It's not “don’t meditate” but rather, that meditation is like many things — great for some people, but not necessarily for everyone. If you’ve struggled with traditional forms of meditation, yet still crave a way to settle your mind and ease your anxiety, happily, there are other approaches that can create a similar kind of mental expansiveness to that offered by meditation. These techniques don’t have nearly the same fervor or body of research backing them, but they are valuable alternatives, especially for those of us who find meditation unbearable rather than unburdening.

Meditation Is Not Great For Everyone

I find that visualization gives me the same kind of distance and space that many people find in meditation, but it also engages my imagination in the process. Rather than feeling like I need to sit with uncomfortable feelings or ideas, it allows me to transform them creatively — not to avoid them but to work with them in a generative, dynamic way. I haven’t found great research on the use of visualization as a meditation alternative, but there are <a href="https://journals.lww.com/ajnonline/Citation/1998/98120/The_Benefits_of_VISUALIZATION__Research_suggests.25.aspx">anecdotal accounts </a>of nurses using visualization with patients, particularly children, as a method of relieving pain.

1. Visualization

Certain types of coloring may help reduce anxiety. In particular, <a href="https://files.eric.ed.gov/fulltext/EJ688443.pdf">research shows </a>that coloring a complex abstract design such as a mandala or a plaid pattern can reduce anxiety in a meaningful way. Structured patterns like this have strong symmetry that taps into the harmony aesthetic, which promotes calm through symmetry and balance, quieting the visual noise of our surroundings so we can focus more deeply on what we care about. Tied to this, <a href="https://www.tandfonline.com/doi/abs/10.1080/07421656.2019.1645498">subsequent studies </a>have shown that coloring not only decreases anxiety, but also increases mindfulness and may also improve attention and creativity.

2. Colouring

Drumming is a grounding activity that lets us blow off steam in a safe and non-aggressive way. Notably, drumming is one activity that has typically been studied as a group intervention rather than an individual practice. It’s possible that solo drumming also has benefits, but <a href="https://link.springer.com/article/10.1186/s13612-016-0048-0">current research </a>on drumming tends to focus on the physical experience of rhythm, synchrony and belonging as the key drivers of mental well-being.

3. Drumming

Looking upward may also help, as this increases the amount of light that enters the eye, which itself has distinct benefits for mental well-being. Little research has been done on cloud gazing (sadly!), however <a href="https://journals.sagepub.com/doi/abs/10.1177/0013916518807274">one study </a> points to the benefits of sky views as restorative, and accessible. While green nature views have been widely shown to help reduce stress, sky views are beneficial because they can be accessed even in dense urban areas.

4. Cloud Gazing

<a href="https://juliacameronlive.com/basic-tools/morning-pages/">Morning pages </a>are a creative tool devised by the writer Julia Cameron in her celebrated book <a href="https://geni.us/DBoXUYo">The Artist’s Way </a>. To do them, you simply write three long-hand pages first thing in the morning, writing without stopping and allowing whatever thoughts arise to go onto the page. For writers, morning pages are a way of breaking through the pressure of the blank page and opening a line of dialogue with your creative brain. No one has to read them. In fact, you can place them directly into the trash when you’re done if you choose.

5. Morning Pages

Walking meditation is <a href="https://ggia.berkeley.edu/practice/walking_meditation">a form of meditation </a>in its own right, but even if you don’t have a formal walking meditation practice, some form of mindful movement can be calming. Walking is easy and accessible to most people, and for those who feel stuck when attempting a seated meditation, it can help by engaging the body as well as the mind in the act of quiet reflection.

6. Walking

Meditation is great for some people but not for everyone -- including author and designer Ingrid Fetell Lee. Here, she shares some alternatives that can help expand your awareness, calm your mind, and sink into the present moment.

mindfulness

Mindfulness

health

Health

meditation

Meditation

Can’t seem to meditate? 6 joyful activities for you to try instead

If you rely on an alarm to wake up, don't use your phone, opt for an old-school clock insteadIf you use your phone as an alarm, you could be tempted to at least peek at your emails, notifications or the news. You’re already letting someone else dictate what’s on your mind first thing. If you find a message from your boss, you can go straight from slumber into panic mode, where your heart is racing.Once you’re in that mode, it’s difficult to kick back into a more relaxed, contemplative, intentional state

1. Start with waking up right

It doesn't have to be long and emotional. It can be as simple as being thankful for having a bed, a roof over your head or having running water. You can wake up and be aware of what you already have — and be present. You might still have a stressful day ahead of you but studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed.

