Medium Wellness

The fast food soul-suck

2009-07-08T05:41:00.000-07:00

Every time I am on a road trip I want fast food. It's totally a Pavlovian response because for the most part I am otherwise not interested (with the one exception of my time in Amsterdam at 19 when my friends and I discovered that a visit to a coffeeshop followed by a visit to McDonalds made for a truly fantastic afternoon).

I think the reason for my desire is that when I was a kid the only time my parents would take me to get fast food was when we were on long drives. Whatever the reason, I want it, and I am generally able to convince Pete to stop so we can get it. And then immediately afterwards I feel totally gross. I don't remember that happening when I was a kid, but maybe that is because of the move from Happy Meals to quarter pounders with cheese. and fries.

On Sunday, on our way back from visiting my sister, we took a break from the traffic for fast food. And I really think it is going to be my last time. It was just such a soul-sucking experience.
Don't get me wrong, the food was delicious. Always is. But it sank to the bottom of my stomach and I felt disgusting afterwards.

And on this particular trip our food took a really long time so I just sat and watched the fast food factory at work, watched the people come and go, and watched myself get more and more bummed out. I think that going in there makes people a little dead inside. Sure the food is high in calories, but every once in a while it's probably not too bad. What is really unhealthy is the whole experience. Rushing through eating, eating food that slapped together in an assembly line, sitting in a plastic booth in cookie cutter building -- that is what really makes fast food bad for you.

So from now on I am going to make an effort to stop some place with character, even if it takes a little longer (and even if the food still isn't that healthy!), or make my own food and bring it, even if it takes more advance planning. Because it's not really the calories that are bad for you fast food places, it's the atmosphere.

Running Map

2009-07-02T08:52:00.000-07:00

This website is great for planning new runs or seeing how far you went when you get back. I'm in a new city now and still getting my bearings.
I miss running in Central Park. Who ever thought I would miss running at all? weird. I still can't run very far though. I get about 1.5 miles in and remember all the reasons I hate running. However... I have found that listening to trashy books on tape is way more helpful than music.

Run/walk?

2009-06-02T13:02:00.000-07:00

Back to thoughts on running. Now that I am back in the saddle again. The NYT is suggesting the run-walk method. But I can't help feeling like I didn't quite get the job done if I stop to walk.
What's the best way to go?

Get up from your computer

2009-04-09T15:35:00.000-07:00

Seriously.

My work has been super stressful lately. My inclination when it gets like that is just to power through. Work as hard as I can until I come out on the other side. But I am pretty sure that's not the healthiest way to go about it.

At lunch, the one time I am guaranteed to take a break, I usually don't even leave the building - I work in a building with a couple of restaurants in it, and sometimes I bring my lunch. No need to go out into the big bad world.

For no particular reason today I decided to go out for lunch. I don't mean take a lunch hour (although if you work somewhere where that works for you I fully support it), I just mean I left the building for the 7.5 minutes it took to walk a couple of blocks, buy a sandwich, and walk back.

It was awesome.

I might sound like I'm exaggerating but I could feel myself get happier the moment I got outside. Something about natural light, and fresh air, and a breeze. It's good for you.

So even though you might not think you have time, it's worth it for your wellbeing.
So I am adding that to my list of habits. I am going to get outside. For at least a couple of minutes. On days when it's nice enough out. Then you can go back to the hectic work world, back to being stressed, back to powering through and not taking breaks.

That one trip outside may not solve everything but it's a start. Baby steps.

Healthy gums

2009-01-05T08:38:00.000-08:00

After my little TV rant on Friday I went on a long walk (by myself, in the snow), cooked chili, read the economist, and still managed to watch probably 5 hours of TV. Oh well. I guess you have to start somewhere.

Anyway, now I am back to little things in the month of January.

Last night I timed myself. It took me 56 seconds to floss. I got every tooth. Even the way back wisdom ones that my dentist insists should stay in.

My dentist also told me that if you floss for 21 days in a row it will become a habit. That's all it takes. 21 days.

Since I am pretty sure healthy gums are a solid first step towards a healthier me, I am starting a month consistent flossing (I have always been more of a sporadic flosser in the past, except for one extremely consistent streak in 2005).

In case you're planning on trying this with me, one tip. Don't just throw some floss in your bag and assume you'll remember to do it at some point each day. Decide to either do it when you brush your teeth in the morning or when you brush them at night. Making it into a consistent part of your daily routine is the only way to turn it into a habit.

In case you're looking for more reasons to floss, read this.

And if you already floss every day, well good for you! Pat yourself on the back. You'll have to think of some other healthy thing to do today on your own.

Long weekends and my TV addiction

2009-01-02T09:33:00.000-08:00

Most years I spend Jan 1st wondering why I raged so hard on Dec. 31st. But I guess that's the tradition. I guess it's also why they went ahead and made Jan 1st a holiday. They, the holiday makers, whoever they are, figure a good number of people are going to be too tired and hungover to do anything productive anyway. Whatever the reason, most years I contently spend the first day of the new year as a complete waste of space - sprawled on the couch watching college football games I could care less about, and of course, my favorite, cooking shows.

But this year is special because New Year's Eve was on a wednesday, so I get friday off as well. A free 4 day weekend. Magical.

As I mentioned, I spent the first day completely uselessly. And, while I can support the idea of spending the whole weekend doing absolutely nothing, just relaxing (relaxing is good for you!!), I have just recently learned that doing stuff actually makes me happier (and more relaxed) than doing nothing. Go figure.

So turn off the TV and get out of the house. Even if its effing snowing and freezing outside. Which it is at the moment. And if you have no chores to do because somehow your apartment is clean (mine is not), and your errands are done (also not), then do something fun. And if you can't think of anything, here are some suggestions.

Go get ingredients and make chili or soup from scratch. Or both! Then freeze it to take for lunch next week.

Go for a good long walk somewhere you haven't walked before.

Write a letter to someone who lives far away. Ooh! Better yet, make them a care package!

I know that at first peeling yourself off the comfy couch may seem unappealing but I promise you'll end up happier at the end of the day. There's nothing good on anyway.

Bring on the New Year!

2008-12-31T09:11:00.000-08:00

On this last day of 2008 I took at look back at where I was as the year began. As far as I can tell I was declaring a love of ginger tea, experimenting with neti pots, and coming out against resolutions.
Not much has changed.

I still think ginger tea is the best possible cold remedy out there, and I have even managed to get Pete hooked. I still have my neti pot and while I am not a complete convert, I do use it from time to time. In fact, I used it just the other day. Pete, on the other hand, still refuses to try it. I guess what he wants to put up his nose is his own prerogative. huh. I definitely did not know how to spell prerogative.

But the one thing I am taking a different stance on is resolutions. Why not make them? Sure, it may be less than optimal to only think about self improvement once year, but once is better than nothing right? And who says I won't try to self improve at other times in 2009? I bet I will.

In light of the stressful times that we are in right now, and the possibility that things might get worse before they get better, my resolution is a simple one. I will remember, and say to myself out loud from time to time, "There are so many things to be happy about!" Because there are. Even when life is looking really crappy, or confusing, or sad, there is something to be happy about. For me its family and friends who I love a lot.

But your resolutions don't have to be so serious. They should just be toward the end of making you happier. And so I will leave you with the best resolution I have heard so far this year. My friend Nicole resolved to learn the Beyonce Single Ladies dance. seriously. amazing.

I couldn't find an embeddable version of the real video so I'll leave you with this instead. Arguably better anyway....

Breaks vs. Break-ups

2008-12-30T05:59:00.000-08:00

As might be expected, a break from writing correlates strongly with a break from wellness in my life. Or at least a break from running. But I've got an excuse. In fact, I've got excuses. I won't get into them right now because they all boil down to one thing. I was busy. really really ridiculously busy.
Everyone gets busy. Everyone has times in their lives where the people they care about, or the job they do, or some combination of important things takes precedence over the quest for good health. I have three things to say about this.

1. Don't beat yourself up about it! This is medium wellness. Not uber wellness. Normal people need to take breaks from time to time.

2. In wellness, there is a difference between a break and a break-up. For example, often I will think I am just not going to run during a particularly busy week - just taking a break. But that leads to me not running for 3 months. That's a break up. With running its easy to tell the difference. If, by the time I get back to it I can't run a mile without my lungs feeling like they're going to explode, its been too long.

3. Finally, it's important to find wellness tips that fit into your already busy life without much adjustment. That way, when you totally fall off the running wagon, or find yourself partying 5 nights a week rather than sleep, or whatever, you wont give up on those little tips that have become a part of every day life - like brushing your teeth. or wearing pants. you know, things you just do.

So now that I am back, I am going to focus January 09 on those little things. Those things you can just do whether or not you are sticking to your bigger wellness projects.

Running Update and Early Rising

2008-09-11T08:27:00.000-07:00

Summer's over and there is a lot to catch up on. First of all, my running. I kept going into July and I made it around the reservoir! I was so proud of myself that I gave myself a few days off. I know, you're expecting that I quit after that. But I didn't! At least not right away. I went back to doing my mile loop pretty regularly then I developed a severe issue. I will call it "weather justification." Rain = no run today. That one's pretty valid, I think. However heat and/or humidity also = no run today. So that pretty much ruled out running in late july and early august.

I took a solid 3 week break. I also took up trapezing (this is something I will get to later) which I counted as exercise (unfortunately I only do it once every two weeks or so).

Things have been completely hectic with work, and applying to school and planning a wedding so recently I determined that the only acceptable time to run is in the morning. It's totally logical. I, however, tend to want nothing to do with logic at 6am. Logic goes out the window. My brain and body are 100% in love with sleep. So I haven't been particularly consistent.

But the first day back was the hardest. Who knew all that progress would disappear after just 3 weeks?! But it did. Remember when I posted about my lungs feeling like they were going to explode in my very first run? I was back to that again. Totally infuriating.

So what I am working on now, is getting out of bed earlier. Not necessarily to go running, but that's great when that happens. The way I see it, if I can first just train my body to get used to waking up a little earlier, then I can phase the running in. But if I am waking up with the express purpose of running then the sleep version of me has too much motivation not to get up. We'll see how this goes...

