Problems to Possibilities

What are you grateful for?

Linda T. Inatsuka, Ph.D. — Tue, 01 Nov 2011 19:20:23 +0000

It’s that time of the year—the holidays. With Halloween over, the holiday preparations are in full swing. Going into a store yesterday, on Halloween day, I could not believe that they were already putting up the Christmas decorations! Wait, can’t we finish celebrating Halloween first before we think about the other holidays? Later this month, we will be celebrating Thanksgiving Day, a time when we get together with family and friends and “give thanks.” Although this is something that should be done “year-round,” it’s unfortunate that for most, thinking about what we are grateful for seems only to occur around this time.

Using this time as a starting point, how about creating a “ritual” of sorts. No, I’m not getting “spiritual” or “new-agey,” just giving you an opportunity to really think about what you have (vs. not have) and to appreciate it. So, my challenge to you is this: Before you go to bed tonight, think of three (yes, only three) things you are grateful for. If you are married/in a relationship and/or have children, you may want to do this together. Each person comes up with three things they are grateful for and shares it with the other(s). The “things” don’t have to be anything “big.” For example, my “lists” have included 1) my children (as much as they can be a “hand-full” at times), 2) a beautiful day (it could be stormy), 3) my computer booting up when I needed it to (sometimes it’ll freeze up or take forever-and-a-day to do this), 4) a motorist kind enough to let me into merging traffic (rather than cutting me off), etc. Think about what’s around you or the day-to-day events that you may take for granted.

By listing what you are grateful for, especially at the end of the day, you go to bed on a positive-note and you get a sense that, perhaps what you have is indeed A LOT. For those of you with children, you’ll give them a sense of appreciation for what they have around them.

So, what are you grateful for?

Are You Getting Enough Zzzzzz’s?

Linda T. Inatsuka, Ph.D. — Wed, 25 May 2011 15:51:18 +0000

Lack of quality sleep can not only impair your physical health, but also your emotional well-being. Research has shown that sleep deprivation and irregular sleep patterns can weaken the immune system or your body’s ability to handle illness and disease. The effects of inadequate sleep include heart disease, hypertension, slurred speech, and tremors, not to mention slower reaction times, difficulty managing stress, and poor memory functioning. Sleep disturbance is one of the symptoms of mood disorders such as depression. But, studies have found that sleep deprivation can also “trigger” depression and mood disorders. Sleep deprivation has also been found to be associated with weight gain, as lack of sleep interferes with hormone levels including those regulating appetite. As you can see, getting enough quality sleep is important for your overall health.

Tips for Better Sleep:

Use the following tips to help you fall asleep and to improve the quality of your sleep. Studies have shown that most people need at least 7-9 hours of sleep a night to feel rested.

Avoid eating a large meal before bedtime. Try to have your last meal at least 3-4 hours prior to bedtime. However, if you are hungry, a light snack such as yogurt or crackers may be eaten.
Develop a relaxing bedtime “ritual” to help your body and mind prepare for sleep. Taking a warm shower/bath, reading, or listening to soft music may help you fall asleep.
Use your bed/bedroom only for sleeping and sex. Your bed/bedroom should be a place of relaxation, a “sanctuary.” Don’t do work in bed.
If, after 10-15 minutes of lying in bed, you are unable to fall asleep, get up, go to another room and engage in something relaxing such as reading or watching TV until you get sleep.
Doing at least 30 minutes of cardiovascular exercise, especially in the morning, has been found to be helpful in improving sleep. Avoid any strenuous exercise several hours before bedtime, although doing some light stretching or yoga before you turn in may help you relax.
Keep a regular sleep-wake schedule. That is, get up and go to bed at the same time each day. Staying up or sleeping in during the weekend will interfere with your sleep pattern.
Stop consuming caffeinated products by mid-afternoon.
Make sure your bedroom is conducive for sleep. That is, reduce room noise, use low lighting, and keep a comfortable room temperature (60-70 degrees is recommended).

Need a Little Stress Relief?

Linda T. Inatsuka, Ph.D. — Mon, 25 Apr 2011 17:22:39 +0000

Although the month of April is coming to an end, it’s actually Stress Awareness Month. Rather interesting, as this is one of the most stressful months for a lot of people because of—you guessed it—tax returns are due! Hopefully, since your tax returns were due (and sent) last week, you’re feeling a bit more relaxed?

If you’re still feeling a bit stressed and tense, try the following simple exercise.