2. Count your blessings 

Think of 1 to 3 things that you want to accomplish today and that, crucially, you “can realistically get done.” Prioritizing your intentions in this way can help you cope with the stress, give you a sense of direction and a sense of accomplishment as you knock every single item off your list.Debra Swan,a Chicago-based health coach who works with clients around the US suggested writing them down so you aren’t holding them in your head.

3. Set simple goals that you can accomplish for the day

“If you don’t have a routine yet, start small and simple so you can be successful,” -Debra SwanLike having a glass of water first thing in the morning. Its an incredibly simple habit that has an immediate payoff: it hydrates you and can also give you a sense of accomplishment, and in that way, it can be a gateway to other healthy morning habits. "Do that for a couple of weeks, then try adding some stretching, etc.” - Debra Swan

4. Start a simple daily routine that you CAN actually do

Figure out what it is you’re looking to feel more of in the morning and then put on something that helps you get there: like a quick guided meditation or a calming song when you want to feel more relaxed or your favorite upbeat tune if you wanna feel more energized.

5. Have a soundtrack for the day

Exercise releases endorphins, which can be a great stress reliever. This is individual to the person so it can be short and sweet. Just fnd something that works for your mornings like a quick stretch if you're pressed for time, rather than something like a 5K run that you’ll never get to and then feel bad about.

6. Get that body moving to release endorphins

The key here is to figure out what you CAN actually get done at the moment with the time and resources that you have and start from there; rather than going for something big right off the bat and not be able to do it or hit the ground running and loose steam midway. That will make you feel like you have not accomplished anything. Start with baby steps; though slow they add up quickly and create big changes that creep up on you.So write a list of baby steps you can take later today, tomorrow and each day for the rest of your life because life is a journey, not a destination.

Dream big, start with baby steps and get it done.

Because starting something big right off the bat is daunting and can be discouraging. Start with baby steps to hit your strides.

Follow these simple, expert-backed hacks and inject your a.m. with a little calm and confidence.

personaldevelopment

Personal Development

habits

Habits

timemanagement

Time Management

6 Easy Changes to your Morning Habits To Help You Get Your Life Together

<ul><li>One of the major attractions of becoming a psychologist is the opportunity to help others. </li></ul>If you enjoy working with people, a career in psychology is a great choice. While the job can be stressful at times, many psychologists describe their jobs as very gratifying and fulfilling.

1. Find Reward In Helping Others

<ul><li>One big advantage of <a href="https://www.verywellmind.com/how-to-become-a-psychologist-2794942">becoming a psychologist </a>is that you can have a rewarding career and still have plenty of time to spend with your friends and family.</li></ul>Psychologists who work in hospitals or mental health offices may not have work schedules that are as flexible as their self-employed counterparts, but there are still plenty of opportunities to set hours that work with your life and family demands.

2. Have A Flexible Work Schedule

Some individuals opt to work part-time, still earning a respectable income while leaving time to care for children and fulfill other personal obligations.<ul><li>It is important to note that these salaries reflect professionals who hold advanced degrees in their fields.</li><li> Those who have earned an undergraduate degree in psychology cannot refer to themselves as psychologists, as it is a legally protected title. </li><li>Those with <a href="https://www.verywellmind.com/what-can-you-do-with-a-bachelors-degree-in-psychology-2794943">bachelor's level degrees </a>also face lower salaries and fewer job options than those with more training.</li></ul>

3. Earn A Potentially High Salary 

If you enjoy working for yourself and have an entrepreneurial spirit, becoming a psychologist can be an excellent career choice. Establishing your own private therapy practice gives you the opportunity to have full control over your career.<ul><li>Psychologists working in specialized fields such as <a href="https://www.verywellmind.com/industrial-organizational-psychology-careers-2795653">industrial-organizational psychology </a>, educational psychology, and <a href="https://www.verywellmind.com/forensic-psychology-careers-2795639">forensic psychology </a>may also find opportunities for self-employment as private consultants.</li></ul>

4. Run Your Own Business

The field of psychology is both diverse and challenging, so no matter which field you choose to pursue, you probably won't find yourself bored very often. <ul><li>Clinical psychologists face constant challenges from clients who need their help in solving problems.</li><li>Other specialty areas such as sports psychology and forensic psychology face their own unique demands and obstacles. Being a psychologist might be stressful at times, but the profession presents intellectual challenges that keep the job interesting.</li></ul>

5. Find Plenty Of New Challenges

If you enjoy working with people and helping them achieve their full potential, then becoming a psychologist can be extremely rewarding.<ul><li>Whether you are <a href="https://www.verywellmind.com/child-psychologist-2795637">working exclusively with children </a>, adults, married couples or families, you will have the opportunity to meet and help people from all walks of life.</li></ul>

6. Meet A Wide Variety Of People

Learn more about some of the six great reasons you might want to choose a career as a psychologist.