Running

2008-06-13T12:03:00.000-07:00

I have never been big on exercise. I get that its good for me, but going to the gym, working out for the sake of working out, I've never been able to do it. And the thing I hate most? running. Oh man, I am so not into it. And I've tried! I've tried treadmills, parks, running with people, alone, with music, podcasts, you name it. None of it makes me hate it less. And the runners high? A myth created by sneakers manufacturers. Despite all of this, about a month ago I decided to give it a try.

Here's what has happened so far:

Day 1: Buy new running shoes on a whim while accompanying Pete to get himself a new pair (Pete is one of those people who like running. He needs new shoes because he wore his out. This is not a problem I have ever experienced). Decide, upon trying on my pretty new shoes to run around the reservoir in Central Park. Only 1.6 miles. No problem. Stop running at about .9 miles. My legs feel okay, but holy cow my lungs are another story! Walk the rest of the way. Lessons learned: Baba O'Reilly (O'Riley? no idea) is not a good running song.

Day 2: Remember how I said my legs didn't feel so bad. On day 2 they feel bad. Apparently stretching the inner thighs is something important. No run today.

Day 3: New playlist, more effective stretching, reservoir here I come. Get to about the same place and experience a rather painful cramp. Pete lets me know that eating before running is another thing to avoid. I am learning so much!

Day 5: New plan. Not making it around the reservoir is not good for my self confidence. I pick a new, shorter, path. Its pretty much exactly a mile. I set out to run it, and I make it! no stops or anything!

Day 10: My new path makes me happy. I can make it a tad longer each time by starting closer to the apartment instead of in the park. I have also discovered that the songs I like to run to are the same as the songs I like for one minute dance parties. With a little bit more AC/DC mixed in.

Day 14: New lesson: 6:30pm is not the best time to run. I think that's when the marathon training groups run. Or something. Whoever they are they are mobbing the water fountains.

Day 21: Going out in the summer makes it really easy to come with excuses not to go running.

Day 23: The park is really pretty. I stretch in grass when I finish and this makes my legs itchy. maybe I should embrace nature a little less.

Day 26: "Since U Been Gone" inspires me to attempt to lengthen my run and finish it running up a hill. Hills are hard.

Day 30: Ready to try the reservoir again. Got my rocking music (although sadly not my iphone headphones which appear to be lost somewhere in the US Mail. boo.) and my positive attitude and I'm ready to go. Get about 1.25mi (I tracked my distance using runningmap.com. great site.) and I stop. Damn. Stupid reservoir straightaway. It messes with my head! I cant believe how little I had left. I walk for a little and then once I'm in the shade again I finish the loop running.

And now we're all caught up. One of these days I am going to do it. So far what I've learned is that I still don't much like running but I do love being in the park and I also like a good challenge. I'll keep you posted. Also, I would love some good running song recommendations. I am getting tired of all of my music!

The stress-relieving powers of brick walls and computer screens

2008-06-12T12:44:00.001-07:00

Although it may be an intuitive result, the results of a University of Washington study actually refute a commonly held belief that showing people pictures of the outdoors, on a computer or TV screen in a hospital room, for example, has the same restorative powers as a window with a view of real live nature. It doesn't.
It is no secret that nature is good for people. One study mentioned in the article showed that people who have a view of trees from their window after surgery needed fewer painkillers than those patients with a view of a brick wall. There are a number of possible mechanisms but whatever the cause, the result makes sense. Staring at a brick wall might make you want painkillers even if you haven't been cut open recently.

The UW study took this research to the next logical plain. What about a real view of outside versus a picture of outside? The researchers discovered heart rate dropped back to normal faster in subjects with a real view. Subjects looking at a digital image of the view were comparable to subjects with no view at all.

The results suggest that no matter what plasma screen tv makers say, when it comes to nature, you can't beat the real thing.

And, no, I don't know if the image was in HD or not. Just go outside and get some fresh air already!

Be optimistic today

2008-05-19T10:01:00.000-07:00

There is some new research out from the Harvard Men's Health Watch suggesting that optimists live longer and are healthier in general than pessimists.

Here are some of the results as reported on the Harvard website:

"Optimistic coronary bypass patients were only half as likely as pessimists to require re-hospitalization.
Highly pessimistic men were three times more likely to develop hypertension.
People with positive emotions had lower blood pressures.
In one study, the most pessimistic men were more than twice as likely to develop heart disease compared with the most optimistic."

The researchers don't know what is behind these findings - whether it is a genetic predisposition towards both health and optimism, or whether pessimists experience more stress and thus the negative effects of stress hormones affect them more as well. Or perhaps optimists simply lead healthier lives. Whatever the reason, doesn't it seem like it might be worth it to try looking on the bright side.

Sure, some people might argue that a tendency towards optimism or pessimism is something so deeply ingrained in people that there is nothing to be done about it. But I think that's bull. So the next time you find yourself being negative about something going on in your life, stop. Take a minute and figure out how to view it positively. Because what good is being negative going to do for you? According to this research, not much.

Awareness

2008-04-28T10:30:00.001-07:00

Holy cow! I did not know that April was (is) Stress Awareness Month! Luckily its still going on so I haven't completely missed it. And actually, I have been aware of stress all month but not aware of the monthly celebration. So since I clearly need to pack a whole lot of awareness into the last 3 days of the month. Starting now!!

Today's stress relieving tip is exercise to do when its raining outside. It is totally rainy and nasty here and although it may be tempting to curl up on the couch and watch 14 hours of television when you get home from work, that is not a good stress reliever! Exercise on the other hand, is an excellent way to reduce stress. But when it's gross out there are still things you can do without leaving the comfort of your own home (If you have your own gym, which I don't, unless you count the portable bike pedals Pete bought, this is even easier and you don't need me to tell you, just go home and get some exercise!). Here is a quick example.

This is one that looks easy but totally works your stomach. And since its especially important to have a strong core its an especially good one. Its called boat pose. And you want to look just like the guy in the picture above. Legs in the air, arms out straight, and back straight, too. And then hold it. Until you don't think you can hold it any more. And then hold it some more.

Next, do 20 push-ups. Make sure your back is straight (you can do them on your knees if you want to) and that you are going all the way down. Chest to the floor!

Now take a break.

Now do boat pose again.

Now more push-ups.

And now you've done some exercise! Its good for you. I hope you feel sore tomorrow. Happy end of stress awareness month!

Dancing on Tuesday

2008-04-22T13:20:00.000-07:00

This week's one minute dance party song is especially good if you happen to being dealing with relationship stress. But even if you're not, it's also really good for general release of anger and for jumping around.

Stress and Cholesterol: The Link No One Talks About

2008-04-21T10:51:00.000-07:00

I remember when I first learned that stress could lead to higher levels of "bad" cholesterol (LDL) in the blood. I read about it in Robert Sapolsky's book (which I have recommended before and continue to think very highly of), Why Zebras Don't Get Ulcers. I then promptly forgot all about it. Many of the negative health consequences of stress are highly publicized. That stress can lead to increased blood pressure, head and back aches, stomach trouble, and, most recently in the news, heart attacks, is understood and accepted by most people you meet. But if you were to stop folks on the street and ask them, "Can stress lead to high cholesterol?" I bet a whole bunch of them would say no. If you left the question even more open "What can you do to improve your cholesterol?" I bet the top 3 answers would be eat healthy, exercise, and, of course, take medication. Maybe a few people would suggest reducing stress but I imagine they would be the exception to the rule.

And yet, it would be a totally valid and correct answer. Much research has shown that high stress is linked to high cholesterol. One study showed that people who get less stressed out in stressful situations tend to have less of an increase in LDL as they get older as compared to people who exhibit higher levels of stress. And another study showed that coping effectively with stress actually helps to raise levels of "good" cholesterol (HDL), which, according to the American Heart Association, can actually help protect your heart if it is above a certain level.

Both of these studies were published a while ago now, and for whatever reason the link between stress and cholesterol seems not to have gotten as much attention as other stress health links. But given the amount of money spent on cholesterol lowering meds ($19.5 billion - yup billion - in 2006 according to this article) I am inclined to think that high cholesterol is a widespread issue, and the link between stress and cholesterol deserves some attention.

Hula while you work?

2008-04-16T09:08:00.000-07:00

Oh my goodness. I have just discovered the most amazing thing. I am pretty sure this is not a joke. And although I try not to post about things I haven't tried myself, I think its clear that this is worth making the exception. It may make you look ridiculous, but if it works, wonderful!

You can order a Hawaii Chair here.

Meditation Emails

2008-04-14T13:09:00.001-07:00

A couple of weeks ago my friend Kristen and I decided that we both needed to start meditating. But given that we are both busy and easily distracted people we needed something to keep motivated. So we determined that we would email each other each day our meditation experiences. Just a sentence or two; it would be like a journal of how meditation is going while also acting as a helpful motivating factor. Here's how it went.

Day 1: I meditated for 15 minutes in the morning. It felt good. Until I had a violent fit of coughing at the end. That part wasn't so fun. I am not advanced enough to know how to cough and meditate at the same time.

Kristen attempts meditation lying down. Falls asleep.

Day 2: My mind wandered a lot but I found that I was able to let go of all the thoughts that came through my mind. Even stressful ones. I have chosen to focus on my breathing as I meditate. this is working ok for me. Except at the end of the 15 minutes I am definitely antsy.

Kristen is antsy, too. She is thinking maybe a mantra will work better for her than just focusing on breathing. I say go for it. Whatever works.

On day 2, after Kristen suggests doing Balinese smiling meditation, we discover we have both just read Eat Pray Love which is why we are both so inspired to meditate. We are also both totally embarrassed to have liked the book in the first place.

Day 3: the weekend. I completely forget to meditate. Because you know what is even nicer than meditating in the morning? sleeping in.

Kristen I believe gives it one more go but that is the last I heard of it. There is no Day 4.
But I haven't given up! Although we failed at implementing it the first time around, I don't think its a bad idea. I am starting again tomorrow. A new day 1. A new email journal. I'll keep you posted on our progress...

