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An Effective Process to Deal with a Financial Crisis

October 22, 2023 by Martin Neumann - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Financial Stress can cause you sleepless nights and can be devastating. For dealing with that you need to have a good plan.

An Effective Process to Deal with a Financial Crisis

There are varying degrees of financial stress. For example, consider the stress levels in these statements:

“How will we pay for the vacation in Hawaii this year?”
“We don’t have enough money to go eat out in the restaurant, but we can have Pizza Palace deliver.”
“We can pay the electric bill or the gas bill, but we can’t pay both. Remember that the bank said we’d lose the car if we don’t make a payment by the 10th of the month.”

Some people are fortunate enough to have never been in the last situation, but many people aren’t so lucky. Desperate times are highly stressful times.

The good news is that it is possible to get out of a financial crisis! Alleviating such financial pressure requires a cool head and a plan.

Follow this process to reduce your financial stress and see brighter days ahead:

Gather information

Get an accurate picture about your situation. It’s easy to make yourself more upset than necessary. Ensure that you have a factual representation of what’s going on.

How much money are you making?
What are your bills?
How much debt do you have?
What resources are available to you?

Focus on solutions

If you focus on the problem, your mind is easily getting stuck in negative self-pity. You will find it hard to see a light at the end of the tunnel if you focus on the wrong thing. Commit yourself to finding solutions. Most of us tend to focus on comfort, which is a big mistake. Nothing happens when you make yourself comfortable. You’re just distracted. Spend the vast majority of your time looking for and working on solutions.

You can take it easy at night before bed and focus on making yourself comfortable then to help you have a good night’s sleep.

Eliminate every unnecessary expense

Most people have several expenses that provide little to no value. Do you have a gym membership you never use? Magazine subscriptions? Expensive cell phone plan?

Get rid of every expense you don’t truly need. Of course, you must pay for your housing, utilities, food, medicine, and insurance. However, everything else is optional.

Determine what you can and cannot influence

Most of us worry about things we can’t control. There’s actually very little you can control. You can control your thoughts, attitude, and actions. And if you can’t do anything about it, then just accept that it is out of your hands.

Focus on what you can influence and avoid worrying about the rest.

Determine how every penny is being spent

When you’re under serious financial stress, it’s important to know where all of your money leaks are occurring. Discover where every cent is going each month. Track it all.

Work on a plan to boost your income

If you had enough money, your financial stress would go away. There’s always a way to make more money if you’re committed to providing more value to the world.

You might want to get a second job or a side hustle. It might be time to start an online business or to look for a better-paying job.

Budget

Do you have a budget? Most people don’t. Choose where your money is going before you spend it. Make a spending plan and stick to it.

Find ways to relax

The solution to stress is to either remove the source of the stress or to relax. Plan relaxation time into your schedule each day. If you’re too stressed for too long, you’re likely to end up sick. Too much stress reduces your ability to function optimally.

Experiment with various relaxation methods to find out what works best for you. Some healthy options include listening to your favorite music, taking a warm bath, engaging in a hobby that pleases you, playing with your kids or pets, going for a walk, or hiking on a nature trail.

Ask for help

It might be time to ask for help. Friends, family, your employer, your banker, or even your creditors can all be of help during financial challenges.

Financial stress is a leading cause of divorce, suicide, and many health issues. Financial issues can be an overwhelming challenge. Ensure that you’re working with accurate information, scaling back, boosting your income, and making a plan. Ask for help if you need it. There is a way out, although it might be challenging. Never give up!

Do you need a guide to help you understand how to cope with Stress in an all inclusive approach? Learn how to combat stress, mentally, physically, emotionally and strategically in your life.

