Rise and SHINE!

Tips to starting your day off positive!

“What you do today can improve all your tomorrows”

Start your day off right with a positive morning routine! We all know that every good mood starts with starting your day off right. By adopting this into your daily routine, you can change the way you take on your whole day.

We all know that those recommended eight hours of sleep can do wonders to wake up feeling refreshed and ready to take on the day, but let’s be honest, not always possible, right!?

I mean sure, some do have that kind of luxury. I remember when I did, before my littles came along (lol) But still, for those who do get that awesome, well deserved recommend sleep, that isn’t always enough to maintain that emotional positivity throughout the day. So, not only are we talking about feeling well rested here, we are talking about how you truly feel mentally & emotionally. Because let’s face it, sleep doesn’t come with a magic wand.

But maybe these routine tips can be an alternative to a magical day!

A study on the psychology of habits demonstrated that people may rely more heavily on habits when stressed, suggesting that forming healthy routines could help people maintain physical, emotional, and mental health during stressful times.

How much time do you have in the morning?

When building your morning routine, it’s important to consider how much time you have. Even if you only have 20 minutes to spare each morning, you can use that time to promote good mental health.

If you have a very limited amount of time in the morning, try identifying your biggest pain points or stressors as you move through your morning rather than seeking to cram a variety of activities and tasks into a small window of time. If you have more time in the morning than others may have, then that’s great! Get into that new routine, but that doesn’t mean that someone with limited time cannot also have a morning routine.

Meditation, planning the rest of the day, or preparing a healthful meal could be some simple, but positive changes to your morning routine.

Routine ideas:

• Prepare – A positive morning routine is only as strong as the bedtime routine that came before it. Which aspects of your bedtime routine should you use to ensure the positivity of your morning routine? Try preparing what you’ll need, such as coffee, meals, or an outfit, the night before. Making sure your keys, bag, and other essentials are near the door, especially if you need to leave home first thing in the morning, can also help reduce stress and chaos.

A solid bedtime strategy often comes together with good sleep hygiene, and good sleep hygiene can help you get a more refreshing night of rest. Quality sleep, meanwhile, can help minimize symptoms of mental health issues like anxiety, and even psychosis (while lack of sleep may exacerbate these symptoms), so your morning routine may only support your mental health to the extent that you slept well that night.

So, of course this touches on both morning and night routines and how the two can make this a successful routine, together!

• Let light in – Exposure to bright light first thing in the morning increases feelings of wakefulness. To clear away morning grogginess, try turning on a lamp or your bedroom lights, or take in some sunlight within the first 5 to 10 minutes of waking up in the morning.

A morning routine may help individuals who experience more hours of darkness continue to feel awake each morning, even if the sun has not yet risen. Those who live in higher latitudes (father away from the equator) will experience more seasonal darkness. Individuals who live farther away from the equator have been shown to experience higher rates of Seasonal Affective Disorder “SAD” and sleep issues have been identified as a key factor in SAD. A morning routine may help individuals who experience more hours of darkness continue to feel awake each morning, even if the sun has not yet risen.

For those who routinely wake up before the sun has risen, blue light has been proven to help people feel awake in the morning. Using the right kind of light first thing in the morning could help decrease morning drowsiness and increase alertness more quickly.

• Make your bed – It takes minutes to make a bed, but bed making is still a task which many people neglect. If aren’t currently in the habit of tidying up your bed each morning, you might want to reconsider. Studies Sleepopolis have shown that the habit of making one’s bed are positively correlated with better sleep and an overall happier mood.

Wow! Looks like I need to start making my bed each morning, and enjoy it. Who knew?!

Now are people who are already happier and get better sleep also more likely to make their bed in the morning? Perhaps. But some experts argue that making one’s bed first thing in the morning is an effective way to boost your self-esteem. By completing a task first thing, you’ve boosted your own confidence in your ability to set things in order and may be more likely to continue that trend throughout the day.

• Hydrate – According to a study, According to a study dehydration can negatively impact cognitive function. As most of us wake up a little dehydrated after a night’s sleep, rehydrating first thing in the morning can help improve cognition. Dehydration has also been linked to fatigue as well as symptoms of low mood, including irritability and confusion.

