ENDORPHIN THERAPY 101.

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Runners and walkers alike enjoy great weather and the endorphine benefits of exercize. Gina the  Author when I was young.

As I practice endorphin therapy for natural anti depression and reasonable relief of pain I am learning the difference between healthful endorphin releases and nonhealthful endorphin release.

There is no pain erradication therapy for me through this therapy or medications.  At this point, I do not know a moment without physical an sometimes emotional pain.  Please note that I am not talking about mental illness, clinical depressions, or emotional imbalances.  I do feel empathy for those whom suffer such.  It is my belief that endorphin therapy practiced with purposeful healthful control can be beneficial for all.

When addictions are considered, the effects of endorphins make change so difficult.  I have no specific knowledge or experience as I am not a physician or psychiatrist.  The experience I personally refer to is that “FEEL GOOD” part of the brain.  Growing up my mother made the best chocolate chip cookies and they were a real happy treat.  When we would take a long walk to the icecream bar in the grocery store we were estatic.  She knew how to get us to look forward to things and the realization of it was deeply felt.  We encountered alot of loss, devastation, and physical pain.  The good things were very good, exceedingly good thus setting me up with my own unhealthful forms of endorphin release learned at a very young age.

As I have been practicing this Endorphin Therapy, I am prayerfully considering all things big and small in my life.

Decades ago people were sent to sanitariums and the routine with patient activities provoked healthy endorphin release.

One important aspect to my investigation as to endorphins is to determine healthy and unhealthy.  Not all endorphin activities are healthful.

Healthy activites lead to longterm good feelings, and are beneficial to longterm emotional and mental health.

Unhealthy activities are short term with glee that later brings feelings of guilt, depression or sadness.  One example, a close relative of mine went out with men and had relations with any and all that seemed interested in her.  Yet, she had to visit a psychiatrist regularily to cope with depression over her conscious accusing her because she considered herself a christian and knew God did not like her activities.  She was addicted to her search for love in this wrong way.  She smoked in order to calm her nerves.  She felt empty and she drank heavily to deal with her emotions.  Her drinking and feelings created rage which caused her to be very violent.  The cycle for good feelings resulted in great sadness and emotional pain for her and all of us.  She died lonely at 61 from a heart attack.

Other negative short termed emotional highs are spending money excessively. People do this alot during the holidays and then panic sets in six weeks later when there is no money for the power bill or rent.  The food banks are busy then.  Post Holiday Blues, what should have been good turns out desperately sad.

Drug, alcohol, or any substance abuse are known to peak endorphines, yet, you lose your moral integrity and esteem.

Malfunctioning and mispurposeful use of the power of free will, can pervert the function and purpose of endorphins.

Responsible use of our power for use of Free Will can bring longlasting joy as endorphin releasing activities are being utilized as intended by our Grand Creator.

25 healthy activities TO ENJOY THE BENEFITS OF ENDORphin release:

  1.  Pray each morning for guidance, and Thank our Creator Jehovah for his son and the good in our life.
  2. Eat a healthy meal to start day.
  3. Hug a family member, hold the embrace, express words of endearment and appreciation.
  4. A massage, give one or get one.
  5. Help someone clean their home or yard.  Helping feels good.
  6. Eat an apple or some nuts
  7. Change the decor of one room.
  8. Plan a detailed meal, set the table nice.  Enjoy preparing with good music playing.  Do this even if just for yourself.
  9. Take a walk alone or with a friend, or take a zumba class, or do aerobics.  Dance, Dance.
  10. Listen to opera music or rock.
  11. Plant a garden or have houseplants to care for.
  12. A pet or a farm either one helps us to care for something besides ourself.
  13. A day trip each month to a museum, zoo, or festival.
  14. Go horseback riding or plan a vacation to a dude ranch.
  15. Go to bed early, do a little reading.
  16. Enjoy a nature walk.
  17. Send cards once a week, make a list each week of upcoming anniversaries, a graduation, or thinking of you cards.  Send cards if you hear of anyone in your area that has suffered a loss. Compassion and personal interest in others without expectation of returned kindness is restorative.
  18. Spending time with family and friends can bring about good feelings.  Plan a picnic.
  19. Coffee, or a couple pieces of dark chocolate or a glass of wine.
  20. Sitting in the sun and enjoying nature.  Watching birds and butterflies.  Or a body of water, waves, boats, or kayaking.
  21. Swimming, bowling, playing pool, a trip to library, basket ball games, playing an instrument or golfing each week so as to have this to look forward to.
  22. Read the Books of Psalm and Proverbs
  23. Buy yourself or someone else flowers.
  24. Cleaning the house or yard and enjoying the experience, feeling pleased with the efforts.
  25. Do the craft or hobbie you always wanted to do.  Make time an space for it.  Feel good when each step is accomplished.