Get Me the Guide

Change Your Mindset: Change Your Life

October 15, 2023 by Vicki Griffin - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Mindset Matters. It’s in the news — whether you’re battling a cold, bouncing back after a big blunder, beating the blues, or braving a new and challenging task — mindset matters more than you may think. God has created these marvelous brains of ours with a capacity to improve in function, ability, and attitude with proper treatment, use, and exercise. The brain constantly re-shapes itself according to what it learns, thinks, feels, and expects. Neuroscientist John Ratey explains: “Experiences, thoughts, actions, and emotions actually change the structure of our brains.”((Ratey J. User’s Guide to the Brain, Vintage Books, New York; 2001. p. 17.)) “But,” he cautions, “one necessary precursor to change, though, is often a change of attitude.”((Ibid, p. 356.))

Attitude can be more important than facts when it comes to conquering life’s mountains. When we pack a bad attitude, we may expend a lot of energy mountain-climbing over molehills but find ourselves unprepared when we need the mental mettle to scale a genuine peak of difficulty.

Fixed Mindset: Fixed Results. Social psychologist Carol Dweck has studied what she terms the “fixed” versus the “growth” mindset in children and adults.((Dweck C. Mindset. Random House, New York; 2006.)) Fixed mindsets believe that traits such as intelligence, ability, personality, and competence are inborn and basically unchangeable. They believe that the need to “work” at improving means there is a basic lack of intelligence or ability. They tend to view themselves as smart or dumb; strong or weak; winners or losers.

Children with this mindset will choose easy puzzles instead of hard ones in order to reassure themselves that they are competent. Because of the strong need to “be smart” instead of “get smart”, the fixed mindset individual tends to avoid challenges. They give up easily when confronted with an obstacle and view “effort” as fruitless. They ignore criticism and find other people’s success threatening. A fixed mindset student who gets a poor grade on a test sees himself as “dumb” instead of needing to study harder or plan better. This attitude makes him more likely to give up on his goals.

In marriage, the fixed mindset believes that “love conquers all.” A good marriage should not require work; it should be smooth sailing and self-adjust over time. Marriage partners should be able to read each other’s minds, and flaws indicate deep problems. The fixed mindset individual tends to be negative; they suffer from more anxiety and depression, and find it difficult to forgive others because they are so tough on themselves.

A man with fixed mindset mentality an a critical look

Sociologist Benjamin Barber concluded: “I don’t divide the world into the weak and the strong, or the successes and failures, those who make it or those who don’t. I divide the world into learners or non-learners.” It is possible to have a fixed mindset in certain areas but not others. The good news is that the fixed mindset is “fixable”!

Growth Mindset: Growth Results. Growth mindsets believe that although people may differ in basic aptitudes, interests, and temperament, everyone can change, grow, and improve. They have a passion for stretching and growing, even when they are making mistakes and facing challenges. Children with a growth mindset will choose hard puzzles over easy ones because they enjoy the challenge.

The growth mindset person may not “feel” smart but they are interested in “getting smart.” They tend to embrace challenges and they persist in the face of obstacles. They see effort as the path to mastery and learn from criticism. They find others’ success inspiring. The growth mindset individual tends to be positive. They are able to trust others and “bounce back” when difficulties get them down. They tend to be more forgiving of others. A growth mindset student who gets a poor grade on a test will re-assess his study habits, join a study group, or re-take the class if necessary. He is determined to “learn” and therefore is less likely to give up his goals.

In marriage, the growth mindset believes that love needs a lot of practical help; problems are a part of life, and good relationships require effort and maintenance. Couples rarely agree on everything and certainly cannot read each other’s minds! They believe the relationship will deepen and grow and challenges are met and conquered — and they are right!