Healthy Toes

2008-04-11T09:59:00.000-07:00

The other day a product called HealthyToes randomly came into my life. I will do my best to describe it. It is a rubbery flexible piece of plastic with 5 holes, one for each of your toes. You stick your toes in between the toe separators and it stretches your feet. So you basically just wear one on each foot until the stretch stops feeling good. Then you take them off. I have to say, I find them kind of amazing. It is a completely new stretch for the feet! And I think for the most part feet get neglected in the world of stretching. Well not any more.

They come in 2 sizes and from looking at them I imagine they would feet practically all feet. And for the busy, stressed out individual, you can wear them on your feet while sitting at your desk working. perfect for the multi-tasker in you!

Unfortunately, as I mentioned, they just sort of fell into my life. I have no idea where to buy them, and the website, www.healthytoes.com, is not much help. So if anyone can find them in a store, let me know! I want to give them to people as presents! My sister once told me that if you're having a bad day, you should check to see if your shoes fit. In other words, if your feet aren't happy, you aren't either. This little tool will help take your feet in the right direction.

9 to 5

2008-04-10T12:45:00.000-07:00

I'm back from a little blogging sabbatical and also back is the One Minute Dance Party!!

Take a little break. Seriously! Get up from your desk. I have just the song for it. Enjoy!

Gubernatorial Stress

2008-03-11T07:28:00.001-07:00

Even though its Tuesday, and that's usually a day to discuss work stress, I think today it is worth it to stray from the plan and discuss stress as it pertains to New York's very own Client #9. It's clear that stress is everywhere in this story. Imagine how stressful it must be to get caught patronizing a high end prostitution ring, especially when you're governor of NY. Now he must be feeling the stress of deciding whether or not to resign, wondering if and how legal action will be taken against him, and of course there is the stress on his wife and kids. This must be incredibly rough for them. I spose it's even possible that stress is what lead to him to do what he did. All $4300 dollars worth of it.

So what can we learn here (aside from the obvious)?
If things get really bad, as they do from time to time (but it is more likely to if you are dumb enough to do what he did. I mean come on. seriously? wtf?), go back to basics. Remember to breathe. And take it from there. Things tend to get easier with time.

Decisions

2008-03-06T09:46:00.000-08:00

At dinner recently my parents called to my attention an article in the New York Times from last week. In it, an experiment is described, the results of which prove that it is better to make a decision than to keep one's options open.

You can read it in detail here, but if you don't feel so inclined, I will try to sum up. Basically, the study asked people to pick between 3 doors on a computer screen. Behind each door was a different amount of money which the subject would get by clicking the number (they really did get paid). The amount changes after each click but it is possible to determine which door has the highest yield by clicking on all 3. The optimal strategy is to figure out what door wins you the most money and then stick with it. But that is not what people do. They go back to the other doors. They leave their options open even though they are the poorer for it.

The moral of the story is, make up your mind! You'll be better off. But for me, and a whole bunch of other people it sounds like, this is easier said than done. Because what if I make the wrong choice? I would much rather put off deciding until the last possible moment just in case some new information comes to light.

When I think about it though, I realize that not deciding is a stressful strategy. By leaving one's options open, the need to make a decision is always on the table. Therefore, if you're me, you continue thinking about it, worrying about which way to go until the very last second. Even if you know the chances are good that nothing will change if you make up your mind a little earlier, you can't stand to pick one because seeing that other door close will be too hard. Ugh. I totally hate making decisions.

The relaxing strategy is the non-intuitive one. Just pick something. And perhaps the freedom from the stress of deciding is the equivalent of the real money behind door #3.

The headphones that save my morning

2008-03-04T09:25:00.000-08:00

Happy Tuesday. In a true test of Less Stress in the Office Day, today I had the most appalling commute ever. Had to get off an express train and onto a local for a sick passenger, local train went to stops and then stopped with a broken door. Stop in a tunnel due to "train traffic" for 5 or so minutes, then have to wait for 3 more express trains to go by before getting on one. Nothing like spending an hour of your morning rubbing up against a whole bunch of angry new yorkers. It's a special experience.

Aside from the relief I felt at finally getting off at my stop I think the key to dealing with the whole situation was my headphones. I had my music going the whole time. This had the helpful effect of allowing me to feel like I was somewhere else (i.e. not smushed between the really really tall guy and the guy whose dog was flipping out). So I got to work feeling totally cheery (probably to an annoying extent).

Even though music on the commute isn't technically an office stress reducer, it can help you arrive to the office in a pleasant mood. And starting the day out right- just like breakfast, or doing your breathing in traffic, or getting enough sleep- is a powerful stress reducer.

Leap Year

2008-02-29T11:06:00.000-08:00

Its February 29th, a date that only comes along every 4 years. In honor of Leap Year (which isn't a holiday but kind of feels like it should be. I'm surprised hallmark hasn't gotten on that) today's post is all about the top 4 things (only 4 because its every 4 years that it happens. and because short lists are more readable) you can do with your extra day this year, to make your life a little less stressful.

1. Go some place beautiful for the day. Like to the park.
2. Take a nap. Take a couple! Naps are awesome.
3. Read a good book. While the stress relieving properties of this have not been specifically proven, to my knowledge, I am pretty sure it's effective. However, it is important not to substitute "good book" with "bad book." Boring books are ok (see number 2).
4. Stay hydrated. Remember to breathe. And take the stairs.

Happy Leap Day!

Something you absolutely do not want to do

2008-02-27T11:19:00.000-08:00

Sorry, I missed Tuesday yesterday. I hope you had a Less Stress in the Office Day all the same. Today's tip is particularly helpful with office stress, but it doesn't stop there. So I think it is perfectly appropriate for a Wednesday. Here it is: do something you don't want to do. More specifically do something you have to do that you don't want to do. Put another way, don't procrastinate.

For example, I got in to work this morning to discover on my voicemail a message from a very angry man. He wasn't so much angry at me as angry in general (he made a point of saying that before getting on with his rant), but it was clear I was going to be the person who got to hear about it (and I did hear quite a bit about it in his 5 minute long message). Anyway, I am sure there are people out there who relish a good angry confrontation from time to time, but I am really not one of them. Confrontation is pretty much the thing I am worst at. But I had to call him back.

The way I see it, I had two options. One: call him back right away and get it over with. Or two: Put it off (and let the thought of the various ways our conversation could go linger in the back of mind all day while I actively tried not the think about it).

I tried option 2 for about 10 minutes but then decided to just call him. And, big surprise, I was very happy I did. As it turned out the whole thing went quite well and was nothing to be apprehensive about to begin with. But even if it had gone terribly, I would still have gotten it over with. And that's where the stress relief is at. It is so tempting to not do things we don't want to do. For obvious reasons. But the next time you have to do some dreadfully boring or dreadfully unfun or dreadfully dreadful thing at work, or at home, or anywhere for that matter, try just doing it. It's very old school Nike. And if you are like me it will relieve you of whatever stress the dreaded task was causing.

Walk more

2008-02-25T06:03:00.000-08:00

I've posted about walking before. But it's such a good one I think it bears repeating. This time I am talking about walking not from the exercise perspective (although it is a lovely and convenient way to get exercise), but from the general overall feelings of energy and goodness perspective.

This weekend was rough for me. I got into town on a redeye on Saturday morning (I don't know why I do redeyes. In fact, this post should really just be about how one should avoid redeyes. They are awful. Consider it posted.) I slept for a few hours, got up, bustled about town to get ready for an event Saturday evening, and proceeded to go out until 3am-ish. Like you do. Needless to say I did not feel awesome when I woke up on Sunday. I spent most of the morning lying around without the energy to do anything productive. Even the food channel and golf weren't cheering me up. But it was a beautiful sunny day and eventually Pete convinced me to go for a walk around the reservoir. I was reluctant because I was so tired, but I went along with it. It made all the difference. When we got back I felt happier and more energetic and significantly less like a waste of space. It's so simple, but getting outside and getting fresh air does the trick every time.

I'm not sure why it works so well but try going for a walk next time you are feeling lethargic, tired, mopey, moody, or all of the above. Even though the couch might feel awesome (and in the case of my couch, it really is awesome. Seriously.), it's not a long term solution. The hardest part is getting your shoes on. From there on out its easy as pie.

A note on working too hard

2008-02-15T13:11:00.001-08:00

Note: I have not confirmed that this is actually from the NYTimes. But even if its not true, the lesson is a good one. Enjoy your weekend!

Thanks for passing it along, Dad!

Cultivating Love

2008-02-13T13:34:00.001-08:00

It seems appropriate to talk about love on Valentine's Day so that's what I'm doing. I don't mean the kind of love they talk about on Hallmark cards, or rather, not that kind of love exclusively.

Let me explain.

Yesterday an older man came into my workplace with a question I knew the answer to. He didn't have an appointment and I was in the middle of something else, so I heaved a sigh filled with some mixture of self-pity and self-righteousness and went and had a seat with him. His question was a relatively easy one and he was a nice man. We were done with our meeting quickly. I said nice to meet you and shook his hand and headed back to my office. But he wasn't done talking yet. He wanted to talk about Stress. I could feel my eyes start to glaze over as I nodded politely. I talk about stress a lot. I needed to get back to work. But then he said something that got me. He said, "when you really get rid of all your stress it is an amazing feeling. People who are truly free of stress are amazingly happy and full of love."

Holy crap. He was right. Here I was getting annoyed at a perfectly nice man who was only taking up about 5 minutes of my time. Is my time really that precious? Am I really too important or too rushed or too stressed to listen? I'm so not. So I unglazed my eyes and smiled and listened. It felt awesome. Love feels so much nicer than impatience.

I wish I could claim that I am entirely free of stress - that I have let it all go and I am full of only pure love. But I am clearly not. Even on V-Day. But I'm working on it. Its amazing what a difference it made just to remember that for a second. I went back into my office, put my feet up on my desk, and did my breathing for 10 minutes.

So in celebration of Valentine's Day, today's stress relief tip is to remember how nice love feels. Not necessarily love for a significant other, but love for everything. Love for the person who is sitting appallingly close to you on the subway. And love for the mittens that are keeping your hands warm when its super cold out. Love for the cold!

Happy St. Valentine's Day and thank you to the stranger who walked into my office and reminded me to cultivate love.