Understand yourself and those around you.

psychology

Psychology

career

Career

mentalhealth

Mental Health

The 6 Benefits of Being a Psychologist

John S. Pemberton, an Atlanta pharmacist, at his Pemberton Chemical Company, first cooked up Coca-Cola as a tonic, for common ailments. He based it on cocaine from the coca leaf and caffeine-rich extracts of the kola nut. It is said that Dr. Pemberton carried a jar of his tonic to Jacob's bar where it was sampled and pronounced excellent; a delicious and refreshing taste. The drink was sampled for five cents a glass as a soda fountain drink and averaged nine drinks per day.

Coca Leaf and Kola Nut;  The Story of Coca-Cola

Who can tell what Dr. Pemberton was thinking, but one thing he could not have predicted was the potential of the beverage he created. He sold the rights of his business gradually till there was not one bit left, just prior to his death, he made his last sale: to an Atlanta businessman. The trademark first appeared in the Atlanta Journal, inviting thirsty citizens to try the new fountain drink. Mr. Asa G. Candler then proceeded to acquire each piece of the pie until he had the whole pie.

Where It Began

He acquired complete control of Coca-Cola, a name coined by Dr. Pemberton's partner who felt the fusion of the two words Coke and Cola would look well in advertising. Under the leadership of Mr. Candler, the trademark was registered with the name 'Coca-Cola in the year 1893, at the US Patent Office. Sales quickly increased in a period of 100 years, from 9,000 gallons to about 370,887 gallons. An additional blessing in that century was the establishment of syrup-making trees in Dallas, Los Angeles, and Philadelphia.

A New Era

Coca-Cola diversified its packaging and distribution after World War II and acquired some new products. Its first packaging, the contoured bottle was introduced in 1916 and later registered in 1960. Coca-Cola introduced its first lemon-lime drink, Sprite in 1961. It entered the citrus juice market with the purchase of Minute Maid Corporation in 1960. One thing is clear, Coca-Cola was not playing a fast-and-lose game in these waters, Coca-Cola was all about domination. It is not surprising that Coca-Cola's biggest competitor is water and not another fruit juice or beverage corporation.

Change is Here

The company began selling in China, East Germany, and India; it is even reported that in China, Coca-Cola was the only company allowed to sell cold-packed beverages in the year 1978. A major innovation for Coca-Cola came with the invention of plastic bottle packaging; made from recycled plastic (well, partially). Coca-Cola has long since added to its list of beverages and cool fruit juices and remains at the top of every occasion list; from events to parties, to get-togethers, even friendly hangouts.

Growth & Increase

Coca-Cola introduced Coke Zero, its zero-calorie soft drink but with the same regular taste as Coca-Cola in 2005 and acquired Energy brands in 2007. The big announcement came in 2007 when after acquiring Energy brands, Coca-Cola joined the Business Leaders Initiative on Human rights, a group of companies collaborating to develop and implement corporate responses to human rights affecting the business world. Today, the Corporation gives back, understands, and projects social responsibility.

Here To Stay

The Coca-Cola Foundation is the Corporation's philanthropic arm and has since its inception awarded more than $ 1 billion in grants to support community initiatives around the world. Coca-Cola set up a Covid Relief fund to support communities and organizations and has so far raised over $50 million. Coca-Cola also makes a commitment each year to give 1% of its previous year's earnings to support organizations across countries and territories across the globe.

Giving Back

Coca-Cola also supports applications for grants and sponsorships and accepts all forms via an online application system <a href="https://coca-cola.smartsimple.com/s_Login.jsp">https://coca-cola.smartsimple.com/s_Login.jsp</a>. Coca-Cola is committed to empowering women and children, protecting the environment, giving back to communities, and educating scholars.

Did You Know?

