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  • The Rise of Minimalism: How to Create a Calming Interior Space

    The Rise of Minimalism: How to Create a Calming Interior Space

    The world we live in today is filled with clutter, chaos, and distractions. Our homes, which are supposed to be our sanctuaries, are often filled with unnecessary items that contribute to our stress and anxiety. This is where minimalism comes in – a lifestyle that emphasizes simplicity, clarity, and intention. In this article, we will explore the rise of minimalism, its benefits, and how to create a calming interior space that promotes peace and tranquility.

    What is Minimalism?

    Minimalism is a design movement that originated in the 1950s and 60s, characterized by simplicity, clean lines, and a limited color palette. It’s a way of living that values functionality, sustainability, and intentionality. Minimalism is not just about getting rid of stuff; it’s about creating a lifestyle that is more focused, more intentional, and more meaningful.

    Benefits of Minimalism

    The benefits of minimalism are numerous. By embracing a minimalist lifestyle, you can:

    • Reduce stress and anxiety

    • Increase productivity and focus

    • Save money and reduce waste

    • Create a sense of calm and tranquility

    • Improve your mental and physical health

    Creating a Calming Interior Space

    Creating a calming interior space is not just about getting rid of clutter; it’s about designing a space that promotes relaxation, calmness, and serenity. Here are some tips to help you create a calming interior space:

    • Use a Neutral Color Palette: A neutral color palette can help create a sense of calmness and serenity. Choose colors such as white, beige, gray, or blue, which are known to have a calming effect on the mind and body.

    • Minimize Clutter: Clutter can contribute to stress and anxiety. Get rid of unnecessary items, and keep only what is essential and meaningful.

    • Use Natural Light: Natural light can help create a sense of calmness and well-being. Open your curtains and blinds to let in natural light, and consider using mirrors to reflect light and create the illusion of more space.

    • Add Plants: Plants can help purify the air, reduce stress, and promote relaxation. Choose low-maintenance plants such as succulents or air plants that are easy to care for.

    • Incorporate Textures: Textures can add depth and interest to a room. Incorporate different textures such as wood, stone, or fabric to create a cozy and inviting atmosphere.

    Decluttering and Organizing

    Decluttering and organizing are essential steps in creating a calming interior space. Here are some tips to help you declutter and organize your space:

    • Start Small: Start with one area or room at a time to avoid feeling overwhelmed.

    • Sort and Purge: Sort items into categories, and get rid of items that are no longer needed or useful.

    • Use Storage Containers: Use storage containers to store items that you need to keep, and label them so you can easily find what you need.

    • Create a Maintenance Routine: Create a maintenance routine to keep your space clutter-free and organized.

    Minimalist Decor

    Minimalist decor is all about simplicity, clean lines, and functionality. Here are some tips to help you create a minimalist decor:

    • Use Simple Furniture: Choose simple, functional furniture that serves a purpose.

    • Avoid Patterns and Prints: Avoid using patterns and prints, which can create visual clutter.

    • Use Limited Color Palette: Use a limited color palette to create a sense of calmness and serenity.

    • Add Art and Accessories: Add art and accessories that are meaningful and intentional, and avoid over-accessorizing.

    Creating a Peaceful Bedroom

    The bedroom is a space where we rest, relax, and recharge. Here are some tips to help you create a peaceful bedroom:

    • Use Calming Colors: Use calming colors such as blue, green, or neutral tones to create a sense of relaxation.

    • Minimize Clutter: Keep your bedroom clutter-free and organized to promote relaxation and calmness.

    • Invest in a Comfortable Bed: Invest in a comfortable bed and pillows to promote a good night’s sleep.

    • Add Plants: Add plants such as lavender or jasmine, which are known to promote relaxation and calmness.

    Creating a Functional Kitchen

    The kitchen is a space where we cook, eat, and socialize. Here are some tips to help you create a functional kitchen:

    • Use Simple Cabinets: Use simple, functional cabinets to store kitchen essentials.

    • Minimize Clutter: Keep your kitchen clutter-free and organized to promote efficiency and productivity.

    • Invest in Quality Appliances: Invest in quality appliances that are functional and efficient.

    • Add a Kitchen Island: Add a kitchen island to create more counter space and promote socialization.

    Conclusion

    Creating a calming interior space is not just about getting rid of clutter; it’s about designing a space that promotes relaxation, calmness, and serenity. By embracing minimalism, you can reduce stress and anxiety, increase productivity and focus, and improve your mental and physical health. Remember to use a neutral color palette, minimize clutter, use natural light, and add plants and textures to create a cozy and inviting atmosphere. By following these tips, you can create a calming interior space that promotes peace, tranquility, and well-being.

    FAQs

    Q: What is minimalism?
    A: Minimalism is a lifestyle that emphasizes simplicity, clarity, and intention. It’s a way of living that values functionality, sustainability, and intentionality.
    Q: What are the benefits of minimalism?
    A: The benefits of minimalism include reducing stress and anxiety, increasing productivity and focus, saving money and reducing waste, creating a sense of calm and tranquility, and improving mental and physical health.
    Q: How do I create a calming interior space?
    A: To create a calming interior space, use a neutral color palette, minimize clutter, use natural light, add plants and textures, and incorporate simple furniture and decor.
    Q: What are some tips for decluttering and organizing?
    A: Start small, sort and purge, use storage containers, and create a maintenance routine to keep your space clutter-free and organized.
    Q: How do I create a minimalist decor?
    A: Use simple furniture, avoid patterns and prints, use a limited color palette, and add art and accessories that are meaningful and intentional.
    Q: What are some tips for creating a peaceful bedroom?
    A: Use calming colors, minimize clutter, invest in a comfortable bed, and add plants such as lavender or jasmine to promote relaxation and calmness.
    Q: What are some tips for creating a functional kitchen?
    A: Use simple cabinets, minimize clutter, invest in quality appliances, and add a kitchen island to create more counter space and promote socialization.

  • Flee Delhi if You Can Afford It

    Flee Delhi if You Can Afford It

    As winter settles in, the capital region of India is blanketed in a thick, grey haze that cloaks streets, blurs buildings and, more importantly, infiltrates lungs. In recent days the city’s average air-quality index plunged into the ‘Very Poor’ (301-400) category, signalling trouble for residents of Delhi in India.

    One of the capital’s most respected lung specialists is now telling the public bluntly: if you can afford to leave, you should. He is especially urging those with chronic lung or heart conditions to consider relocation for the worst months of the smog season.

