Three Tip Sequence That Can Help Make Your Bad Day Easier (Especially if it's Monday!)

Sometimes your day isn’t going well at all. You know what I’m talking about. That day when all the troubles start in the morning and then they tumble down until the evening, creating a snowball effect that you can’t wait to get out of. The only solution you see is getting to bed and starting fresh the next day. I used to think the same untill about ten minutes ago, before starting this article.

The point of this article is that of sharing and possibly helping you if you happen to be in a similar situation. It’s Monday afterall. Although I don’t believe the urban folklore about this first day of the week, I find it pretty ironic to have a bad day precisely today.

I thought to myself “What if I just stopped everything I was doing, got outside, breathed in some fresh air and enjoyed a bit of sunshine and then have a 10 minute stretch and breathing session? Will that change anything?” 

I went at it with massive doubt, given the day I’ve had so far, but guess what? The brain can be fooled. Not in a bad way, but it all has to do with shifting your mind from one way of thought and on to other. What you focus on is what you get.

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The brain can be fooled. What you focus on is what you get.

Today, I was thinking nothing is going to turn out right, because the morning was a semi-fiasco, the hours passed so quickly and I was still at the last part of the morning routine, all of it thanks to what my mind thought was a generic “bad day”.

The funny thing happened and as I relaxed and accepted what was happening, it all gradually started to fall into place again. As I’m writting here, I’m feeling more relaxed and able to get on with the rest of the daily tasks.

So, from my personal experience today, here's the sequence that really seems to work and can help you get out from under the “bad day cloud”. 

First of all, find a safe and quiet place. This might be your office, an empty room there, a place in your home, find a place where you can safely and quietly spend 10 minutes relaxing without being interrupted.

1. TAKE SLOW, DEEP BREATHS WITH YOUR EYES CLOSED

Close your eyes and breathe deeply a few times. Feel your mind relaxing. Don't think about anything, just breathe. Fill the lungs with air and then exhale slowly, through the nose.

2. DO SOME LIGHT STRETCHES

Stand up with your legs hip distance appart, inhale while raising your hands above your head, stretching the body. Exhale as you fold forward, as low as you can without bending the knees. After 2-3 breaths, bend the knees gently and release your weight equally onto the feet and let your hands hang loose. As your head is upside down, the blood flows in the opposite direction, the hamstrings are being gently stretched and your brain gets to focus on the movement rather than the troubles of the day. Slowly crawl back up, following the body. When you get back up, rotate the shoulders a few times, take 2-3 long breaths and other moves that feel good to you;

3. DRINK A TALL GLASS OF WATER

One of the reasons why our bodies feel tired and sluggish is because we sometimes forget to hydrate them as we should. Drinking water throughout the day is always a helper.

Now you can resume your day feeling a bit more relaxed and refreshed. At least you got out of that constant tension and snowball mindset.


Sincerely,
Alexandra

December 2015 - MS Health Review & Tips - #HealthyThursday

This Thursday I talk about how my MS has been acting in December and share some health and lifestyle tips with you guys. MS being a possible progressive illness, I believe it’s important to have at least a monthly assessment of your condition, so that you are up to date with what’s going on with your life. Let’s get to it!

MS STATUS

Compared to November, I had little to no symptoms. Just some tingling in my arms and “sand” in my right eye. Most of the weirdness this month was due to hormonal issues caused by the delay of the menstrual cycle. The reason of why that happened it’s still unclear to me, as it was the first time to do so in more than a year.

Now, I’ve been injecting Copaxone for almost a year, and on the prospect they mention that glatiramer may cause disturbances of this kind. But I don’t really know if that’s the case here. Will inquire with a specialist when I redo my blood work for this year. Did any of you guys happen to have that while on Copaxone? Let me know in the comments below.

BODY

On a physical level, since December is always a busy, almost hectic time of year, my sleep had to take one for the team and get a little chaotic. I usually sleep 7-8 hours a night, wake up at 7 am and do my morning routine. This month I went to sleep late, woke up at 8 - 9 am-ish, and the inner clock got confused.

How can you tell if that’s happening to you? Simple! You wake up not feeling rested, you’re groggy and tend to be moody, irritable and have a hard time concentrating on your tasks (and I don’t even say how worse your fatigue can be if you add this to it!). Last month I wrote here about fatigue. Hope it helps!

