5 Ways To Keep Yourself Sane:

1. Make a point to turn down at least one activity a week. If it’s an overly busy week and there’s something you can cancel, do it. Make time for yourself for at least an hour a day. Even just giving yourself time to read or listen to music is a good use of de-stress time. Basically, anything that makes you feel relaxed is fair game.

2. Tell the family member/friend about your busy schedule and lack of breathing room. If they realize that you’re turning it down because you’re overwhelmed, they’re more likely to understand and be open to a rain-check. Obviously, you can’t turn down the same person too often if you want to keep their trust. If you find yourself turning down one particular person all of the time, ask yourself, “Am I doing this because I need “me-time” or is it because I just don’t really want to see them?” If it’s the latter, it’s best to gracefully stop contacting them and you both can move on to new contacts with no hard feelings.

3. I was happy to find that Oprah gives a very cohesive list of how to say “no” to anything and everything! Obviously, she’s the Queen of Talk, so I feel like her fifty-seven ideas are just something that must be read.

4. Keep your living situation as uncluttered as your schedule. A messy living quarters just makes it less easy to concentrate and you more likely to want to avoid being there. If everything’s clean, you can decompress and feel more comfortable with staying home, therefore, keeping yourself sane.

5. Don’t overestimate how much you can do. Knowing your limits with plans and how much you can handle is an important way to keep yourself from overdoing it. If you can feel comfortable saying “no” when it’s something that’s not immediately important, then you can prioritize better and realize what’s best for your life.

Basically, being yourself, knowing your limits, and being prepared to use your prioritizing power to plan your life is the best way to go. Only you can be the judge as to what you do in your life. Make the right decisions for YOU and stay sane – keep an open mind and know when to say “no” versus “yes we can!”

Embracing The Unknown – Why Change Can Be Good

Dried Apricots
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant, as well.

Spinach
A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.

Oranges
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.

Turkey
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.

Sweet Potatoes
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner. READ MORE HERE!

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It can be easy to get caught up in the stress of every day life, even in the summer. Maybe your family is driving you crazy or your work is strenuous, even during the warm months. It can be hard to anticipate a vacation when you still have so much on your plate, even if the vacation has been in the works for months! How do you transition from a stress-inducing life to lying by the pool, relaxing in the sun, and putting everything on hold? It’s difficult to get into the right mindset, but you can prepare yourself for fun in the sun if you know a few simple steps:

1. Put your stressful thoughts to rest. If you’re constantly worrying about stuff that’s going on in your life, where’s there time for you to be excited about your upcoming break? Nothing is too stressful that you can’t put it away for a short vacation. It’s important to remember that sometimes, space is all you need to reassure yourself that any worrying is in vain. By being able to reorganize your thoughts and see your vacation as a welcome break from your every day life, then you can relax and enjoy your time off effectively!

2. Start making a mental list of all the relaxing things you’ll soon be doing. What does your vacation entail that will make it a good catharsis for you? Will you be biking down a beach or drinking cocktails by the pool? Perhaps all you’re planning on is getting a good tan and finishing a favorite book. Whatever relaxing moments are on your agenda, it’s good to remind yourself about them a week in advance in order to prepare your mind for the good times that are coming! It can be hard to get into “vacation-mode” when you’re still very busy on the home-front, but starting to get yourself to a relaxing place while under stress is a great way to prepare yourself for a break in your routine!

5 Ways To Keep Up The Exercise While On Vacation

3. Prepare your living space for your departure. It might sound silly to clean your house while you’re packing up for a vacation, but if you leave your house in disarray, you’ll only be more stressed when you get home! Make sure to clean up after yourself as you’re packing up your clothes and vacation-related items (ie. don’t leave clothes on the floor), as well as make sure the garbage and recycling are done before you leave. If everything’s spotless when you leave, then you’ll have less of a reason to worry about things when you return!

4. Pack in advance. This might sound like a daunting task, since you’re already stressed and still trying to get into the vacation mindset. However, it’s important to remember to work toward your goal of relaxation in advance or you might never get there! By getting together your beach volleyball, for example, and sun-bathing essentials, you’re getting yourself into a mode where you can just sit back and read a book on the beach once you get there. You’re not running around like crazy the night before trying to get your vacation items into a suitcase and you’re able to have time to spare to catch the plane or load the car. De-stressing is a difficult task sometimes, but by being prepared for your relaxation catharsis, you’ll be able to release any negative energy more easily and have fun in the process!

5. Make sure you leave nothing undone before you leave. Never bring work on vacation unless it’s absolutely necessary. It doesn’t make for a relaxing vacation if you’re still attached to your Blackberry or anticipating a meeting that’s more than a week away – and you’re at the beach! Get everything you need to get done BEFORE you get in the car or catch the plane. How are you supposed to unwind if you’re thinking about all that you have to get done AFTER you get back? Traveling stress-free involves being industrious before you leave and then changing your mindset completely once you get to your new destination. Don’t leave anything undone – get everything together before you leave and you’ll thank yourself later!

Vacations are supposed to be relaxing times, so make sure you’re prepared to just lie back and take in the scenery while you’re there! Soak up the sun, girls, and make sure you do the activities that relax you while you’re away. You can come back to the office or your home relaxed, tan, and happier than you previously were. Sisters, we have to keep ourselves healthy, so de-stress and enjoy the rest of your summer in style!

Is There A Connection Between Balance & Security?

Here are eight surprising ways to invoke stress management, which can, in some cases, cut your cortisol levels almost in half from blackdoctor.org:

Meditate

Subjects who practiced Buddhist meditation significantly decreased both cortisol and blood pressure in a 6-week Thai study. Similarly, participants who meditated daily for 4 months decreased the hormone by an average of 20% in a study at Maharishi University, while levels in the nonmeditating control group actually went up slightly. Visit prevention.com/meditate to learn meditation’s other stress-relieving benefits.

Listen To Some Tunes

Music can have a calming effect on the brain, especially while you’re facing down a major stressor. When doctors at Japan’s Osaka Medical Center played tunes for a group of patients undergoing colonoscopies, the patients’ cortisol levels rose less than those of others who underwent the same procedure in a quiet room. Even if an invasive gastrointestinal exam isn’t in your immediate future, you can forestall cortisol spikes in other stressful situations–when hosting dinner for your in-laws, for instance–by queueing up background music. And to wind down faster at bedtime, listen to something soothing instead of watching TV.