    Top doctor advises Delhi residents to escape

    In an interview with The Indian Express, pulmonologist Gopi Chand Khilnani, chairman of the PSRI Institute of Pulmonary, Critical Care and Sleep Medicine, revealed that complaints of respiratory distress and related illnesses have increased aggressively over recent days as the air quality worsened in the capital of India. Moreover, he pointed out that for patients with chronic obstructive pulmonary disease (COPD) or heart disease, the advice is clear: if you have the means, leaving Delhi for six to eight weeks during the peak smog season can help avoid serious danger.

    Dr Khilnani emphasised that a major part of his concern lies with the long-term damage exposure is doing. He noted that in his hospital practice, many patients who had been stable on medications suddenly deteriorated in recent days, some requiring oxygen or even admission to intensive care units. Furthermore, the stark reality he presented was grim as he said,

    ‘My children and grandchildren have the choice to relocate, and I have never advised them to come to Delhi-NCR.’



    The health toll of Delhi pollution

    Exposure to ambient air pollution in Delhi-NCR is more than a short-term discomfort. It has long-term, measurable effects on lung capacity, immunity and even lifespan. Dr Khilnani referenced a study by the Energy Policy Institute at the University of Chicago (EPIC) and the Air Quality Life Index (AQLI) which estimated that an average resident of Delhi loses nearly 12 years of life expectancy due to pollution. He explained the terrifying mechanism where fine particulate matter, especially PM2.5 (particles 2.5 microns or less) and ultrafine particles can penetrate deep into the lungs, enter the bloodstream and travel to the heart, brain, kidneys and intestines.



    Historically, smoking was responsible for around 90% of COPD cases and 80% of lung cancers. But now in India, 50% of COPD cases are attributed to indoor and outdoor air pollution, and around 40% of lung cancer patients have never smoked. Beyond the lungs, Dr Khilnani pointed out that pollution is linked to increased incidence of heart attacks, strokes, hypertension, diabetes and even more severe forms of autoimmune or rheumatological disease.

    What can Delhi residents do to protect themselves?

    Not everyone has the option to leave Delhi when the smog deepens. So for those who remain, Dr Khilnani argues that using a good quality air purifier in closed rooms may offer some relief. However, he cautions that its effectiveness depends on usage, and advises the purifier must cover the room volume, face the user, operate continuously and the room must remain sealed, otherwise its benefits are nullified. He also noted that even the World Health Organization does not endorse air purifiers as a definitive health fix, yet they may help elderly patients or those with serious lung or heart disease.



    While individuals await longer term policy solutions that the government reportedly fails to deliver, the message from a veteran lung specialist is urgent. If Delhi residents have the financial means, relocating temporarily during peak pollution may not just be an option, it could be a lifeline. The pollution in Delhi is a yearly disaster caused by multiple factors, most prominently the crop stubble burning in surrounding states of Haryana and Punjab that different governments including the current one in power have been unable to curb despite promises to the public.

    Originally published on IBTimes UK

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  • Mindful Munching: 10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine (Target keywords: mindful eating, daily routine)

    Mindful Munching: 10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine (Target keywords: mindful eating, daily routine)

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and forget to prioritize one of the most essential aspects of our well-being: eating. Many people find themselves scarfing down meals on-the-go, in front of the TV, or while scrolling through their phones, without even realizing what they’re putting into their bodies. This mindless eating can lead to a range of negative consequences, from weight gain and digestive issues to decreased satisfaction and enjoyment of food. That’s where mindful eating comes in – a powerful practice that can transform the way we approach meals and snacks, and have a profound impact on our overall health and happiness.

    What is Mindful Eating?

    Mindful eating is the practice of paying attention to the experience of eating, savoring each bite, and being fully present in the moment. It’s about cultivating awareness of the sights, smells, tastes, and textures of food, as well as the physical sensations of hunger and fullness. By eating mindfully, individuals can develop a healthier relationship with food, reduce stress and anxiety, and even improve their digestion and nutrient absorption. Incorporating mindful eating into your daily routine can be simple and straightforward, and can have a significant impact on your overall well-being.

    10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine

    1. Start with a Morning Mindful Moment: Begin each day by taking a few deep breaths, noticing the sensation of the air moving in and out of your body, and setting an intention to eat mindfully throughout the day. This simple practice can help set a positive tone for the rest of the day and increase your awareness of your eating habits.

    2. Eat Slowly and Savor: When sitting down to a meal, make a conscious effort to slow down and savor each bite. Pay attention to the flavors, textures, and aromas of your food, and chew slowly and thoroughly. This can help you enjoy your food more, reduce stress, and even improve digestion.

    3. Remove Distractions: Turn off the TV, put away your phone, and eat in a distraction-free environment. This can help you focus on the experience of eating and reduce mindless snacking.

    4. Use All of Your Senses: When eating, engage all of your senses – sight, smell, touch, taste, and hearing. Notice the colors and presentation of your food, the aromas and flavors, the textures and temperatures, and the sounds of sizzling or crunching.

    5. Listen to Your Body: Pay attention to your physical sensations of hunger and fullness, and eat when you’re hungry, stopping when you’re satisfied. This can help you develop a healthier relationship with food and reduce overeating.

    6. Practice Gratitude: Take a moment before each meal to reflect on the food in front of you and express gratitude for the nourishment it will provide. This can help cultivate a positive and appreciative attitude towards food and eating.

    7. Try Mindful Snacking: When reaching for a snack, take a moment to notice your motivations – are you hungry, bored, or stressed? Choose a healthy snack, and eat it slowly and mindfully, savoring the flavors and textures.

    8. Eat with Others: Sharing meals with others can be a great way to cultivate mindful eating, as it encourages social interaction, slows down the pace of eating, and fosters a sense of community and connection.

    9. Keep a Food Diary: Writing down what you eat, how you feel, and your physical sensations can help you become more aware of your eating habits and identify patterns and areas for improvement.

    10. Make Mealtime a Ritual: Create a consistent and enjoyable mealtime routine, whether it’s lighting candles, playing soothing music, or using your favorite dishes. This can help signal to your brain that it’s time to eat and make the experience more enjoyable and satisfying.

    The Benefits of Mindful Eating

    Incorporating mindful eating into your daily routine can have a range of benefits, from improved digestion and nutrient absorption to increased satisfaction and enjoyment of food. By eating mindfully, individuals can also reduce stress and anxiety, develop a healthier relationship with food, and even improve their overall mental and physical well-being. Additionally, mindful eating can help with weight management, as it encourages individuals to listen to their bodies and eat when they’re hungry, stopping when they’re satisfied.