Although we all must start somewhere, the road ahead is for us to journey on and make our own path. 

product

Product & Design

Coca Leaf and Kola Nut

We all have a need to have a little confidence when it comes to dealing with others, and the more we understand about how to improve our own <a href="https://www.psychologytoday.com/us/basics/identity">self-image </a>, the better we will feel. There are many different techniques that you can employ to increase your <a href="https://www.psychologytoday.com/us/basics/confidence">self-confidence </a>. The key is to identify what is keeping you down and then do something about it. Here are 10 ways to boost your <a href="https://www.psychologytoday.com/us/basics/self-esteem">self-esteem </a>.

In order for us to be able to achieve anything in life, we must first believe in ourselves, that we can achieve amazing things, and that it is not only possible but also likely that we will. If you can find the source of your own self-doubts, you are halfway towards overcoming them.

1. Have a positive attitude

Although we might think it is rude to do so, it is very important that we speak to people who we feel will listen to us. This way we can get some feedback on how we are doing, and if anyone tells us that we do have something to learn, then it is our turn to try and improve ourselves.

2. Don't be ashamed to talk to friends

We need to realize that we are never going to do anything well, unless we actually have to. So, even if you do have a job, take a few minutes and go for a walk, or join in with an exercise class, and then sit back and enjoy yourself for a little while.

3. Get up and get moving

This may sound like common sense, but many of us end up doing things for nothing other than the thrill of doing something different and trying something new. Even if it is only doing your weekly shopping or going for a drive, taking part in something for a reason is far more beneficial than simply going along for the ride.

4. Do something with a purpose

The problem is that when we get things done early on, then we forget about them later, and it takes a lot longer to put them off. So, try to plan everything out in advance so that you don't have to work this hard.

5. Put things off until the next day

When we are trying to improve our self-esteem, we tend to focus too much on our outward appearance, rather than the inside of our bodies. But, the fact is that the whole of our being is inside us, and it is important to accept this rather than being concerned with our external appearance.

6. Listen to your body

Remember, eating the right food helps us feel good about ourselves, because it gives us energy and is a great way to ensure that we are ready for whatever comes our way. It is also important to remember that when we are feeling down, it is very easy to give up, but when we eat healthy food we make sure that we are full, this gives us more energy and will help to boost our self-esteem.

7. Make sure you eat right

One of the best ways to boost our self-esteem is to set time aside for ourselves, this is not just a time for doing something different, it is also a time where we can enjoy some alone time. It can be an ice breaker, it can be a time when we get together with our friends or family, it can be even a time when we get a bit of alone time and just reflect.

8. Set time aside for yourself

If you want to improve your self-esteem, you need to set <a href="https://www.psychologytoday.com/us/basics/motivation">goals </a>for yourself. Whether you are aiming to lose weight, stop <a href="https://www.psychologytoday.com/us/basics/smoking">smoking </a>, or be more successful in your workplace, you need to set short and achievable targets so that you are motivated to achieve them. Remember, this is your life, and you cannot do everything at once, it takes consistent effort and a long-term plan.

9. Write down your goals

Remember, it is all about enjoying yourself, and having fun is one of the best ways of improving your self-esteem.If we can achieve these 10 ways to boost our self-esteem, we are well on our way to making a positive change in our lives. We have to start by changing our thoughts and beliefs about ourselves, but after that, all we need is to take action.

10. Have fun!

Doing these simple exercises can improve your sense of self-worth.

10 Ways to Boost Your Self-Esteem

When you binge your favorite TV show, your brain continue to produce more dopamine and you experience a drug-like high. It was like a pseudo-addiction” .

Increase in Dopamine

We get drawn to the lives of the characters portrayed on the show that also fuels our binge watching experience. 2 types of Character Involvement:<ol><li>Identification - it is when we see ourselves to the characters portaying in a show.</li><li>Perceived Similarity - this is where you had the “i know what it feels like” moment.</li></ol>

Connection With The Characters

Binge watching can be a stress reliever after our work shift. It’s like a wall that blocks our brain from dwelling about an unfinished to-do list and other stressors that you wanted to stop thinking for a while.

Temporary Escape

Because you watched the same tv show, you finally have this “sense of belongingness”. You felt that you were part of a small community where you can connect with and have an in-depth discussion of the show.

Foster Relationships

We substitute the virtual connection with the characters and disconnecting to the human interaction.

“Starving To death Emotionally

<ol><li>Set a time-limit and number of episodes that you will spend watching for the day/night.</li><li> Balance your binge with other activities. After the time-limit and episodes you set, go out with your friends and talked about the scenes you liked the most.</li></ol>

HOW TO BINGE WATCH RESPONSIBLY?