While adequate hydration alone probably won’t cure mental health issues such as depression or anxiety, chronic dehydration also isn’t likely to make those conditions any easier to handle. Drinking water is a good way to hand yourself the energy to deal with the symptoms that come with many mental health issues.

So you heard it, drink up! ..water that is!

• Nourish – When asked what might be one of the best things someone could do for their mental health first thing in the morning, a licensed mental health counselor recommends getting something to eat. “Eating something within an hour or so of rising brings your blood sugar level up and prevents crankiness. You’ve been fasting all night. Eating something, especially something with complex carbs, fat and protein, will not only improve your mood, but will give you an energy boost to carry you through your morning activities,” she explains. “Never underestimate the power of a balanced blood sugar level throughout the day to help manage your mood.”

Many studies back this claim. Those who ate breakfast daily were less depressed than the control group who did not eat breakfast every day. Those who ate breakfast also reported lower levels of stress. Another study found a link between the regular consumption of breakfast cereal and lower cortisol, which are (stress hormone) levels.

Research also continues to tell us that while breakfast is an important meal, what’s more important may be what it’s made of. Boost the benefits of eating breakfast by incorporating some protein, healthy fats, and complex carbohydrates.

Hey, you won’t have to tell me twice! Eat for happiness, bring it on! and even more, healthy food. Just the thought of “healthy food” makes you feel good.

• Write down what you’re grateful for – Research shows that gratitude can increase an individual’s happiness, improve relationships, and enhance one’s sense of well-being. Even dedicating a short amount of time to gratitude each day can help improve symptoms for those who experience mental health issues. To start your day off with a grateful mindset, try writing down three things you’re grateful for, and keep them present in your mind as you start your day. Even when you keep your list private, studies suggest you’re very likely to benefit from the practice of fostering gratitude!

• Motivate – Motivation plays a science-backed role in reducing sleepiness and promoting wakefulness. When motivation is hard to come by, getting out of bed can be difficult. If you routinely struggle with the will to get out of bed first thing in the morning (and you’re already getting adequate sleep), consider adding something to your routine that adds a spark of joy and motivation—something that helps pull you out of bed and boost your mood. This could be anything from an activity you enjoy, such as walking a dog, to a new type of coffee you’re excited to try.

Some individuals with depression may experience something called “morning depression” which is another way of saying Diurnal Mood Variation. This depression symptom can, in many cases, make it incredibly difficult to get out of bed in the morning. If you think depression may be preventing you from summoning the motivation to get out of bed in the morning, it may be time to seek a mental health professional. It never hurts to understand why you are feeling any way that has you down, and what you can do to help those emotions.

• Avoid Technology – Now this is a good one! I know, I know.. how do we avoid technology in this day and age. And why would we want to?!

Well, while technology can be used strategically to enhance a person’s mood and mental health, smartphone use in particular can easily become a compulsive behavior that erodes rather than fortifies mental well-being. Research has found that problematic smartphone use is linked to increased anxiety and depression.

Consider avoiding or cutting down on the time you spend looking at a smartphone screen first thing in the morning. Doing so may help increase your mental clarity and sense of purpose for the day while shielding you from information about news stories, politics, or social media drama, which can often contribute to a low mood.

You may think I’ve lost my mind…but I agree with this one. I have had social media and news effect my mood horribly, more times than one. A break from technology couldn’t hurt. I think most everyone has found themselves caught up in their phone a bit too much at some point.

• Meditate – Morning meditation can help you center yourself for the rest of the day and has many proven mental health benefits. Even 15 minutes of daily meditation can produce the same stress-relieving effects in the body as taking a vacation. Meditation has also been shown to reduce stress, anxiety, depression, and even pain!

If you have time, try a 5 to 15-minute meditation as one of your first morning activities. Find a quiet, comfortable place to sit. Set a timer for the time you have to meditate that day. Then meditate. One popular way to meditate is to close your eyes and focus on the present and on your breaths. Many people also use guided meditations to get started.

Speaking of putting down the phone in the previous tip, there are guided meditation apps! But hey I didn’t say to lose your phone completely! Especially when it’s used for a positive purpose. Or maybe you can even get a nice DVD.. Do those still exist?