Feel exceedingly good about the small simple delights in life.  Endorphins will no longer be shy to come out.  They will make your day and life more Joyful.

 

Monday, Why I love Mondays.

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MONDAY, MY FAVORITE DAY!!!

Monday is a day many dread.  It seems to some all falls onto their head on a Monday.  Being overwhelmed, the day can be unproductive, stressful, depressing, and it does not have to be this way.

About ten years ago I met a refreshing person whose name is Annemarie.  A perky blond whom looked like Meg Ryan.  I invited her to do something with me for the upcoming Monday and she said no, any day but Monday.  I asked her why not Monday.  She told me that was her day for herself.  She used Monday to get rest, to clean, do the laundry, to do gardening and lay in the sun.  I was so impressed that I have reserved Monday ever since.

A DAY OFF: If you have a choice in the matter.  If you can afford to work four days instead of five, why not take Monday off from your employment.  Many take Friday off by choice viewing it as a vacation day.  Yet, Monday may be an even better day to take off instead of Friday because it may be more fulfilling.  Everyone else in household is back to work and school.  Do not view your day as a day to Care Less or be carefree.  By carefully considering how you will spend your time on this special day, your life can take a change for the better.

Monday at home could mean an extra hour of needed sleep, getting in a relaxing walk, a trip to the library or museum by yourself, meeting a friend for lunch, doing your bills, or yard work.  For balance in my life, getting chores done in the form of a quick clean makes a difference for the whole week.  I do not mean a slave day, more like a day of time blocks adhered to.  Having attention deficit, time blocks help me to focus without the temptation to multitask.  If I multitask then my mind is unaccountable and takes flight.  The day is gone.  This can still happen to me when I feel weak due to health problems. Yet, I strive to do as much as I can on Monday because for me it is a sanity keeper.

A time block for extra rest like sleeping in an extra hour, and an hour break in the middle of the day.  A block for phone calls, A block for laundry which during that time while washing and drying are going on I can clean the bathrooms and or phone calls.  A Block for quick clean which is 12 minutes per room.  (my quick clean is ten minutes to do a quick pick up, gather what does not belong in the room including trash and set at doorway, wipe surfaces quickly, then timer goes off and I quickly sweep or vacuum. Then on to next room and set timer for ten minutes).  (The Slob Sisters have a great book about this and The Fly Lady, for years I read and reread. They helped me so much.  It seems so hard for me to read anymore books yet I will never forget that their programs are fantastic).  Then I run and put doorway items away as fast as possible.  Time for a break when all done.  A block for yard work or errands.  The blocks can be minutes long or a couple of hours long.  Use the timer.  If the timer goes off before your done then one must determine if another day of a few minutes will make a difference or if a few minutes now will make a big difference.  This is not the day to get caught up in trying to get each room done as a perfectionist would.  Each week of this activity will make a few weeks worth of efforts a visible accomplishment.

I like Monday because if I get my Monday work done, the whole week is much smoother.

What I like to do on Mondays.  First, I sleep in as long as I need to, with chronic health problems a lack of sleep contributes to my flare-ups.  Secondly, I start the laundry  and make my phone calls.  I do a deeper clean up in the kitchen.  Monday happens to be my deeper clean kitchen day.  While wash is going I clean my bathrooms.   A quick pick-up and sweep-up through the house remedies the mess the weekends create. I wash towels every Monday, and if possible I may get a jump ahead by doing them on Sunday night.