    Overcoming Common Challenges

    While incorporating mindful eating into your daily routine can be simple and straightforward, there are common challenges that may arise. One of the biggest obstacles is finding the time and motivation to eat mindfully, especially in a busy and fast-paced world. To overcome this, start small – try incorporating one or two mindful eating practices into your daily routine and gradually build up to more. Another challenge is dealing with emotional eating – using food as a way to cope with stress, anxiety, or other emotions. To overcome this, try to identify your emotional triggers and develop healthier coping mechanisms, such as meditation, exercise, or talking to a friend.

    Conclusion

    Incorporating mindful eating into your daily routine can be a powerful way to transform your relationship with food and improve your overall health and happiness. By eating slowly, savoring each bite, and being fully present in the moment, individuals can develop a healthier and more positive approach to eating. Whether you’re looking to improve your digestion, reduce stress, or simply enjoy your food more, mindful eating can be a simple and effective solution. So why not give it a try? Start with one or two mindful eating practices today, and see the positive impact it can have on your daily routine and overall well-being.

    Frequently Asked Questions

    Q: What is mindful eating, and how does it differ from regular eating?
    A: Mindful eating is the practice of paying attention to the experience of eating, savoring each bite, and being fully present in the moment. It differs from regular eating in that it encourages individuals to slow down, be more aware of their physical sensations, and cultivate a healthier relationship with food.

    Q: How can I incorporate mindful eating into my busy daily routine?
    A: Start small – try incorporating one or two mindful eating practices into your daily routine, such as eating slowly or removing distractions. Gradually build up to more practices, and find what works best for you.

    Q: What are some common benefits of mindful eating?
    A: Some common benefits of mindful eating include improved digestion, increased satisfaction and enjoyment of food, reduced stress and anxiety, and a healthier relationship with food.

    Q: How can I overcome emotional eating and develop a healthier relationship with food?
    A: Try to identify your emotional triggers and develop healthier coping mechanisms, such as meditation, exercise, or talking to a friend. Practice mindful eating, and focus on cultivating a positive and appreciative attitude towards food and eating.

    Q: Can mindful eating help with weight management?
    A: Yes, mindful eating can help with weight management by encouraging individuals to listen to their bodies and eat when they’re hungry, stopping when they’re satisfied. It can also help reduce overeating and improve nutrient absorption.

    mindful-munching-10-simple-ways-to-incorporate-mindful-eating-into-your-daily-routine-target-keywords-mindful-eating-daily-routine

  • The Conservationist Hunter: Eco-Friendly Hunting with E-bikes

    The Conservationist Hunter: Eco-Friendly Hunting with E-bikes

    At the intersection of hunting tradition and environmental awareness, a new kind of hunter is emerging—one who serves as a guardian of nature and a maintainer of ecological balance. This transformation is reflected not only in hunting philosophy but also in the choice of tools. With the growing popularity of the electric hunting bike, we are witnessing the perfect integration of hunting culture and environmental principles. This innovative mode of transportation is redefining sustainable hunting, enabling modern hunters to truly fulfill their responsibility to protect nature while enjoying the pursuit of the hunt.

    As a crucial tool for eco-friendly hunting, the e-bike not only changes how we access the wilderness but, more importantly, how we interact with nature. Compared to traditional off-road vehicles, its zero-emission nature allows hunters to explore the natural world deeply without causing environmental damage. This shift represents the evolution of hunting culture toward more ethical and sustainable practices.

    Moving in Silence: Reducing the Ecological Footprint of Hunting

    The most notable advantage of an electric hunting bike is its near-silent operation. Compared to traditional off-road vehicles, e-bikes can reduce noise levels by over 90%. This approach to silent hunting significantly minimizes disturbance to wildlife, allowing animals to maintain their natural behavioral patterns. Research indicates that consistent noise pollution seriously affects wildlife stress levels, reproductive success, and habitat usage patterns.

    In terms of emissions, the zero-emission characteristic of e-bikes makes them a genuinely eco-friendly choice. While ATVs emit several kilograms of CO₂ per hour, e-bikes produce no exhaust emissions during operation. This is particularly important for protecting sensitive ecosystems, especially in areas supporting vulnerable species.

    From a physical impact perspective, e-bikes’ lightweight design and ground pressure are far lower than those of traditional off-road vehicles. Their narrow tires and light weight minimize soil compaction and vegetation damage, preserving habitat integrity. This low-impact hunting approach ensures we leave a more intact natural world for future generations.

    Precision Approach: Enhancing Hunting Efficiency and Ethical Standards

    Silent hunting is not only environmentally friendly but also improves the quality of the hunting experience. E-bikes enable hunters to approach wildlife more naturally, allowing more time to observe animals in their natural state. This method enables hunters to make more precise and ethical judgments, selecting the most appropriate individual for harvest.

    Compared to traditional methods, hunters using hunting e-bikes report observing more wildlife behaviors in their natural state. This deeper observation not only enhances the hunting experience but, more importantly, fosters a greater understanding and respect for wildlife. When hunters can observe without startling animals, they are more likely to make hunting decisions that align with ecological balance.

    This sustainable hunting approach is also reflected in the management of wildlife stress. By reducing unnecessary disturbances, hunters help maintain normal activity patterns for wildlife in the area. In the long term, this contributes to healthier population structures and achieves truly sustainable management.

    Broader Impact: Supporting Ecosystem Conservation

    The use of electric hunting bikes expands hunters’ conservation capabilities. With this eco-friendly transportation, hunters can easily reach remote protected areas, becoming the “eyes of protection” for these important ecosystems. They can monitor wildlife populations, report abnormalities, and promptly identify potential ecological threats.

    In terms of habitat protection, e-bike use reduces the need for new road construction. Traditionally, accessing remote areas often required building new roads, leading to habitat fragmentation. Hunting e-bikes can travel on existing trails and natural pathways, significantly reducing the necessity to develop new roads.

    This eco-friendly hunting approach also promotes broader ecological monitoring and protection. By recording wildlife observations, hunters can provide valuable data to conservation agencies. These firsthand field observations are invaluable for developing scientific conservation strategies.

    Practical Guide: Steps Toward Eco-Friendly Hunting

    To become a true conservation-minded hunter, start by selecting appropriate equipment. When choosing an electric hunting bike, consider its range, load capacity, and terrain capability. A quality e-bike should support full-day hunting needs while providing sufficient power for complex terrain.

    Route planning is key to practicing low-impact hunting. Hunters should prioritize existing trails and avoid creating new paths. When using digital maps for planning, pay special attention to avoiding ecologically sensitive areas, such as wildlife breeding grounds and important wetlands.

    In practice, hunters should follow “Leave No Trace” principles. This includes properly handling all waste, avoiding disturbance to water sources, minimizing campsite impact, and respecting other outdoor enthusiasts. These seemingly simple actions are essential components of sustainable hunting.