• Make a list – Writing a to-do list at the beginning of your day can help you plan what you need to get done and more effectively organize and execute the tasks on your list. Often, we have so much to do that we can’t hold it in our minds all at once, and the idea of forgetting an obligation can be anxiety-inducing. Take a couple minutes to jot down your goals for the day, and you won’t need to worry about forgetting to do anything on the list!

List-writing works by reducing chaos and lending structure to your day, as well as support for your memory. To write an effective list, start with your top objectives for the day. Keep it small, realistic, and focused–monitor negative self-talk and watch out for tasks that aren’t necessary or contribute to distraction. Organize yourself around your values and goals and seek to channel your best “you.”

I actually second this! I am a list writer, personally. And it helps, a lot! Because sometimes it truly is hard to remember things with a busy schedule. And hey! It helps your memory, while having that list of things to remember! Say what??

• Physical Activity – For those with busy schedules, getting moving first thing in the morning is one good way to make sure they get exercise that day. As exercise is proven to have a positive effect on mood and can help reduce symptoms of depression and anxiety, it’s something to consider prioritizing. While your physical activity can include a morning run, it doesn’t have to. If you’re short on time, even stretching and some jumping-jacks can give you a chance to get your blood flowing.

Exercise releases endorphins, which can help reduce stress and anxiety; in the morning, this can contribute to a sense of calm that helps guide the first part of your day.

Whether you have 5 spare minutes or multiple hours each morning, a routine can help individuals set themselves up for better mental health throughout the day. Choose morning activities that allow you to work with rather than against yourself. And if you find you’re struggling with mental health symptoms that interfere with your well-being and daily activities, reach out to a licensed and compassionate mental health professional.

Nothing like a good morning run to get those endorphins flowing, as I would say. I was a runner for about 5 years. But any exercise of your liking will do!

How do you feel about these suggested morning routines to add that positivity into your day?

Personally, I love to start my day with a warm cup of coffee and end the day with a nice cup of tea! I literally have a collection of different types of teas. From sleepy time tea, to detox tea! The list goes on. Meditation is also an important part of my day. But I’m now thinking it would be a good idea to adopt that bed making tip! I usually crawl out of bed and the rest is history in my room until night time. lol.

I would like to end this post with a motivational quote of the day:

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” – Marcus Aurelius

It’s time to have “The Talk”..

It’s time to talk about suicide prevention, warning signs,
and how to get help, or help someone else in need. It’s
important to understand suicide and what leads people to
such a vulnerable place. Let’s talk, let’s save lives!

Let’s start by understanding that suicide does not discriminate. No matter your age, gender, or ethnicities, you can be at risk. There is no single cause, as suicidal behavior is complex.
Many different factors can play a role in someone making a suicide attempt. But those most at risk do tend to share specific characteristics.

Here’s a list of the main risk factors for suicide:

– Depression, anxiety, substance abuse disorder, PTSD, or other mental disorders.
– Chronic pain.
– A prior suicide attempt.
– Certain medical conditions.
– Family history of a mental disorder or substance abuse.
– Family history of suicide.
– Family violence, including physical or sexual abuse.
– Having recently been released from prison, or jail.
– Having guns or other firearms in the home.
– Being exposed to others suicidal behavior, such as that of family members, peers, or celebrities.

Additionally, many people have some of these risk factors but do not attempt suicide. Keep in mind that it is important to understand that suicide is not a normal response to stress.

In fact, suicidal thoughts or actions are a sign of extreme distress, not a harmless bid for attention, and should never be ignored.
PLEASE, please, never think someone is only trying to get attention while displaying suicidal thoughts, actions, or even talking directly about attempting it. NEVER tell someone that they are just seeking attention. This could cost someone their life.

Additionally, a lot of the time someone with suicidal thoughts will not disclose that information to anyone. That is another reason why it is important to know the warning signs. Everyone reacts to this emotional state differently. It never means that one situation is more important than the other. Someone in crisis is exactly that, a crisis situation. They need help to overcome these emotions, rightfully so.