While I'm on the subject...

2008-02-12T06:21:00.000-08:00

Another food related stress tip. Eat breakfast!

Here's a little breakfast related story. When I was younger, when stress was just something I had heard about on TV, I used to not be much of a fan of breakfast. I had to get up early for school and didn't have much of an appetite. But that didn't matter to my Dad. He would not let me leave the house in the morning until I had eaten something. Something with protein. So at the very least I always started the day with a nutrigrain bar and a glass of milk in my stomach (the milk was the protein. The nutrigrain was just filler). Let me tell you, I thought this was the worst thing ever. Being forced to eat breakfast. It was a travesty. But then something strange happened. I went to college and I kept eating breakfast (except for freshman year when I took advantage of the whole sleeping till noon every day thing). And now if I skip it it has a noticeable effect. For one thing, I am hungry by 10:30. But eating breakfast also helps me be more productive and generally smarter in those morning hours. Go figure.

So have a banana and a coffee. Or an omelet. Or a smoothie. Or leftover lasagna (my personal favorite). Or have a glass of milk and a nutrigrain bar if you don't have time for anything else. It will improve your day.

Hello!

2008-02-12T06:06:00.000-08:00

Today in the the "What's News" section of the wall street journal they state that "An autopsy study of younger adults who died from unnatural causes found many had clogged arteries, suggesting that heart disease may be on the rise." Scary, huh?

But today is Tuesday! What on earth does this have to do with Less Stress in the Office Day?! I will tell you. Stress and food go together a lot of the time (of course there are the people who react to stress by not eating at all, but we'll save that for another day. That's not healthy either, though, just fyi). When you're stressed out not only is it hard to make time to make healthy food, but it is also easy to justify unhealthy food. For example, "I am having a crappy day so I should probably get myself a cheeseburger and fried for lunch. I deserve it." You do deserve it! Don't get me wrong, I love the french fry. But if that little justification becomes an every day thing you end up with the clogged arteries mentioned above.

So when your office is convincing you that you have been working really hard and ought to reward yourself with Wendy's just remember your arteries. They need a break from working hard from time to time too. So reward yourself with something a smidge healthier. Like a sandwich that doesn't have anything fried on it!

Note: I found that picture of fries on a website that suggests it as a desktop background. I don't know. To me that just doesn't seem right.

Have a Zen(ner than usual) Superbowl

2008-02-01T06:50:00.000-08:00

Since its Superbowl weekend and all it seems only fitting that the New England Journal of Medicine would come out with a study detailing the dangers of stress in sports fans. Yup, that's right. Getting too pumped about your team could have dangerous consequences.

Technically, the study was looking at a different kind of football fans (the soccer kind), but I think its safe to say that people in homes around the US on Sunday will be getting just as riled up as World Cup fans do. And that, it turns out, can be dangerous for your heart. The study showed that viewing a stressful soccer match significantly increased the risk of a "cardiovascular event" - i.e. heart attack.

So if you're lucky, you really couldn't care less about the Pats or the Giants. But all you northeasterners be careful! Remember to breathe every once in a while as you're screaming at the TV.

Stress at work

2008-01-29T10:35:00.000-08:00

Since Tuesday is "less stress in the office day" around here, there is some pertinent research worth bringing up.

Recently a new report has been all over the news, a study done in the UK looking at workplace stress in over 10,000 white collar workers between the ages of 35 and 55. Data were collected over 15 years and one of the measures of health that the researchers tracked was the incidence of heart disease. Results overwhelmingly showed that those workers who experienced high levels of stress at work were more likely to develop heart problems than those who were not under stress. People under the age of 50 and stressed at work were especially at risk. High levels of stress were related to lower heart rate variability and vagal tone as well.

This study dramatically highlights the connection between stress, heart health and mortality.

The obvious next step is to address and reduce work stress. Unfortunately, often this is easier said than done. While relaxation outside of work is one important tool for avoiding stress, it is also important to deal with the root causes of stress within the office. Some main reasons for chronic workplace stress.

I recently came across this article discussing the stress inherent in being a cancer registrar. While I don’t know a thing about what it is like to work in that profession, the causes for work place stress that she lists are present in many office environments. Here is her list:

Unclear Job Duties

Poor Work Environment

Lack of Credit

Poor Salary

Change in Requirements

Lack of Support System

The one thing she doesn’t touch on is one that I think is most important, and that is lack of communication. If you don't have the lines of communication open with your coworkers and supervisors it will add to your stress and impede you from handling the various issues listed above. In contrast, if you can openly communicate about troubles you are facing at work – whether it is insufficient salary or an uncomfortable work environment – you will be able to take steps to solve these problems. Without communication problems fester, nothing gets resolved, and as it turns out, the stress that results leads to nasty health consequences down the road.

Doing the dishes

2008-01-28T08:41:00.000-08:00

Is it bad that dishes stress me out? They totally do. I live in an nyc apartment with a tiny sink and a tiny dishwasher and Pete and I produce dishes at a remarkable rate (this is due to a healthy love of food which is a wonderful thing).

But dishes infuriate me. This is mostly because we don't much care for washing them, but I also don't care for there being piles of them in the sink. So you see my dilemma. And other than switching to disposable plates and utensils (which just seems downright wasteful), there is no good solution. But clearly I need to do something to curb my frustration upon arriving home from work to discover that the dishes I left in the sink when I left in the morning are still there!! ugh.

So recently I adopted a new strategy. It is called, do the dishes immediately. After reasoning with myself and coming to the conclusion that the dishes would certainly have to get done eventually and at no time will it become a fun or exciting activity, I decided that I might as well get it over with. And that Pete might as well, too.

So that's what we are trying to do now. I am not very good at it yet (old habits die hard), but I'm improving. And I am finding that it is a lovely stress reducer - not the dish washing itself, but the feeling I get when I walk into the apartment and the sink is empty. It's a happy feeling. I recommend it.

Yes, it's little. And yes, this post might make me sound sort of anal retentive. But I don't mind. And if its not dishes its something. The moral of this story is little things can make a difference. And now for a song that sort of makes the same point but in a completely different and non stress or wellness related context.

Would you kids turn it down!!

2008-01-25T13:50:00.000-08:00

The classic parental request in response to painfully loud music is actually being taken to a new level in Cairo where Independent Online reports that the noise pollution from the non-stop activity in the city actually has affects similar to those seen in chronic stress. Probably because being exposed to very loud noise over an extended period of time is a stressor in and of itself.

The noise level in Cairo is reported to sometimes reach 90db before 8am. Noise pollution is defined as 85db or higher for at least 8 hours straight. For a frame of reference (from the American Speech Language Hearing Association)

30 dB = whisper, quiet library

50 dB = moderate rainfall

60 dB = conversation, dishwasher

70 dB = busy traffic, vacuum cleaner

80 dB = alarm clock, busy street

90 dB = lawnmower, truck traffic, subway

100 dB = snowmobile, chain saw

110 dB = rock music

130 dB = jackhammer

140 dB = firearms, air raid siren, jet engine

150 dB = rock music peak

Therefore, what they’re saying, I think, is that being in Cairo is as loud as being on a subway platform when the train is coming in… all day. Wow. I can understand why that would be stressful. Of course, if you can go inside and shut the window, that would certainly help shut out some noise. But for people who work all day outside in the city the noise can be quite dangerous. In fact, research has shown that people who are consistently exposed to noise levels of 85db or higher have higher blood pressure than those who are not.

So it turns out noise pollution isn’t just the term your mother used to use to describe your taste in music. It’s a serious problem. It’s also especially hard to regulate. However, while we anxiously await the invention of the silent jackhammer, my recommendation for those affected is ear plugs. They’re simple. They’re cheap. And they come in many lovely colors. The one’s they have at NASCAR races are particularly good because they are attached to one another on a string so there’s no risk of anything getting lodged in there. And getting things stuck in your ears is never fun at all.

Another option...

2008-01-24T12:02:00.000-08:00

for dealing with stress at work:

Mental Health Days

2008-01-21T09:07:00.000-08:00

I remember the first time the concept of a "mental health day" was introduced to me. It was back in high school and it was the cool thing to do. "I am not coming in tomorrow. I'm taking a mental health day." Subtitle: "I'm not sick but my parents are letting me stay home anyway (Awesome, Dude!!)." Not to say that there weren't some serious mental health issues being dealt with by a number of kids at my school, there were, but, for the most part, that was secondary to the sheer pleasure of playing hooky. Little did we know how smart we actually were. We were 17 year old wellness gurus.

As I sit here in my pjs enjoying a day off and the luxury of doing pretty much nothing I am reminded of those mental health days and how important they actually are. But its tough to actually take them, right? I mean, even if you are blessed with a relaxed work environment and a boss who actually cares whether or not you are too stressed to function, its really hard to just let it all go. I don't know why this is. Maybe its a fear of accepting that everything will work just fine without you (and by you, I mean the general you. not you, the reader, in particular) there, or maybe you don't really think you need it - you're not stressed enough yet - or maybe you think it will be perceived as weakness. I don't know. Maybe its not anything pathological or subconscious. Maybe you just have shit to get done.

The point is, ignore those excuses. Mental health days are good for you. It's good for you to have a day of unplanned hours, a day away from work that isn't a weekend day (because those get used up and overplanned and there just aren't enough of them), a day for catching up on sleep, law and order reruns, emails, toenail clipping, whatever you want! That's the whole point.

So anyway, take a tip from my 17 year old self and my 17 year old friends and do it one of these days. We were smart cookies. And in case you need a reminder, too much stress is bad for you.

Seeing the Doctor

2008-01-17T08:15:00.000-08:00

When was the last time you had a check-up? over a year ago? over two? It doesn't take long to do it. Just pick up the phone and schedule a check-up. Then its on your calendar and you have to go.

Reasons why this is a good idea:
1. Because your doctor can make sure everything is looking good and healthy. And if there is some underlying problem you aren't yet aware of, your doctor can help you deal with it. It's better to know.
2. Because waiting until you know something is not right is a bad idea. And don't try to tell me it isn't because that's just not true.
3. Because the week before the appointment you will do a little healthy living cramming (just like the week before the dentist appointment), and hey, a week of healthy living is better than nothing.
4. Because doing things to improve your health (like seeing your gp) will improve your stress level by proxy. And because unseen impact of stress on your body and mind is something that's worth checking up on from time to time.