A man being challenged in climbing a mountain

Change Your Mindset. Victor Frankl was a Jewish psychiatrist who was imprisoned in Auschwitz during World War II. He lost his family, career, freedom, and health. When he was finally released, he wrote: “Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances.”((Frankl V. http://www.brainyquote.com/quotes/authors/v/viktor_e_frankl.html)) Choosing a new way of thinking is like changing any other habit — it takes practice, perseverance, and patience. “What we learn to do, we learn by doing. Excellence, then, is not an act — but a habit.”((Aristotle. http://www.goodreads.com/author/quotes/2192.Aristotle))

Do you come from a long line of naysayers? No worries. Neuroscientist John Ratey encourages: “We are not prisoners of our genes or our environment. Poverty, alienation, drugs, hormonal imbalances, and depression don’t dictate failure. Wealth, acceptance, vegetables, and exercise don’t guarantee success. Genes set boundaries for human behavior, but within these boundaries there is immense room for variation determined by experience, personal choice, and even chance. We always have the ability to remodel our brains.”

Jesus promises to implant a new mind set, motives, and attitude in the heart of those who surrender to Him as Lord and Savior. “Therefore if anyone is in Christ, he is a new creation…” (2 Corinthians 5:17). We receive this new beginning as spiritual seed. God helps us identify and overcome faulty habits of thinking and grow in stability and strength over time as we learn more from His Word and through prayer.

Call to Action

First, learn to spot fixed thinking. Second, determine to replace faulty internal monologues. Third, read the Bible for direction and power. Jesus said: “Learn of Me.”((Matthew 11:29.)) Learning new and better ways of living and thinking is possible. So practice a new attitude — it will help you achieve greater altitude when meeting life’s challenges!

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10 Tips for Sleeping Well Without Medicine

October 8, 2023 by Dr. Cesar Vasconcellos de Souza - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Do you sleep well? Do you wake up rested? Do you have insomnia? Is sleep really important for our mental health? Let’s think for a moment about some important issues in relation to sleep.

10 Tips for Sleeping Well Without Medicine

Levels of cortisol, the hormone produced by the adrenal glands, are highest in the morning because it is important for our body to function during the day. When night comes, cortisol levels drop so that we can rest. And, opposed to cortisol, at the end of the day, when it gets dark, if the person remains in a dark environment when sleeping, the production of a neurohormone increases, which is melatonin.

Sleep is essential for proper rest of mind and body. Melatonin, then produced by the pineal gland in our brain, plays a fundamental role during sleep. Serotonin and melatonin alike are produced from an amino acid called tryptophan, obtained from foods such as nuts, legumes, bananas, brown rice, potatoes, beans, lentils, nuts, avocados, soybeans, and derivatives. Tryptophan is transformed into serotonin, and this turns into melatonin.

The concentration of serotonin is increased during the day in the pineal gland while there is light, contrary to what occurs with melatonin. When light enters our eyes and travels towards our retina, which is the back of the eyeball, the optic nerve and its connections carry this information to the pineal gland, inhibiting the production of melatonin. The peak of melatonin production occurs between two and three o’clock in the morning, with a normal lifestyle and a dark environment. The less melatonin there is, the worse your sleep will be, and consequently the more tired you will be.

Melatonin is an antioxidant, capable of crossing the blood brain barrier, being able to perform functions in brain cells, called neurons. As melatonin levels drop, there may be a simultaneous decline in brain function. Sleep disorders can also be one of the effects of decreased melatonin. As we age, the pineal gland starts to function less and there is a drop in melatonin production. This ends up causing some elderly patients to complain about their sleep quality or insomnia. However, they may easily fall asleep when they shouldn’t during the day, for example while watching TV.

A senior falling asleep in front of the TV

Sleep is produced by specific brain activities. Certain bodily functions change during sleep. Blood pressure and heart rate decrease, growth hormone is secreted in stage 4 Sleep, called non-REM. Body temperature in the later stages of sleep also drops. Sleep is divided into two categories: REM (Rapid Eye Movement) sleep, and non-REM sleep. This non-REM sleep is classified into four phases. The majority of dreams occur during REM sleep and correspond to between 20% and 25% of total sleep.

Sleep specialists at Oxford University reported a study in which they chose four volunteers who tend to sleep deeply. They were hooked up to devices that track sleep quite accurately. They slept for 8 hours straight on the first three nights, when they didn’t have to go through any kind of interruption in that experiment. Over the next three nights, they slept only 4 hours, as their sleep was interrupted by the study team. The scientists filled out a questionnaire each day to identify any emotional changes and recorded daily videos of these participants in the scientific experiment.