Get Some Sleep

What’s the difference between getting 6 hours of sleep instead of the suggested 8? “Fifty percent more cortisol in the bloodstream,” Talbott says. When a group of pilots slept 6 hours or less for 7 nights while on duty, their cortisol levels increased significantly and stayed elevated for 2 days, found a study at Germany’s Institute for Aerospace Medicine. The recommended 8 hours of nightly shut-eye allows your body enough time to recover from the day’s stresses, Talbott says. When you fall short of the mark, take a nap the next day–Pennsylvania State University researchers found that a midday snooze cut cortisol levels in subjects who’d lost sleep the previous night.

READ MORE HERE

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Is There A Connection Between Balance & Security?

1. Resist the urge to “treat” yourself. Often, the things we choose as “treats” aren’t good for us. The pleasure lasts a minute, but then feelings of guilt, loss of control, and other negative consequences just deepen the lousiness of the day. So when you find yourself thinking, “I’ll feel better after I have a few beers…a pint of ice cream…a cigarette…a new pair of jeans,” ask yourself – will it REALLY make you feel better? It might make you feel worse.

2. Do something nice for someone else. “Do good, feel good” – this really works. A friend going through a horrible period told me that she was practically addicted to doing good deeds; that was the only thing that made her feel better. However, don’t put too much pressure on yourself now. Don’t start planning an elaborate surprise party; email some digital photos to the grandparents.

3. Seek inner peace through outer order. Soothe yourself by tackling a messy closet, an untidy desk, or crowded countertops. The sense of tangible progress, control, and orderliness will lighten your mood. This always works for me – and fortunately, my family is messy enough that I always have plenty of therapeutic clutter at hand.

4. Tell yourself, “Well, at least I…” Get some things accomplished. Yes, you had a horrible day, but at least you went to the gym, or played with your kids, or walked the dog, or read a magazine.

5. Exercise is an extremely effective mood booster – but be careful of exercise that allows you to ruminate. For example, if I go for a walk when I’m upset about something, I often end up feeling worse, because the walk provides me with uninterrupted time in which to dwell obsessively on my troubles.

READ THE REST HERE

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6 Ways To Push Yourself Mentally

Having a clear sense of who you are, what you stand for and where you want to go in life can definitely help boost your self-esteem. Granted we all have different personalities, feeling great about your self and being happy are two things that are important to improve and maintain good mental and emotional health. Here are ways to instantly boost your bliss:

Always Humble Yourself - Be thankful for your life and adapt an attitude for gratitude! Knowing what you are thankful for forces you to see how the little things you might have overlooked or taken for granted play a role in your happiness.

Surround Yourself With Greatness – Happy successful people attract happy successful people. So always have a positive attitude, smile and surround yourself with good company.

Set Aside “Me” Time – This is the time that you “do you” aka whatever it is that makes you smile. Whether it’s a trip to the nail salon or putting together your life’s new “master” plan, always invest in yours elf.

Upgrade Your Lifestyle – Start by looking at all the ways you can improve your lifestyle from your diet and nutrition habits to your spending habits. Having a sense of improvement in these areas can be an instant self-esteem booster!

It’s a new year, why not boost your self-esteem and work on the new, and improved, healthier you!

Get health tips, recipes and more at yoplait.com/yoplaittoday.

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“Healthified” Fluffy Orange Fruit Dip [Recipe]

Fashionable Fitness Tips For 2011

For all that I’d done for my clan, I had severely lagged on myself. I hadn’t had hot food in months, surviving on whoever’s plate wasn’t eaten clean. Ginormous breast-feeding bras eclipsed coordinated linger-ie LONG after the milk dried up. Ivory soap and Vaseline was all I could muster for a spa bath. The old me had become too much to maintain.

Nothing will set the record straight like a father’s love. One return home for the holidays and his look had already said enough but he couldn’t hold back. Uh, baby girl, you look like hell! Everything alright with you? “Of course it is! How ‘bout you; gotta go potty?” Now, it wasn’t that severe but pretty close. I caught myself mid-fall the day I signed a check ‘Victoria’s Mom’. What was my name? What did I like to eat, do, watch? Didn’t I have a favorite color? No, it is NOT purple. In fact, I hate Barney!!!

A lot of today’s keeping up with the Joneses involves keeping up with their kids – from the “right” schools and activities, method or Montessori, hot lunch/packed lunch, canned goods or kitchen garden? – so I know how I got to that place. What I needed to figure out was, how to get back to right.

At first it was pure brazen selfishness. Stuff like:

Hubs – Smells like steak for dinner.

New Me – Yep.

Hubs – You know I’m not eating red meat anymore.

New Me – Cheerios. Formula. Steak. You eating or not?

Hubs – Who drank up all the Kool Aid!!?

For once, and unapologetically, I had! Common sense soon wrangled me back to a happy medium for all but I’d had a taste of life and have savored its flavor since. I may lean to the left more often than I’d like but now, I certainly know right from ridiculous.

Here are 10 STOPS I made along the road back to Me:

• It sounds horrible but take care of yourself first. If you can suck air before your child(ren) on a plane in front of 200 others then why can’t you do so at home?

• Stop Mrs. Martyr Butim Amom dead in her tracks. Go ahead, buy that new lipstick. You’ll feel pretty when dragging your kid out of the toy aisle kicking and screaming. Kind of Joan Crawford-esque. Do it ashy and someone will call protective services straightaway.

• Stop tedious repetition. Suck up Barbie shoes, Pollypockets, Legos and the like in the vacuum. You could go blind and lose your hip trying to find missing toy pieces or bending over to pick them up every time you cross the living room. My kids aren’t afraid of me but they know my man Dyson ain’t for it.

• Nix full course dinners. This alone put bubble baths back on the schedule. Meat, potatoes, grains, veggies AND dessert? After 6pm this is too much food for a healthy diet anyway. Focus your energies on a hearty breakfast and well-planned lunches. In fact, dinner, proportionally, should be lunch-sized.

• Get some rest. You don’t have to be sick to take a nap. You don’t have to be upset to want to be left alone. You don’t have to be the last one to bed every night.

• Take back your bedroom. I didn’t know mine even had a lock on the door until 2 years ago. Last Sunday’s paper strewn about the bed, laundry baskets covering your chaise, dry-cleaning on the ironing board. Wait, IRONING BOARD? Nothing resembling work should even be in the bedroom. This is the one place you and your hubs have rightful dibs to – Master bedroom.

