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Relaxing Techniques To Practice At Work

We have all been in a situation where the pile of work in front of us seems to just keep getting bigger, and we begin to feel overwhelmed and stressed. At times it seems like it will never end, and still your job demands more from you. When this occurs, it is crucial to take a step back and relax. It is more beneficial to your health, and to your company that you work efficiently, and you can not do this when you are feeling stressed out. There are techniques you can practice right there at your desk or during your lunch break at work that will relax you and help you stay focused.

If you do not allow yourself to relax, you will soon find yourself at a breaking point. Your physical and mental health, along with productivity level will begin to go decline, and you may even experience a mental breakdown. These techniques are some you can practice to provide immediate relief from work distress:

Breathing Technique

Take a deep breath right while reading this- feel better? Deep breaths can make you feel more relaxed, even being named the best stress reduction technique by The American Institute of Stress. How?-Well it increases the oxygen supply to your brain, making you feel more calm. Doing this a couple of times, or throughout the work day will help provide you with some immediate stress relief.

Laugh

Ever heard the saying laughter is the best medicine? The reason for this is because it’s true! Laughing increases endorphins that are released by the brain, which in turn produces a relaxed feeling. Crack a joke with a friend or co-worker, look at some funny pictures or jokes, or tell funny stories. All of these will help reduce your stress level and make the workday go by smoother.

Go For A Walk

Go for a half hour walk on your lunch break in order to relieve some stress. By keeping your body moving, you can increase the production of endorphins in your body. Exercise reduces the body’s stress levels by reducing the stress causing hormones such as cortisol and adrenaline. Take the stairs instead of using the elevator, or if you are stuck at your desk all day, try to do some exercises at your desk. There are many different kinds of exercises to do at your desk, such as desk push ups, where you place your hands on the edge of your desk and your legs out behind you and begin doing push ups.

Ear massage & Acupressure

Acupuncture is a practice throughout traditional Chinese medicine that has been proven to work by medical studies. Acupuncture refers to the reflexology points throughout your body, and is massaged or applied pressure on them, it can relieve stress and help relax you. Massage your Shen Men point, also known as the middle of the upper third of your ear. When massaged, this spot will decrease stress and increase energy. Another kind of acupressure to try is to apply pressure or massage in between the fleshy spot of your thumb and pointer finger. These techniques can provide some immediate stress relief while sitting at your desk.

Meditating can release a sense of ease. — *Take a deep breath and reflect on the day while on break.*

Meditate

Yale University states that “mindfulness and meditation practices have been shown to decrease stress, improve sleep quality, increase compassion toward oneself and others, and improve overall well-being.” Meditation can help tune out the unnecessary noise and stress in your life. While at work, go find an empty room or go to your car for some peace and quiet. Then take a deep breathe, release, and then sit in silence while you meditate for at least 5-10 minutes. Think of all the things you are grateful for and want to accomplish. When you are done, open your eyes slowly and reflect before getting back to work.

All of these techniques are just some different ways to try and reduce stress, and provide you with some self care. Some of these may work for you, while others may not. You can search for different acupressures, desk exercises, or techniques that will work for you. Taking care of yourself is important so you can deliver your best not only at work, but to yourself.

The Importance of Sleep

Sleep is one of the most important things that we need to survive and function on a daily basis. There are often times when we are busy, or something important comes up, and staying up all night to complete a task does not seem like a big deal. In reality, that lack of sleep hurt our brain’s ability to function and productivity. Sleep is needed for our brain and body to function correctly, and going for a long period without it can kill us. There are many negative effects on our psyche, body, and health if you do not get the adequate amount of sleep your body needs.

No sleep reduces brain function. — *Not getting enough sleep reduces your brain’s ability to properly function and attain information you learn.*

Effects of Lack of Sleep

Depression-Studies have linked lack of sleep to depression, suicide, and risk-taking behavior. Kids and teenagers who do not get enough sleep may not get along with others, have mood swings, lack motivation, and have issues paying attention in school resulting in lower grades and stress.

Less Productive– Studies show that getting a good night’s sleep improves learning because our brains are creating pathways to help you learn and remember information. Lack of sleep on the other hand makes it hard for our brains to remember and you may find yourself having trouble making decisions and problem solving.