Do you know the result? It was found that there was an increase in anxiety, depression and stress. There was also an increase in paranoia and a feeling of distrust towards other people. The scientists were amazed that after just three nights of sleep deprivation these symptoms appeared. Three of the four volunteers found the experience to be unpleasant, but one participant said he was unaffected and felt fine. However, in the questionnaires it was found that positive feelings decreased significantly after two nights of interrupted sleep, while negative feelings began to increase. In other words, although he said he was feeling well, there were signs that his mental health was beginning to suffer by having his sleep interrupted on three nights.

The research, considered the largest controlled study of psychological treatment for mental health, strongly suggests that insomnia can cause mental health problems, rather than insomnia simply being a consequence. Daniel Freeman, Professor of Clinical Psychology at Oxford University, who led the study, believes that one of the reasons sleep deprivation is so harmful to our brains is because it encourages repetitive negative thinking. He said: “We have more negative thoughts when we are sleep deprived, and what’s more, we get caught up in them.” He did not state, however, that a few nights of poor sleep mean that the person will develop a mental illness, but that the risk, in fact, increases. Sleeping well protects your mental health.

Do you want some tips to sleep better? So first, get just enough sleep to feel good. Staying in bed longer than necessary can lead to superficial sleep the following night. Second, avoid coffee, black tea, Cola soft drinks, and chocolate, as caffeine impairs sleep. What’s more: stop smoking, as nicotine can have a stimulating effect and disturb your sleep. Exercise daily, as it promotes muscle relaxation and contributes to better quality sleep. Seek treatment for sinusitis, rhinitis and asthma, as they can disrupt sleep, causing many nighttime wake ups. Another point that helps you sleep better is maintaining regular times for going to bed and getting up, as this helps maintain the regularity of your biological rhythm.

Avoid heavy meals at night. It is best to have your last meal two hours before going to bed. It is also important to avoid watching TV in the bedroom. I know a lot of people do it, but it’s best to avoid it. Sounds, light and temperature can interfere with sleep quality. Your body needs a pleasant temperature, quiet and dark environment for good sleep. The best time to produce restful sleep is between nine in the evening and six in the morning. And one last thing: only use sleeping pills under medical advice. I hope you have a good sleep today!

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How to Swap Meat for Nutritious Alternatives

October 1, 2023 by Ruth Fairchild - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Are you toying with the idea of eating less meat, but unsure whether it’s the right choice nutritionally and how best to do it?

How to Swap Meat for Nutritious Alternatives

If so, you’re not alone. Many people are now looking to eat fewer animal products because of the desire to eat sustainably, and moving towards a plant-based diet is indeed an admirable goal.((Plant-based diets. British Nutrition Foundation))

It’s better for our health, lowering the risk of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease and some cancers. And it helps our planet.((Plant-based diet lowers risk for chronic diseases, weight gain, death. healio.com June 11, 2018))

A 2019 report on healthy diets from sustainable farming systems concluded that reducing meat and fish consumption – and replacing required calories with plant-based food – are the best methods to reduce greenhouse gas emissions, environmental degradation and biodiversity loss.((EAT-Lancet Commission Summary Report.))

As nutrition experts we’re all too aware that transforming eating habits can require difficult behavior changes.

So, we emphasize small steps. A plant-based diet (as opposed to a plant-only diet) does not mean the total absence of animal products and allows for greater food flexibility and choice than a vegan diet. Or you could take the flexitarian approach, where small amounts of quality animal-based food are consumed alongside significant amounts of plant foods.((Derbyshire E. Flexitarian Diets and Health: A Review of the Evidence-Based Literature. https://doi.org/10.3389/fnut.2016.00055))

Here are some of the basic principles of good nutrition which can help you to eat healthily while reducing your meat intake.