I am very much guilty of binge watching a tv show in one sitting 😑. I even have this special segment on my IG stories of #SeriesReviewNobodyAsksFor where I must say a lot rely on it if it was binge worthy. But now I am slowly rebuilding my reading habits and I am so glad I found deepstash.

Is watching the entire second season of "Stranger Things" on your weekend to-do list? Here's what you need to know. 

scienceandnature

Science & Nature

What happens in your brain when you binge-watch a TV show

<ul><li> Dopamine is a neurotransmitter that sends signals from one neuron to another.</li><li> Whatever your drug of choice, chocolate, nicotine, amphetamines, sex, social media, or shopping, dopamine is the final common pathway for all pleasurable, intoxicating and rewarding experiences.</li><li> It is believed to be the most important neurotransmitter when it comes to the experience of pleasure, motivation and reward. </li><li>But it isn’t ‘pleasure’ all the way because the same areas of the brain that process pleasure also process pain, and pleasure-pain work like a balance.</li></ul>

Dopamine(C8H11NO2)

• When that pleasure-pain balance tilts to the side of pain after the experience of pleasure, we experience feelings of discomfort, restlessness and irritability which can leave us unhappy and wanting to recreate the feeling of pleasure.• ANY type of addiction makes us malleable and you can’t behave in a rational or ethical manner if you are addicted to dopamine.

Pleasure-Pain Balance

• The only way to not get hooked to this pleasure-pain cycle is to ensure the time in between each ‘fix’ is long enough for our dopamine levels to drop back to our personal baseline of dopamine release.• Research has found chocolate increases dopamine above baseline by about 50%, sex is about 100%, nicotine is about 150% and amphetamines is about 1,000%.

Baseline Of Dopamine

Dopamine detox and a shift to conscious consumption with due consideration of the consequences, giving you back some of the power and freedom you lost when you pledged yourself to the rat race and the status competition.

Power And Freedom 

D - Admit that you have addiction and collect DATA about it.O - Understand the OBJECTIVE of your consumption addiction.P - What is the PROBLEM consumption addiction is causing?A - 30 days of ABSTINENCE.M - Practice MINDFULNESS.I - What INSIGHT do you get into your desire to consume , the problem it causes .N - What are the NEXT STEPS beyond 30 days of Abstinence.E - EXPERIMENT what strategy suits you .

D-O-P-A-M-I-N-E Detox

1. Increases ability to focus<ul><li>With the help of dopamine fasting, you can increase your capability of focus. </li><li>As it is related to the idea of less stress and distractions. This can happen by bringing some positive alterations to your everyday lifestyle.</li></ul>2. Increases self-motivation<ul><li>It improves focus, it directly increases self-motivation and this self-motivation helps in increasing daily productivity. </li><li>It also helps in achieving the main focus of our goals and career.</li></ul>

Benefits of Dopamine Fasting:

3. Improves emotional regulation<ul><li>It improves emotional regulation because we tend to stay distant from social services and other toxicity which helps in attaining emotional regulation and it also helps in bringing peace again in our lives.</li></ul>4. Develops great self-control and willpower<ul><li>We maintain distance from the real world and social media. This helps in developing great self-control and willpower as this type of fasting is related to mindfulness-based activities.</li></ul>

5. Develops and improves patience<ul><li>It is related to mindfulness activities which helps to develop and increase and patience levels. </li><li>It will improve our patience and as well as sleeping cycle.</li></ul>6. Increases life satisfaction<ul><li>When we start living with peaceful and stress-free life, it eventually increases the satisfaction towards life. </li><li>Dopamine fasting basically takes us out from stress and brings back us to peace by distancing us from a toxic and stressful world.</li></ul>

Take a break from your vices and devices to appreciate life joys.

You are probably very aware that the hard activities bring value to your life, and the others just momentary pleasure, so why do you still gravitate towards them?
To understand this, we need to look at a neurotransmitter known as dopamine.

