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ARE YOUR ENDLESS LISTS AT THIS TIME OF YEAR CAUSING YOU STRESS AND ANXIETY?…

At this time of year we find ourselves with lists for so many things that are going on in December, but are they causing you more stress and anxiety?

Can to do‘ list’s cause anxiety? Appointments, dinners, errands, we’re all juggling a million things at once and ‘yes’ some experts say that ‘to do lists can cause anxiety.

Psych Central say that ‘If you make a to-do list, carefully look at each item. How much emotional energy will you need for each one? If you tend to have the most energy in the morning, then pencil in the high-energy tasks first thing. Also, decide that you will not feel guilty for anything on your list. For example, if you want to set aside 20 minutes to folding laundry tomorrow, then give twenty minutes of your whole heart to folding laundry. Know that you are doing something of value, and don’t waste one bit of energy wishing you were doing something else.’

I am a typical ‘to do list person and I can appreciate that it can cause anxiety as I get really anxious if I don’t manage to get through what I have on my list. I also add to the list constantly which doesn’t help me to get through the list but I do get a buzz from crossing off what I have listed on it. Personally, I think the opposite as I always feel great when I have written everything down and more anxious when I have lots of things going through my mind.

Flex Jobs wrote that 50% of people are feeling “moderately stressed” and suffering negative effects on their mental health because of their never-ending to-do lists.

Some people like to write everything down. I actually love writing my to do list and have endless books I can write them in. There are endless pads and books you can buy to put your to do list onto which I have put on my Christmas present list !!! This simple Today Daily Planner Notepad for £4.40 is simple and easy to have around.

Another one I like is Organise Chaos Planner for £8. It has have everything you need to get organised in this Pastel Patter themed organiser, the perfect size to pop in your bag and carry with you.

Presented with Pastel Patter illustrations, there are four tabbed sections titled Planner, Notes, To Do List, Addresses, and a plastic zipper wallet for keeping papers, receipts etc.

The hardback folder and elasticated closure provides protection for the pages and the wire bounding makes it easy to flip between the sections.

Another option is to download an app Build A Wellness Blog writes about an app called the 24me. This app to keep you organized is essentially a calendar, to-do list, notes, and reminders – all in one place. It integrates with Google Calendar and shows any of your calendar events within the 24me app, so you can see everything in one spot. She suggests how you can use this app.

Here are some ideas:

  • You can set reminders to pay bills, and include a link to that company’s website so you’re able to quickly pay when the reminder pops up.
  • Link it to your social account like Facebook so you don’t lose track of friend’s birthdays. (Note – I was never able to get mine to link properly, but maybe you’ll have better luck).
  • Add tasks to sections for “the upcoming week” and “later”.  Both of these are really helpful when you’ve got tasks that need to get done at some point, but aren’t urgent.  It’s a way of getting items out of your brain and into some sort of queue so they actually happen at some point.
  • Set reminders to email people (contacts are available from your email accounts) for follow up with potential clients, brands, etc.

24Me can also send alerts to remind you of your daily to-do list. It helps get you organized in life from daily to-dos to personal finances, and everything in between.

You could also just go to Pinterest and tap in ‘to do‘ list and you will be shown a page full of free to download ‘to do‘ lists just ready to start filling in and I am quite sure you will not feel in the least bit anxious about writing it, in fact some say daily ‘to do‘ lists can help productivity. Do you write a ‘to do‘ list and if so what on?

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FIFTEEN TIPS ON HOW TO PREVENT A FIBROMYALGIA FLARE-UP OVER CHRISTMAS…

Managing the pain from Fibromyalgia is hard enough but during the busy festive period, it can cause bad flare-ups for sufferers unless they take care. Many chronic pain sufferers will struggle to get out during and after the festive period. Apart from the buying of presents, there are lots of other activities that come about at this time of year. For instance, the nativity play, the Christmas party, the family get together and the list goes on.

The simple act of sitting down on something that is not suitable for say a person with a back problem could actually create more pain for them.

Here are some tips and products on how to manage during Christmas.

1. Don’t be frightened to ask for help, be it with the shopping, cooking or cleaning. As most sufferers tend to ‘look fine’ most people do not realise the pain they are suffering inside, so if you don’t ask you won’t get help.

2. If work is leaving you exhausted and in pain, then design a flexible plan that works for you and your boss. Ask about working from home part-time, or setting your hours for earlier or later in the day so you can be more productive, during this busy time.

3. At the office, rearrange your workspace for comfort and easy accessibility. A telephone headset, keyboard tray, or other products may help put less stress on your body.