Once you go, don't be afraid to ask questions. And don't be afraid to tell the truth. You can't expect the best treatment from your doctor if you aren't willing to give them all the information about your current lifestyle and habits.

Note: If you have gotten a check-up recently, good job!

Email Organization

2008-01-14T10:42:00.001-08:00

I am having Tuesday early this week because I wont be in the office tomorrow. So today is the day for an office stress reducing tip. Don't let your email control you.

One way to do this is to set up folders so that emails with certain subjects, or from certain people go directly into folders where you can comfortably ignore them until you are ready to see what they say.

Another possibility is to use your autoresponder. Most people use this when they go on vacation to explain why their response is delayed, but who says vacation is the only time to use the autoresponse? Just today I sent an email and got an autoresponder telling me "I won't be able to get to your email right away. I will respond as soon as I get the chance." Or something like that The point is, she didn't say she was out of the office, just let me know not to expect a 1 hr turnaround time. And that's fine. My expectations were managed and, hopefully, freedom from email gave my colleague a little freedom from stress as well. Not to mention some free time to actually get work done.

Of course, you cant ignore email forever (well, I guess you could but its probably not a good way to keep your job). So fit it into your day by setting aside a couple times when you will sit down and focus only on answering emails.

Fast Food

2008-01-11T11:18:00.000-08:00

I got a little bit mocked for the topic of yesterday's post. Apparently "living in the moment" seems a little flaky to some people. While I stand behind my recommendation to attempt to live in the now, I also kind of cringe when I hear myself using the phrase "the now." So today I'm back to something a little more concrete.

This website, shortorder.tv, is focused entirely on fast healthy meals for one. It's pretty awesome. The hostess of the show, Aparna, cooks every meal she recommends on video in 3 minutes or less. Sometimes I am pretty sure she's going to make it, but she always does. 3 minutes is less time than it takes to order delivery food sometimes. And everything she cooks is healthy. And often vegetarian, in case you wondered. Needless to say, I can't say the same for "U Like" Chinese food around the corner from my apartment (although I do give them props for a very creative name and delicious fried dumplings).

In addition to fast, easy, and good for you recipes, the website also has articles on healthy eating in you're interested.

Note: this one was also inspired by my big sister who was the person who sent me this site. Two posts in one week, Anna! Strong work.

Another note: there is no way I could cook these meals in 3 minutes because I am a very slow chopper. But even if it takes 6 minutes, that's still really fast. And healthy!

The Buddha Board

2008-01-10T08:32:00.000-08:00

For Christmas my niece and nephew got a gift called Aquadoodle. It's as awesome as it sounds. It comes with a marker that fills up with water, and a blank canvas. When you draw on the canvas with the water marker, whatever you are drawing appears. When the water dries the picture fades and goes away leaving you with a blank canvas again. For kids its fun because drawing is fun and its cool that you get to do it over and over. Its new every time. For parents its lovely because kids can draw on anything with that water marker and never stain a thing. Its even good for the eco-conscious! No wasted paper, just one self-cleaning mat. Very low carbon footprint.

What was most entertaining about the Aquadoodle to me, however, was that I got one, too. From my sister. But when you give an Aquadoodle to an grown-up you have to dress it up in grown-up clothing. The Aquadoodle for adults is better known as the "Buddha Board" but the idea is the same. You paint on a board with water and your image remains for a few minutes and then disappears as the water dries. Its all about living in the moment. And while three year olds do it effortlessly, grown-ups sometimes need help. That's the Buddha Board's job.

So that is what today is about. Appreciating now. If you see something really beautiful, instead of saying, "Oh my gosh! I have got to come back here and see this again!" enjoy seeing it now. Don't worry about getting your camera to ensure you can look at it in the future. Look at it now. And let that be enough.

Obviously, it's easier said than done. I am not suggesting that its possible to declare "I am living in the moment from here on out. Thank you." and have it be true. That said, a lot of stress can come from worrying about the future and dwelling on the past, so letting go of it from time to time and reminding yourself to focus on now, is a good idea. If I figure out some good ways to do it I will for sure write about them. But for now, painting with water seems like a good way to start.

Stress in the News

2008-01-09T13:24:00.000-08:00

Yesterday in the news was a particularly sad example of the harmful effects of stress. Apparently people who exhibited acute PTSD-like symptoms soon after the 9/11 attacks were more likely to also experience heart problems later on. As Reuters reported:

"Even after the researchers allowed for the study participants' mental and cardiovascular health before the attacks, people who reported acute stress responses were 53 percent more likely to be diagnosed with a heart attack, stroke, high blood pressure or other heart-related ailment in the following three years."

The link between stress and heart problems is not a new one. It has been well documented but is sometimes taken for granted. This study highlights how real the connection is and how seriously stress should be taken.

A Radical Idea

2008-01-08T06:41:00.000-08:00

Its Tuesday and today's Less Stress in the Office tip is turn off your computer! I know. It's crazy. But as a wise man once said, it just might be crazy enough to work. Giving your eyes a break from staring at that screen will be good for them. And the rest of you might appreciate it as well.

I don't mean turn off your computer for a whole day. That would just be silly. But turn it off for 30 minutes. Or the time it takes you to do some non-computer related task.

Sure there are some jobs which don't allow for this sort of thing. And if that's your excuse I accept it. Go outside for 10 minutes instead (if you live in nyc or the northeast in general that is an especially good idea today. Its gorgeous out!). But plenty of jobs do. You have things to do which don't involve your computer. Maybe you have to edit a document. or clean your desk. Or make a bunch of phone calls. I don't much care what it is. Just try taking a break from the computer screen.

And no cheating! This means you can't say "Oh! good idea! but I will just leave my computer on and not look at it while I do this other thing." The power of the pc is too great. You will hear that little email ding and you wont be able to resist. So just turn it off. It will still be there when you come back in 30 minutes. But in the mean time I think you will have added to your productivity and your peace of mind.

Happy New Year! and an experiment...

2008-01-06T06:46:00.000-08:00

I know, I'm about a week late but I have been on vacation and avoiding computers like nobody's business. By the way, vacation, definitely a stress reducer. I highly recommend. And if you happen to be someone's boss, encourage them to use their vacation days. Boss them. Everyone needs to go on vacation sometimes. And sometimes people need to be told.

So anyway, stress relief in 2008. A new year always has this great hope surrounding it. Somehow it feels like a clean slate. The tendency is to make all sorts of promises to ourselves about how we will improve ourselves and our lives this year. And thats great. But a lot of pressure too, don't you think?
So no new years resolutions here. I am going to stick to one small thing at a time. Somehow it seems more manageable. And today that small thing is the nose bidet. Seriously.

When I last wrote I was sick and my friend Kristen recommended this unusual trick, nasal irrigation. Or, in a nutshell, holding your breath and squirting tepid salt water up one nostril so it comes out the other. Sounds lovely, right? But what could be more lovely than not having a congested head of sinus headaches?

Anyway, I didnt get a chance to do it because I didn't have anything around the house that was the right shape and size for squirting water up my nose. but now my cold is mostly gone and I have that leftover stuffiness. You know, the stuff that lingers long after your other symptoms have gone. I think I nose bidet is exactly what I need. I will do it tonight and report back.

You can buy a neti pot at the local drug store or if you have a little tea pot handy, that should do the trick. It lets you clear your head, quite literally. If you're curious, there are plenty of youtube videos demonstrating proper techniques.

Wish me luck!

Ginger Tea

2007-12-27T07:32:00.000-08:00

Sometimes despite our best efforts not to, we get sick. A good example would be me right now. So this will be quick.

Being stressed out can lead to a weakened immune system and get you sick more frequently, but whether stress caused your cold doesn't really matter once you have it. What matters is getting rid of it and ending the feelings of crappiness. Because being sick can be stressful on its own.

There are a million things out there to take to speed your recovery or prevent the cold from getting worse but one that I particularly like is something my dad makes at the first hint that someone in his house is getting sick. Its called ginger tea and its magical.

The ingredients are as follows:
A piece of fresh ginger about the size of my dad's thumb. If you do not know my dad, use another man's thumb for reference.
4-5 cups of water (or however much water fits into the teapot in which you will be steeping the tea)
about 2 tbsp lemon juice
honey to taste
2 big pinches of cayenne

According to dad some people add a scallion, but he doesn't so neither do I.

So here's what you do. Slice the ginger. Boil water and pour into teapot. Add all ingredients. Let it sit and steep for a five minutes or so. Then drink it all yourself. I'm not promising that you will be cured immediately of whatever ails you, but it sure will help with a cold. Feel better!

Holidaze

2007-12-21T07:30:00.000-08:00

For a lot of people the holiday season is a big cause of stress. Trying to find time to buy gifts, inevitably leaving it to the last minute, not knowing what on earth to get your sister's brother in law who you have to get a present for, and oh my gosh we have aunts and uncles coming this year? Did I need to buy something for them too? Not to mention its the end of the year and work is crazy and everyone is ready to kill each other and you definitely need a vacation. And seriously if I have to hear that Wham Christmas song again I might vomit.
Ahh.... the holidays. They're good stuff.

But actually they kind of are! And there are things you can do to make them less stressful for you and the people around you.

First, drink. Water. I know have harped on this before but water is especially important around holiday time because often there is a lot of non-water drinking going on and alcohol makes you get dehydrated even faster than usual. But even if you're not drinking booze, be sure to stay hydrated!

Second, proceed as usual. Try and keep some of your daily routines undisturbed. Things like going to bed and getting up at your usual time can help make life seem less hectic.

And third, smile! It's Christmas, not the end of the world. Even if its driving you nuts, frowning and being angry about it wont help anything. And actually, smiling even when you're not that happy can trick your mind into cheering up. If you can't force it, try holding a pencil between your teeth. Seriously.