If you may be one who’s having warning signs or thoughts of suicide. Please seek help. You can overcome this. I have been there myself. I was at my end. I will admit. But looking back I can not imagine if I would have chose suicide instead of the help that I deep down knew that I needed. I am living proof that it is possible to seek help and recover. My story is far from easy, far from nice. It’s actually quite dark…

If anyone ever needs to talk, you can email me, directly! I would love to hear from you.
E-mail: selflove1013@yahoo.com
My name is, Jamie. And I do care about you!
That is my direct email specially made for chatting. And we can go from there.
Below I will also list the Lifeline National crisis hotline, which is totally confidential and free. I post a similar hotline on all of my blogs, which is also confidential and free.

I truly have honest passion for this and for all people. I want us all to beat this together and live the life we know that we are able to live. We are WORTH IT. We all have a beautiful journey of life awaiting us.

Often, family and friends are the first to recognize the warning signs of suicide. Whichs can be the first step toward helping an at-risk person find treatment with a specialist.

National Suicide Prevention Lifeline:
Call: 1-800-273- TALK (8255)
En Espanol 1-888-628-9454
The lifeline is a free, confidential crisis hotline that is available to everyone 24 hours a day, seven days a week. The Lifeline connects the caller to the nearest crisis center in the Lifeline National network. These centers provide crises counseling and mental health referrals.
People who are deaf, or hard of hearing: Contact the Lifeline via TTY at:
1-800-799-4889.

Crisis Text Line: (Available to everyone)
Text “HELLO” to 741741
This text hotline is also available 24 hours a day, seven days a week throughout the US.
The Crisis Text Line serves anyone, in any type of crisis, connecting them with a crisis counselor who can provide support and information.

Please, never be afraid to use these hotlines. I personally feel like it’s a comfortable approach over the phone or via text, if one may be nervous about an in person contact during a time so vulnerable.

Lets jump back in and talk about the Signs and Symptoms.
The behaviors below may be signs that someone is thinking about suicide.

– Talking about feeling empty, hopeless, or having no reason to live.
– Talking about wanting to die or wanting to kill themselves.
– Talking about great guilt or shame.
-Making plans or even looking for ways to kill themselves, such as searching for methods online, maybe even lethal methods. (pills, guns.)ect.
– Talking about feeling rapped or feeling that their is no solution to their situation.
– Feeling of unbearable pain. (emotional and/or physical)
– Using drugs or alcohol (even more often)
– Talking about feeling like being a burden to others.
– Acting anxious or agitated. (even irritable)
-Withdrawn from family and friends. (Anti-social)
-A change in sleeping and/or eating habits.
-Showing rage or maybe even talking about seeking revenge.
– Talking and/or thinking about death often.
-Taking great risks that could lead to death (such as driving excessively fast)
– Extreme mood swings, sudden changing from very sad to very calm or happy.
– Saying goodbye to friends and family.
– Giving away valuable, important, personal possessions.
-Putting affairs in order (making of a will)

If any of these warning signs apply, seek help. for either yourself, or others. Particularly if the behavior is new or increased lately.

Also, remember to pay attention to social media post. Sadly, I have seen it too many times lately. It’s almost like the new way to write a suicide note. Social media has turned into such a huge use to this generation.

I want to share a method with you that could be very helpful...

The 5 action steps for Helping Someone in Emotional Pain:

1. ASK – “Are you thinking about killing yourself?” It’s not an easy question, but studies show that asking at-risk individuals if they are suicidal does not increase suicides or suicidal thoughts.

2. KEEP THEM SAFE – Reducing a suicidal person’s access to highly lethal items or places is an important part of suicide prevention. While this is not always easy, asking if the at-risk person has a plan and removing or disabling the lethal means can make a difference.

3. BE THERE – Listen carefully and learn what the individual is thinking and feeling. Research suggests acknowledging and talking about suicide may reduce rather than increase suicidal thoughts.

4. HELP THEM CONNECT – Save the National Suicide Prevention Lifeline’s (1-800-273-TALK (8255) and the Crisis Text Line’s number (741741) in your phone, so it’s there when you need it. You can also help make a connection with a trusted individual like a family member, friend, spiritual advisor, or mental health professional.

5. STAY CONNECTED – Staying in touch after a crisis or after being discharged from care can make a difference. Studies have shown the number of suicide deaths goes down when someone follows up with the at-risk person.