• Honor yourself. Call it snooty, bougie, or puttin’ on airs but I know that I am worth every syllable. If you know favor then you’ll know that you are worth whoever you are and then some. Not whatever but the essence of you. Find it, own it and hell yeah, let folk talk about it!

• Exercise. Nothing is more empowering than the feel of your own body pushed to the limit – for good reason. Here are three: your heart, your lungs, your brain.

• Fake it ‘til you make it. Getting my groove back took some faking at first. Feeling unattractive tends to show in your work. But hey, I’ve faked much less: Louis, Gucci and Pucci yet, ain’t nothing like the real thing. Be that third wife. Hire out for the other two.

• Wonder Woman is a myth. And she looks trashy. Next.

Comment and share the stops you’ve made on the way back to YOU.

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The 10 Second Kiss

We all know there’s no manual on how to raise our kids, but over the years we’re learning from various scenarios what works and what doesn’t and there aren’t really any shortcuts you can take.

Here are some steps you can take to make your life a little less stressful from sheknows.com:

1. Start by taking a step back

If you have a screaming infant, a tantrum-bound toddler, or a tween with too much attitude, it’s hard to stay calm. So make sure your child is someplace safe — a crib or a safe room of the house for a younger child, denied access to car keys for an older one — and take ten minutes for yourself.

If you need to run the shower to drown out the screams, so be it. But take ten minutes to pull yourself together. Call your best friend, update your Facebook status, or even paint your nails. Do something that will take your mind off the immediate situation.

2. Set a timer

When you go back to the kids, set a timer. You can handle the crying, the homework battles, the whining, or whatever for ten minutes, right? You might find that it’s petered out by the time the timer dings. If not, the timer itself often provides distraction for younger children. For older ones, you can simply say, “I’m sorry, your time is up. You can move on, or you can go to your room to continue.”

GET MORE HERE

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When I was commuting this morning, I realized that the amount of time that I leave to catch the subway connects very strongly to my mood for the entire day. When I’m able to find a seat and relax with my coffee, all of the people bustling around me doesn’t bother me as much. Although sometimes people don’t want to hear it, anticipation and leaving extra time to get somewhere really does have an effect on your stress level and how you’ll feel the rest of the day. For “non-morning people,” this can be a constant struggle especially during the morning commute, but being earlier than the crowd promotes a sense of ease and can really shape the rest of your day by giving you a head start. Having extra time to just relax and catch up on your people watching definitely has its benefits. Here are some tips to keep up the pace in order to have a stress free day:

1. Always leave extra time to get somewhere, even if it’s a short distance away. I feel like this is a tip I’ve heard countless times from my family, but it’s really truer than people recognize. I’m always a half hour early to work because I catch the earlier train and have extra time in case the train’s delayed. This actually saved me one morning when the subway schedule was out of whack: because of the extra time I left, I was simply on-time rather than late. It causes much less stress when there’s no question that you’ll be there on-time.

2. Leave time for food while on the run. Without my coffee and breakfast foods, I’m not sure I’d be able to function in the morning and my mood would certainly be affected. Low blood sugar levels can be dangerous, especially if you’re driving a car or walking in a busy area. If you don’t put some food into your body by a certain time, it can cause light-headness and nausea, symptoms you don’t want following you around during the day. Make sure to keep hydrated and well-fed, as these can be make-it-or-break-its for the rest of the day.

3. Get enough sleep. I know, I know, this is difficult when you’re under deadlines and it’s hard to get to bed early when you also want to have a social life. However, this is definitely one of the most important tips to remember. A solid 7-8 hours every night should get you ready for the next morning – keep in mind that less than that will make you cranky, irritable, and more likely to find things wrong with your day. Being tired at the start of your day isn’t a positive feeling, but luckily caffeine can dull some of the side effects and make it a bit easier to function.

4. Realize that you’re not the only one. There are most likely other people thinking the same thing you are. That’s why people walk so fast – they have somewhere they need to go and they want to be on time. If you recognize that you’re not alone in your need to keep on top of deadlines then it’s much less stressful and you feel apart of a productive group of people.

5. Always be one step ahead of the game. For example, even if you’re leaving work on-time and are currently not stressed, make sure you know what time train you’re taking and what you’ll do if something goes wrong. It can be time-consuming, but in the end, you’ll thank yourself for continuing to be on top of everything. While I personally live my life in a more go-with-the-flow way (see: How To Be Optimistic And Go With The Flow), my best days are when I’m able to balance being optimistic and free with in-tact expectations for my day. Life is definitely easier when you’re able to sit back and enjoy it (when everything important has been taken care of, that is!).

Thinking ahead and keeping focused on your goals can cause stress, but also it can reduce stress by making them easier to manage. As a phrase I’ve heard goes, “How do you eat an elephant? In small chunks.” As long as you know what you need to do, you can succeed and be the strong, independent woman you’re meant to be!

Stop Over-Analyzing And Start Living Your Life

Sometimes, it’s easy to raise your own expectations about a situation just because it could possibly come true. I know I’m guilty of doing that – just when I like someone or I think life’s going well, something goes wrong because I put too much effort into thinking about it. This is very probable when it comes to friendship or dating, as first impressions can be deceiving. Either that or your nervousness put a damper on what they thought of you and awkwardness ensued. It’s easy to put yourself into these situations without even realizing it. Being a shy person has its perks as you end up being the listener most of the time. However, when you’re asked a direct question (and you put too much thought into giving the “right” answer), it’s just as bad if you can’t find the words to say.

Awkwardness isn’t a bad thing – it can be endearing, for one thing. However, it’s not good to let yourself shut down and just mess up a situation just because you’re nervous. If the person you’re trying to form a relationship with really likes you, they won’t care if you say something silly or mess up a pronunciation. They’ll listen to you no matter what and like you for who you are. From personal experience, I’ve had to put behind me the times when I’ve messed up a possible connection just because I couldn’t think of ANYTHING to say and it just got weird. I embrace my dorky personality, but sometimes, it’s hard not to freak out while talking to someone of interest or new in your life. When the inevitable “awkward silence” comes out, it’s best to find humor in the situation. Laugh a little. It catches on!