Day 4: Still bouncing

2007-12-20T06:45:00.000-08:00

Although I still clearly need to upgrade to a bigger ball, I think this one is actually doing me some good! My back has been hurting a lot less this week. Of course, there could certainly be mitigating factors. For example, my boss is convinced my back pain is caused entirely by stress. Therefore, if my stress decreased this week as well (and it has a little, just by coincidence), maybe the decrease in pain is due to that. Whatever it is, I am sticking with my bouncy ball because its definitely not hurting. And its fun to bounce!

Day 2 of bouncing

2007-12-18T13:34:00.000-08:00

I have learned how to slouch on the ball. This will have to be addressed. Also, I think I might need a bigger ball.

Bounciness Update

2007-12-17T08:40:00.000-08:00

Due to a number of trips out of town and a nasty forgetfulness problem, this morning is my first morning on the bouncy yoga ball. But I have to tell you, its awesome! I've only be on it for 3.5 hours, but I can never sit in the same position for 3.5 hours. I am constantly leaning back, leaning forward, sitting crosslegged, putting my feet up and my laptop on my lap, etc. etc. But with this thing I have been sitting up, and occasionally bouncing a little for an entire morning! crazy! and worth sharing I think. So the first impression is a good one.

Classical

2007-12-12T06:57:00.000-08:00

Something that helps me feel calm and happy, especially while I am working (or cleaning, which, in my view, is a form of work for sure), is listening to classical music. If you don't own much of it yourself, or you are listening at the office and dont have any of your own music there, this link is really good. Thanks, Fred, for introducing me to it.
Of the sites listed I have tried www.icebergradio.com which is really good. www.Beethoven.com, which, despite the name, plays music other than that composed by Beethoven, plays good stuff but has annoying commercials.

Get Up and Stretch

2007-12-11T06:50:00.000-08:00

Hello Tuesday!
As I'm sure you know, its Less Stress in the Office Day. Sorry I bailed on destressing your office environment last Tuesday but I was out of the country and had limited access to the internets. In fact, I spent most of the day last Tuesday in a cold room in a rather uncomfortable chair working half in French (bonjour!), a language, btw, which I do not speak. But that's neither here nor there.

The point is that sometimes we have to work in conditions that are less than ideal. Perhaps we have been given a job but not all the tools to do it, or a deadline that seems impossible to meet, or a language we really don't speak. But its work, and its hard sometimes. As my Dad has pointed out to me in the past, that's why you get paid to do it. A good point, I think.

So how to reduce the stress that comes with infuriating work tasks. There are lots of things you can do, but today we are just going to focus on one that is fast and easy. It won't change the task at hand, but hopefully it will change your outlook.

1. Get up from your desk.
2. Stand with your feet together, shoulders back, and head held high.
3. Inhale through your nose as you bring your hands out to the sides and then up as high as you can over your head.
4. Stretch stretch stretch up!
5. Exhale as you drop your arms, head and body reaching down towards the floor.
6. With your head hanging loose down by your knees, grab your elbows and just hang there for 30 seconds or so. Don't forget to breathe!
7. Now go back to whatever you were doing.

Note: Just to state the obvious, if there is any reason you think you cannot or should not do this then don't. Maybe do a different stretch that you can do instead.

The Food Channel and Golf

2007-12-10T10:07:00.001-08:00

Generally I am against TV. Mostly because I love it. I wouldn't be against it if I were better at turning it off, but I'm not, so I am. And in general I don't think it counts as a particularly healthy stress reducer. But there's an exception to every rule.

I was talking to Kara the other night about the food channel and how i find watching the food channel to be very calming and she said, "you should blog about that." And I think she was right. So here I am.

Sometimes on a Sunday afternoon and its rainy and nasty out and you don't have anything in particular you need to do and you just want to chill. Lie on the couch. Be lazy. Do nothing. Drift in and out of sleep. Well let me tell you, the food channel and golf are heaven to me when I am in that mood.

I find both watching people play golf and people cooking strangely relaxing. Golf usually has those announcers who talk nice and slow (because if you're a golf announcer you better talk slow because it goes on forever) and in low voices because you can't disturb the golfers. And I can drift in and out of sleep and still follow the game without feeling like I have missed much. Of course, if you follow professional golf with great interest this may not be as relaxing for you (although, I swear, some of those announcers have voices that are hypnotic). If that's the case, might I suggest the Food Network?

Once again, totally soothing! Its harder for me to put my finger on why. Maybe its because for me cooking, especially cooking that doesn't involve pasta or eggs, is challenging. And even stressful. But on TV its effortless. Everything is measured out. No one has to do the dishes. Nothing comes out burned or overcooked. Its like a magical land! mmm.... I feel content just thinking about.

So that's my tip. Next time you are in need of doing nothing for a little while (which is an important stress reduction tool!), but you're brain isn't quite ready to turn off for a full on nap, try golf or food. On TV.

PS. If you attempt to cook any of the things on the food network I am certain it loses all of its stress relieving capabilities.

Ripping Off the Band-aid

2007-12-06T13:08:00.001-08:00

I woke up this morning and my teeth were clenched. I hate that. I hate it because then I know I have been grinding my teeth in the middle of the night. And what causes that? Stress. Obvi.

So as I relaxed my jaw I tried to get rid of my stress. What happened to be stressing me this morning was a decision I had been putting off making. It was one of those decisions where no option seemed to stand out as the right one, and I didn't want to make a choice I regretted. Option 1: Give up something fun, but have more time for everything else. Option 2: Do everything. Or rather, go crazy trying.

So I went ahead and made a choice. It doesn't matter which I picked. The point is that agonizing over deciding was causing way more angst than either decision would have caused. So I had to just make up my mind. And we'll see what happens, but hopefully I wont grind my teeth tonight.

My point is, don't put off things that stress you out. That won't make them go away. Instead it just gives you something ruminate about (ruminate on? I don't know.) And you end up extending the stressiness. Just go ahead and rip off the band-aid.

Point number two is, if you grind your teeth at night its a good thing you're reading this blog because that means you are trying to relieve your stress and that should definitely help. (Well, either that or you're related to me. Hi Mom and Dad!)

Note: If you do grind your teeth you can also get help from your dentist. And going to the dentist is always a good thing.

Flying

2007-12-03T13:33:00.000-08:00

I am about to get on plane to Canada and while I don't feel particularly stressed about it at the moment, I imagine I will as soon as we hit that first bit of turbulence. but I can't blog from the air so I figured I might as well cover this ahead of time.

Even if flying doesn't bother you, airports can be stressful places these days. Racing to catch flights, long security lines, delays, cancellations, etc. It's generally not fun.

So Medium Wellness has some air travel stress relief tips to help get through the inevitable pain in the ass of traveling.

1. Bring something good to read. Distractions are key. If you have a good book time waiting for a flight (and time on the flight) can go by a lot faster.

2. Don't dwell on things you can't control. No matter how much you may think you would do a better job running the airlines than people who are doing it now, the chances are they probably aren't going to let you take over. In fact, there really isn't going to be anything you can do to change air traffic patterns. So why get angry about it? Instead, focus on things you can change, like your attitude. It might be hard to do, but if you decide the flight delay isn't going to get you down you just might be right.

3. If turbulence freaks you out, do your breathing. Focus on inhaling slowly and then exhaling slowly. Keep doing this. This will help relax your body and also gives you something to think about besides the bouncing of the plane.

Giggle wiggles

2007-11-30T11:32:00.000-08:00

It would be hard to find a better stress reliever than laughter. You can feel stress lifting right away when you laugh really hard. In fact, Laughing Yoga is spreading rapidly these days as an effective stress reducer.

But in case you haven't found the laughing yoga class nearest you (or don't have time for yoga because you're too stressed out) here is something to get you started laughing on your own. Have a great weekend!

Sitting Up

2007-11-27T08:19:00.000-08:00

I have been actively grateful this week and it's been wonderful. There are so many things to be happy about!

One thing I am happy about today is that it's Tuesday! Less Stress in the Office Day! Yeehaw.

Today's office stress reducer is posture. What is your posture like right this second as you're reading this post? Are you slumped? Well stop! Sit up straight. That's better.

Poor posture leads to poor breathing. Your lungs get all smushed up and the volume of air you breathe in is less. And making full use of your lungs is important to feeling good. When you sit up straight you can make full use of your lungs. And, as you already know, breathing properly is one of the most important things you can do to reduce stress.

In addition to helping you breathe, good posture can help your state of mind. When you sit up straight - head up, shoulders back (or, as the theater folks put it, "Ass under! Tits out!") you look and feel better.

So I know that sometimes it feels tiring to sit up straight. But that's because we don't do it enough. So try and be conscious of your posture. You're back will feel better. You will look better. And your body will get all the air it is supposed to be getting.

If you really have trouble and are in the market for a new desk chair I know a couple of people who swear by this. They aren't expensive so why not give it a try. I have one at home that I am going to bring into the office. I will report back in a couple weeks.

Desserts....

2007-11-26T08:51:00.000-08:00

is stressed spelled backwards. Some people might say that this means nothing, but I thought it was important to throw it out there.

Things to be thankful for

2007-11-16T06:37:00.000-08:00

I haven't been writing much over that past few days due to travel and thanksgiving and general hecticness but I did want to briefly chime in for a thanksgiving-related note.

I know I have already touched on how important I think it is to say thank you, but being thankful is slightly different, and it deserves attention.

So that's the tip. Be grateful for all the good things in your life. Sometimes you might have to remind yourself. So do! Gratitude reduces stress.

Gratitude is something that has been recognized as an important aspect of health, wellness, and overall wellbeing by many knowledgeable people. Including Buddha. Seriously. And who's going to argue with Buddha? If Buddha doesn't do it for you, scientific research has also shown the importance of gratitude. One study concluded that "grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress."

Today I am feeling grateful for family and friends.

Happy Thanksgiving.

CrazyTown

2007-11-15T10:03:00.000-08:00

This week my office has been a little something I like to call CrazyTown. Things are nuts here. Things got shaken up unexpectedly and now people are all over the place. Emotionally. Not physically. Anyway, people are angry, worried, stressed, unmotivated - wow, when I put it like that it sounds really bad. But the point is, it's a stressful environment.

So what to do about it. There are a couple things you can do but today's tip focuses on just one. And that is to let it go when you get home.