Weight Gain– Lack of sleep increases our chances of gaining weight and obesity. I know what you’re thinking- how?? The simple reasoning is that the longer you are awake, the more hungry you will be because your body needs energy to keep it going. The longer you stay up, the more energy it will need which will come from, you guessed it, food! Studies have also shown that people who sleep the amount of hours needed will snack less throughout the day.

Higher Risk of Heart Disease & Stroke– The University of Warwick conducted a study that found that getting less than 6 hours of sleep on a continuous basis makes you 48% more likely to die of heart disease, and 15% more likely to have a stroke.

Higher Risk of Diabetes- Sleep deficiency results in a higher blood sugar level. This is because sleep affects how our bodies reacts to insulin (the hormone that controls your sugar level).

Weakened Immune System- The less you sleep, the harder it is for your body to fight of diseases and viruses, it simply does not have the energy to do so.

Adequate Sleep Needed By Age

Adults need at least 7 to 9 hours of sleep every night.
Teens need 8 to 10 hours of sleep every night.
Kids in school need 9 to 12 hours of sleep every night.
Preschoolers need between 10 and 13 hours a day, including naps.
Toddlers need between 11 and 14 hours a day, including naps.
Babies need sleep between 12 and 16 hours a day, including naps.

A sleep schedule will help you fall asleep easier at night. — *Getting on a sleep schedule will help you fall asleep easier, beating the clock.*

Tips For A Better Night’s Sleep

Try to go to bed at the same time every night, set a schedule.
Try not to eat a big meal close to your bedtime.
If you have issues falling asleep, try meditating, or reading a book until you’re sleepy.
Try to stay away from coffee or caffeine products during the day.
Finish your planning for the next day ahead, do not do it at bedtime or your mind does not stop.
Keep your bedroom dark and quiet, turn off the TV, and do not get caught up on your phone.

The negative effects on your body from lack of sleep can affect your quality of life more than you think. Losing 1-2 hours of sleep at night has the same effect of your brain and body’s function as not sleeping at all. It is crucial to get at least 7 hours of sleep at night for a healthier, more productive life. I used to think that getting extra sleep the next night would make up for the lack of sleep from the prior night, but it doesn’t work that way. We can never make up for that sleep that we lost. The Centers for Disease Control, CDC, reported that at least 1 in every 25 adults stated they fell asleep at the wheel at least once a month. It is estimated that about 6000 car accidents that occur due to lack of sleep are fatal. Sleep can literally save your life, so make sure to make time for it.

How To Deal With Anxiety & Panic Attacks

Research has found that almost everyone will experience a panic attack (also known as an anxiety attack) at least once in their life. Anxiety disorders are one of the most common mental illnesses in the U.S., affecting over 40 million people. There are different variations of anxiety disorders, such as general anxiety disorder (GAD), panic disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD), to name a few. While there is no way to cure anxiety completely there are ways to manage and treat anxiety/panic attacks effectively.

A panic attack can be terrifying and it will often happen when a person is under a lot of stress. When an attack happens, a person can experience a combination of symptoms. These can include shortness of breath, muscle spasms, nausea, and sometimes feeling as if you are in great danger and must escape, some people may even think they are having a heart attack.

Anxeity attacks can happen to anyone and is emotionally and physically draining. — *Anxiety affects millions of people in the U.S. It is mentally and physically draining.*

Anxiety attacks are not only physically, and mentally challenging, they are also emotionally exhausting. When having an attack your body begins to release stress hormones which rush into the body inducing a panic attack and making it seem worse. You have to focus on how to ease your mind to help reduce the likelihood of a panic attack taking place and live a healthy and happy life without the fear and worry.

The first step to managing an anxiety attack is to know why they happen. Finding out the source will help you learn what brings it up, make you aware of what fears you have, and help break the cycle. Sometimes this is something you know and can figure out on your own. More often than not it can be helpful to speak to a professional. They can help you pinpoint exactly why you are having these attacks and help you come up with solutions to keep your mind at ease.

This can be one of the best techniques to gain control over an anxiety disorder but there is no guarantee you will never have an attack again. So if you do some tips to remember are:

Breathe Slowly

When having a panic attack, you begin to breathe quickly which in turn increases your heart rate. Stop and take a slow deep breath while counting to five to help ease your body. Continue to take deep breaths until you feel your panic attack fading.