One huge tip I have for the fellow nervous-talkers is: BE YOURSELF. Seriously, there’s not one situation that I regretted being myself and just letting loose. Even if some people aren’t receptive to you, they don’t matter in the long run. It’s the people who understand you and know where you’re coming from that are the best to put your time into. This might sound incredibly obvious, but sometimes the most obvious is the hardest to do. It’s taken me many years to realize that, but even Dr. Seuss had it right, “Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” Some people can be mean or not “get you,” but all of that negative energy is just not worth it. Surround yourself with people who don’t question your quirks and accept you for you, awkward moments and all. In the long run, just keep clarity of the situation while being who you want to be, and your strong, independent self will thank you!

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How To Be Optimistic And Go With The Flow

1. You’ll be fitter and slimmer

The more often you engage in leisure activities, including going on vacation, the more likely you are to have a small waist circumference and a low body-mass index, a study in the journal Psychosomatic Medicine reports. Getting away helps reduce levels of cortisol, a stress hormone linked to excess belly fat. Do something active (snorkeling!) while you’re there to chill out even more.

2. You’ll sleep better

People who regularly engage in pleasurable pursuits, such as taking a trip, catch higher-quality zzz’s, the study in Psychosomatic Medicine indicates. You don’t have to go far to reap the restorative rewards: Even a jaunt to a neighboring town can deliver better beauty rest.

3. You’ll live longer

Women who go on two or more excursions a year are nearly eight times less likely to develop heart disease than those who stay home, according to a study conducted at the National Heart, Lung and Blood Institute in Bethesda, Maryland. Allowing time to decompress can help alleviate stress, which has been linked to cardiovascular issues.

READ MORE HERE

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(From realsimple.com)

Whether your last move was across the country or across the street, it probably ended with two words: “Never again!” But you don’t always have the luxury of staying in the same place forever. Sooner or later, you find yourself surrounded by cardboard boxes and packing tape again. Don’t despair.

Here, you’ll learn how to hire a mover (or move yourself), pack your belongings properly, and do it all with relative ease. Take this advice―and maybe the two words that end your next move will be, simply, “I’m home.”

Choosing a Mover

Of course, there is more than one way to move. Depending on the size of your home, the distance of the move, your budget, and the amount of time you have to get yourself situated, you might choose to rent a truck and move yourself, hire a mover to do the job, or use a “you pack; we drive” service. Here’s the lowdown on each option.

Do it yourself. Are you comfortable driving a big truck on busy highways and narrow streets? Do you live in a fairly small home and have a few strong, very good friends you can recruit to help you? If so, moving yourself might be a good option, and an economical one, since you’re not paying a mover to load, drive, and unload your stuff. It’s also the option that gives you the most control.

Just be aware of hidden costs, such as insurance for the rental truck (your auto policy probably doesn’t cover this, and neither will the credit card you rent the truck with), gas, and the rental or purchase of special equipment you’ll need, like dollies and quilted furniture covers.

CLICK HERE TO READ MORE

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How To: Spring Forward In Your Home

(From shine.com)

Playtime is getting short shrift, and while children might be the ones most obviously suffering the consequences through slashed recess, obesity, and a slavish attention to resume-building activities, adults need to whoop it up, too. Studies show that a break from work can lead you to take fewer sick days and be more productive and inventive when you’re back at your desk.

The National Institute of Play takes play as serious business, calling good old-fashioned fun vital to our health and relationships: “A life or a culture devoid of or deficient in play exists as a heightened major public health risk factor. The prevalence of depression, stress related diseases, interpersonal violence, the addictions, and other health and well being problems can be linked, like a deficiency disease, to the prolonged deprivation of play.” So how can we have more fun?

Get outside. For adults who haven’t played since grade school, going outside is the easiest way to get into the playtime spirit. Simply stepping outdoors can bring out the playfulness in many of us, but if you need a more concrete activity, head to a playground. Squeeze into a swing and pump away.

Do what you love. Maybe there’s a passion you’ve given up as you’ve grown older. Well, it’s high time to dig through the attic to find the tennis racket, doll house, or roller skates. Doctor’s orders. Embrace the activities that made you lose sense of time and laugh.

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Object play. When was the last time you threw a frisbee, flew a kite, or kicked around a soccer ball? These are great ways to get in family playtime, too.

Bring out the parlor games. The next time you have a dinner party or family night, play charades. The thinking on the spot and being flexible to new problems is good for your brain.

READ THE REST HERE

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Here are some tips from sheknows.com to stomp out some of that stresss and manage your guilt:

SHARE THE LOAD

More often these days, dads are stepping in to take on parenting duties. A recent study by the Families and Work Institute found that fathers spend an hour more a day with their kids than dads did 25 years ago. Dad’s participation can come in especially handy when the kids get sick or when you just cannot make that parent-teacher conference. So when it comes to parenting, do not hesitate to share the load of responsibilities with your husband.

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MAKE YOUR SCHEDULE FLEXIBLE

If you are feeling super stressed, ask your employer about rearranging your schedule so that you work four days instead of five, or have every other Friday off. This may incur a pay cut, but it might be worth it to strike that delicate balance between your career and kids. But if a flexible schedule is not feasible, try to pick one evening or weekend day when you can focus solely on your family. That means turn off the laptop, leave your cell at home and hit the playground. In addition to being a stellar mom, this play time away from the job will recharge your batteries, and you can return to work fresh and less stressed.

FIND PERSPECTIVE

If you are at work right now, you are probably wishing you were at home. But guess what? You may not be that much more satisfied if you stayed at home fulltime. According to Dr. Leon Hoffman, director of the Pacella Parent Child Center, many working mothers wish they were home with their children, and while at home, wish they were back at work. Bottom line? Being a mom is a tough job, no matter how you slice it. But if you gain perspective on your situation and are confident about why you are working (or staying at home – whatever the case may be), you can get through even the toughest days with less guilt.

READ MORE OF THIS STORY

Life lessons learned at the playground

Stress is an inevitable part of our lives in today’s busy world. Small lifestyle changes can help relieve stress. Incorporate stretching into a daily routine to help alleviate stress.Here are some stretching techniques to follow from stress.lovetoknow.how:

The Crescent Stretch

1. While standing or sitting, raise your hands over your head.

2. Interlock your fingers and as you exhale move your hands and arms to te right. Make sure to keep your shoulders back.

3. Take several deep breathes and inhale as you move your hands back over your head.

4. Repeat the exercise moving your hands and arms toward the left.

Do this exercise four to five times for maximum stress relief.