If you want to talk about it a little and get it off your chest, of course, do that. That can help too. But don't dwell. Don't let work stress invade your home life. Let home be a placec where you can feel relaxed. When you're done doing what you need to do for work focus on something completely unrelated. Exercise. Make a delicious dinner. Meditate. Read a book. Even watch TV (I am pretty convinced TV is bad for your soul but maybe that's just my personal issue of liking it a little too much which is neither here nor there). Anything that can let you escape. Then get a good night's sleep and you can go back to your own personal CrazyTown with a refreshed and positive attitude, and maybe even a new perspective on how to make things less crazy.

Tuesday!

2007-11-13T09:05:00.000-08:00

Happy Less Stress in the Office Day!
Today's tip is an easy one. It may seem obvious but people don't always stick to it.

Be nice to everyone in your office. Don't be fake, just be pleasant. Smile and say hi to people and ask how they are doing. It's so easy and it can have lasting effects. Just trust me on this one. Pleasant offices are less stressful.

This video has nothing to do with being nice, it just makes me smile.

3 Things to do in Traffic Jams

2007-11-12T11:16:00.000-08:00

Recently traffic has been coming up in conversation a lot in my life. Apparently it causes people a fair amount of stress. Understandable. But the thing about traffic is there's nothing you can do about it. So why let it drive you nuts. Yesterday I was in the car in traffic with my sister and she was just as relaxed as can be. And it was lovely! So today's list is things you can do to prevent traffic from stressing you out.

1. Leave early. Anticipate the traffic if its rush hour traffic that you know for a fact will be there. If you plan to be sitting in traffic you wont be stressing about how late it is making you.

2. If you are with someone else in the car, talk about happy things. When Pete and I get stuck in traffic we talk about how the traffic compares to other traffic, and whether it's any good. If its really bumper to bumper its pretty much the best traffic ever. Its totally dorky but it makes us laugh and forget to be annoyed. Alternatively, you can list wonderful things. For example, hammocks, foot rubs, puppies, etc. Really whatever floats your boat.

3. If you're alone then breathe! Focus on doing diaphragmatic breathing - this means when you inhale your belly expands and when you exhale your belly contracts. Breathe in for a count of 3 and feel your belly fill with air. Then breathe out for a count of five and feel your belly deflate. Not only is this sort of breathing good to help calm you down, focusing on the breathing and the counting will get your mind off of the traffic and onto relaxation!

So go! sit in traffic! Enjoy!

Public Service Announcement

2007-11-07T10:43:00.000-08:00

Chronic Stress can lead to a weakened immune system. That's one of the reasons you may find you tend to get sick right after a couple of super busy stressful weeks has gone by. Of course, I am a proponent of protecting yourself from stress, but here is something else we all can do. Big high five to Amanda for finding this...

Organization day!

2007-11-06T06:50:00.000-08:00

It's Tuesday! So, as usual, today's post has to do with creating a stress-free office life. If you're an exceptionally neat and organized person, I should warn you that this does not apply to you.

The other day I worked at my coworker's desk because he was out of the office for the day and I was doing a project with his office-mate. Once we had finished I stayed there and continued working. I had a million things to do, and somehow working at his super clean and organized desk made everything seem a little more manageable. Needless to say, my desk is generally not super clean and organized (that's a picture of it - in my brain everything is extremely organized, it just doesn't translate to the desk, sadly). I like to have all the different things I am working on out and in front of me. but if I am working on 5 different projects, things can get a little cluttered. I am also not to good at throwing things away. But my experience at Evan's desk made me realize that cleaning it up from time to time could make life seem more manageable.

So... today's office tip is to clean up! Take 10 minutes and clear your desk. File things. Throw things away. Maybe even wipe down the surface with some Formula 409.

Don't get me wrong, you'll mess it up again tomorrow (and by you will I mean I will), but if you give yourself this organization time once a week the million things you have going on at work will not feel quite stressful and out of control.

Here is the after picture of my desk. I have already given myself a pat on the back.

Naps Make You Smarter

2007-11-01T09:10:00.000-07:00

I am going to take a nap today. I think everyone should. Naps have been shown to improve your memory. That might make you less stressed because you won't have to worry about being forgetful. The other thing about naps is they let you relax a little in the middle of the day. And memory or not that is sure to help with stress. And before you start saying you don't have time to take a nap, let me just tell you that naps increase productivity too!
So let's all do it. It'll be awesome.
Have a wonderful weekend!

Blood and Guts

2007-10-31T10:03:00.000-07:00

Happy Halloween! This post has nothing to do with blood, but it does have to do with guts. i just added the blood because I feel like blood and guts are festive in a Halloween-y way. Anyway, the American Institute of Stress's November newsletter is entitled "Stress and the Gut: Mind over Matter?"

The newsletter is quite long, so let me sum up. Basically, digestion stops working properly when the body is under stress. The body focuses on the processes that are essential to life when you're stressed out and turns off those that are not. So normal digestive activity gets messed with. In addition, the gut is directly connected to the brain has almost every hormone and neurotransmitter that the brain has. As such it is very sensitive to things like feeling anxious or nervous.

What it all boils down to is that stress can cause and/or aggravate all sorts of stomach problems - from acid reflux to IBS.

This is all just another reason to reduce the stress in your life. So take a nice slow breath in. And let it out nice and slow. Because things get crazy sometimes, and sometimes stress is unavoidable. But even if you can't avoid it you can always control how you handle it. So don't forget to breath.

One Minute Dance Party

2007-10-30T06:10:00.000-07:00

Its Tuesday! I am working from home today but that doesn't mean that it isn't still Less Stress in the Office Day. Hopefully everyone at my office is having a wonderful and not so stressed out day.

I wish I could take credit for it but today's tip actually originates in an episode of 30 Rock. They have a one minute dance party in the office in one of the first episodes. Anyway, it was a fantastic idea and thus we have adopted the strategy in our office in downtown nyc.

If you have a way to play music, and a watch, you can do this one. At around 3 in the afternoon, or whenever it is that you are totally starting to fade and lose all motivation to be productive, or you can do it when things are really starting to get hectic and you are feeling overwhelmed. It'll only take a minute.

Get up from your desk, turn on some music and dance for one minute. And I mean seriously rock out. Shake your butt, wave your arms, move your feet, jump up and down. Just for a minute. Then turn off the music and sit back down. That's it.

In case you aren't sure what song to dance to, this is one my personal favorites (courtesy of Helen. Thanks Helen!)

Enjoy!

Ugh.

2007-10-24T12:36:00.000-07:00

Today I ate too much at lunch. Now I am uncomfortably full. I am pretty sure that I would feel a whole lot better if I had had a slightly smaller lunch.

So today's suggestion is one that I hope to follow tomorrow to avoid feeling icky like this again - don't eat fast. Fast eating can cause indigestion, and lead to feeling overly full (because your body's fullness receptors don't kick in until you have already eaten too much) and gross and like you would rather nap than work.

But if you do happen to find yourself in my situation, try focusing on slowing down your breathing for 5-10 minutes. I just did it for 5 and it made me feel infinitely better. Slowing down your breathing engages your relaxation response, and your digestion activates when you're relaxing. So breathing should help move things along.

Alternatively, you could rub your belly for a while. I don't known that it helps but it sure feels nice.

The Push-up Race

2007-10-23T13:24:00.000-07:00

Happy Tuesday! Once again it is Less Stress in the Office Day, or whatever I decided to call it last week. Today's time tested office technique (wow, unintentional alliteration) is the Push-up Race.

Exercise is clearly one of the best ways to relieve stress. There's just no arguing about that. People who exercise regularly are generally more balanced than people who don't. That said, I am terrible at exercising. I don't make the time to do it, and for the most part, when I do do it, I don't enjoy it. I am certain the runner's high is a myth created by Nike.

But I have felt a little something good after finishing other sorts of exercise. For example, when I am feeling energetic and I do my yoga video it is pretty painful during, but afterwards it feels great (By the way, this dvd is really good and recommended by my yoga instructor friend. If you are looking to do yoga in your home I recommend this).

The point of all this is the push-up race.

Today I will race against Fred. First, it is important to even the playing field. In this example fred will be doing one-armed push-ups and I will be doing girl push-ups (on my knees). We have found out this is the most fair because I am quite slow (but getting faster).

Then race to 20. First one there wins. Count out loud.

What good will this do you? You will get up from your desk for a second and get your blood going. You will think about something other than work. You might even laugh. And, if you do this with some regularity you might actually improve your upper body strength. All good things.

Have a wonderful Tuesday!

Salute to the MTA: The Importance of Thank You

2007-10-17T13:02:00.000-07:00

No one ever thanks the MTA. You hear plenty about how crowded the subways are, or how slow, or how much people don't like their commute, but no one ever says "Thanks, MTA! I got to work on time today!" or "Thanks a bunch for being way cheaper and faster than a cab ride!" or "Thank you MTA! I got a seat and it was wonderful!" Nope. I am willing to bet that the thanks they get are few and far between.

So I am here to say thank you. As an accidental participant in the customer service world I have come to see that complaints are a lot more common than compliments, and that can get pretty stressful. But frankly, for all the crap you put up with (like people holding the doors open and throwing trash everywhere), you guys at the MTA do a good job. You're not always perfect, but who is? You clearly work hard. So thanks!!

See how easy that was?

This brings me to the tip of the day. Say Thank You! And throw a smile in there too if you can. Say it whenever someone does something nice for you just like your mom taught you when you were 3. The same rules apply now. Not only will saying thank you lead to happier less stressed out people everywhere, I am pretty sure the world would be a better place if people used those 2 words a little bit more.

The Water Competition

2007-10-15T10:48:00.000-07:00

Tuesday at Medium Wellness is "Less Stress in the Office Day." This means every Tuesday I will share one of the many stress reduction methods we use in my office here in nyc. I promise that everything I recommend will be a tried and true (and healthy - so going to the bar, while it may be effective - and we definitely do it here - doesn't count) by the folks here at my company.

This weeks tip is the water competition.