Learn how to reset your focus, productivity, and overall capacity for happiness. Yes, it's that important. In our modern age, we are constantly flooded with dopamine. That might sound like a good thing, but it means that we constantly require more and more stimulation to feel simple happiness. It's a very, very bad thing. It's the root of why we can't accomplish what we want, and why we can't even feel what we want. Learn how to detox your dopamine, biohack your nutrition, and master the art of energizing sleep. Dopamine Detox is a book that teaches you exactly what dopamine is and isn't. It's the pleasure hormone, but that doesn't mean more is better. You'll get various techniques, all scientifically proven and validated, to regulate your dopamine to healthy levels. You'll see how 1, 3, and 7 day detoxes can work, and you'll also learn about the other ways you can prepare your body for peak performance, such as with your gut biome, your sleep, and how small nudges can make you the healthiest person you know. Easy yet effective strategies to be present, mindful, and in the moment. Nick Trenton grew up in rural Illinois and is quite literally a farm boy. His best friend growing up was his trusty companion Leonard the dachshund. RIP Leonard. Eventually, he made it off the farm and obtained a BS in Economics, followed by an MA in Behavioral Psychology. Discover the keys to peak performance in all aspects of life, in 10 minutes a day. How your environment can be your greatest enemy or ally What self-compassion has to do with dopamine The most effective 7-day detox plan that you must follow The foods, supplements, and diets that fuel us the best The powerful effects of light and temperature on health and wellbeing Circadian rhythms and how to make them work for you What you absolutely need in your bedroom, and what one thing you must keep ou

books

Books

Dopamine Detox

Worldwide, headache disorders are considered one of the most common — yet under-treated — disorders of the nervous system.“Headache is any pain affecting the head, upper face or upper neck. Headaches are called <a href="https://www.mountsinai.org/care/neurology/services/headache/types">‘primary’ </a>when they arise from biological changes within the brain itself... These include migraine headaches, tension-type headaches, and cluster headaches.” - Robert Kaniecki , Director of the UPMC Headache Center in Pittsburgh

Headache Defined

<a href="https://my.clevelandclinic.org/health/diseases/5005-migraine-headaches#symptoms-and-causes">Migraine-induced headaches </a>cause additional symptoms such as nausea, sensitivity to light and noise, fatigue, visual disturbances and more.According to Dr. Kaniecki, people may also experience “secondary” headaches if there is another underlying illness or cause for the headache.A 2018 study found that <a href="https://pubmed.ncbi.nlm.nih.gov/29527677/">one in six people </a>in the U.S. reported having a migraine or severe headache over a 3-month period.What do you do to relieve your headacheBelow are some of the things neurologists personally do when experiencing a headache, and why these go-to strategies work

Migraines

1. Find a Quiet, Calming Space“If I have a headache, I rest or lie down for as long as I can, and it doesn’t depend on the time of day..With migraines in particular, people usually find that they have to lie down in a quiet, dark room.”- <a href="https://www.instagram.com/the_brain_doctor/">Faye Begeti </a>, Neurology doctor and neuroscientist in the U.K.2. Use Relaxing DistractionsDr. Burstein, utilizes relaxing distractions when he can’t power nap in the workplace.“As contrary as it may sound, walking can be helpful and reading,” -- Rami Burstein, Professor of Anesthesia and Neuroscience, Harvard Medical School

A Calming Space Or A Relaxing Distraction

Understanding your headache triggers can serve as both a preventative and in-the-moment approach to address the pain.“Most of my migraine attacks are <a href="https://americanmigrainefoundation.org/resource-library/understanding-ocular-migraine/">visually triggered</a> or are triggered when I am ambivalent or worried about a decision or situation. The latter is a bit harder to control, but it’s fascinating to recognize..Red wine can be a trigger for me, so I am careful about not having more than a few ounces.” - Jan Lewis Brandes,Director and founder of the <a href="https://www.nashvilleneurosciencegroup.com/">Nashville Neuroscience Group</a>

3. Find Out Your Headache Triggers

Sleep disturbances is also a common headache trigger. Contrary to what most believe that headaches are caused by a lack of sleep but Dr. Begeti explained that sticking to a consistent sleep schedule may be more important than the length of sleep you get every night.“This is something that I didn’t know when I was at university, so I would reliably have a headache every single Saturday after staying up late the day before, and sleeping in on the weekend,” - Dr. Begeti

More Headache Triggers

As crazy as it sounds some headaches can be relieved by simply drinking some water. This is call a dehydration headache. This happens to some people when they don’t drink enough water.More scientific research needs to be done to prove with certainty that dehydration causes headaches as there are lots of theories that need to be explored.One of which is that when we are dehydrated,our brain temporarily contract from fluid loss causing it to slightly pull away from the skull,causing pain which results to a headache.Once rehydrated,the brain returns to its usual state,relieving the headache