    Future Outlook: Trends in Eco-Friendly Hunting

    With technological advancements, electric hunting bikes are becoming smarter and more environmentally friendly. New generations of products are incorporating solar charging technology, using recyclable materials, and featuring intelligent energy management systems. These innovations make eco-friendly hunting more feasible and convenient.

    In educating new hunters, sustainable hunting principles are becoming core to hunter education. More hunting training courses are emphasizing the importance of environmental protection, teaching newcomers how to balance hunting and conservation through proper tool selection and methods.

    Looking ahead, we anticipate more comprehensive, eco-friendly hunting standards and regulations. These standards will address not only hunting practices themselves but also equipment selection, route planning, waste management, and other aspects. By establishing such standards, we can ensure this ancient tradition harmonizes with modern society’s environmental protection requirements.

    Conclusion

    The emergence of the electric hunting bike has breathed new life into traditional hunting. It represents not only technological progress but also a philosophical evolution. By choosing this eco-friendly mode of transportation, modern hunters are demonstrating through action that hunting and conservation can coexist. As we ride our electric hunting bikes silently through the forests, we are not merely pursuing game—we are guarding this natural world we deeply love. This is the mission of the new generation of conservation-minded hunters and the essential path forward for the sustainable development of hunting culture.

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  • Centrally Mediated Abdominal Pain Syndrome (CAPS)

    Centrally Mediated Abdominal Pain Syndrome (CAPS)

    People with functional gastrointestinal (GI) disorders can have a variety of symptoms that range from painless diarrhea or constipation to pain associated with diarrhea and/or constipation (usually called irritable bowel syndrome). There is another, less common condition of abdominal pain that is chronic or frequently recurring; it is not associated with changes in bowel pattern or with another medical condition. This condition is called centrally mediated abdominal pain syndrome (CAPS) – formerly known as functional abdominal pain syndrome (FAPS).

    CAPS is a functional GI disorder. There are no abnormal x-rays or laboratory findings to explain the pain. It occurs because of altered sensitivity to nerve impulses in the gut and brain, and it is not associated with altered motility in the intestines. CAPS is characterized by continuous or frequent abdominal pain that is often severe. It has little or no relationship to events such as eating, defecation, or menses.

    For people with CAPS, the pain can be so all-consuming that it becomes the main focus of their life. Not only does it impact quality of life, but it has a major economic impact as well.

    Pathophysiology – Understanding Why People Get CAPS

    To understand the basis for Centrally mediated abdominal pain syndrome it is helpful to understand how the body experiences pain. Nerve impulses travel from the abdomen to the spinal cord, and then to various areas of the brain.

    There are many different areas of the brain involved in the sensation of abdominal pain. One of these connected areas is concerned with the location and intensity of the pain, while another connected area is concerned with memories or emotions. Because of this interconnection, the perception of pain can be affected by emotions or life experiences.

    Functional abdominal pain

    While symptoms of CAPS can appear without apparent cause, they can also occur after infections or events that stimulate the bowel and also after traumatic life events like the death of a loved one, a divorce, or a history of abuse. During times of added stress, symptoms can worsen.

    Repeated injury in the abdomen can cause nerve receptors to become overly sensitive. For instance, if someone has had multiple abdominal surgeries or an infection, a later painful occurrence may be experienced as more painful than previously.

    Even normal abdominal activity may be experienced as being painful. It is as if the volume has been turned up on a stereo receiver. This condition is called visceral hypersensitivity (increased sensitivity of the intestines).

    Furthermore although the brain has an ability to “turn down” the pain signals from the GI tract with CAPS, this ability is reduced, so even small amounts of intestinal disturbance can be amplified to produce severe pain (central hypersensitivity). So these individuals have an altered “brain-gut axis” where there is a failure of the brain to regulate even normal gut nerve activity leading to increased pain.

    Understanding how the brain can modify the pain experience (for better or worse) is essential to beginning any treatment. When someone is feeling anxious or depressed, or focuses attention on the pain, it is experienced as more severe. The use of relaxation training or other techniques can divert attention away from the pain.

    If a person has previously had a bad encounter with pain, the fear of having the pain again can actually make the pain worse the next time. If a person takes steps to feel in control of the pain, symptoms will improve. In addition, the amount of support a person receives from family, friends, and other sources can affect how a person responds to pain.

    Treatment Strategies for Functional Abdominal Pain Syndrome

    Given what we currently know about CAPS, the aim of treatment is to help you gain control over your symptoms and improve daily function, rather than totally eliminate symptoms, which usually is not possible.

    One way to start is to keep a diary to record symptom flare-ups, and to identify possible triggers (emotional and situational). This kind of information may be used by you or your physician to help develop better strategies to control the symptoms.

    The brain not only affects how you sense pain, it is also able to block pain. Think about the basketball player who sprains his ankle during a game and continues to play without awareness of pain. Then, when the game ends, he collapses to the floor, unable to walk. He was able to block the pain by focusing his attention on the game.

    When nerve impulses travel up from the abdomen to the spinal cord, some of them go through a kind of “gate” that is controlled by nerve impulses coming down from the brain. These impulses from the brain can block or inhibit pain signals going from the abdomen to the brain by “closing” the gate. Alternatively, they can increase signals to the brain by opening the gate.

    Because the brain has such a strong influence on the sensation of pain, psychological treatments can relieve symptoms of CAPS by sending signals that close the gate. Different techniques include relaxation, imagery, hypnosis, and cognitive-behavioral therapy.

    Treatments – The Mind-Body Connection

    • Symptom diaries – Help you see what events or emotions make symptoms worse.
    • Stress management (i.e., relaxation techniques, meditation) – Teaches you how to focus attention on something other than the pain.
    • Hypnosis – Helps you focus attention away from the pain. Positive suggestion can change ways you think or react.
    • Cognitive-behavioral therapy – Teaches you how to change non-helpful thoughts, perceptions, and behaviors to control symptoms.

    Medications may also be used in the treatment of CAPS. For continuous or severe abdominal pain, your doctor might prescribe an antidepressant. It is important to understand that these medications are not just used to treat individuals who have depression but also act as pain relievers (central analgesics) for treatment of CAPS and many other painful conditions.

    Antidepressant medications can help stimulate the brain to increase the signals which block pain transmission from the abdomen to the brain. It may take several weeks before a difference is noticed.

    Treatments – Antidepressant Medications

    • Antidepressants act as pain relievers.
    • These medications stimulate the brain to send signals and close the pain-control gate in the abdomen.
    • Antidepressants might take several weeks to work, so you shouldn’t stop taking them until your doctor tells you to do so.
    • Side effects are possible but usually go away after a few days.