4. Don’t try to always put on a happy face. Your loved ones need to know what makes your symptoms worse.

5. Rest, rest and more rest, every little helps to recharge your batteries. When you feel that overwhelming urge to sleep try and get forty winks.

6. When the invitations start coming in, consider if they will keep you from the rest, exercise, or relaxation you need to feel well. It’s OK to simply say “no.” And stick to it.

7. Support groups can play an important part in the lives of people with a chronic illness. Whether in person or online, they offer a safe place to talk with others who may share your frustrations and concerns.

8. Tomorrow is another day and with Fibromyalgia tomorrow can be a more comfortable day, so try to not think negative when you are having a bad day.

9. Keep all your ‘helpful’ pain relievers on hand, be it a hot water bottle, pillow, cushion or whatever you have that helps your pain.

10. Make sure you enjoy Christmas like everyone else does by being prepared.

11. A great product to have handy for you or to pop on your Christmas gift list is Highlander Folding Outdoor Sit Mat Lightweight Padded Portable Stadium Seat which is constructed from High-Density foam and a hard-wearing durable Polyester. It’s LIGHTWEIGHT, COMPACT AND PORTABLE: Weighing only 380g and measuring 40x40x4cm when folded and will offer comfort and support use after use. This one I found was available on Amazon and is £9.99

12. The Back Booster helps support the lower back, helps relax lower back muscles and is very lightweight and portable, nylon carry bag included. It inflates in a few breaths and deflates to pocket size and is £14.99 available from The Back Booster.

13. A The Sciatica Relief Cushion which performs just like its name and is well worth the investment of £34.00 The Sciatic Pain Relief Cushion is a class 1 medical device designed to alleviate the pressure on the sciatic nerve while sitting allowing the nerve space and time to heal. By placing the cushion on your seat every time you sit you are able to stretch your sciatic nerve whilst reducing the increased pressure the nerve experiences during sitting. This cushion is specifically designed for people who have sciatica pain symptoms that are aggravated or exacerbated while sitting or seated. It is easy to use, safe and specifically designed for sciatica pain relief.

14. This is an Adjustable Tripod Walking Stick and seat as if like me you cannot even stand for long in a queue then this is just perfect. The Height adjustable walking stick seat is designed to provide support and comfort and provides a stable and comfortable seated position when you need a break from standing. This particular one is from Complete Care Shop website. £14.99

Height Adjustable Stick Seat

15. Finally the Memory Foam Contour Travel Cushion from Complete Care Shop which is ergonomically designed, and provides excellent levels of comfort to the user and is ideal when travelling. It is suitable for long train, plane or car journeys and is of a lightweight, compact nature making it tremendously portable. Made from high-quality memory foam, it helps to alleviate pressure and tension and will not lose its shape. This black Memory Foam Contour Travel Cushion is supplied with a removable velour cover and costs £10.00

Memory Foam Contour Travel Cushion
#backpainblog, #BACKPAINBLOGUK, #cbd, #fibromyalgia, #health, #pain, BACK PAIN, CBD, CDB oil, CHRONIC PAIN, FIBROMYALGIA, HEALTH, sleep, sleep deprivation, sleep positions, sleep sunday

SLEEP SUNDAY – 5 WAYS CBD CAN HELP REDUCE ANXIETY AND PROMOTE RESTFUL SLEEP…

The majority of people across the globe suffer from issues with sleeplessness. During the lockdown, worry-related sleep problems were on the rise. While getting a good night’s sleep is one of the necessities in one’s life, millions experience disturbed sleep cycles.

Insomnia is a severe health condition that affects millions of people. It is commonly caused by stress, anxiety, or depression, which has a detrimental effect on one’s quality of life. Most people often resort to over-the-counter pills or prescription sleep aids. But these medications can be harmful, owing to the severe side effects they produce.

Although sleep medication may be useful in the short-term, it is not usually recommended for long-term use. Therefore, people are now considering natural remedies for help. Cannabidiol (CBD) is one of the natural and effective alternatives to prescription sleep medications.

Many researchers and physicians are finding hope in CBD to help promote quality sleep. Here, we will discuss how a popular natural substance CBD, can help reduce anxiety and promote restful sleep.

What is CBD?

Cannabidiol, more commonly known as CBD, is one of the many compounds found in the Cannabis Sativa plant. It has been associated with several health benefits, including relief from pain, stress, and anxiety. This is why a lot of people are utilizingCBD vape pens for anxiety. With impressive benefits and multi-use solutions, it has quickly emerged as a popular treatment for insomnia. Unlike THC, CBD is non-psychoactive; i.e., it does not give a high feeling. Therefore, it can also promote refreshing REM sleep that reduces excessive daytime sleepiness.