My advice is to try to stick to your routine and schedule, don’t compromise, don’t say that it’s just this time, because with all the things that can stop you from getting a good night’s rest, not sticking to schedule is the easy part. What if you get to bed at say… 11pm and your brain can’t stop rambling (even after you’ve meditated?)? Then what?

So, as I’ve been there, I encourage you to train into sticking to certain bed and wake hours. Set up alarms on your mobile, turn off any screens at least an hour before bed, go get a warm shower when your bedtime alarm goes off. Then try to get as comfy as you can, close your eyes and stand still (adjust as needed and according to your own MS issues).

MIND

Mental clarity is also important to have. Make time to unplugg and get some rest. This was the case for me this December, as I took 3 weeks off from work and just focused on recharging my energy supplies, preparing for the holidays and spending quality time with friends and family.

There’s no reason to force it, especially when you are living with MS. Of course, everyone is different, but try to relax after a hard day, or limit your actions only to the essential tasks that need to be done, get help, plan. Reflect on your year, wins and losses, blessings and missfortunes. Realign with your vision and your purpose. Quiet the mind. Journal. Meditate.

EMOTIONS

On an emotional level, try to find balance between positive and negative feelings. Every emotion is a wave that provokes a certain reaction throughout your body. Aknowledge it and let it go. Stop. Breathe. Be calm: it saves you from burnouts. Don’t blame or backlash at others for your bad mood (like I did! Sorry!). Analyze the reason why you feel the way you do, talk to someone about it or write it down, record your voice, whatever helps and it’s available to your condition.

Last but not least, we all are the result of our daily choices. We can always change things for the better. Just ACT! Moderation and self discipline are key to being successful. One day at a time, we can rebuild our life the way we dreamed it.

This was all for this week’s #HealthyThursday! Thanks for being here!

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Love,

Alexis

How To Relax And Take It Easy Even With A Busy Day - #LifestyleFriday

Take a moment to analyze your body. As you’re reading this, do your shoulders feel tight? Do you clench your jaw waiting for the next thing to do after you finish it? Is your MS giving you a hard time when you are stressed? Are you getting intrigued where am I going with this? Read on. It’s worth it. I promise!

How you begin your morning sets up the tone for the entire day. If you wake up late and are in a constant rush as not to be late for work or to a certain appointment, you are going to continue feeling tense and stressed as you go along with your schedule.

Imagine easing into your day by having a relaxing, slow start. Imagine taking time to have breakfast and coffee while you check your to-do list and plan for the day ahead. There’s no reason to rush, as things happen with or without you being present.

Don’t stress about getting a certain task done ASP (even if you have a tight dealine). Just focus on one task at a time, and on doing it right. Find your breath and relax all those tight spots on your body. They bring even more stress along.

Do what your body and day allow you to do, as long as you align your actions with your written schedule. After a while, it will become second nature. It is true what they say, worrying never solved a problem, but worrying too much gave birth to headache, palpitations and anxiety.

Get up 30 minutes or an hour earlier. Take time in doing your morning routine. If you are on MS treatment, relax into it and breathe. Drink your coffee or tea. Dress up and plan your day ahead. Focus on the tasks at hand and prioritize.

You have it in you to make this day the best day yet. Let go of what other people might say or think about you. I know it’s hard. We constantly rely on other people’s opinions to have feedback for our actions. But we all live a different life and define our own reality.

What might seem worthless, stupid or a mistake for you, for others it may seem normal and even worthy of appreciation. Don’t be so hard on yourself. You are what you are and cannot change that in a split second or in 24 hours. It takes time, effort and actions taken to achieve a goal.

So, relax, take it easy!

Question of the day: What stress management choices do you usually make on a daily basis? Tell me all about it in the comments below.

This was all for this week’s #LifestyleFriday! Thanks for being here! Subscribe in the upper right hand corner so you don't miss any articles.

Love,

Alexandra

#LifestyleFriday - Why You Need To Take Time For Yourself

This week on #LifestyleFriday we talk all about why you need to take time off once in a while or even every day, in order to be healthy and balanced. We live in a fast-paced society that drains our energy and makes us give a 120% of our time just to serve other people’s purposes and needs. Taking time off to recharge is the most logical thing to do. Do we do it? Not all the time. Here’s why you should make it a habit instead of an exception.