    Some people will experience side effects from antidepressant medications. Usually, the side effects will go away after a few days so it is important to stay with the medication until treatment benefit is obtained.

    The tricyclic antidepressants (TCAs) can cause dry mouth and drowsiness. Another group of antidepressants is called selective serotonin norepinephrine reuptake inhibitors (SNRIs). These can cause side effects like nausea. Both of these classes of antidepressants are helpful for treating pain.

    Finally, it is becoming increasingly common to use combinations of treatments like a medication for the bowel and an antidepressant or two types of medications to affect the brain’s pain control or a behavioral treatment like cognitive behavioral treatment with an antidepressant. These combinations can improve the pain benefit while keeping side effects at a minimum.

    The Patient-Doctor Partnership

    It is important that you work with a physician who demonstrates empathy toward you and an understanding of the symptoms of CAPS. It is a disorder where treatment requires the participation of both you and your physician.

    Treatments for CAPS are most effective when the patient and the doctor work as a team, each having a role. Your doctor has the responsibility to educate you about CAPS. He or she should answer your questions and provide you with an understanding of what your symptoms are about and what your treatment options are.

    You need to express your views about your treatment goals, work with your doctor to develop the treatment plan, and work toward putting the plan into action. If you follow the treatment plan closely, you and your doctor will be better able to track your results. This will allow you to achieve the best possible relief of abdominal pain.

    Source
    Adapted from Chronic Functional Abdominal Pain Syndrome IFFGD Publication #141 by Douglas A. Drossman, MD, Drossman Gastroenterology, Drossman Center for the Education and Practice of Biopsychosocial Care, Chapel Hill, NC.

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  • Centrally Mediated Abdominal Pain Syndrome (CAPS)

    Centrally Mediated Abdominal Pain Syndrome (CAPS)

    People with functional gastrointestinal (GI) disorders can have a variety of symptoms that range from painless diarrhea or constipation to pain associated with diarrhea and/or constipation (usually called irritable bowel syndrome). There is another, less common condition of abdominal pain that is chronic or frequently recurring; it is not associated with changes in bowel pattern or with another medical condition. This condition is called centrally mediated abdominal pain syndrome (CAPS) – formerly known as functional abdominal pain syndrome (FAPS).

    CAPS is a functional GI disorder. There are no abnormal x-rays or laboratory findings to explain the pain. It occurs because of altered sensitivity to nerve impulses in the gut and brain, and it is not associated with altered motility in the intestines. CAPS is characterized by continuous or frequent abdominal pain that is often severe. It has little or no relationship to events such as eating, defecation, or menses.

    For people with CAPS, the pain can be so all-consuming that it becomes the main focus of their life. Not only does it impact quality of life, but it has a major economic impact as well.

    Pathophysiology – Understanding Why People Get CAPS

    To understand the basis for Centrally mediated abdominal pain syndrome it is helpful to understand how the body experiences pain. Nerve impulses travel from the abdomen to the spinal cord, and then to various areas of the brain.

    There are many different areas of the brain involved in the sensation of abdominal pain. One of these connected areas is concerned with the location and intensity of the pain, while another connected area is concerned with memories or emotions. Because of this interconnection, the perception of pain can be affected by emotions or life experiences.

    Functional abdominal pain

    While symptoms of CAPS can appear without apparent cause, they can also occur after infections or events that stimulate the bowel and also after traumatic life events like the death of a loved one, a divorce, or a history of abuse. During times of added stress, symptoms can worsen.

    Repeated injury in the abdomen can cause nerve receptors to become overly sensitive. For instance, if someone has had multiple abdominal surgeries or an infection, a later painful occurrence may be experienced as more painful than previously.

    Even normal abdominal activity may be experienced as being painful. It is as if the volume has been turned up on a stereo receiver. This condition is called visceral hypersensitivity (increased sensitivity of the intestines).

    Furthermore although the brain has an ability to “turn down” the pain signals from the GI tract with CAPS, this ability is reduced, so even small amounts of intestinal disturbance can be amplified to produce severe pain (central hypersensitivity). So these individuals have an altered “brain-gut axis” where there is a failure of the brain to regulate even normal gut nerve activity leading to increased pain.

    Understanding how the brain can modify the pain experience (for better or worse) is essential to beginning any treatment. When someone is feeling anxious or depressed, or focuses attention on the pain, it is experienced as more severe. The use of relaxation training or other techniques can divert attention away from the pain.

    If a person has previously had a bad encounter with pain, the fear of having the pain again can actually make the pain worse the next time. If a person takes steps to feel in control of the pain, symptoms will improve. In addition, the amount of support a person receives from family, friends, and other sources can affect how a person responds to pain.

    Treatment Strategies for Functional Abdominal Pain Syndrome

    Given what we currently know about CAPS, the aim of treatment is to help you gain control over your symptoms and improve daily function, rather than totally eliminate symptoms, which usually is not possible.

    One way to start is to keep a diary to record symptom flare-ups, and to identify possible triggers (emotional and situational). This kind of information may be used by you or your physician to help develop better strategies to control the symptoms.

    The brain not only affects how you sense pain, it is also able to block pain. Think about the basketball player who sprains his ankle during a game and continues to play without awareness of pain. Then, when the game ends, he collapses to the floor, unable to walk. He was able to block the pain by focusing his attention on the game.

    When nerve impulses travel up from the abdomen to the spinal cord, some of them go through a kind of “gate” that is controlled by nerve impulses coming down from the brain. These impulses from the brain can block or inhibit pain signals going from the abdomen to the brain by “closing” the gate. Alternatively, they can increase signals to the brain by opening the gate.

    Because the brain has such a strong influence on the sensation of pain, psychological treatments can relieve symptoms of CAPS by sending signals that close the gate. Different techniques include relaxation, imagery, hypnosis, and cognitive-behavioral therapy.

    Treatments – The Mind-Body Connection

    • Symptom diaries – Help you see what events or emotions make symptoms worse.
    • Stress management (i.e., relaxation techniques, meditation) – Teaches you how to focus attention on something other than the pain.
    • Hypnosis – Helps you focus attention away from the pain. Positive suggestion can change ways you think or react.
    • Cognitive-behavioral therapy – Teaches you how to change non-helpful thoughts, perceptions, and behaviors to control symptoms.

    Medications may also be used in the treatment of CAPS. For continuous or severe abdominal pain, your doctor might prescribe an antidepressant. It is important to understand that these medications are not just used to treat individuals who have depression but also act as pain relievers (central analgesics) for treatment of CAPS and many other painful conditions.