Setting up my schedule for the week on Sunday night helps me to know what phone calls are vital for me to make.  Doing my phone calls by 11:00a.m. really takes the pressure off the rest of the day.  Over the week, I pay attention to whose anniversary, graduation, or achievement has come about that I can on Sunday nights or Monday write out these cards and send them.  My husband seems to enjoy running errands, and I like being home on Monday.  Emotionally, I really like being home on Monday because life seems so busy on the weekends, the downtime to get things done is precious.  I rarely accept an invitation to leave my house on a Monday.  Hanging my clothes out to dry is another thing I have done for decades and I like to do if the weather permits.  Cooking a good meal and doing a little meal prep to make the next couple dinners for the week easier is important.  Eating a little lighter during the day helps me to maintain my focus and lessen the burden on my internals.  A walk or isometric exercises refreshes me.

At 1:30 pm. on Monday is a PBS station sewing show called Sew it All.   I like to stop and enjoy this show and put my legs up.  It is only a half hour and because I enjoy sewing it is a treat to watch.  On Wednesday, Sew Easy comes on, I will tape it to watch later.  If sewing or painting or something else is your interest, give yourself  a 90 minutes time block to work on a project, and then that evening your free to get back to it if you can.

Filling my Monday with practical efficient activities sets up my week  for greater productivity and less stress.  Whether it is every Monday or only a once a month Monday, having this day to catch up on domestics, relaxing activities, yard work, gardening, and phone calls makes for a better start to the week.  It also is important to avoid time wasters on this day.  Unless the errands are vital for the week to go smooth try to keep most of the day to yourself at home.  Beware of Time Wasters such as gabbing on the phone, texting, internet cruising, or television watching.  This day is a day for yourself to reset and restore.  With an extra hour of rest, getting a home in order, car cleaned, laundry done, gardening, essential phone calls and bill paying your investing in a more peaceful life.  The week and month will go smoother.  The evening of Monday is a good time to be refreshed by going to bed early for an extra hour of rest before resuming regular activities on Tuesday.  Monday’s never get me … .

 

 

 

Lonely, How can a person get thru the next few days?

Do you ever feel lonely?   Why are you lonely?  Are you alone, or are you in a family and lonely?  Lonely, when there is so much to consider.  Why am I lonely, is it because I am alone?  What can I do to enrich this moment so I no longer feel alone?  Some people are alone, they live alone, and they may not live in the same community as their family.  Families are estranged too often which also contributes to aloneness.  For whatever reason, being alone is not healthy if that is a continuous situation.

If your alone because your mate works a lot or is involved in a lot of activities than have you mentioned that you would like to spend more time with them.   Mention it briefly without weaponry.   The other day, I mentioned to my oldest son whom is married and lives only about 15 minutes away that I am sad we are not able to stop in when we are in the area.  They both work full time, and their lives are so busy that they really do not appreciate people dropping by without calling ahead of time.  They are right.  I think I offended him in the way I commented about it, and he felt I was laying a guilt trip.  That was not my intention and it only further served up sad feelings and frustration that it was received that way.  Therefore, I have no recommendations on how to communicate your feelings.   Just let a person know you would like to spend more time with them and leave it at that.  If your mate is very busy, what activities can you do to be more busy?  Are you fulfilling all your personal and domestic responsibilities?  Join a knitting group or painting group at your local senior citizen center, they would love to have you there even if you are not a senior.  Each week have a day to visit local sites such as museums, gardens or parks, the library or bookstore.  Invite your mate, they may surprise you and take a vacation day off to join you.  The more busy you are, the more accomplished you become, the more you have to talk about, the more interesting you become.  Plan out the month ahead for yourself, then do them.  Keep your calendar visible so your mate can see what your interested in.  This is not to promote independence, it is only living a healthy life.

If you do not have a lot of relationships because you are new to an area then you must understand it takes time to build a relationship.  You do not have to sacrifice your morality or defraud your budget to have a relationship.  Dutch is best, your only in control of you.  Dutch means there are no misconceptions or hidden expectations.  You are nice because you go, be your own transportation.  You never have to prove how nice you are or how interesting or knowledgeable you are.  Yes, whom says you will even like the other party after you get to know them for a while.  So, do not put your morality or money on the line.  Integrity lost in an thoughtless eve can take years to retrieve.