THE IMPORTANCE OF RELAXATION AND DETENSIONING

Each day we deal with so many tasks, so many responsabilities. We solve problems, turn in projects at the assigned deadline, we take a frugal lunch (or not take one at all), and then we crash on the couch at home. But only for a few minutes, because other tasks need to get done.

How long does it take for you to get burned out ? Exhaustion makes you more irritable, more anxious and prone to make mistakes while doing something. The body and mind need rest and relaxation. Done properly, taking time to unwind does wonders to your overall wellbeing and mood.

FINDING EASE AND PLEASURE IN YOUR ACTIVITIES

Just stop for a moment and breathe deeply. Pay close attention to the task at hand and concentrate on doing only that. It can be challenging, as we are faced with multitasking on a daily basis. The best way to get things done efficiently is by doing them one at a time, and do each one at the best of your capabilities.

Plan ahead, make lists, prioritize things and set yourself up for succeeding in whatever you are trying to accomplish. Rushing into any project comes with stress and skipping important details, setting you up for mistakes, more work and frustration.

Concentrate on what you have to do and then get on to the next thing on your list. Focus on working at a constant pace for about 20-25 minutes, and then take short brakes. Just 5-10 minutes of cooling off, drinking some water or stretching your body, does wonders on your productivity.

This works for every tipe of challenge: working out, recovery, projects with a tight deadline, writing a thesis or doing laundry and preparing dinner. Plan, customize and implement. Then rest.

BE GRATEFUL FOR ALL THE LESSONS LEARNED SO FAR

Every challenge makes you grow. You develop as an individual and your set of skills becomes more complex with each task. Be grateful for what you have in your life and for the things you can do. Constantly develop new abilities, work with yourself in braking new boundaries and discovering a new capability. You’ll be surprised at how much more you can achieve if you only put your mind to it.

This was all for this week’s #LifestyleFriday! Thank you for reading! I am curious, how do you relax after a long day? Leave me your answers in the comment box below.

To receive my next articles right into your inbox, subscribe to SMart Choice Lifestyle by filling your email adress in the box on the upper right corner. Join my SMart Warriors list to receive access to Premium content and many more!

Have a most wonderful day!

Sincerely,

Alexandra

How To Silence Your Ego & Get Your Joy Of Living Back

Remember the moment the doctor told you that you have multiple sclerosis. Your entire world collapsed, right? You thought that your life was over then and there and that nothing else mattered. Probably the voice inside your head still shuts you down from the world outside, keeping you away from new experiences and positive emotions. That’s just your Ego telling you to survive. Let’s see how you can tame it and get your joy of living back.

What Is The Ego And What Does It Want From You?

The Ego is that part of your psyche that thinks about itself to be all-powerfull. You are probably thinking “what is she talking about? what is this woo-woo things she writes?”. But the Ego is just that: the conscious feeling you have of being alive and of being yourself. The Ego is just all your knowledge, your lessons learned, all the things that people told you from an early age untill now. It is how you see yourself in the mirror when you wake up. It sums up what you think about yourself to be true, and what you learned along the way.

A chronic illness diagnosis is a new and scary thing to live with. We are all scared of what we don’t know and we react to that with fear and anxiety. No matter how we try to rethink it, our Ego steps in the way and pulls the alarm system: “you need to survive this!”.

Think of the Ego as the little voice you hear in your head throughout the day. It’s that voice telling you that you’d better stay indoors today, as your energy is low and you can’t do much. It tries to trick you into staying into the comfort zone.

Lifestyle Shift

Change has never been easy or quick. Adapting to life’s new challenges takes time and practice. By not doing something to regain control, your mind will always be slowly whispering “you need to survive this!”, keeping you in a state of anxiety, fear and anger. There are so many ways these three things are damaging for you. To summarize it, I need to say that in order to survive this, you need to shake them off.

How do you do this? With patience and repetition. You challenge yourself daily. You set goals for yourself. You express a purpose to motivate you in living the life you need to live in order to survive. Let’s make peace with your Ego. I’ll help you with this, I’ve been there!

The “real you” is beyond the Ego. It’s that strenght you find when you think none is left. It’s that gut feeling you experience just before you take a decision. It’s that part of you that feels good when receiving a hug. The real you commands your Ego. It all begins with quieting the mind. It begins with standing still and allowing yourself to JUST BE. Breathe and explore how it feels to be in your body, how do you feel, how do you think, etc. Every day.