Dehydration Headache

The medical community however does have a formal classification for hangover headaches, which are partially caused by dehydration.Some of the known symptoms of dehydration headache (reported by research respondents) are:<ul><li>pulsating ache on both sides of the head (like in hangover headache) in that’s aggravated by physical activity</li><li>An aching that got worse when they moved their heads, bent down, or walked around. </li><li>nausea</li><li>a visual aura</li><li>thirst</li><li>dry or sticky mouth</li><li>not urinating much</li><li>darker yellow urine</li><li>cool, dry skin</li><li>muscle cramps</li></ul>

Symptoms of Dehydration Headaches

Since it is a dehydration headache it only makes sense that it can be remedied by drinking water.Kristina Lopez, an assistant professor at the West Virginia University Rockefeller Neuroscience Institute and headache specialist, said that her headaches are typically a signifier that she needs to up her hydration.“I finally took my own advice and started getting a consistent eight hours of sleep and drinking more water,” Lopez said. “It’s wild how much better I feel.” It’s a “cheap and safe preventative and as-needed treatment strategy.” -Dr. Lopez

4. Hydrate

Believe it or not caffeine can actually be a headache remedy. According to Dr. Brandes drinking a cup of coffee is the first step she takes when combatting a migraine attack, followed by drinking a glass of water and taking medication.Caffeine causes blood vessels to narrow and restricts blood flow around the brain, which can relieve pain.However consuming caffeine on the regular may lead to withdrawal headaches if you suddenly stop drinking your caffeine-laced drink.

5. To Drink Coffee and NOT to Drink Too Much Coffee

A personal tip from Dr. Kanieki is to break snacks and meals into 5 to 6 portions throughout the day.Low blood sugar may exacerbate headache pain and migraine symptoms. Try swapping up your meal times or breaking down bigger meals into smaller parts that you eat intermittently.

6. Eat smaller meals throughout the day

Depending on the severity of her headache, Dr. Begeti will take Over-The-Counter(OTC) pain relievers like non-steroidal anti-inflammatory drugs (aka NSAIDs) or acetaminophen. However, be sure to keep track of the number of pain relievers you take: Dr. Begeti limits her monthly intake of OTC pain meds to under 10 days a month to avoid medication-overuse headaches.“I get migraine attacks and will take a triptan — an as-needed migraine pain medication — and a nausea medication when I feel an episode coming on,” - Dr. Lopez.

7. Take Pain Relievers When Needed

If you are experiencing more severe pain or symptoms, it may be worth a trip to the neurologist to see if you could benefit from prescription medication and to make sure that your headache is nothing to worry about.

8. More Severe Pain Warrants a Trip To a Neurologist

“Sometimes there are no notable triggers to headaches.. A big part of why people get headaches is due to genetics, and I see headaches that run in families.” -- Dr. BegetiHeadache pain can range from mild to debilitating. Try these neurologist-approved strategies until you find what works for you. Establishing a unique, at-home routine is vital to treating these conditions effectively.“It’s important to listen to your body. I find that a headache may resolve if I do that and it certainly prevents it from getting worse,” -- Dr. Begeti

Some Headaches Arent Linked to Lifestyle or Environmental Factor

Steal this smart advice from the pros the next time you feel a migraine, tension or cluster headache coming on.

8 Things Neurologists Do When They Have A Headache

Energy, not time, is the <a href="https://www.scotthyoung.com/blog/2006/07/14/energy-management/">basis for productivity </a>. Having all the hours in the day won’t help you if you’re exhausted for most of it.Your habits define your energy levels. If you have good habits, you’ll feel energized and be more resilient to burn out, both physically and mentally. If your habits are misaligned, you can get into a cycle where you feel worse and worse, until your it’s a struggle just to keep up.Here are nine habits you can work on this year to increase your energy levels.

Increase Your Energy

Sleep is the foundation of your energy. If you don’t get enough sleep, you’ll start to underperform.Seven to eight hours are pretty much mandatory if you’re going to stay cognitively sharp in the long-run.An <a href="https://www.youtube.com/watch?v=SVQlcxiQlzI">interesting experiment </a>showed tat sleep deprivation caused continuous declines in mental performance, even though subjects felt like they were holding steady.Try this: Go to bed by 10pm every night, including weekends, for the next thirty days.

Habit #1: Go to Sleep Early

Exercise is a long-term investment in your energy levels. It’s easy to cut in the short-term, but over time you’ll reduce your overall fitness, making it harder to think straight and stay alert throughout the day.Make a habit of doing some pushups or burpees every day throughout the day. These will get your heart pumping and blood moving, and they don’t require setting aside two hours from your already busy schedule.Try this: Do at least 10 <a href="https://en.wikipedia.org/wiki/Burpee_(exercise)">burpees </a>every day from your home.

