8 Ways To Self-Sooth Without Using a Mind Altering Substance

8 Ways To Self-Sooth Without Using a Mind Altering Substance

Don’t let everyday stresses and problems get you down to the point where you think the only relief is heavily drinking or some other drug-related solution. Not only will your so-called relief be temporary, it can also be harmful to your health, contribute to possible addiction, and leave you more incapable of dealing with stresses on your own the next time they occur. 

HERE ARE 8 WAYS TO SELF-SOOTH WITHOUT USING A MIND ALTERING SUBSTANCE

READ
Develop a reading habit and you will find that you look forward to your time with your latest book. While you are reading, let this be your time for yourself. Set aside whatever amount of time you can and devote it wholeheartedly to reading.

MEDITATION
Meditation has been practiced for countless centuries to relieve stress, anxiety, depression, to treat a variety of illnesses, to help during treatment for addictive behaviors, reduce high blood pressure, and alleviate pain and to relax. Practice meditating every day at a regular time, for a regular duration. Ultimately, your perspective will start to evolve and you will grow more able to choose your moods and reactions instead of them choosing you.

YOGA
No need to be a master practitioner or a contortionist to reap the benefits from yoga. Yoga can be described as a collection of spiritual techniques and practices that seek to integrate mind, body and spirit in the quest to achieve enlightenment or oneness with the universe.

Photo by Prasanth Inturi on Pexels.com

TAKE A HOT BATH
AH, the satisfaction of soaking in a hot bubble bath, one of the best natural ways to relax and unwind. Give it a try! Light a candle, dim the lights and bring your awareness to the breath. Deep inhales through the noise, exhales out the mouth. Try this for sets of 5. You’ll absolutely feel less anxiety and much more able to cope with the challenges of day to day life.

VOLUNTEER
There’s no question there are many deserving charities and organizations that can use help. Volunteer to help serve meals at homeless shelters, or give of your time to visit with senior citizens at assisted living centers. When you look outside yourself and your own problems and give of yourself, it’s a selfless form of generosity that rewards you with a sense of inner peace.

WALK IN NATURE
Walking in nature helps you to decompress, as it magically increases the bodies natural feel-good chemicals. Breathing in the fresh air, noticing the beauty, and listening to the sounds around you will no doubt elevate your mood, leaving you with a feeling of completion and relaxation. 

BECOME MORE SPIRITUAL
Spirituality is something that is actively pursued, cultivated, and nourished. You don’t need to be religious to reap the rewards of a heightened spirituality. You can develop your spirituality by looking inward and trying to improve your outlook on life. Becoming more spiritual will give you a new appreciation for life and how precious it is. You will be able to give more of yourself to others, and gain richness beyond measure in return.

MAKE A GRATITUDE LIST
Get into the habit of writing down 5 things you are grateful for every morning. Goodness has a way of spreading its way around. When you are positive in your outlook, and act in a manner that inspires others to do likewise, you are helping to lift others out of themselves and into a better appreciation of life.

Life is all about living. Let’s make this life the best we can for as long as we have. You won’t need drugs to help you relax. Living life to the fullest will be your gift — to you and to those you love. Namaste.

Photo by Nilina on Pexels.com

8 Ways To Self-Sooth Without Using a Mind Altering Substance

Link: https://peacelilysite.com/2022/11/09/8-ways-to-self-sooth-without-using-a-mind-altering-substance/

#SelfSooth#Yoga#SPIRITUAL#VOLUNTEER#InnerPeace#WellnessHealth#Meditation

Source: https://www.beinghappybuddha.com

6 warning signs of a heart attack in women

6 warning signs of a heart attack in women

Heart attacks are often stereotyped as something that happens to older men, not women. But heart disease is the leading cause of death for women in the United States.Yet only about half (56%) of women know this.1

Plus, the way women experience a heart attack can feel different from men. While both men and women may have chest pain during a heart attack, women tend to have symptoms in addition to chest pain.

Researchers found that when women have a heart attack, they’re more likely to experience 3 or more related symptoms compared to men.2 These symptoms may include jaw pain, neck pain, back pain, and shortness of breath, and can make it hard for women to tell if they’re having a heart attack.

Women are also more likely than men to think their heart attack symptoms are caused by anxiety and stress.2 Oftentimes, this misunderstanding — combined with a wider range of symptoms — can cause women to wait longer to get treated.

“Several studies have shown that women wait longer to get treatment for a heart attack than men,” says Mingsum Lee, MD, a clinical cardiologist at Kaiser Permanente’s Los Angeles Medical Center.

So, it’s important to learn these symptoms of a heart attack and know when to seek care.