    Antidepressant medications can help stimulate the brain to increase the signals which block pain transmission from the abdomen to the brain. It may take several weeks before a difference is noticed.

    Treatments – Antidepressant Medications

    • Antidepressants act as pain relievers.
    • These medications stimulate the brain to send signals and close the pain-control gate in the abdomen.
    • Antidepressants might take several weeks to work, so you shouldn’t stop taking them until your doctor tells you to do so.
    • Side effects are possible but usually go away after a few days.

    Some people will experience side effects from antidepressant medications. Usually, the side effects will go away after a few days so it is important to stay with the medication until treatment benefit is obtained.

    The tricyclic antidepressants (TCAs) can cause dry mouth and drowsiness. Another group of antidepressants is called selective serotonin norepinephrine reuptake inhibitors (SNRIs). These can cause side effects like nausea. Both of these classes of antidepressants are helpful for treating pain.

    Finally, it is becoming increasingly common to use combinations of treatments like a medication for the bowel and an antidepressant or two types of medications to affect the brain’s pain control or a behavioral treatment like cognitive behavioral treatment with an antidepressant. These combinations can improve the pain benefit while keeping side effects at a minimum.

    The Patient-Doctor Partnership

    It is important that you work with a physician who demonstrates empathy toward you and an understanding of the symptoms of CAPS. It is a disorder where treatment requires the participation of both you and your physician.

    Treatments for CAPS are most effective when the patient and the doctor work as a team, each having a role. Your doctor has the responsibility to educate you about CAPS. He or she should answer your questions and provide you with an understanding of what your symptoms are about and what your treatment options are.

    You need to express your views about your treatment goals, work with your doctor to develop the treatment plan, and work toward putting the plan into action. If you follow the treatment plan closely, you and your doctor will be better able to track your results. This will allow you to achieve the best possible relief of abdominal pain.

    Source
    Adapted from Chronic Functional Abdominal Pain Syndrome IFFGD Publication #141 by Douglas A. Drossman, MD, Drossman Gastroenterology, Drossman Center for the Education and Practice of Biopsychosocial Care, Chapel Hill, NC.

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  • Ideal vs. Normal Cholesterol Levels 

    Ideal vs. Normal Cholesterol Levels 

    Having a “normal” cholesterol level in a society where it’s normal to die from a heart attack isn’t necessarily a good thing.

    “Consistent evidence” from a variety of sources “unequivocally establishes” that so-called bad LDL cholesterol causes atherosclerotic cardiovascular disease—strokes and heart attacks, our leading cause of death. This evidence base includes hundreds of studies involving millions of people. “Cholesterol is the cause of atherosclerosis,” the hardening of the arteries, and “the message is loud and clear.” “It’s the Cholesterol, Stupid!” noted the editor of the American Journal of Cardiology, William Clifford Roberts, whose CV is more than 100 pages long as he has published about 1,700 articles in peer-reviewed medical literature. Yes, there are at least ten traditional risk factors for atherosclerosis, as seen below and at 1:11 in my video How Low Should You Go for Ideal LDL Cholesterol?, but, as Dr. Roberts noted, only one is required for the progression of the disease: elevated cholesterol.

    Your doctor may have just told you that your cholesterol is normal, so you’re relieved. Thank goodness! But, having a “normal” cholesterol level in a society where it’s normal to have a fatal heart attack isn’t necessarily good. With heart disease, the number one killer of men and women, we definitely don’t want to have normal cholesterol levels; we want to have optimal levels—and not optimal by current laboratory standards, but optimal for human health.

    Normal LDL cholesterol levels are associated with the hidden buildup of atherosclerotic plaques in our arteries, even in those who have so-called “optimal risk factors by current standards”: blood pressure under 120/80, normal blood sugars, and total cholesterol under 200 mg/dL. If you went to your doctor with those kinds of numbers, you’d likely get a gold star and a lollipop. But, if your doctor used ultrasound and CT scans to actually peek inside your body, atherosclerotic plaques would be detected in about 38% of individuals with those kinds of “optimal” numbers.

    Maybe we should define an LDL cholesterol level as optimal only when it no longer causes disease. What a concept! When more than a thousand men and women in their 40s were scanned, having an LDL level under 130 mg/dL left them with atherosclerosis throughout their body, and that’s a cholesterol level at which most lab tests would consider normal.

    In fact, atherosclerotic plaques were not found with LDL levels down around 50 or 60, which just so happens to be the levels most people had “before the introduction of western lifestyles.” Indeed, before we started eating a typical American diet, “the majority of the adult population of the world had LDLs of around 50 mg per deciliter (mg/dL)”—so that’s the true normal. “Present average values…should not be regarded as ‘normal.’” We don’t want to have a normal cholesterol based on a sick society; we want a cholesterol that is normal for the human species, which may be down around 30 to 70 mg/dL or 0.8 to 1.8 mmol/L.

    “Although an LDL level of 50 to 70 mg/dl seems excessively low by modern American standards, it is precisely the normal range for individuals living the lifestyle and eating the diet for which we are genetically adapted.” Over millions of years, “through the evolution of the ancestors of man,” we’ve consumed a diet centered around whole plant foods. No wonder we have a killer epidemic of atherosclerosis, given the LDL level “we were ‘genetically designed for’ is less than half of what is presently considered ‘normal.’”

    In medicine, “there is an inappropriate tendency to accept small changes in reversible risk factors,” but “the goal is not to decrease risk but to prevent atherosclerotic plaques!” So, how low should you go? “In light of the latest evidence from trials exploring the benefits and risks of profound LDLc lowering, the answer to the question ‘How low do you go?’ is, arguably, a straightforward ‘As low as you can!’” “‘Lower’ may indeed be better,” but if you’re going to do it with drugs, then you have to balance that with the risk of the drug’s side effects.

    Why don’t we just drug everyone with statins, by putting them in the water supply, for instance? Although it would be great if everyone’s cholesterol were lower, there are the countervailing risks of the drugs. So, doctors aim to use statin drugs at the highest dose possible, achieving the largest LDL cholesterol reduction possible without increasing risk of the muscle damage the drugs may cause. But when you’re using lifestyle changes to bring down your cholesterol, all you get are the benefits.

    Can we get our LDL low enough with diet alone? Ask some of the country’s top cholesterol experts what they shoot for, “and the odds are good that many will say 70 or so.” So, yes, we should try to avoid the saturated fats and trans fats found in junk foods and meat, and the dietary cholesterol found mostly in eggs, but “it is unlikely anyone can achieve an LDL cholesterol level of 70 mg/dL with a low-fat, low-cholesterol diet alone.” Really? Many doctors have this mistaken impression. An LDL of 70 isn’t only possible on a healthy enough diet, but it may be normal. Those eating strictly plant-based diets can average an LDL that low, as you can see here and at 5:28 in my video.