The Relationship Between CBD and Sleep

Experts believe CBD produces its calming, pain-reducing, anti-inflammatory effects in the body. It interacts with different proteins, receptors, and other chemicals in the brain that change hormones, neurotransmitters, and other cells throughout the body. Such interactions regulate many of the body’s functions, including sleep-wake cycles, pain perception, mood, and emotional balance.

CBD may help with both falling asleep and staying asleep. It is incredibly helpful for people who are struggling with sleep problems due to anxiety or stress. Research has shown that CBD can improve your stress response, helping you feel more relaxed and enjoy a night of profound sleep. CBD’s effects on the central nervous system are known to calm anxiety and promote healthy sleep.

Five Ways CBD Can Help Promote Restful Sleep

1.    CBD can Reduce Anxiety and Depression.

CBD can reduce anxiety and depression, which can help reduce sleep problems and promote good sleep quality. It is a promising tool for reducing anxiety. Serotonin receptors in the brain help elevate the mood. CBD interacts with the brain’s serotonin receptors that reduce both the mental and physical symptoms of anxiety. Besides, CBD also protects the neurons in the hippocampus that help in the reduction of depression.

2.    CBD may Regulate GABA Production Within the Brain.

GABA receptors are a type of neurotransmitter that promotes relaxation by easing excessive activity in the brain. CBD changes the shape of the GABA-A receptor that enhances the natural calming effect of GABA, reducing anxiety. CBD is known to interact with these receptors that benefit people suffering from wakefulness. Moreover, several medications used for insomnia also target the GABA receptors to promote sound sleep.

Image Source: Pexels

1.    CBD can Help to Get Rid of Nightmares.

People with PTSD suffer from REM sleep disorder behavior with nightmares and extreme restlessness. Nightmares can adversely impact the quality of sleep. CBD may promote calmness by increasing REM sleep, which is the most vital phase of the sleep cycle. In a study, patients with PTSD reported a decrease in nightmare symptoms after starting CBD intake. Overall, CBD may help people with fear and trauma gets sound sleep.

2.    CBD May Help Regulate Circadian Rhythms.

A circadian rhythm is a natural, internal process that regulates the sleep-wake cycle. It is a physical and mental change that follows a 24-hour cycle. CBD has a considerable effect on the endocannabinoid system (ECS) in our body that plays a significant role in regulating the body’s circadian rhythm. In turn, CBD can improve sleeplessness by controlling the sleep/wake cycles.

3.    CBD Can Helps Relieve Pain.

For people with anxiety disorder, pain arising from headaches, body soreness, and muscle tension is often observed. People use CBD to treat pain in many different forms, including chronic and difficult-to-treat pain. In a recent study, individuals who received CBD treatment for anxiety reportedly experienced improvements in their ability to perform daily functions and reduce pain and anxiety symptoms.

Conclusion

CBD comes in various forms – vape pens, edibles, topicals, tinctures, capsules, dry herbs, and concentrates. Moreover, CBD is safe for consumption, provided you buy an original product. Some methods of ingestion may work better for you than others, and that can require some experimentation. In most trials that involve CBD for sleep, subjects have taken between 30 mg and 1,550 mg of CBD. Overall, CBD can decrease your symptoms of anxiety and help you get a more restful sleep. If you struggle with sleep issues, the best first step is to consult your doctor and learn more about causes and treatments.

References:

  1. Matthew N Hill, Sachin Patel, et al. Functional interactions between stress and the endocannabinoid system: from synaptic signaling to behavioral output, 2010 Nov 10;30(45):14980-6. doi: 10.1523/JNEUROSCI.4283-10.2010.
  2. Scott Shannon, MD, Nicole Lewis, ND, et al. Cannabidiol in Anxiety and Sleep: A Large Case Series, 2019 Jan 7. doi: 10.7812/TPP/18-041.
  3. Lucas Elms, BS, Scott Shannon, MD, et al. Cannabidiol in the Treatment of Post-Traumatic Stress Disorder: A Case Series, 2019 Apr 9. doi: 10.1089/acm.2018.0437.
  4. Graham Gulbransen, MBChB, FAChAM, FRNZCGP, William Xu, et al. Cannabidiol prescription in clinical practice: an audit on the first 400 patients in New Zealand, 2020 Feb 5. doi: 10.3399/bjgpopen20X101010.