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Click here for more tips.

Make 2010 the fittest year of your life

Holiday party planning can seem overwhelming at times, but keeping a few organizational tips in mind will help you plan a fun and creative party this Christmas. Here are some tips from cosmopolitan.com:

1. Try this cheapo and festive decorating trick: Fill vases and hurricane candleholders with fresh cranberries. Stick a sprig of evergreen in the center and place the arrangements around your living room.

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2. Make a playlist rather than putting your iPod on random. Stick to upbeat, festive music for cocktail hour and mellow tunes for dinner.

3. You don’t have to deep-clean your pad before a party, but you should stash clutter. Use decorative tins, baskets, and hampers to hide messes. Or if you’re really pressed for time, toss everything in your boudoir and declare that room off-limits.

Click here for more tips.

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(From blackdoctor.org)You get upset, you eat. You get depressed, you eat. You go through a breakup, you eat. For years, people have suspected that stress and obesity are linked, and now scientific research has found evidence to support this connection.

The Biological Connection

Ever notice that when you’re really stressed, you tend to crave comfort foods that are high in fat or sugar? Researchers have found that specific hormones may play a role in this process.

• Serotonin. When we reach for fattening, comfort foods during stressful times, it may be an attempt to self-medicate. When we eat carbohydrates, it raises the body’s serotonin level. Serotonin is the body’s feel-good chemical. It makes you feel better. Not surprisingly, people under stress don’t tend to make smart food choices. Very often the carbohydrates that people go for are laden with fat, like muffins, pastries, doughnuts, and cookies. Unfortunately, we’re not craving whole-wheat pasta.

• Cortisol. Researchers have also discovered that chronic stress can cause the body to release excess cortisol, a hormone critical in managing fat storage and energy use in the human body. Cortisol is known to increase appetite and may encourage cravings for sugary or fatty foods.

• Neuropeptide Y. More recent studies also suggest that our bodies may process food differently when we’re under stress. One study found that lab mice fed a diet high in fat and sugar gained significant amounts of body fat when placed under stressful conditions. Mice fed a normal diet, however, didn’t gain as much weight despite stress. Researchers linked that phenomenon to a molecule called neuropeptide Y that is released from nerve cells during stress and encourages fat accumulation. A diet high in fat and sugar appears to further promote the release of neuropeptide Y.

5 ways to get over your workout burnout

Break the Cycle

If we’re wired to seek out unhealthy foods when under stress, how do we avoid gaining weight when times get tough?

• Don’t allow yourself to become too hungry. When you get hungry and you go too long without eating, your blood sugar drops. It’s very hard to think rationally when your blood sugar levels are low. You’ll eat anything. To avoid this scenario, be sure you’re not skipping meals.

• Think about what you’re eating. When people are really stressed, they think that paying attention to their diet will cause more stress. Actually, it’s just the opposite. Don’t forget that food is fuel for your body and your brain. When you eat properly, you’re fueling your body to fight stress.

• Keep portion size in mind. When people are stressed out, there’s a tendency to not think about what they’re eating and how much they’re eating. Smaller portions can help keep your total calorie intake under control.

• Eat healthy snacks. Nutritionists recommend snacks that combine protein and carbohydrates. The body digests them more slowly, allowing you to feel fuller longer. An example might be almond butter and whole-grain crackers, or cheese and a piece of whole-grain bread.

• Deal with your stress. This may be easier said than done, but finding ways to manage your stress is essential to your overall health. Try yoga, tai chi or meditation. Exercise regularly. Spend time with friends. Seek counseling if you’re overwhelmed. Reduce the number of stressors in your life.

Get in shape by dancing

Take a look at the hottest celeb pics on the net

Are you stressed out? Do you need to relax? Try these three simple ways to unwind.

Take 10
Spending a few minutes alone each day allows you to assess how tired and stressed you are — information you can then use to plan the rest of the day.  This allows us a little bit of privacy to be able to connect to our inner selves.

Find Nature
Take a walk in the park, or even tend to your houseplants. Spending time with the nature nourishes your entire body.

Be Kind To Yourself
When you do experience emotional upsets, be gentle with yourself. Show compassion by giving yourself room to breathe, perhaps repeating a calming affirmation.

Take your workout routine outdoors

Shorten your workouts and burn fat faster

(from redbook.com)

I don’t know about you, but when I’m worried about money, it’s really hard for me to focus on anything else, whether it’s work, my friendships, or my relationships. In fact, I spent this past weekend knee-deep in receipts and credit card statements, determined to get a better hold on my finances-and sticking to a budget. I made some cuts, including cancelling my gym membership and relying on the kindness of free passes given out by health clubs, deals offered by yoga centers, and good old-fashioned pavement pounding.

With my finances in such a flux, it’s almost a relief to NOT be in a relationship. So many of my married friends are having money meltdowns on a daily basis-and they’re not alone. Apparently, 23% of couples say they work together to plan their financial lives.

But, there is hope. Here are three ways to make sure your relationship isn’t ruined by finances.

1. Go for a goal
Figuring out your financial goals may sound daunting, but it’s nothing to dread: Sit down regularly to make a list – without consulting each other – of your money and life goals for three time periods: the short term (six months down the road), mid-term (six months to three years) and long term (over three years). Then, bring those to your partner to compare and see which goals you want to work to together.

2. Talk about Cash-Even if you’re in a crunch
The best way to keep money fights at bay is to have regular pre-appointed money dates. During your money dates, make sure neither of you is stressed out or tired and that you don’t have a big project (like filing your taxes) looming over you.

3. Take account of all your accounts
When it comes to managing accounts – his? hers? ours? mine? – every couple has to find their own solution, which may take some time. The important thing is to take an honest look at both of your financial styles and set up a system that suits you, and also to be flexible and reassess it as your incomes and priorities evolve.

Click here for more.

Check out the hottest celebs pics on the net!!

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Let me preface this by saying that I truly have no idea what it is like to be a single mom. This is just my thoughts on a particular experience I’ve had.

My husband works as a director of a pre-college program. He works with high school kids who are smart but are maybe the first in their family to even consider college. As part of his job, he brings 125 high schoolers to the local college campus where he works for a summer enrichment component. For five weeks, he is busy with these kids. Making sure they eat what they’re supposed to for breakfast, making sure they attend their classes, do their homework and go to bed when they’re supposed to.