Protein is easy

Amino acids are the building blocks of protein, and essential amino acids (EAAs) are those which the body cannot make itself.

It’s a common misconception that we all need the high-quality protein contained in meat, In fact, we can exist very well with protein from other sources.

To meet protein needs from plant foods alone – such as grains, legumes, nuts, seeds, tubers, fruit and vegetables – a larger amount of plant foods may need to be eaten, especially if eaten in isolation.((Protein. British Nutrition Foundation))

For instance, an average boiled chicken egg, weighing 50 grams, will provide seven grams of protein and all the EAAs in plentiful amounts. And a small 87 gram portion of soya bean tofu will give you the same amount of protein and all the EAAs in lesser, but adequate, amounts to meet nutritional needs. But you would need to eat a 250 gram portion of boiled white rice, or 130 grams of peas (four to five tablespoons), to get seven grams of protein.

In reality though, meals are rarely made up of one type of food alone. The concept of complementary proteins means that a diet which completely lacks animal foods will be sufficient in protein and EAAs, as long as it contains a varied range of plant based foods.((Protein. British Nutrition Foundation)) The white rice and peas mentioned above is a classic example: the EAA lysine, in short supply in grains, is plentiful in pulses, whereas the methionine in short supply in pulses, is plentiful in grains.

So, the daily mixing of grains, pulses, nuts and seeds within meals will ensure a full complement of EAA. In short, there is little evidence of protein-deficiency among vegetarians, vegans or plant-based diet-eaters in the UK.

Micronutrient needs

Micronutrient (vitamins and minerals) deficiency can be a problem though, so care must be taken to ensure you meet your dietary requirements.((Vitamins and minerals. British Nutrition Foundation))

Red meat is a rich source of dietary iron. But in fact, the consumption of red meat only once or twice a week – or loss of it – will not make much difference to your overall iron status (how much is in your body).((Top dietary iron sources in the UK. British Journal of General Practice))

Although the type of iron in plant foods is not as available to the body as haem iron provided by meat, regularly eating a variety of plant sources (green vegetables, pulses and nuts) will improve iron intake, particularly if combined with a vitamin C source to improve absorption.((Iron: Food Fact Sheet. Association of UK Dietitians)) Key sources of vitamin C include salad vegetables (fresh tomatoes and peppers) and lightly cooked green vegetables and potatoes.

Other major sources of iron are fortified staples, such as flour products and breakfast cereals, and – if you’re not going vegan – oily fish such as salmon, mackeral or sardines.

And don’t forget..

Animal products provide excellent amounts of calcium, zinc, iodine and omega-3 anti-inflammatory oils,((Omega 3 fats. Heart UK)) so if you’re cutting out dairy and fish as well as meat and a adopting a plant-only diet you need to take care you get sufficient quantities of these nutrients.((Vegetarian, vegan and plant-based diet: Food Fact Sheet. Association of UK Dietitians))

Iodine is particularly challenging to meet through plants alone.((Iodine: Food Fact Sheet. Association of UK Dietitians)) Iodised salt is not commonly available in the UK, (but readily available in the US and other countries) so seeking out other sources would be prudent. Dietary seaweeds (kombu, wakame, laver bread and nori) can be used in soups, stews, salads and sushi a few times a week.

Omega-3 oils can be obtained from a variety of plant based oils.((Omega 3 fats. Heart UK)) And zinc content is highest in nut butters as well as unrefined flours and pulses, such as wholegrains and green or brown lentils.

The only natural source of B12 is animal products, but there are other sources include nutritional yeasts and fortified products such as breakfast cereals. A supplement may be required for those following a plant-only diet.

Eating Healthily and Sustainably

The key to healthy eating is a balanced diet,((The Eatwell Guide. NHS)) predominantly plant-based((Vegetarian, vegan and plant-based diet: Food Fact Sheet. Association of UK Dietitians)) and minimally processed.((Fairchild R. Why forgotten food manufacturers deserve our thanks too. The Conversation, June 5, 2020)) Highly processed foods are a major source of fats, salt and sugar, whether plant-based or animal-based.