When I am alone, I love projects.  What projects do I have on my agenda right now?  If you are my friend and I assume you are, I would tell you…

My dresser top which is about five feet long had everything it shouldn’t have on it for far too long.  The mirror fell behind the dresser a couple years ago, and because I am overweight, I did not care to look anyway.  Last week,  I decided to remedy the mess and took a couple piles of clothes off and put away, then I consolidated the perfumes and lotions. (Far too many) I do not need to buy more perfumes or lotions according to “The Life-Changing Magic of Tidying Up” expert Marie Kondo.  She advocates tossing most of what you have.  I do not agree with that point since I like what I have and I have the room for it.  I did access what I have with no pressure and made a mental note to use what I have.  There were a few things I chose to toss, and that I had got all the use I wanted from them.  Her program is great, I have just finished the second of  four cd’s from her series I received a couple weeks ago.

As I continued to group and organize my belongings of what was on my dresser top my husband John came in and looked at me and mentioned that ‘wasn’t it time I think about making dinner’.  I agreed that it was a good time to make dinner and that since he could see I was productively busy, couldn’t he make dinner.  Really, I did have the rice an vegetables done in the Black an Decker RC436 type 1, that our son Brock gave us for our anniversary last year.  John, he looked at me when I suggested he let me continue working.  He saw the bed was loaded up with piles of clothes, papers, and junk jewelry.  He left and went to the kitchen likely shaking his head wondering if I would get to clearing the bed.  When I went and stirred the rice which is periodically needed so as not to stick to bottom of cooker, I was pleased to see him using a cookbook trying to decide how he was going to marinate the wild caught salmon he purchased.  As I put away, tossed, or organized  I found things I had been missing.  Now the dresser was lovely again, I could see the dresser scarf I made a few years ago with a precious piece of jacquard fabric that I surged a nice edge on.  So satisfying, and the meal was very satisfying too.  He was very pleased.  The mirror is up, I feel looking into it is not so offensive.  One project done.  Is there a project nagging you to get done, make time now.

Another project is that I am trying to make a nice pair of denim sage green pants.  A good quality fabric always makes it worth doing.  Purchased pants no longer come up to the waist, and that is what I like, a hi-rider.  Do you sew?  Many men and women sew of all ages.  It can be frustrating at times, bobbins pop up, needles break or the fit is not right.  Fix it and keep sewing.  Finally the pants look like nice pants, just need to hem them.  That is not all, the frustrating part is that I have to take the yoke I designed off the back, and decrease a few inches because thankfully, they are too large at where the lower back is.  A couple darts and a zipper are required then, incorporating the lovely yoke is a creative challenge I am mentally working out.

A lot of rest I have needed in the last couple weeks due to extremely low blood pressure, fevers, and exhaustion.  When your dizzy, you should lay down so you do not fall down.  With a cut on the bottom of my left foot, whom wants to walk a lot anyway.  The infection in left leg seems to finally be healing.  Almost.  Sounds so dreary really.  Projects keep my mind busy.  Do you have projects?  Proverbs 31 suggest them greatly.

Loneliness, do you send cards?  Snail mail is the best, support our Post Offices and they will not be a thing of the past.  I value the sweet cards I receive and letters, and I send a lot of cards and letters every week.  I send cards and sometimes gifts to complete strangers.  If I hear someone does well at something, or if someone is sick, or suffers a loss, then a card is what I can do to support mankind.  Expressing commendation where it is truly due, or compassion, empathy and support, that is something any of us can do.  My handwriting suffers due to rheumatoid, so I prayerfully choose my words, and then I write a brief note.  The Tuesday Morning stores have beautiful stationary at affordable prices.  TJ Maxx, or The Ross are other department stores that also sell cards and or stationary at decent prices.  Do not wait for a card or wait for kindness or thoughtfulness.  When you send a card or small letter, send with prayers, hopes, but no expectations.  Every week cards or letters go out, and usually a few come in.  So sweet, the treasure trove of thoughtfulness can be in quiet moments.  Being alone enjoying expressions of someone now gone is also a healing.  The mother whom raised me, (some day I will explain that) sent me a letter with ten dollars suggesting I go get a dessert for the boys and I that we would ordinarily not do because of cost.  She lived far away.  We did as she suggested and that was so very sweet.  She has been gone for possibly twelve years now.  I have that little letter which I kept in a little box that I recently discarded, now it is put in a little book of knitting socks, and periodically a couple times a year I pull the letter out , read and weep.  Yes, she has no idea how meaningful the gift was then and how it still affects me now.