That leaves me, at home, alone with two kids all the time. I have to get them up, get them dressed, off to daycare. Pick them up, manage to make dinner with them under my feet, get them bathed, lotioned up, pajamas on, storytime, etc.

Read More Here To See What Happened To This Mom!

1. Stress: Women today are having careers, raising families, and maintaining a social life. All this pressure can be hard to deal with. Anxiety disorders are becoming more common as there is more we do in a day. Some ways to combat this habit is to scale back what you do. Also, find a way to catch a breath and destress, even if it is just for an hour.

Boost Your Mood With These Yoga Poses!

2. STDs: The rate of STDs is growing at an unprecedented rate and there are still sexually active people who have not been tested. Some ways to prevent unnecessary stress and worry is to use protection while having sex, get tested, and also check yourself for any cuts or sores before having sexual contact.

3. Unhealthy eating: A lot of people take drastic measures to lose weight, such as cutting out entire food groups or slashing calories to unhealthy measures. Stay healthy by eating at the same time everyday, this will regulate your hunger cravings, and monitoring what you eat rather than how much.

5 Foods To Slow Your Metabolism!

4. Uneven use of birth control: Astonishing number of women don’t consistently use birth control and more yet use it incorrectly. There are many myths surrounding birth control use, so one way to keep yourself healthy is to talk to your gynecologist about your birth control options, maybe you will find one that is easier or more convenient for you, and educate yourself on the correct use of birth control and dangers of using it incorrectly.

5. Depression: Millions of people suffer from this disorder yearly and many more go undiagnosed. It is important to recognize the signs and also try to keep yourself thinking positively. Depression can be a very dangerous disorder, so seeking help is important. Being independent is great, but if your health and well being is suffering as a result it is time to seek some medical attention.

Treat Depression Naturally!

f your marriage has come to an end, and you are facing the prospect of divorce, here are some tips on how to cope from the folks at sheknows.com

Prioritize Your Needs
There’s a lot in store for you. From moving to dividing up your assets, it’s important to prioritize what you need to do versus stuff you don’t have to do. If you have kids, try to make the transition as smooth as possible for them. That should be at the top of list of your priorities: Making it easy and as less scary as possible for your babies.

Usher And Tameka to divorce

Ask for Support

From family to friends, it’s okay to ask for shoulders to cry on, ears that will have a listen, and companionship. Now that you’ll be alone for the first time in a long time, it will take a little getting used to. Waking up everyday can be scary because you realize all over again that you’re going through this big change that you didn’t foresee.

It is heartbreak, after all, and it’s good to talk (or vent) about it. If you have friends who have gone through divorces, that’s even better. Just knowing that other people have gone through the experience can be therapeutic.

Click here to read more.

Are you a Jack of all Trades, Master of None? It’s okay, your secret’s safe with me. Working with entrepreneurs as my clients and meeting hundreds of them over the years has brought to my attention that not only are we a creative bunch, but sometimes we are just too overwhelmed! With a new idea sprouting up every month, we sometimes want to keep adding more to the pot. Unfortunately, that amazing stew you first started off with doesn’t taste as good with so many things dumped in it.

Juggling many things can be hazardous to your health and your sanity — especially when it’s just you doing the juggling by yourself! We need to slap the blinders on so that we can focus on our strengths and stop straying off course. Hey, I’m no angel and I’ve been a Jack myself, so I know. However, the first step to recovering is admitting you have a problem!

Could you be a “Jack” who is possibly in denial? Step into my office and let’s see if I can help you. Answer the following questions, yes or no.

1. Do you have a full-time job and one or more “side-hustles” that you haven’t quite gotten off the ground, because the paying job is taking up all of your time?

2. Do you have one job or one business and juggle several unrelated projects at once?

3. Do you have more ideas, plans and proposals than fully completed projects?

4. Do you have various streams of income, but not really passionate about them all, because you just got into them for the extra cash?

5. Does your business card takes a good five minutes to grasp, because you have four job titles and businesses on it?

6. Are your friends and family sick of hearing about your latest “fabulous idea”, because you never follow through and bring them into fruition?

7. Do you have a full-time job that drains your energy, leaving you to drag yourself into the office everyday? However, you have a side business that you love doing and it puts a smile on your face each time you work on it?

Did you answer yes to any of these questions?

Okay, let’s have some fun! Get a pad and pen and make a list of all the projects/jobs/businesses you are working on right now.

Now, imagine you had all the money and time in the world, you had no debt, you have plenty of free time. What on this list of duties would you still do…FOR FREE? That’s right…for FREE. You love it so much because it’s fun, you are passionate about it and comes naturally.

Ah…now we’re talking! Think about where you spend most of your time now and what your values are. Would it be with family, friends, in nature, traveling, etc…? How do you really want to live your life?

Try and narrow down the things on your list to your number one favorite and start to devise a plan of working towards doing that full time. Of course, in the real world you have bills, you have obligations, etc. But that shouldn’t be an excuse, and shouldn’t stop you from at least TRYING to figure out how you can make the transition. Don’t shoot your idea down before even trying…dust that little devil off your shoulder or better yet, tell him: Simone said, “SHUT UP!” LOL!

Now listen to your gut. What can you do starting today to make it work?

How Do You Make the Transition?

(The following is an excerpt from Jack of All Trades, Master of None?)

Your need for start-up money is the reason why you shouldn’t storm out of your dull 9 to 5 just yet. Yeah, you might hate your job, but think about it as the contributor to your “layaway plan for escape.”
Realize you’re probably going to spend more money than you make that first year in business. Here are some pointers to help prevent you from living back at Mom’s in your old room.

• Get your business plan together. This goes hand in hand the number one fear: Failure. The more you have dissected what you need to do, the more realistic things will be for you.

• Get your Side-Hustle going! Start small with projects after work and on weekends. You can test the waters to see if your business is even worth expanding. A slow transition is key.

• Know your monthly budget and save accordingly . Stash away a chunk of your paycheck from your job and side hustle for your “layaway plan for escape.” You should have at least 6-12 months if money saved so that you can keep a roof over your head and food in your belly. Don’t count your 401k, that’s for retirement only! You don’t want to pay that 30% penalty for withdrawing.

In the end it all comes down to being happy. It comes down to following your bliss. Do you want to live your life with regrets? Honor yourself and your values, but most importantly, remember anything you want is attainable!