Reducing our meat-based consumption, even for one day a week, will make a difference to our health and the planet. And if we do consume meat, looking for more sustainable sources will ultimately encourage less intensive farming of animals.((8 ways to eat more sustainably without giving up meat. Country Living))

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This article is republished from The Conversation under a Creative Commons license. Read the original article.

5 Teas That Reduce Stress and Support Sleep

September 24, 2023 by Martin Neumann - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Stress is called the silent killer for a reason. From panic attacks to trouble sleeping, a dose of stress can do a number of things with your health. Yet most of us are so used to keep up with the hamster wheel of chronic stress that we tend to ignore the issue until it’s too late.

5 Teas That Reduce Stress and Support Sleep

Excessive stress will quickly be felt on our quality of sleep, which in turn will increase our stress hormones. So implementing some calming teas into our night time routine can do wonders to control our stress. Not only do these teas promote relaxation, but they may help the estimated 30% of the population who suffer from chronic sleeplessness and insomnia too.((Roth T. Insomnia: definition, prevalence, etiology, and consequences. J Clin Sleep Med. 2007 Aug 15;3(5 Suppl):S7-10. PMID: 17824495))

Consider enjoying a cup of one of these teas each day:

1. Chamomile Tea. Probably the best-known choice for relaxation, chamomile tea is an ancient remedy for inflammation, anxiety, and insomnia. Some experts say that the effects of chamomile are similar to that of a mild tranquilizer.

Chamomile is packed full of a substance called apigenin, which helps to decrease anxiety and initiate sleep. Studies have found that drinking around 400mg of chamomile extract a day can improve sleep quality.((Adib-Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complement Ther Med. 2017 Dec;35:109-114. doi: 10.1016/j.ctim.2017.09.010.))
Further research has also gone on to show that postpartum women suffering from poor sleep quality were soothed with chamomile tea.
While not everyone will respond well to chamomile, the gentle taste and relaxing aroma are a great place to start if you suffer from stress.

2. Valerian Tea. The valerian herb is another substance that has appeared throughout the centuries as a cure for nervousness and insomnia. The product was also used in England during World War II as a way to relieve stress caused by air raids.((Valerian. Fact Sheet for Health Professionals. National Institutes of Health))

Valerian is one of the most popular sleep aids in the world today, and it’s available in both liquid and capsule form, as well as a tea. Researchers believe that valerian root may improve GABA levels in the body, which can improve sleepiness, and reduce anxiety.((Dorn M. Wirksamkeit und Verträglichkeit von Baldrian versus Oxazepam bei nichtorganischen und nichtpsychiatrischen Insomnien: Eine randomisierte, doppelblinde, klinische Vergleichsstudie [Efficacy and tolerability of Baldrian versus oxazepam in non-organic and non-psychiatric insomniacs: a randomised, double-blind, clinical, comparative study]. Forsch Komplementarmed Klass Naturheilkd. 2000 Apr;7(2):79-84. German. doi: 10.1159/000021314.))
Studies into valerian root for insomnia indicate that it can reduce the amount of time it takes for a person to fall asleep at night and improve the quality of the sleep too. These studies also indicate minimal side effects after using valerian. There are no issues such as morning drowsiness to detract from the experience.((Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav. 1982 Jul;17(1):65-71. doi: 10.1016/0091-3057(82)90264-7.))

3. Lavender. There are few things more relaxing than the smell of lavender. This sweet and soothing herb is championed for its ability to reduce stress and improve sleep quality. The substance is available in tea form as a way of encouraging relaxation and stronger sleeping patterns.

