or anxious, our thoughts can be muddled and overwhelming. Writing them down allows you to untangle them, making it easier to pinpoint the sources of your stress and anxiety.

    • Emotional Release: The act of journaling can be therapeutic, providing a safe space to express and release pent-up emotions. By putting your feelings into words, you can begin to let go of them, which can be particularly helpful for those dealing with anxiety.

    • Reflection and Insight: Regular journaling encourages reflection on your experiences, helping you to identify patterns and gain insights into your behaviors and emotions. This increased self-awareness can be instrumental in making positive changes and developing coping strategies for stress and anxiety.

    • Mindfulness: The practice of journaling can foster mindfulness, encouraging you to stay present and aware of your current thoughts and feelings, rather than worrying about the future or past.

    Effective Journaling Techniques for Stress and Anxiety

    While journaling can be incredibly beneficial, incorporating certain techniques can enhance its effectiveness in managing stress and anxiety:

    • Morning Pages: Starting your day by writing down your thoughts without editing or censoring yourself can clear your mind and set a positive tone for the day.

    • Gratitude Journaling: Focusing on the things you’re grateful for can help shift your perspective, making you more appreciative and less worried about negative aspects of your life.

    • Prompt-Based Journaling: Using specific prompts related to your anxiety and stress can guide your reflections and help you delve deeper into the root causes of your feelings.

    • Mindfulness Journaling: Combining journaling with mindfulness practices, such as meditation or deep breathing, can enhance the calming effects and promote a greater sense of serenity.

    Overcoming Barriers to Journaling

    Some people may find it challenging to start or maintain a journaling practice due to various barriers:

    • Lack of Time: Finding even a few minutes each day can be challenging, but journaling doesn’t have to be time-consuming. Even a brief reflection can be beneficial.

    • Self-Criticism: The fear of not writing “well” or the belief that your thoughts aren’t worth writing down can be daunting. However, journaling is for your eyes only, and its value lies in the process, not the product.

    • Privacy Concerns: If you live with others, finding a private space to journal might be difficult. Consider using a lockable journal or finding an outdoor spot where you can write undisturbed.

    Real-Life Examples and Testimonials

    Many individuals have found solace and relief from stress and anxiety through journaling. Personal stories and testimonials often highlight the profound impact journaling can have on mental health, showcasing how it can be a turning point in managing anxiety and finding calm in chaotic times.

    Conclusion

    Journaling is a versatile and accessible tool that can be a companion on your journey from stress to serenity. By providing a space to express emotions, clarify thoughts, and gain insights, journaling helps in effectively managing anxiety and cultivating a more peaceful life. It’s a practice that complements other stress management techniques, such as meditation and therapy, and can be tailored to suit individual needs and preferences. Whether you’re dealing with chronic anxiety or occasional stress, incorporating journaling into your daily routine can be a significant step towards a more balanced and serene you.

    FAQs

    • Q: Do I need to write in my journal every day?
      A: While consistency can be beneficial, it’s not necessary to write every day. Even journaling a few times a week can have positive effects on your mental health.

    • Q: What if I don’t know what to write about?
      A: Starting with prompts or simply writing about your day can help. As you continue journaling, you’ll find your own rhythm and topics to explore.

    • Q: Is journaling only for people with severe anxiety or stress?
      A: No, journaling can benefit anyone looking to improve their mental health, whether they’re dealing with anxiety, stress, or just seeking a tool for self-reflection and growth.

    • Q: Can I journal digitally, or do I need to use a physical journal?
      A: Both physical and digital journaling have their benefits. Physical journals can offer a tactile experience, while digital journals provide convenience and accessibility. Choose the method that works best for you.

  • Sweat Dreams: How Sleep Impacts Fitness Performance and Athletic Success (Target keywords: sleep, fitness performance, athletic success)

    Sweat Dreams: How Sleep Impacts Fitness Performance and Athletic Success (Target keywords: sleep, fitness performance, athletic success)

    Sleep is a vital component of our daily lives, and its impact on our overall health and wellbeing is well-documented. However, for athletes and fitness enthusiasts, sleep plays a critical role in determining their fitness performance and athletic success. When it comes to achieving peak physical condition, a good night’s sleep is just as important as a rigorous training session or a healthy diet. In this article, we’ll delve into the world of sleep and explore how it affects fitness performance and athletic success.

    The Science of Sleep and Fitness Performance

    When we sleep, our body repairs and regenerates damaged cells, builds bone and muscle, and strengthens our immune system. During this time, our brain processes and consolidates memories, including those related to physical skills and techniques learned during the day. This is especially important for athletes, as it helps them to improve their performance and adapt to new training methods. Research has shown that sleep deprivation can significantly impair athletic performance, leading to decreased speed, strength, and accuracy.

    On the other hand, getting enough sleep has been shown to have a positive impact on fitness performance. Studies have found that athletes who get adequate sleep tend to perform better, with improved reaction times, faster sprinting speeds, and enhanced endurance. This is because sleep helps to regulate the body’s physiological processes, including the release of hormones that aid in muscle recovery and growth. For example, during deep sleep, the body releases growth hormone, which helps to repair and rebuild muscle tissue, making it essential for athletes who engage in high-intensity training.