*Thinking positive thoughts is one way to help conquer a panic attack.*

Think Positive

It is easy to start to focus on the things that are going wrong and the negativity around us. Stop and think positive thoughts in order to help calm yourself. You can write positive thoughts or aspirations down so that your brain focuses on positivity.

Distract Yourself

Distracting yourself can help prevent anxious thinking and reduce symptoms of a panic attack. You can start counting, call a friend, play a game, organize something, work on a project, and so on to distract yourself. Sometimes sensory distractions work such as strong tastes, cold ice water, sense of touch and so on are more distracting from the active stress response.

Relax Your Muscles

Find a comfortable place and sit or lie down when a panic attack begins. This will offset the stress response because your body can not go into both stress mode and relax mode. The more relaxed, the faster your body gets rid of stress hormones.

Many people that have anxiety disorders do not seek treatment, which can only worsen symptoms. It is important to get a hold of a panic attack before it even begins. Practice these techniques and find what works for you in order to live a more stress free life. If things are too extreme, seek help from a therapist or your doctor for medication.

Vacations Are Good For More Than Your Soul

Stress can cause our bodies to become tired, causing them to become weak when fighting against an illness. When constantly dealing with stress, including constant stress at work, it takes a large toll on your health. Not only does your physical health deteriorate, but your mental health does as well. Physically you lose sleep and do not digest your food fully, while mentally you can become depressed, anxious, and lose memory over time. Stress can cause a person to become so irritable, that their social life will begin to decline. In order to fight all of this stress consider booking a relaxing vacation for yourself. Even just one vacation a year can help your mental and physical stress levels.

Vacations are needed breaks for your health. — *Getting away can have great benefits for your health.*

Studies show that improvements in your psychological and physical wellbeing are caused by taking a vacation. According to a study, American employees only take about half their accrued vacation time. This can be because they think that have too much to do at work and do not have the time or finances to take a break. A vacation can be something as simple as a week off staying in your city connecting with friends and family or meditating and treating yourself. There is no better reason to take a vacation than keeping yourself healthy. Some of the benefits of taking regular vacations are:

Better Sleep

When it is time to go to sleep, it may be hard to sleep because we have too much on our minds. We will replay our day, or think about work projects and deadlines, or chores that need to be done. It can become overwhelming and cause us to lose sleep. Loss of sleep can cause you to become less alert and lose memory, causing you to make mistakes. A vacation will help you to reset and get back to a more stable sleep pattern and essentially helping you become more focused.

Better Productivity

Sleep improved quality of life. — *Taking time off to rest will increase productivy, mood, and physical health.*

With better sleep comes better focus and productivity because time away produces a clearer mind and more ideas. Overworking can cause a person to burn out, especially when it comes to being productive and creative. Studies have shown that employees who go on vacations have higher performance ratings and are less likely to leave their job. A vacation gives you the opportunity to come back refreshed with a more productive mindset and happier mentality.

Boosts Mental Health

Stress and lack of sleep take a toll on your overall well-being, making it harder to be productive not only at work but in life. Psychologically it takes a toll on you when you do not take a break to de-stress. Vacationers have a better mental health alongside a better mood. Happiness and generosity are shown to be higher amongst those who vacation regularly, and they also tend to value personal connections more than materialistic things. When we are anxious at work, it becomes harder to find solutions. Vacations lessen this stress and keep anxiety low.

Boosts Physical Health

Studies have shown that people who go on vacations are more likely to not only be happier, but healthier than those that did not go on vacations. Vacationers reported having less stress, and less physical issues; less complaints of headaches and backaches. Reports show that not going vacation at least once a year is associated with a higher risk of heart disease. This is because vacations offer the relaxation you need that in return lowers your blood pressure and stress levels. Anxiety and stress that builds up over time from work and life takes a toll on your physical and mental health. Too much stress can lead to higher blood pressure, and even a heart attack!

Vacations help us become our best selves, and be more productive not only in life but at work. There are so many benefits from vacations, especially for our health, that it is important to utilize them and take that time away to reset and refresh our minds and bodies.

Is It Too Late To Quit Smoking?

Many people, especially older people think to themselves “why should I stop smoking? It has already been so long, why quit now.” A lot of times, seniors will think that it is too late to quit smoking, but it is actually the opposite. There are many benefits and reasons to stop smoking, even in your 60’s. Research has shown that seniors who quit smoking lowered their chances of dying.