You need at least 2 people. And water. So if you work alone, sorry, you'll just have to play against an imaginary friend. Here's what to do. First, you and your coworker each get a water bottle. Any size will do, you just have to know how many fluid ounces it holds. Actually, its better if they are different sizes, especially if you sit near each other because that makes it tougher to know who is winning. So for instance, today I will be using a 14oz. Nalgene and Fred will be using a 33 oz. Poland Spring bottle (I clearly deserve bonus points for caring more about the environment but there are no bonus points in this game. oh well)

Second, fill your bottles.

Third, start drinking. Don' refill until you have completely finished the bottle. Then be sure to fill it all the way up. No point in cheating in this particular competition.

Fourth, keep a tally of how many bottles of water you drink throughout the day. At the end of the day, whoever has consumed more water total wins! Here we play for pride and bragging rights and just in the spirit of general dorkiness, but if you want to play for something else, that's totally your call. The rules are not set in stone.

Anyway, no matter who wins you will spend the day very hydrated (be prepared to have to pee a lot) and that is good for you! Hopefully it will also help you to remember to hydrate yourself on non-competing days as well.

The New York Times Said So....

2007-10-15T07:35:00.000-07:00

...so it must be true!

But seriously, in the new NYT health blog "Well" friday's post was about stress. Since all of the posts here are about stress (in one way or another) its nice to see that the Times agrees that its a worthy focus point.

They also recommend the book "Why Zebras Don't Get Ulcers" by Robert Sapolsky, and I think that is a fantastic call. It's a great description of how stress affects all of the body's systems and its a fun read - not too scientific, but he doesn't over simplify either.

Side note: Zebras are effing amazing looking! I would like to visit Africa.

2007-10-12T09:43:00.001-07:00

Its a been a couple of weeks since I posted and what was the reason? Stress. Not anxiety-ish stress where I cant fall asleep at night because something is worrying me, but rather too-much-to-do-and-no-time-to-relax stress and so things I care about start to be taken for granted.

Often the first things that get knocked off the to do list when we have a lot going on is time for exercise and time for relaxation (and apparently blogging. oops). But this is exactly the opposite of what we should do. If you make the time for 15 minutes of relaxation a day - whether its meditating, or going for a quick run, doing breathing exercises, or even stretching - you will actually be more productive and feel better at the end of a long day.

Some ways to fit relaxation in:
- relax on the subway (if you can get a seat) or the train. Listen to music that relaxes you and focus on breathing slowly over the course of the ride. It may not seem like the most relaxing setting but it works for me.

- relax for 15 minutes before bed. Before bed is a great time to relax since you're headed to sleep anyway. Turn off the TV, get off the phone, stop talking to your roommate or husband or whoever, and just take 15 minutes to be calm.

- break it into 5 minute segments. You don't have to do all your relaxation at once. It still counts if you break it up. At my job I hear a lot of people say "I don't have 15 minutes!" And I know they really are busy. But 5 minutes here and there? Everyone can do that if they decide they want to. And don't forget, it will actually improve your focus and productivity during the rest of your busy busy day.

- put it on the actual list. If you actually have a To Do list like I do, add it. And then cross it off once you have done your relaxation. Anything that helps you to make it a part of the routine...

Turns out sleep IS good for you

2007-09-25T08:29:00.000-07:00

In case there was any doubt in your mind about whether sleeping more is better than sleeping less, a study at University of Warwick and University College London with over 10,000 participants has pretty much cleared that up. Basically what they found is that people who went from sleeping about 7 hours a night to about 5 hours a night doubled their chances of dying from a heart problem.

So I know sometimes when you're busy sleep is the first thing to get knocked off the To Do list, but keep it on there. Being well rested will lead to more productivity, a better attitude toward the things that are stressing you out, and, apparently, less dying.

Stretch

2007-09-20T06:19:00.000-07:00

Try stretching for 10 minutes before bed every night. It should make it a little easier to fall asleep. Do it for a week and see how it feels.

Actually, if you really want to make it a habit, do it for 3 weeks straight. According to my dentist, it takes 21 days (and you have to do whatever the action is every day) to form a habit. And he seems like a pretty knowledgeable guy. While we are on the subject of my dentist, flossing is important, too. You can floss right before you stretch!

Stretching relieves muscle tension, improves blood flow, and reduces stress. And, if you stretch every day, you'll get more flexible. Who knows, maybe some day you'll be able to do a split! and that would be cool, too.

The picture above is my favorite stretch. In yoga its called pigeon postion and it feels awesome. Here's how to do it.

Of course, always be careful when you're stretching. Don't push yourself too hard or do anything that feels painful.

Things to be happy about on Monday

2007-09-17T08:47:00.000-07:00

I feel like, for the most part, people don't like Monday. Eff that. Why not start the week off being happy? So here are the top 5 things to be happy about on Monday.

1. Monday is a day for starting over. You can have a completely new attitude this week and it will be awesome.
2. This particular Monday is one day deeper into September which means it is one day closer to fall which is a lovely season and a time for wearing sweaters. This makes me happy.
3. You have renewed energy to do all the tasks you so couldn't bring yourself to do on Friday.
4. And for things that are hard to do, you have a whole week ahead of you to work on them. no rushing on Monday.
5. And of course, you get to hear about your coworkers weekends in the morning. This can be interesting, and, if nothing else, is a wonderful procrastination tool.

So happy Monday!

What is so healthy about being a smoker

2007-09-13T14:08:00.000-07:00

Take a five minute break and go outside. This is why smokers are healthy. I mean, smoking isn’t healthy. Don't get me wrong. But taking a cigarette break is. Take 5-7 minutes and go outside. Even better, go outside and focus on your breathing and not thinking about work for those 5-7 minutes! Just be away from your desk and your computer. Looking at blogs does not count as a break. Sorry.

There's all sorts of research that shows that people are more productive when they take breaks. I know, you're too busy. but really, you're not. I promise it will improve your mood and your productivity and probably a lot of other things.

Note: In case it wasn't clear, this post is not meant to be an endorsement of smoking cigarettes. That's bad for you. And my official stance is don't do it (but man do smokers look cool).

The hot bath

2007-09-07T11:32:00.000-07:00

Take a hot bath. This wellness tip is old school. It comes straight from my mamma, a healthy, and relaxed, and lovely woman. She is all about the bath. And when I freak out about something stressful or overwhelming in my life, she reminds me to take a bath. So if you have one. Clean it. And then use it. It feels good.

(as far as I know there have not been any studies backing up the stress-relieving properties of the hot bath. But to be fair, I haven't looked . If I find one, I will post it.)

3. Remember to breathe

2007-09-04T18:24:00.000-07:00

Often we forget to breathe. It may sound ridiculous but we do. So just try to become more conscious of your breathing. Especially when you are stressed out or upset, but really any time. Just pay attention to it and slow it down. Breathe in for 4 seconds and out for 5.
Focus on that instead of whatever stressful thought was just running through your head.
Focus on your breathing while you're driving to work.
While you're talking on the phone.
While you're sitting in a meeting.
Focus on it whenever it occurs to you. Breathing is important after all.

Thats it for this one for now.

2. Walk

2007-08-30T10:14:00.000-07:00

This guy is walking a dinosaur. Some people have dogs to take for walks. But for those of us who don’t (or those of us who wish we did but live in teeny apartments that barely fit 2 people and would certainly not fit a dog as well), we should walk anyway.

You can take the stairs instead of the elevator at work (if you work on a reasonably low floor, clearly. Don’t go nuts), or get off the subway one stop early and walk the rest of the way to work. I actually did this yesterday morning. I learned a couple things. 1. If you’re going to get off the subway early, do it on a day you’re wearing comfortable shoes. 2. My purse is effing heavy.

Note: If you don’t live in a big city where walking is often a reasonable option that doesn’t mean you should skip this one. Walk 10 or 15 minutes down the road and then turn around and come back. You can do it while you’re talking on the phone to someone instead of sitting on the couch. That way you're just fitting it into your life.

Remember, walking is good for you.

1. Water

2007-08-29T06:11:00.000-07:00

Seriously. Drink water.

By the time you start to feel thirsty you are already slightly dehydrated. So drink water. Keep a water bottle on your desk. Refill it every time you are bored, or need a break, or its empty.

Times to drink water:
Whenever you eat.
Before and after (and during) exercise.
Definitely when you're drinking alcohol.

It doesn't take a lot of time and its easy to fit into your routine. And if the Mayo Clinic says to do it then its probably a good idea.

Cake for dinner

2007-08-27T16:11:00.000-07:00

I remember very clearly the moment I realized I could have cake for dinner. Helen and I were walking through the west village and she pointed it out to me. "You know what's wonderful about being a grown-up? You can eat cake for dinner if you want." Amazing! and absolutely correct. She had, in fact has cake for dinner just the night before. And it was awesome.

The thing about cake for dinner, is that it represents the good stuff and the bad stuff all at once. It represents independence and a belief in doing whatever makes you happy. Actually, thats pretty much all it represents. But if you were to eat cake for dinner every night, and you can if you want to when you're a grown-up and its kind of awesome, then that would represent an indifference to how all that cake might be affecting you down the road. Not that anyone eats cake every night. Maybe someone does. But the point is that sometimes we form habits in the interest of saving time, or having a good time, or because we feel indestructible. And those habits may actually be harming us.

Don't get me wrong. I am not against the principle of cake for dinner. That's not what this site is about. This site is about finding the balance in between cake for dinner every night, and no cake at all. Or, more generally, fitting wellness into your busy, crazy, hectic, fun life. Without drastically changing your way of life. Or becoming a health nut. Or even joining the gym (if you want to join the gym, though, thats cool too).

This site is for people who want to be a bit healthier than they are. Whether you work 100 hours a week, or spend every night out with your friends at the bars, or every night awake with the kids who just wont sleep, you dont have time to take care of you. Its just not the top priority. Here you will find tips and ideas - little things you can do to improve your mental and physical wellbeing. Nothing too time consuming, and you can take it or leave it. But hopefully over time, if you try these things out you'll notice that you feel more energetic, more positive, and maybe even feel like you have more time for doing the things you love.

One more thing I should note - I am just figuring all this stuff out for myself. So bear with me. I'll try everything I suggest. We'll see what happens...