Treatment options!
There are many great options out there for quality treatment.
Interventions: Safety Planning and Follow up phone calls.
– Safety planning has been shown to help reduce suicidal thoughts and actions, as well as develop a plan that describes ways to limit access to lethal means such as firearms, pills, or poisons. The plan also lists coping strategies and people and resources that can help in a crisis.
– Follow-up phone calls. Research has shown that when at-risk patients receive further screening, a safety plan intervention, and a series of supportive phone calls, their risk of suicide goes down.

Psychotherapies:
Multiple types of psycho-social interventions have found to help people who have attempted suicide. These types of interventions may prevent someone from making another attempt.
– Cognitive Behavioral Therapy (CBT) can help people learn new ways of dealing with stressful experiences through training. CBT helps people recognize their thought patterns and consider alternative actions when thoughts of suicide arise.
– Dialectical Behavior Therapy (DBT) has been shown to reduce suicidal behavior in adolescence. DBT has also been shown to reduce the rate of suicide in adults with borderline personality disorder, a mental illness characterized by an ongoing pattern of varying moods, self-image, and behavior that often results in impulsive actions and problems in relationships. A therapist trained in DBT helps a person recognize when his or her feelings or actions are disruptive or unhealthy, and teaches the skills needed to deal better with upsetting situations.

Medication:
Some people at risk for suicide might benefit from medication. Doctors and patients can work together to find the best medication, as well as the right dose. For people at risk for suicide that have both a mental illness and substance use problems, these people might benefit from medication along with psycho-social intervention.

I would never push medication on someone nor would I tell someone that it isn’t a good option when looking for treatment. The fact is, it will be different for everyone.

I remember trying a few different medications before I got the right one that worked with me. Before finding what was right for me, the medication actually made me feel worse. But any good doctor and therapist will work with you to make sure you find the quality care, the right options and medication for you. I mean at one point, early in my treatment I was misdiagnosed with bipolar disorder. When in fact I was suffering from PTSD. Which I do see how the two can be confused..they both are causes of terrible mood swings and aggressive behavior. But I finally found a medication recently that works amazing. It not only helps my PTSD, but it also works as one with my anxiety and depressive episodes. I have been on this medication for almost a year and though it took a few dosing adjustments, I haven’t have an aggressive episode or an anxiety attack in almost a year! It feels absolutely amazing, and to be honest, it feels like freedom!

I want to end this blog by saying that I am so happy that I got to get this one out for you all and I wish everyone the most positive vibes! I truly mean every word I say. And I truly care about each and everyone of you. Break the silence, break the stigma. Push forward, and NEVER give up on you!
Remember, In case of a crisis, use the Lifeline that I posted above in the blog. Save it to your phone for someone in need, or if you may ever need it. And PLEASE if you ever need to chat, you can email me at the email that I listed above, also.

“A YEAR FROM NOW YOU’LL BE GLAD YOU STARTED TODAY”

Inhale positivity-Exhale negativity

Did you know that you can breath your way to a calmer you?

***Try out this breathing technique for anxiety reduction***.

Need a way to clear your mind of negativity? Or maybe you want to settle those unwanted feelings of anxiety…

We have all been anxious or stressed about something in our daily lives. I know all too well that nagging voice in the back of your head, or that pit in your stomach giving you over active butterfly’s at just the thought of something you may be dreading, or maybe over thinking. It can seriously interfere with a what was once a pretty normal day.. or hey, maybe you rolled out of bed already feeling that way.

So, I wanted to share a technique that I’ve learned through my journey of tackling that pesky unwelcome “friend” called anxiety.

Years ago, I had a therapist. Let’s call him, “Joe”. Well, interestingly enough, I already knew Joe. He was a therapist at my past alternative school. Yeah! I went to one of those! But I was an obedient teenager, I swear! haha. I was actually quite quiet and shy, just unfortunately, overwhelmed by depression and anxiety. So, I needed a learning facility with that added bonus, therapy!