Habit #2: Exercise Every Day

Napping may feel lazy, but there’s research showing it has a range of <a href="https://www.medicalnewstoday.com/articles/291282.php">cognitive benefits </a>. This is particularly true if you’re doing a lot of learning, since the short burst of sleep can <a href="https://en.wikipedia.org/wiki/Sleep_and_memory">help with memory </a>.Even if you work in an office that doesn’t encourage napping, you can use a slice of your lunch break, to quickly rest.The key is to learn how to take short naps. Many people take naps which are too long, pushing them into deeper phases of sleep which cause them to feel even groggier when they wake up.If you start adding more time, a quick nap can become a long sleep.

Habit #3: Twenty-Minute Naps

Aim to get your most important work done in the first four hours of the workday, starting as soon as possible.The benefits to your energy here are mostly psychological. The other reason for this approach is that deep work isn’t always sustainable for the full workday. Better to concentrate it into a specific period than randomly insert it across chunks of time.Try this: Make the first four hours of your morning a quiet, deep work zone.

Habit #4: Do Your Hard Work in the Morning

Energy is often about momentum. Start working hard and you’ll overcome procrastination and keep going throughout the day. Start slow and you may end up struggling against your own impulses, wasting the energy on things that aren’t productive.One way to avoid this is to set a very clear intention of how your day will go, particularly in the beginning, the night before. Visualizing this intention and writing it down into your schedule can make it happen more automatically when you wake up.Try this: Before you go to bed, write down your plan for the next day and visualize it.

Habit #5: Set Your Intention the Day Before

Many people simultaneously hold two contradictory beliefs: that other people (marketers) are really good at persuading them to do all sorts of things they wouldn’t do otherwise, but that they themselves have no ability to change their own motivation to do the things they have to do.The truth is, you need to become the salesperson for your own goals. Not for other people, but for yourself.Try this: Set aside ten minutes every day to think about what today’s actions are helping you build towards.﻿

Habit #6: Sell Yourself on Your Goals

You may not be able to choose your parents, colleagues or your boss. But you do have some control over the friends in your life.You don’t need to exclude friends who are going through temporarily rough times, but you should consider who you spend your time with when there are people who consistently create one-sided emotional exchanges as the basis for your relationships. Try this: Set a time limit on friends who leave you feeling drained.

Habit #7: Get Better Friends

One of the great benefits of reading books isn’t simply to give you ideas and information. Rather it’s to reinforce a mentality that often occurs at a subconcious level. The best books aren’t those that teach you facts, but those that subtly change your entire thinking patterns.Just like a good song can be the background for a particular emotion, a good book can be the background for a particular energy of thinking.Try this: Always have an audio book that motivates you to work on your goals.

Habit #8: Read Better Books

A lot of energy is squandered because the different parts of our lives, both internal and external, are in conflict with each other. Spend some time untangling the different conflicts in your life to see how you could resolve them. Sometimes that can be done in the short-term, by making a change. Sometimes, it requires a long-term plan to escape the toxic environment, social circle or belief system that holds you back.Try this: Sit down for an hour and brainstorm all the things which assist your goals and all the things which hold you back. How could you resolve those tensions?

Habit #9: Align Your Life

Running out of energy too quickly? Try one (or all) of these tricks to boost it back up and get more out of your day.

productivity

Productivity

The Nine Habits to Increase Your Energy

Bilateral stimulation is used in therapeutic practices such as <a href="https://thehumancondition.com/eye-movement-desensitization-and-reprocessing-emdr-therapy/">eye movement desensitization and reprocessing (EMDR) therapy</a>. <a href="https://thehumancondition.com/eye-movement-desensitization-and-reprocessing-emdr-therapy/">EMDR therapy</a> seeks to help people access and process traumatic memories. Bilateral stimulation is used to help clients recall traumatic experiences.<a href="https://thehumancondition.com/bilateral-stimulation/">Read More</a>

Bilateral Stimulation: Definition, Methods, Benefits, and Effectiveness

Bilateral stimulation, drawing from EMDR therapy, is sometimes referred to as “resource installation” or “resource tapping” and is a method of processing traumatic memories and recalling and strengthening resources.

Bilateral Stimulation: Definition, Methods, Benefits, and Effectiveness - The Human Condition

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