Body Scan

Most of us tense our muscles unconsciously when we are stressed then wonder why we feel tight or sore. Often, being tense becomes “natural” and thus, we become accustomed and desensitized to this. Checking your body for any tension “tunes” you into any tightness you may be experiencing. Once you are aware of any muscle tension, you can then do simple physical exercises to loosen these areas. This exercise usually takes no more than five minutes to do.

While sitting or standing, “scan” your body (from head to toe) for any tension you may be feeling.
As you are checking/scanning your body for muscle tension, do some physical exercises or stretches to release any tightness such as opening or closing your mouth (to release tightened jaw muscles—do you tend to clench your teeth/jaw?), neck rolls or shoulder shrugs, shaking your hands and fingers (constantly tapping away on your keyboard?), stretching your back, rotating your ankles, etc.
Do this exercise a few times throughout the day.

I scream, you scream, we all scream for ICE CREAM!

Linda T. Inatsuka, Ph.D. — Fri, 16 Jul 2010 10:30:05 +0000

Did you know, the third Sunday in July, that’s THIS Sunday, July 18th is National Ice Cream Day? Go out and enjoy an ice cream cone, sundae, or milk shake. Take a friend (or two or more) and splurge for the day. Get wild and try a new flavor. There’s always the fat-free/reduced fat or sugar-free flavors for those of you who are watching what you eat. Savor the creamy, dreamy, yummy-ness!

LTI

Feeling Lonely? Cheer Someone Up

Linda T. Inatsuka, Ph.D. — Sun, 11 Jul 2010 14:35:39 +0000

Today, July 11th is “Cheer Up the Lonely Day.” It’s an opportunity for you to make a lonely person happy. Or, how about just make someone else happy–it doesn’t matter if they’re lonely or not! So, think about what you can do. Here are a few suggestions to get you started:

Spend some quality time with someone who is alone such as a co-worker. Invite him/her out for a meal or for a cup of coffee.
Visit with a neighbor who lives alone.
Volunteer to visit patients/residents in a hospital or nursing facility and read to/with them.

Now, some of you may be asking, “What if I’m alone and feeling lonely?” Well, the first thing is to get out of your home. When you feel lonely, the tendency is to keep to yourself or isolate yourself. This, in turn, will further increase your feelings of loneliness. So what can you do? Interestingly, the suggestions mentioned above will also be effective if you feel lonely. Additionally, keep in mind the following:

Take your mind off of yourself and onto others. By helping others, your focus is on their needs rather than continuing to brood about your feelings of loneliness. Let’s face it, whatever you focus on “expands,” so continuing to think about being alone will further increase those feelings. In addition, when you’re helping others, you’re basically “connecting” with them.
Go where there are people. Sometimes just “being around” others, even if you don’t necessarily interact with them, helps you to feel connected. Go to the mall, a park, a coffee shop, etc. and sit amongst others. The “energy” of the people around you can help you realize that you’re not alone in this world.
Make an attempt to connect with others, no matter how small. Smile at someone walking by or say hello to people who you meet (e.g., store clerks, other customers, etc.).

Use these suggestions, not just today, but regularly. Cheer someone up and in the process you may even uplift your spirits.

Feeling Stressed?

Linda T. Inatsuka, Ph.D. — Mon, 26 Oct 2009 18:54:34 +0000

Are you feeling stressed and anxious? My featured article in this month’s (October 2009) issue of Asia Trend Magazine (www.asiatrendmagazine.com) outlines strategies you can use to manage stress before it manages you.

LTI

How to Survive Through the Tough Times

Linda T. Inatsuka, Ph.D. — Sat, 03 Oct 2009 19:03:41 +0000

Learn how to cope and survive through these tough economic times. Read my article in the September 2009 issue of Asia Trend Magazine www.asiatrendmagazine.com. (It’s actually listed as the August 2009 issue on their website, but click on the magazine icon.) I’ll have another article out in the October 2009 issue of the magazine. Stay tuned.

LTI

Diving right in

Linda T. Inatsuka, Ph.D. — Tue, 08 Sep 2009 17:37:24 +0000

Here I am “diving right in” and getting into social networking (at least one part of it). Okay, this is a new experience for me, as I am “technologically-challenged,” but rather than wait until I’m an expert (i.e., wanting to have everything be perfect), I’m going to “just do it.” Nothing like “baptism by fire!” Just need to remember that this is “a work in progress.”