But yeah, I was excited to have Joe as my therapist at the local counseling facility that I chose to go to. I felt comfortable already having that established therapist to patient relationship. He was a pretty laid back guy. Easy to connect with, you know, someone a teenager would be able to open up to. Thinking back I’m sure that was his goal personality. Haha. But he was also very professional and had a lot of great tips. Especially for that thing lives loves to eat some of us up inside.. You got it! Anxiety.. We even shared our personal poetry together! It was pretty cool to know that someone else had such a passion for it as I did. I’ve always liked the edgy, free flowing side of life. I know right, typical alternative school drop out. “oops” LOL.

Okay, so as for the life saving technique! Actually quite literal, because I would honestly get so anxious that I’d eventually go into full blown anxiety attack mode, like all the time. So yeah, it felt quite life saving. I never knew how to tame that pesky feeling. I mean I never even knew that it was possible.. Other than a quick fix medication. Not that I’m against medication, but let’s be honest even being on an anti-anxiety pill, there are those days when it still sneaks through the cracks.

There was this breathing technique that Joe taught me. One that stuck with me all through the years, one that worked surprisingly well. At first when he mentioned what we were going to try that session, I felt like it was silly and there was no way that it would actually work. I didn’t have much faith in anything at that point in my life.. He said that he called it the 10 second technique. Sounds like a quick enough fix, right?

He began by telling me to always make sure I’m sitting in a comfortable seat or lying down before beginning. Pretty much any place that wouldn’t distract me, so someplace quiet. So we were in the perfect place! I was sitting in my comfy therapy chair! Okay. So, get comfy, check! He proceeded to instruct me to close my eyes and relax. To make sure I breathed at a normal pace and cleared my mind.

So, of course it’s important to be comfortable and to at least try to clear your mind, not breathing fast, as in hyperventilating, but I mean, hey Joe! not always possible! Right? …anxiety much?

Here is where the real art started. He said to close your eyes and count to ten, ten times. Making sure to breath steadily, count normally, don’t rush. Inhale through your nose and exhale through your mouth. Sounds easy enough right? And maybe you’re evening thinking, well okay, but how does this really help? It sounds too simple.

Here’s the most important part. When you are counting to ten, ten times. If you have even the smallest negative thought, you have to start over again from the beginning, until you can count to ten, ten times without any negative thought. And by that time, you are so distracted from those bad feelings and negative thoughts, that you are now back to reality, your body and mind totally let go of what was just putting your through so much chaos. You realize that you didn’t even get that dreaded anxiety attack, or if you were already having one, it’s gone! Or of course maybe you just had that nagging butterfly, pit in your stomach feeling.. but only now, it’s a thing of the past.

It’s not a cure for anxiety, but more a break away from the anxiety in that moment of time. I truly live by it. It’s not even something I thought would help when Joe first suggested we try it. It just naturally stuck. It stuck with me because it was my first true self calming technique to subside my anxiety. I will forever be thankful for that session.

I will always offer that technique to anyone who may need a helping hand with anxiety. I mean, you don’t even have to be diagnosed with anxiety to use it. It would even help for something as simple as those interview jitters!

And if anyone is wondering, I don’t see Joe anymore. I know! Who will I share my ever so edgy poetry with now? Well, I eventually went a different route in my journey, but know that it had nothing to do with my cool friend, Joe! He is out there somewhere teaching awesome anxiety techniques! And me?Well, I am, too.

Ten second breathing technique: (kick anxiety’s butt)

•Go to a distraction free environment.

•You can either sit or lay down. Just be sure that you are completely comfortable.

•Relax as best as possible and try to make sure you are breathing steadily. (Inhale through your nose, Exhale through your mouth) Steady breaths.

•Begin to count for 10 seconds at a time. (Normally paced counting) No rushing!

•Continue to count up to 10 seconds, 10 times. (Each time only thinking positive thoughts) Positive thoughts = positive feelings!

•Anytime you have any sort of negative thoughts at all. Start over from the beginning. 10 seconds, 10 times.

•It’s important to do this until you can get through the entire exercise with no negative thoughts at all. Nothing besides positivity!

You will then be on your way to a smooth, anxiety free day! Just as your deserve. Just as you will. Because you are strong and you will conquer that pesky unwanted visitor, we call anxiety.

For a crisis situation: •Call 1-800-273-TALK (8255) to reach a 24-hour crisis center, text MHA to 741741

“I CAN and I WILL. I will NEVER give up.” 🖤;