    No wonder plant-based diets are the only dietary patterns ever proven to reverse coronary heart disease in a majority of patients. And their side effects? You get to feel better, too! Several randomized clinical trials have demonstrated that more plant-based dietary patterns significantly improve psychological well-being and quality of life, with improvements in depression, anxiety, emotional well-being, physical well-being, and general health.

    For more on cholesterol, see the related posts below.



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  • Challenges and Solutions When Dealing With Long-Term Illness At Home

    Challenges and Solutions When Dealing With Long-Term Illness At Home

    Anyone who is living with a long-term illness, or who has known a close family member who is living with one, knows that it can be challenging. Apart from the illness itself, there are a range of difficulties that can come with living with an illness. Some challenges are things that have to be overcome every day and can be particularly draining. While long-term illness can often include extended hospital stays, the reality for most people is that they spend most of their time at home.

    When living with a long-term illness from home, while there are challenges presented, there are also solutions to those challenges. Many solutions require only small changes, searching for ways to increase the comfort or enhance the mobility of the ill person, finding ways to bring greater emotional relief or keep motivated, and even decreasing the financial burdens of living with a long-term illness. Let’s look closer at some challenges and solutions that are common for both carers and the person with a chronic illness.

    Staying Comfortable and Increasing Mobility

    For many people who are living with a chronic illness, just getting comfortable can be a struggle. Many chronic illnesses cause fatigue, muscle weakness and pain. All of which makes getting comfortable difficult in even the best circumstances. The reality for many people with a long-term illness is that normal furniture is simply unfit for their use, or for their carers to help them.

    While it can be difficult to remove the symptoms of pain and weakness, it is much easier to acquire some furniture that is designed for people in weaker conditions. By searching out specialized chairs or reliable hospital beds for sale, the comfort of people living with a long-term illness can be marginally increased. Many beds and chairs designed for chronically ill people take into account their lack of mobility, and therefore include features that can help them to sit up or get up. This can be especially welcome when it comes to caring for someone with a chronic illness, as it takes some of the burden off the carer.

    The level of investment in this type of solution should fit the requirements. If there is slight discomfort sitting for long periods of time, a specialized padded chair or bed with backrest elevation could be all that is required. For more extreme needs, there is equipment that can help to lift and rotate supine patients and allow carers to help them up with minimal physical effort on their part.

    Transforming the environment that a chronically ill person spends most of their time in into an environment that is designed to help them will not only ease the physical burden, but it is also likely to help them fight the mental war as well.

    The Emotional and Mental Struggle

    For most people, living with a long-term or chronic illness can be emotionally and psychologically taxing. Coping with the loss of independence, frustration of their situation, as well as feelings of depression and anxiety, are all part of the reality of living with a long-term illness. For the carers and family members of the chronically ill, feelings of guilt and helplessness are also common, as well as the possibility of burnout if they are required to sacrifice their own desires to help their loved one.

    Finding solutions for the mental war is often not as simple or convenient as buying new furniture, but it is every bit, if not more, as important as achieving a level of physical comfort. There are a number of things that can be done to help win the mental battle for people with chronic illness and their carers, including, but not limited to:

    • Freely communicating with each other about needs and feelings. Being able to have an open dialogue can help both carers and chronically ill people to feel closer and understand each other better.
    • Engaging in professional therapy or counselling. Even if it’s just to talk through your feelings, it can be incredibly beneficial to speak to a professional.
    • Joining community support groups. Being part of a community of people with similar experiences helps you feel like you aren’t going through it alone.
    • Picking up hobbies. While it might seem cavalier to suggest, making sure that both chronically ill people are still doing things for no other reason than enjoyment is an important part of helping them to live with their illness.

    Remember, everyone copes with things differently. The key is to find what will ease the mental burden for you. If therapy doesn’t work, maybe hobbies like reading or painting could prove therapeutic.

    The Elephant in the Room, Cost

    It might not be nice to discuss it, but the harsh reality is that, in many cases, living with a chronic illness can be expensive. Not only are there costs, sometimes exorbitant, associated with medication, equipment and potentially necessary modifications to the home, but there is also the consideration that income streams are likely to dwindle or stop. For many families, this means that they have to make sacrifices and attempt to find their way through complicated financial systems.

    There are no silver-bullet solutions for easing the financial reality of living with a long-term illness. Some families will simply have fewer options than others, but there are some things that everyone can do to help, such as:

    • Reaching out to social workers. Getting in touch with someone who specializes in finding assistance and helping people in your situation is a must. They will know the ins and outs of different programs and grants that might be able to help you.
    • Signing up for benefits. Many areas and regions have some levels of government assistance available for chronically ill people who are in difficult financial positions. It might not be ideal, but this is the time to ask for help.
    • Budget and plan. Where you can, plan for the future and budget accordingly.
    • Take advantage of sales and second-hand options. It might not be ideal, but keeping an eye out for refurbished and second-hand options for tertiary needs like furniture could save a good deal of money.

    The financial reality can often be grim, but taking some steps to help feel at least partially in control is likely to alleviate some measure of financial stress.

    Don’t Let the Daily Routine Overcome You

    For many people living with long-term and chronic illnesses, the daily routine can be complicated and tiring. There are medical appointments to keep and complicated medication regimes, add to this that the normal activities like keeping up personal hygiene, cleaning the house and preparing meals might all be difficult or impossible activities. The daily routine can be incredibly difficult for many chronically ill individuals.

    Everyone’s situation is different, but some solutions for easing the daily routine include things like:

    • Using technology. If possible, investing in smart technology and apps can help to organise the day. Reminders for medication and hygiene can help to keep things on track.
    • Plan it out. If you plan out the entire daily routine, it will reduce the likelihood that anything important gets left out.
    • Use automation. Getting groceries delivered or having scheduled prescription refills can be a huge time-saving boon for the chronically ill and their carers.
    • Prepare in advance. Preparing meals, medications and appointments in advance is a smart time-saving method. This means cooking batches of things and setting out the week’s medications ahead of time.

    While specific situations will vary, preparing and planning are likely to be helpful to everyone, even if just to mentally understand what each day is likely to look like.

    Staying Connected and Social

    For many people living with a long-term or chronic illness, feelings of isolation and disconnection can be common. They have to abandon their previous lives and all the connections and socialisation that went along with them. They might be limited by their condition and can often feel as though the world is moving on without them, leaving them forgotten and alone.