Own Your Power,
Simone
Buy your copy of my book, “Jack of All Trades, Master of None.” Mention Black Planet and get an autographed copy. Order here:
http://ownyourpower.biz/products.html

Packing is one of the most stressful aspects of summer vacation. But with these tips, you will find packing easier than ever!

Here’s a few tips to make packing for the next vacation stress-free:

1) Personal Items (make-up, sundries, hair products, prescriptions)
Pack just essentials. Anything you might forget can be purchased at the other end. Use Ziploc bags, just in case items open in flight.

2) Clothes
Check online for the anticipated seasonal weather for the vacation spot. “Mix and match” tops and bottoms for easier packing and more outfit flexibility.

3) Shoes
Shoes kill space, so pack as few as possible. Pack each pair in a recycled grocery bag so as not to soil other clothes.

4 )Accessories (jewelry, belts, purses, scarves)
Go with basic “Mix and match” and try to take only costume jewelry. Expensive bling may disappear, no matter how secure the hotel may seem.

Click here for more tips.

(from sheknows.com)

In stressful moments at the office, new research shows, coworkers may revert to behaviors learned in childhood.

Are there days at work when you wish everyone would just play nice? One coworker is sulking in the corner, the other is talking another colleague down in hopes you’ll agree, while another is cracking jokes left and right to get attention and to try to make everyone HAPPY. There’s a reason for this kind of sandbox silliness, and it all is pretty easily traced to the roles we played as children in our families.

Take control of your career.

As Anne Fisher writes in this Time.com article, the incessant jokester very likely came from a family marked by some sad events–illnesses, accidents, addictions–and he spent his childhood trying to cheer everyone up. The colleague who avoids confrontation at all costs probably grew up around too much conflict.

“Reactions happen in milliseconds,” Lafair says. “The trigger is usually stress. As anxiety rises, people’s ability to respond in a mature manner goes down.”

Read more here.

(From shine.com)

Are you ready to be your own boss?

Folks say that practicing yoga is the best way to manage or release stress, but did you know that reading also reduces stress?

New research says reading works better and faster than other methods to calm frazzled nerves such as listening to music, going for a walk or settling down with a cup of tea. Psychologists believe this is because the human mind has to concentrate on reading and the distraction of being taken into a literary world eases the tensions in muscles and the heart.

Meditation minute makeovers.

The volunteers were monitored and their stress levels and heart rate were increased through a range of tests and exercises before they were then tested with a variety of traditional methods of relaxation.

Read more here.

(From marieclaire.co.uk)

5 ways to boost your metabolism

When we’re stressed, it’s because our minds get hijacked by worry and what-if scenarios. We lose our ability to concentrate and function efficiently.” These simple strategies can help you get back on track, no matter what’s causing your angst.

If You’re Feeling Dissatisfied:

Hold on a minute. Before diving right into your inbox, take a time-out to drain the strain that can show up in your neck and shoulders, says Dr. Brantley.

Take five: Sit at the edge of your chair with your feet shoulder-width apart and upper body leaning forward past your knees. Hang your arms loosely at your sides. Raise your eyes to the ceiling, then slowly tilt your head back as far as you can. Gradually bring your chin forward to drop to your chest. Return to starting position, your chin parallel to the floor. Finally, draw both shoulders up toward your ears, then quickly release them. Repeat this sequence for five minutes.

Click here for some meditation makeovers

If You’re Feeling Overwhelmed:

Step back mentally. Feeling frustrated about a setback on the job? Try this exercise to help you let go of any negative thoughts fast. It will allow you to refocus again on the practical tasks ahead, advises Dr. Brantley.

Take five: First ask yourself, “Are these negative thoughts helping me in any way? What are the other ways I can see my situation?” Next, gaze at an object on your desk that makes you feel calm or happy such as a favorite photo or a plant. Now observe your breathing pattern, concentrating on your inhalations and exhalations. Remain in this introspective state for three to five minutes.

If You’re Feeling Lethargic:

Stretch away. Have the late-afternoon blahs that no amount of joe can fix? Get your body moving, recommends Dr. Brantley. It will increase the flow of oxygen-rich blood throughout your body to boost your energy level and make you motivated to move on with your tasks.

Take five: Stand with feet shoulder-width apart. Breathe deeply into your belly. Reach toward the ceiling with your right arm, keeping your left side completely relaxed. Gently bend toward your left, maintaining a straight right arm. Hold stretch for up to 30 seconds. Breathe in deeply. Switch sides. Repeat for three to five times on each side.

Relax, Release and Relate In Your Journal

[From YourTango]

Most women love to dance. It’s kind of a biological imperative. We hear music and we start to move to it. In our dreams, the men in our lives are moving with us. Dinner and dancing is a kind of ultimate fantasy date, but too often we skip the second part.

Things have been looking up for boogie-enthusiasts these past few years thanks to the success of Dancing With The Stars. Seeing macho football players like Jason Taylor, Average Joes like Jerry Springer and billionaires like Mark Cuban adeptly moving around the floor can make men feel liberated to give ballroom dancing a try. The end result can be a heightened sense of electricity between couples.

“If women are not happy, this is when we nag,” jokes professional ballroom dance champion Elena Grinenko. “If you make your woman happy then she’s relaxed and she’s not asking for a lot because she feels very secure.” One way to make a woman happy, she argues, is to get her on the dance floor.

“As far as therapy for couples, it’s a great thing to do,” she says. “Dance teaches us a lot about the relationship between the male and the female.” Dancing requires good etiquette and communication, and the body language is unbeatable.

Now in his seventh season on Dancing With The Stars, professional dancer Tony Dovolani spends much of his time between seasons presenting seminars and giving private instruction. Wherever he goes, he sees couples reconnecting through ballroom dancing.

“It’s almost like you have a newfound love for each other,” Dovolani says. “Discovering new steps together teaches couples to interact with each other. They’re looking into each other’s eyes, anticipating the next move. It opens up energy channels of feeling and connection. It rejuvenates everything.”

Dovolani says learning to dance teaches communication skills and fosters respect. The physical activity is a great stress reliever and the positive feelings about the shared experience makes couples excited to carve out alone time.

To read the rest of the article, click here.

Dancing is great for your back!

With a few lessons, maybe you’ll be as good as THIS dancing queen.