According to one study, women who drank and enjoyed the aroma of lavender tea for two weeks had less fatigue than their counterparts.((Chen SL, Chen CH. Effects of Lavender Tea on Fatigue, Depression, and Maternal-Infant Attachment in Sleep-Disturbed Postnatal Women. Worldviews Evid Based Nurs. 2015 Dec;12(6):370-9. doi: 10.1111/wvn.12122.))
Other studies indicate that reductions in heart rate and heart rate variability were evident in women who inhaled the scent of lavender for 12 weeks, twice per week.((Chien LW, Cheng SL, Liu CF. The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. Evid Based Complement Alternat Med. 2012;2012:740813. doi: 10.1155/2012/740813.))
Try sweetening this tea with honey for a unique sleeping experience.

4. Lemon Balm. Lemon balm is an herb that actually comes from the mint family. It is great for reducing stress and improving relaxation. Evidence suggests that lemon balm could be effective at increasing GABA levels, which improve sleepiness.

Further studies show up to a 42% reduction in symptoms of insomnia after patients took a lemon balm extract for 15 days.((Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011 Dec;4(3):211-218. doi: 10.1007/s12349-010-0045-4.))
The warm and refreshing lemon balm tea could be an incredible benefit to your night-time routine, and the flavor will likely appeal to plenty of people.

5. Passionflower. Made from the dried stems, flowers, and leaves of the Passiflora plant, passionflower tea is a traditional solution to feelings of anxiety and insomnia. Studies indicate that this substance may be suitable for improving sleep quality and insomnia.((La Forge T. Drink A Cup of Passionflower Tea Every Night for Better Sleep. Healthline, May 31, 2019))

A study among 40 adults found that those drinking passionflower tea for one week reported a significantly better quality of sleep than their counterparts.((Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011 Aug;25(8):1153-9. doi: 10.1002/ptr.3400.))
Further studies have shown that a combination of passionflower and other relaxing substances like valerian root can be excellent for treating insomnia.

Sip Your Way to Sleep

Many delightful herbal teas are now making their way into the market as powerful sleep aids. Although these teas won’t eliminate the underlying cause of your sleeping or stress issues, they can help you to get the relaxation you need.

For those suffering from high levels of anxiety and stress, the teas above offer a natural solution to common issues like insomnia. However, if you are using these teas for sleep improvement, try to avoid using any sweeteners, as these could increase your blood sugar levels and make you feel more awake.

For a natural and pleasant alternative to pharmaceuticals, consider trying these teas to help relieve stress and support a great night of sleep that refreshes you.

Do you need a guide to help you understand how to cope with Stress in an all inclusive approach? Learn how to combat stress, mentally, physically, emotionally and strategically in your life.

Get Me the Guide

Depression: The Way Out

September 17, 2023 by Vicki Griffin - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Abraham Lincoln was no stranger to depression. His melancholy tendencies combined with an impoverished childhood, failed businesses, and unfulfilled love seemed to point only to defeat. At one time he expressed, “I am now the most miserable man living. If what I feel were equally distributed to the whole human family, there would be not one cheerful face on the earth.”

Winston Churchill came from a privileged home with every material benefit. However, his life was riddled with illness, accidents, poor grades, and lack of love. His indifferent father prophesied that W.C. would ultimately “degenerate into a shabby, unhappy, and futile existence.” In his own words, Winston battled the “demon of depression” for many years, and at times it seemed his father’s dire prediction would prevail.

Happily, depression does not have to be the end of any life story. Abraham Lincoln overcame his depression and went on to become one of the most revered presidents in the history of the United States.

Winston’s battle with depression could have been the last chapter in one sad, obscure life. But Winston Churchill rose above circumstances, and as the prime minister of England during World War II, mastered his own internal challenges. Against formidable opposition, almost constant ridicule, and great odds he rallied the British troops to defeat the encroachments of the Third Reich in Europe. His famous motto became “Never, never, never, never—in nothing great or small, large or petty—never give in, except to convictions of honor and good sense.”((Nedley N. Depression, the Way Out. Nedley Publications, 2008.))

These noble examples tell us a story—not just about singular people who overcame great odds, but about the awesome power of the human brain to retool and reshape itself according to what it learns and how it is cared for.