    Fighting these feelings is a key part of the mental war against chronic illness. Thankfully, there are plenty of simple ways to help people feel connected to others. This includes, but is not limited to, the following:

    • Keeping in touch. Keeping in contact and encouraging family and friends to visit periodically can be a huge mood-booster.
    • Make use of volunteers. Many regions have volunteer programs designed specifically for the purpose of helping people feel connected, even if they cannot leave their homes.
    • Join digital communities. The modern digital age abounds with digital communities that people can join. Just about any interest or hobby under the sun has a digital community associated with it. Engaging with these communities is a great way to make new friends and remain social.

    Even if their old social life is a thing of the past, chronically ill people can find ways to connect with others and build a new social life.

    Keeping Hope Alive Matters

    One of the most difficult things for many people with chronic and long-term illnesses to do is to keep hope for the future. It can be devastating to be diagnosed with something that dramatically alters what you had planned for your future and hoped for in your life. But losing hope for the future is a hefty blow in the mental war.

    While the overall outlook might not seem ideal, taking solace in small victories is often the best solution to keep hope alive. Any reason to celebrate is a good one.

    Add to this the setting of realistic goals. Planning to walk a marathon immediately isn’t realistic, but getting to the end of the garden and back could be within your grasp. Even a small goal or accomplishment like learning a skill online could be enough to give someone a newfound sense of purpose.

    Many people might find comfort in things like meditation, faith or philosophy, and there are huge libraries relating to all of these disciplines online. Sharing your experiences with others and helping them to come to terms with their own illnesses might also provide a sense of purpose and bring hope.

    It might seem impossible, but keeping a positive mindset and having some hope for the future can be massively important for someone’s well-being.

    Final Thoughts

    Living with a chronic or long-term illness is one of the most difficult things that many people will experience. It takes a great deal of strength, both from the chronically ill and from their friends and family.

    We have discussed only a few of the challenges that the chronically ill are likely to experience every day. Everyone will have a different experience and face different challenges, but each challenge they face will have some solutions.

    Keep hope alive and live the best way you can, whatever that means for you and however you can.

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  • Affiliates | Manna from Heaven | Kingdom Wealth

    Affiliates | Manna from Heaven | Kingdom Wealth

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  • Where To Start When There Is So Much Suffering

    Where To Start When There Is So Much Suffering

    Let’s face it: Things feel incredibly hard right now. Of course, there are always difficulties and challenges, but particularly at this moment, I find myself heartbroken, overwhelmed, and angry more often than usual. Maybe you can relate?

    Perhaps like you, I am at a loss for what to do to address the suffering around me at this time. There is heartbreak, struggle, anger, fear, and despair in our homes, communities, and on the news and social media. Though there are some things we can do and action we can take, often much of this suffering is beyond our capacity to control.

    Self-Compassion Works for Collective Pain, Too

    When it starts to feel like too much to bear, I find myself wondering how to be with it all. How to be with the heartbreak, the suffering, the difficulties inherent in life. In my experience and work, I have found that one of the most helpful ways to navigate these challenges is through self-compassion. 

    Of course, self-compassion is a powerful ally when we are personally experiencing a difficulty. But self-compassion is also a powerful internal resource we can draw on in response to the suffering of others. Even if it is someone we don’t know, our hearts are touched when others are struggling. That is why it is essential to start with ourselves so that we can respond from a place of love and care, rather than fear, despair, frustration, or anger.

    So, what is self-compassion? Imagine if a dear friend was struggling with something, and then consider how you would respond to them. Now, gently turn that care, warmth, and kindness toward yourself; that is self-compassion.

    In the research, self-compassion is shown to have many benefits, including increasing resilience and optimism as well as decreasing anxiety and depression. It helps us hold suffering, both our own and that of others, more spaciously and with tenderness and warmth. The ability to offer ourselves compassion helps buffer the emotional distress that can accompany the empathetic response.

    Though self-compassion doesn’t necessarily fix the problem, it does invite a deeper calm and clarity as we approach it, because we tend to make wiser choices when we feel cared for. Caring for ourselves, especially when things are hard, enhances our capacity to navigate those difficulties and is a skill that we can learn and access readily.

    Practices You Can Try Today

    These practices work to strengthen our awareness and compassion, which can  help us avoid the extremes of being either overwhelmed or numbing out.

    One For Me And One For You:

    Based on the giving and receiving compassion practice from the Mindful Self-Compassion Program, the “one for me and one for you” practice can be tremendously helpful when we are feeling overwhelmed by the suffering of others. With a little repetition, it can even be accessible in the moment when encountering someone who is struggling.

    Bring to mind someone, even a group of people, who you know are suffering. This could be someone you know personally or hear about on the news. Now, check in with yourself and see what would best support you in being with their struggles as much as possible. It could, for example, be patience, calm, strength, or acceptance. Bring your attention to your breath and consciously offer that to yourself on the inhale and gently release on the exhale.

    After a few rounds, and if it feels right for you, you may now consider what they most need—they may have even voiced this need. It may be the same thing you need or something different. Continue to take in for yourself what you need on the inhale and offer them what they need as you exhale. You can even let go of the specific words and simply say to yourself, “One for me, and one for you,” as you continue to focus on your breathing.

    Kind Touch:

    Offering yourself a tender and gentle touch is one of the easiest ways to access self-compassion. Try putting a hand on your heart, holding your own hand, gently touching your cheek, or rubbing your arms like a gentle self-hug. Though it may initially feel awkward, research shows the benefits of this practice. Just as we might reach out to hug a friend or gently touch the arm of someone in need, we can also offer this loving, caring touch to ourselves. This kind touch releases the chemicals that support comfort, care, and connection, giving our body the message that we are safe and cared for in the moment.

    Of Course…Honey Practice:

    This phrase integrates the three aspects of self-compassion—mindfulness, common humanity, and self-kindness—used in the Mindful Self-Compassion Program. When you are struggling with something, you can say to yourself, “Of course, this is hard, honey,” or “Of course, you are scared, honey,” or “Of course you feel sad (angry, overwhelmed…), honey.” Saying the words “of course” as part of this phrase acknowledges our common humanity, that anyone in our circumstances could feel this way. Feeling like this is simply part of being human. Naming the emotion is the mindfulness aspect of the phrase, and using the term ‘honey’ (or another term of endearment) is an expression of self-kindness. I often use this phrase, usually with my hand on my heart, and have found it to be invaluable, especially when caught in a moment of intense reactivity.

    Start Where You Are, and Go From There

    If you are feeling heartbreak, fear, outrage or anything else in response to the depth and breadth of suffering in the world (or in your own life), start right where you are. Take a moment to care for your own heart and mind before responding to the world, which so desperately needs our loving presence.



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