Once I started learning more about meditation, I fell in love with the practice of stillness. Even if you have never meditated before and find it a bit, well, too “out there” or just some “new-age hype,” I’ll tell you secret. We’ve all meditated at some point in our lives. I had an “Aha!” moment when my friend Tony Leroy taught a very enlightening workshop at the Own Your Power Lifestyle Center. He said, “You know the times when you’re driving and you end up home and don’t remember how you got there? You know when can’t even remember if you ran any red lights?” Well, that zoned-out stage is a part of mediation. My other friend, Todd Goodwin, who is a certified hypnotist of The Miami Hypnosis Center explained that same example as a form of ‘autopilot.” You are in such a relaxed and semi-meditation state when that occurs.

Being alone with yourself can be sort of scary from some people, which is why many people don’t do it. On days when you feel burned out, want to shake sense into your boss or just run away from your own kids, STOP! Save yourself in just one minute. Don’t worry, you don’t have to shave your head and join a monastery to get some of these quick easy meditations down. Take the time to empty your mind from all the drama.

Chill out and relieve stress within one to 15 minutes.

Try these techniques and dive deep into your meditation minute makeover! If your mind wanders, it’s okay. Just try to bring it back to the task at hand. Be patient with yourself.

Practice one or all of these and you’ll get the greatest benefits of feeling grounded, calm and well, sane!

But first… Set the Mood:

Find a quiet room or corner of your home where you won’t be disturbed. Light a candle and/or incense. Get a big floor pillow or cozy chair to sit in. I don’t advise you lay down since you might fall asleep.

If you’re at work, you can meditate at your desk, your office, or even the bathroom stall. (Don’t laugh, I’m trying to save you from opening a can of Whoop A** on somebody, okay? Work with me! LOL.) When I had an office at my last job, I had candles, incense and soothing music. People thought it was a swanky little hang-out spot and would use my office as a retreat when they wanted to kill their co-worker in the cubicle next to them. Setting the mood can definitely help you keep your calm.
Affirmation Meditation

Best suited in private setting
Time Needed: 1-5 minutes

Choose an affirmation or a mantra to say over an over again for one minute a more. It’s very relaxing and can put you into a calm state. If you have a nice view or even a vision board to stare at while meditating it can help you stay focused on something pleasant.

Here are a few affirmations, but you can make up your own!

Take in three deep breaths in your nose and slowly out your mouth.

• My energies and abilities are growing stronger every day.

• I am lovable and I am capable

• Anything I want is attainable, I Own My Power!

• Life comes to me with ease, joy, and abundance.
Breathing Meditations (from “How To Get Instant Calm” by Lauren Vukovic of Natural Health Magazine)

Best suited for people with no time to spare
Time needed: 1-2 minutes

Taking slow, deep breaths can calm your body and mind in less than a minute, no matter where you are. Breath-related meditations are also convenient and practical. “Your breath is always with you, ” says Sharon Salzberg, co-founder of the Insight Meditation Society in Barre, Mass. “You can practice in the grocery store, in the doctors, waiting room, or in traffic, and no will know what you’re doing.”

She recommends a simple exercise called the “Three Deep Breaths.” Inhale through your nose, and then exhale through your nose. Inhale again, breathing a little deeper this time. And then breathe out, extending your exhalation so that it’s longer than your inhalation. The third time, inhale even more slowly, paying close attention as your breath fills your lungs. Finally, exhale at the same pace, paying attention as your breath leaves your lungs. That’s all it takes.
Walking Meditation (from “How To Get Instant Calm” by Lauren Vukovic of Natural Health Magazine)

Best suited for fidgety folks
Time needed: 15 minutes

If you’re feeling agitated or restless and the thought of sitting still makes you feel worse, a 15-minute walking meditation can take the edge off your anxiety. The repetitive motion of your legs and arms helps you enter a meditative state.

To perform this mediation, first choose a place to walk. You can walk mindfully down a corridor at work, in the park, on a hike, or while walking your dog.

Begin by walking at a normal, brisk pace. After five minutes, slow your pace by about half. After five more minutes slow your pace again by half, so that you are walking very slowly and deliberately. Focus your attention on each step that you take, concentrating on the sensation of your movements and feeling your feet connect with the earth. If you begin to think of something other than your feet or your movements, bring your attention back.
Praying Meditation (from “How To Get Instant Calm” by Lauren Vukovic of Natural Health Magazine)

Best Suited for spiritual seeker
Time needed: 5 minutes

If you want a way to comfort yourself in times of stress and anxiety, this meditation can help. Start by selecting a prayer to repeat. “It’s important to find one that’s meaningful for you, ” Miller says. “The first place to look is the religion of your youth or your ancestors, as long as it doesn’t bring up feelings of anxiety or tension.” Many people find comfort in reciting the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Or choose a simple word that you find sacred like “peace.” “Shalom,” “great spirit,” or Om”. Try to spend at least five minutes every day reciting the prayer or word over and over. You can practice this mediation anytime, anywhere, but it’s especially helpful at times when you feel worried or afraid.

Try any one of these techniques for three days straight and see how you feel. See how your interactions with others and your thought patterns improve. Keep at it, since like any skill; you’ll need to try it over and over again until you feel comfortable.
Own Your Power,

Simone

Good thing meditation is free – you can help yourself get over the recession!

And if you really can’t concentrate, try writing in a journal

[From Daily Mail]

Sleeping problems such as insomnia can leave you more prone to depression, attention deficit disorder and post traumatic stress, say scientists.

Adults with depression are five times as likely to have difficulty breathing when asleep, but it had long been assumed that poor sleep was a symptom rather than a cause of the condition.

However, U.S. doctors now believe it can predispose people to mental disorders.

‘It was just so easy to say about a patient, well, he’s depressed or schizophrenic, of course he’s not sleeping well – and never to ask whether there could be a causal relationship the other way,’ says Dr Robert Stickgold, a sleep researcher at Harvard University.

His theory is backed by a growing number of studies into the link between disrupted sleep and mental disorders.

In 2006, Paul Peppard at the University of Wisconsin-Madison studied patients with sleep-disordered breathing and placed them in four categories indicating mild to severe symptoms. He found the risk of depression doubled between each stage of severity.

Meanwhile Dr Daniel Buysse, from the University of Pittsburgh, found treating depressed patients’ sleep problems with a drug such as benzodiazepine could produce a dramatic turnaround in their mood disorder.

There is also evidence to suggest impaired sleep can induce the manic episodes suffered by people with bipolar disorder.

To read the rest of this article, click here.