It is never too late to quit smoking. — Seniors are known to smoke more cigarettes with a higher nicotine content than newer smokers.

Cigarette smoking leads to about 30% of cancer deaths in the U.S. According to the CDC, more than 16 million Americans have a disease caused by smoking, and that smokers die on average 10 years earlier than nonsmokers.

Did you know that people who quit smoking get colds and flus less than those who still smoke? You also reduce your risk of a heart attack, stroke, chronic lung disease, and cancer when you quit smoking. Smoking has been linked as a major risk factor in 6 out of 14 causes of death.

Research shows that older smokers tend to smoke more than younger ones, and the cigarettes they do smoke contain higher nicotine. The studies also show that people who quit within their 60’s reduced their risk of death by 23%. This may not seem like a lot, but as we age and get older, the more susceptible we are to getting sick, hurt, or dying. A 23% chance to continue living is better than nothing.

While the best solution is to never begin smoking, there are just as many benefits to stopping. It only takes 20 minutes from the moment you decide to stop smoking, to feel better because your blood pressure immediately starts to drop. Within 12 hours, you will feel as if you can breathe a little better since the carbon monoxide levels in your body drop back to normal. The health benefits and good feelings only intensify within the next few weeks when your levels return to near pre-smoking levels.

The number of cigarettes the average smokers smokes increases as they age. — It is never too late to quit smoking.

Quitting smoking can be hard at times, and many smokers have tried to quit multiple times in their life. There is no doubt that there will be challenges, but there are some things you can do to quit. Voice your decision to your doctor and they can suggest the different options that can help you to quit. There are local programs you can go to for support, and you can seek nicotine replacement packs or medication.

Some people smoke out of habit, while others do it to destress. Take up a hobby or new activity to replace smoking and relieve stress. Yoga and other forms of exercise may help you find peace and take your mind off what is going on, plus you get the added benefits of exercising!

We all have our flaws where we say we will start to do better for ourselves tomorrow, or next week, or the beginning of the month. But there is not better moment than right now to quit smoking.

New Medicare Open Enrollment Dates

The Centers for Medicare and Medicaid Services, CMS, has announced that beginning in 2019, there will be a continuous Medicare Open Enrollment Period which will now be January 1- March 31st. During this time, Medicare beneficiaries will be able to to make a one time change of plans.

In 2011, the Affordable Care Act changed the Annual Election Period (AEP) to October 15 through December 7 every year and changed the Open Enrollment Period (OEP) into a Medicare Advantage Disenrollment Period (MADP) which was January 1-February 14. During the Disenrollment Period, you can drop your current Medicare Advantage plan and can return to Medicare and purchase Medicare Supplement. You can purchase Part D plan but only if you drop your Medicare Advantage Prescription Drug Plan, MAPD.

The 21st Century Cure Act that just passed and signed into law is bringing back the Open Enrollment Period dates. During the AEP, beneficiaries can change switch as much as they want but a final decision will be by December 7. The AEP will still during October 15- December 7 every year where beneficiaries can:

Switch from Original Medicare to Medicare Advantage Plan
Switch from Medicare Advantage Plan back to Original Medicare
Change Medicare Advantage Plans
Enroll in a Part D plan
Drop prescription drug coverage
Switch or purchase Medicare Supplement Plan

During the 2019 OEP, January 1-March 31st, beneficiaries can make a one time change to:

Medicare Advantage Prescription Drug Plan to another MAPD
Switch a MAPD to Original Medicare and a Part D
Switch Original Medicare and Part D to a MAPD.
Change Medicare Advantage Plans
Switch from Original Medicare to Medicare Advantage Plan
Switch Medicare Advantage Plan to Original Medicare
Purchase Medicare Supplement Plan when switching to Original Medicare*

*When purchasing a Medicare Supplement Plan during OEP, you will not have guaranteed issue and subject to underwriting.

The AEP can be a hectic time for many Medicare beneficiaries because it falls during the holidays. Some people will wait until the holidays are over to try and change plans and find out they cannot do it until the next AEP in a year. Now, with this new OEP, from January 1-March 31st, beneficiaries can help those that missed the deadline to have another chance to make changes.

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