    The Impact of Sleep on Athletic Success

    Athletic success is not just about physical performance; it’s also about mental toughness and focus. Sleep plays a critical role in both of these areas. When we’re well-rested, we’re more alert, focused, and better equipped to handle stress and pressure. This is especially important for athletes who compete at the highest level, where mental toughness and focus can be the difference between winning and losing.

    Moreover, sleep has been shown to have a positive impact on injury prevention and recovery. When we’re sleep-deprived, our reaction times are slower, and our coordination and balance are impaired, making us more susceptible to injury. On the other hand, getting enough sleep helps to reduce inflammation, which can aid in the recovery process after an injury. This is especially important for athletes who engage in high-impact sports, such as football or rugby, where injuries are common.

    The Consequences of Sleep Deprivation on Fitness Performance

    Sleep deprivation can have serious consequences for athletes and fitness enthusiasts. When we don’t get enough sleep, our body’s ability to recover from exercise is impaired, leading to decreased performance and increased risk of injury. Additionally, sleep deprivation can lead to decreased motivation, making it harder to stick to a training program or diet. This can have a negative impact on athletic success, as a lack of motivation can lead to decreased performance and a lack of progress.

    Furthermore, sleep deprivation can also affect our appetite and metabolism, leading to weight gain and decreased physical performance. When we’re sleep-deprived, our body produces more ghrelin, a hormone that stimulates appetite, and less leptin, a hormone that suppresses appetite. This can lead to overeating and poor food choices, which can have a negative impact on athletic performance and overall health.

    Optimizing Sleep for Fitness Performance and Athletic Success

    So, how can athletes and fitness enthusiasts optimize their sleep to improve their fitness performance and athletic success? The first step is to establish a consistent sleep schedule, going to bed and waking up at the same time every day, including weekends. This helps to regulate the body’s internal clock and can improve the quality of sleep.

    Creating a sleep-conducive environment is also essential. This includes keeping the bedroom cool, dark, and quiet, and investing in a comfortable mattress and pillows. Avoiding caffeine, nicotine, and electronics before bedtime can also help to improve sleep quality. Additionally, avoiding heavy meals close to bedtime and engaging in relaxing activities, such as reading or meditation, can help to wind down and prepare the body for sleep.

    The Role of Sleep in Recovery and Injury Prevention

    Sleep plays a critical role in the recovery process after exercise. When we sleep, our body repairs and regenerates damaged muscle tissue, rebuilds bone density, and strengthens our immune system. This is especially important for athletes who engage in high-intensity training, as it helps to reduce the risk of injury and improve overall performance.

    Moreover, sleep has been shown to have anti-inflammatory properties, which can aid in the recovery process after an injury. When we’re sleep-deprived, our body’s inflammatory response is increased, which can lead to chronic inflammation and decreased performance. On the other hand, getting enough sleep helps to regulate the body’s inflammatory response, reducing the risk of chronic inflammation and improving overall health.

    The Impact of Sleep on Mental Performance and Focus

    Sleep has a significant impact on mental performance and focus, which is essential for athletic success. When we’re well-rested, we’re more alert, focused, and better equipped to handle stress and pressure. This is especially important for athletes who compete at the highest level, where mental toughness and focus can be the difference between winning and losing.

    Moreover, sleep has been shown to improve cognitive function, including attention, memory, and decision-making. When we’re sleep-deprived, our cognitive function is impaired, making it harder to focus and make quick decisions. This can have a negative impact on athletic performance, as split-second decisions can be the difference between winning and losing.

    Conclusion

    In conclusion, sleep plays a critical role in determining fitness performance and athletic success. When we get enough sleep, our body repairs and regenerates damaged cells, builds bone and muscle, and strengthens our immune system. Additionally, sleep has a positive impact on mental performance and focus, which is essential for athletic success. On the other hand, sleep deprivation can have serious consequences, including decreased performance, increased risk of injury, and decreased motivation. By optimizing sleep and establishing a consistent sleep schedule, athletes and fitness enthusiasts can improve their fitness performance and athletic success.

    Frequently Asked Questions

    Q: How much sleep do athletes need?
    A: The amount of sleep athletes need varies depending on the individual and the type of sport they play. Generally, athletes need 7-9 hours of sleep per night to aid in recovery and improve performance.

    Q: Can sleep deprivation affect athletic performance?
    A: Yes, sleep deprivation can significantly impair athletic performance, leading to decreased speed, strength, and accuracy.

    Q: How can athletes optimize their sleep?
    A: Athletes can optimize their sleep by establishing a consistent sleep schedule, creating a sleep-conducive environment, and avoiding caffeine, nicotine, and electronics before bedtime.

    Q: Does sleep affect injury prevention and recovery?
    A: Yes, sleep plays a critical role in injury prevention and recovery. When we’re sleep-deprived, our reaction times are slower, and our coordination and balance are impaired, making us more susceptible to injury. On the other hand, getting enough sleep helps to reduce inflammation, which can aid in the recovery process after an injury.

    Q: Can sleep improve mental performance and focus?
    A: Yes, sleep has a significant impact on mental performance and focus. When we’re well-rested, we’re more alert, focused, and better equipped to handle stress and pressure.

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