Educate Yourself

First things first: educate yourself on your condition. Find out what your symptoms are and what triggers them. Then start to minimize as much as possible the situations that get you in those states. Knowledge is indeed power, and as long as you are informed, you’ll gain power over your MS and considerably reduce the fear of the unknown.

Relax & Take It Slow

Second thing is to take it slow. Life can be hectic nowadays. We are all busy, we all want fast ways or tricks to deal with different situations. Well, I have news for you: MS doesn’t like being hurried. It feeds on stress, on exhaustion and overdrive. Learn how and what to do to relax.

This might be different from person to person. I personally learned yoga, meditation and daily journaling help me deal with my daily challenges. For you it might be speding a relaxing evening with your family or talking slow walks before dinner, maybe listening to your favourite songs. We are all different and different things work better for each and every one of us. Just try whatever fits your lifestyle and be persistent.

Have An Active Lifestyle

Third thing is to stay active. It’s one of the most important things you’ll ever do for your body and your health.

What happens in MS? Your body gets disconnected from your brain, making you unable to use movement. Why are you trying to help MS get it’s way?

Get up off the couch/chair/bed and MOVE! Even if you are bound to a wheelchair you CAN move. Do whatever you can in order to be active every day. A little goes a long way. Through daily repetitions and exercise, your body will slowly regain strenght, as your brain might begin to establish new or alternative connections to help you execute the things you want to do with your body.

I myself have days when I feel so fatigued that I don’t have the mood or energy for doing any of this. But I still make myself get up, stretch, breathe deeply and use my body in one way or another. There is a saying: “use it or lose it!”. Scary, but true! So go an move. Get up and walk, run if you can. Do whatever you can, but DON’T STOP MO-VING!

Have A Healthy Diet

The fourth thing and the second most important one in your daily lifestyle is nutrition. What you eat is fundamentally important when facing a chronic illness, especially MS! Choose healthy and foods, cook meals that keep the ingredients as close to their natural state as possible. Avoid toxins, packaged snacks and sweets. Avoid all that can damage your body chemistry.

Again, how does MS work? It attacks your myelin thinking it is a foreign body. Myelin is a type of fatty protein that insulates your axons. The food you eat can be natural, helping your body have all the nutrients that make it work better, or… It can be sugary, processed and inflammatory, confusing your body into not knowing which protein is good or not anymore… what is natural and what is not, what needs to be accepted and what needs to be destroyed… And so your MS attacks once more, making your immune system destroy myelin.

A confused body makes chronic illnesses worse. We eat food to fuel our actions and grow a healthy body. We should not eat food just because it’s more available and because we got used to it.

The lifestyle you led up to this point made your body feel bad. Why continue doing the same things, hoping you’ll get different results? That’s insane!

I personally cut out all white flours (wheat, rye, oats, etc), all dairy, all refined sugars, all packaged foods (processed, canned). It’s not easy, I know, but your body will thank you for it. Trust me!

Rest & Let Your Body Recover

The fifth but not the least important is SLEEP! Leting your body rest is vital to your wellbeing. During the time you are sleeping, you heal. Information accumulated throughout the day is fixated in your long term memory, hormones are balanced, organs get toxins flushed out and most of all YOUR BRAIN TAKES A REST!

Taking care of your brain is essential in MS. Sleeping is for relaxing it as cross-word puzzles  and reading are for exercising it. From my experience, I recommend 7-9 hours of sleep per night. I know our lives can be busy and things need to get done. But without rest and keeping your energy levels up high the next day, we won’t be able to do much and will probably find ourselves in a viscious circle of fatigue and frustration.

I found that the better and longer I sleep, the more focused and energetic I am throughout the day. Feeling tired midday? NAP or rest for 5-10 minutes with your eyes closed (maybe during your lunch hour at work).

Wrapping Things Up!

Do whatever things are necessary in order to get back control over your life. In order to get the joy of living back. Your Ego is going to continue telling you that you need to survive, I’m not telling you that is gonna go away, but it’s going to do that less and less each day.

You are going to grow strong and feel more and more empowered by your new lifestyle. Your body will be healthier with each good and nutritious meal, with every workout, with every good rest it takes.

Untill the next post, keep making SMart Choices for your lifestyle with MS!

Yours truly,

Alexandra

P.S. Please let me know if you did any of these changes and how did they work for you and your condition. Share your answers on Facebook, Twitter (hashtag: #SMartMS) or write me an email at smartchoice.lifestylewithms@gmail.com. Thank you for reading!