Heart attack warning signs for women

1. Chest pain

The most common heart attack symptom for women (and men) is chest pain. “About 90% of women and men have chest pain when they’re having a heart attack,” says Dr. Lee.

This chest pain and discomfort usually happens after stress — the stress can either be physical, like exercise, or emotional stress. The pain is usually strong, comes on gradually, and increases in intensity over several minutes.

“Typically, the pain feels very deep and it’s hard to localize or pinpoint,” says Dr. Lee. “People generally use terms like ‘pressure,’ ‘squeezing,’ ‘heaviness,’ or ‘tightness’ to describe the sensation in their chest.”

2. Arm, back, neck, or jaw pain

“Sometimes chest pain can radiate or travel through your arm, neck, jaw, or your back,” says Dr. Lee. The pain may gradually get more intense over several minutes.

Since most people expect pain to be in their chest during a heart attack, these symptoms can be very confusing. This is especially true because it may be difficult to pinpoint where the pain started.

3. Stomach pain

Nausea and stomach pain may also be heart attack warning signs for women. “Sometimes people come in late for care because they think they’re having heartburn or acid reflux,” says Dr. Lee. Heartburn or reflux comes from inflammation in the esophagus, which is right next to the heart. This can make it hard to tell if it’s discomfort from eating certain foods or a heart attack. “Generally speaking, heartburn can be triggered by certain spicy food, citrus, and alcohol,” she explains. And acid reflux feels worse when you lie down.

4. Shortness of breath

You might be having a heart attack if you suddenly have shortness of breath for no apparent reason. It may feel like you have to stop and catch your breath while doing an ordinary task. “For example, if you can normally do grocery shopping with no problem, but suddenly you can’t catch your breath while you’re walking down the grocery aisle and you have to stop to rest, that’s a warning sign,” says Dr. Lee.

5. Sweating

Sudden sweating plus chest pain is another related heart attack symptom for women. You may feel like you’re having a cold sweat or feel clammy while also feeling some chest pain.

6. Fatigue

Similarly, chest pain with sudden fatigue and exhaustion may be a sign that you’re having a heart attack. You may feel overly tired for no reason — and the fatigue comes out of nowhere. Your regular activities suddenly become too difficult because you’re extremely tired.

Don’t hesitate to call 911

You might not have all of these heart attack warning signs. But if you’re having any of these symptoms, call 911 immediately. Don’t wait.

In her work, Dr. Lee has seen both younger and older women put off going to the doctor — even when they’re feeling heart attack symptoms. “Young women are often focused on being the caretaker for their children or elderly parents, and they don’t come into the hospital because there’s no one else to take care of their children or parents,” she says.

On the flip side, Dr. Lee has seen older women who are widowed and live alone not want to bother their children or friends. “These women may be having chest pain, but they don’t want to bother people. So they sit at home and hope the symptoms go away,” she says. Sometimes, they don’t drive and are too embarrassed to ask for help.

“I think a lot of times women are used to being the caregivers, so when they themselves need help they aren’t used to asking for it,” Dr. Lee says. This could be another reason why women wait so long to get care for heart attacks.

But it’s important to listen to your body and prioritize your health.

Bottom line: If you’re not sure if you’re having a heart attack, come into the hospital to get checked out. “The earlier you come in for medical care,” Dr. Lee says, “the earlier we can start therapy and the less damage there will be to the heart.”

Risk factors for heart attack in women

In addition to knowing key heart attack symptoms, it’s also important to know if you have risk factors for heart disease. “Many women aren’t aware that they’re at risk for heart attack,” explains Dr. Lee. “So when they start having symptoms, they don’t even consider that it’s a warning sign.”

Common risk factors for women include:

  • Certain medical conditions. Women are at higher risk for heart disease if they have diabetes, high blood pressure, or an inflammatory disease like rheumatoid arthritis or lupus.
  • Pregnancy complications. Women who had pregnancy complications like gestational diabetes, gestational hypertension, or preeclampsia are at higher risk for heart attack later in life.
  • Smoking. Research shows that smoking can increase the risk of heart attack for young people by sevenfold.3 And female smokers are 25% more likely to have heart disease than male smokers.3
  • Lifestyle choices. Poor diet, overuse of alcohol, and physical inactivity all increase a woman’s risk for heart attack.
  • Menopause. Lower levels of estrogen after menopause can increase the risk of heart attack for women.

Understanding your risk factors and knowing common heart attack symptoms are  important first steps in taking care of your heart.

Link: https://wisdomtea.org/2022/03/10/6-warning-signs-of-a-heart-attack-in-women/

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