The Stats Tell the Story

If you suffer from depression, you are not alone. Clinical depression affects 20 million adults and 3 million teens in the US. Milder forms are even more widespread, affecting all age groups.((http://www.nimh.nih.gov/health/statistics/prevalence/major-depression-among-adults.shtml))

Risk factors for depression include family history, medical or mental health conditions, unresolved guilt or anger, lack of purpose, social and environmental factors, and diet and lifestyle, to name a few.

Neal Nedley, MD, author of Depression: the Way Out states that it is important to find the cause or causes of your depression. Tackle as many changeable causes as possible by addressing nutrition, lifestyle, social factors, habits of thinking, and spiritual need. The importance of seeking qualified medical care for depression cannot be overstated. Adjusting and reducing medications must be supervised by a qualified health professional.

What to Change

Nutrition and Lifestyle. John Ratey, psychiatrist and author who researches lifestyle and mental health has concluded: “Physical and mental exercise, proper nutrition, and adequate sleep will help anyone gain cognitive clarity and emotional stability.((Ratey J. User’s Guide to the Brain. P. 356.)) Alcohol, smoking, caffeine, and high fatty and sugary foods increase depression risk and symptoms.

Nutrition and exercise encourage growth factors that put the brakes on self-destructive cellular activity, release antioxidants, and provide protein building blocks for brain cells. Food is medicine—and good tasting, colorful, and powerful medicine!

Include healing fresh fruits, vegetables, beans, and whole grains such as brown rice and oatmeal. Give nourishment to your body and brain with omega-3 fatty acids that are found in walnuts, chia seeds, and ground flax seed. Keep your brain hydrated with 8-10 cups of water a day instead of sugary drinks. Get an adequate intake of vitamins B12 and D.

A nutritious diet improves brain chemistry, provides energy and stress-lowering compounds, and provides brain growth factors that increase brain nerve connections. This means a greater capacity for learning, meeting challenges, fighting depression, and solving problems.

Rest. Rest restores and helps heal the body and brain. Establish a regular “sleep routine.” A rested brain makes better choices.

Exercise. Exercise is a major factor in relieving and preventing depression. It causes structural changes in the brain that improve brain function even in cases of serious clinical depression. Exercise relieves anxiety, improves focused attention, creativity, problem-solving, and lowers stress. A 10-minute brisk walk can elevate mood for an hour. Daily exercise has been dubbed the most potent anti-depressant agent known to man. New evidence has shown that exercise actually stimulates the production of new nerve cells in the brain.

Social and Environmental. Attitude, social networks, and a healthy lifestyle weave together for physical and mental health. Establish relationships that support healthy choices.

Habits of Thinking and Outlook. To a large extent we have the ability to choose how we will think about a situation. Focus on gratitude and thankfulness. Check negative thoughts. Focus on solutions rather than problems. Look at difficulties as opportunities for gaining strength to meet challenges. Two of the most important tasks in overcoming depression are focusing on thinking in a positive way and trusting God and His Word regardless of feelings.

Call to Action: The Living Word

Everyone faces turmoil, trouble, trials, uncertainty, and sorrow. The stories in the Bible show us that in the middle of difficult times, God provides peace, comfort, and direction.

“He drew me up from the pit of destruction, out of the miry bog, and set my feet upon a rock, making my steps secure” (Psalm 40:2 ESV). Healing takes place with time and perseverance. Today’s choices yield tomorrow’s gifts. Persevere to press in, press on, and press through your situation. There is power for your journey, and even joy in the healing process.

“He put a new song in my mouth, a song of praise to our God…” (Psalm 40:3 ESV). Choosing God, choosing faith, choosing His plan are all decisions based on your personal choice, not feelings. You can trust his promises. Isn’t now the best time to discover in God’s Word the peace, comfort, and plan He has for your life?

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This article was originally published on the Time to Get Ready website.

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