When the boys were toddlers, there I was now a single mother with three.  With no family to turn to, no child support, loneliness was a common occurrence.  Being overwhelmed with financial responsibilities, working contract work in the field of architecture and construction, life was feast or famine.  From mid November until about February, there were little opportunities to work, so I became an expert at stretching the dough.  One time, I earned three dollars too much to qualify for any assistance.  Others seemed to be doing so well on assistance, and we were getting evicted with no where to go.  I always have had my faith and many times my brothers and sisters in our faith were the ones to come to the rescue.  For that I am so appreciative.  I found it so humiliating to be in need and strived to handle our problems on my own.  There were times I was so lonely it was almost crippling.  Having projects even then was so helpful.  I made the most adorable denim and suede coats for my sons.  Proud I wanted them to be, and I wanted them to feel equivalent to those around, and I would tell them although we did not have bucks in the wallet, we were still richer than most.  I would take them to the Home Depot classes for children to learn how to make things.  They loved it, and it built healthy esteems in them too.  As adult men, they design and build whatever they want.  Blake designed a wonderful bed, dresser, closet unit, and it even had secret drawers.  I was so impressed.  He knows he can design and make what he needs when he wants.  It saddened me when they disassembled it.  Brock designed a treehouse with an elevator that goes up.  He lives there.  When people stop in, they always want him to take them up in the elevator to see the treehouse.   Brent, he is now a plumber, and he buys, fixes, sells, and trades cars.  He designed an entertainment center the whole length of the wall in his bedroom 14′ long, that was interlocking with no screws or nails.  Now he has designed an L shaped dresser, entertainment center, that also has cubbies for ties, and a shoe organizer.  He is striving to finish that.  So proud I am that we struggled through the hard times optimistically enduring.  They are three adults, sons that have proved to be survivors.  Do you have a single parent that you work with or live near?  Can you give them a gift card for a tank of gas, or an oil change, or a Walmart gift card for new shoes an socks for all, or haircuts, or coats.  With no expectations, a gift lifts both the giver and receiver.  Commendation also goes a long way.

So crafts may not be your thing, you do not want a mess.  How many people have guest rooms set perfectly up with the hopes of company that never comes.  I am a great advocate of the futon because it folds up into a couch and is a comfortable bed when need be.  My friend Michelle let me stay at her home unexpectantly for two an a half weeks when my father died.  I had just had another surgery and felt incapable of being on my own with a rented car an a place to stay, a short term amnesia besides the sadness of the situation and unnecessary family  drama, I was happy to have her generous support and the futon was comfortable too.  This was her and her husband’s office which was occasionally used as a guest room when need be.  Turning the guest room into a multipurpose room means you can keep your sewing machine set up.  Make yourself a blouse, or a pillow for a friend etc.  Or set up a small area to make jewelry or some other thing you have been interested in.

These next few days can be rough on some, take advantage of the extra time and learn something new, take a walk, call an old friend, finish something, or clean out your cabinets.  Make a list and work it.  I am starting to read the Bible book of Acts, I heard it is inspiring.  For some of these activities, being alone is a Godsend.

 

 

 

Postponed feelings, why, put off the tears?

As I strive to recover from yet another surgery and other effects of my condition, I am also dealing with the fact that my beloved father is in hospice care many states away and I cannot be there.

I feel all kinds of frustration, sadness, and I want to cry, scream, stomp my feet and cry some more.  Instead, I am stuck in a recliner or on the couch.  Being prevented from doing activities, and the boredom of that, and the knowledge that I cannot go and be there with my father and family in these last most precious days.

I try to keep in contact with family and talk to my father as often as I can.  I sent flowers and a big box of candy for the family to enjoy while they are there visiting.  Yet, it is sad I feel I am not there when I am most needed.

While sitting here I decide to practice the yarn over knitted stitch my dyslexic mind cannot wrap around.  Still practicing that, I think I got it, but they do not look alike.  The knitted fabric looks like there is something wrong with it, all these wholes of various sizes and shapes.  I must put it down for a bit.

Then my friends come by, bringing dinner and another night other friends brings a pot with two baked chickens and some tasty rice.  Today, another friend pops in and brings some blueberry/raspberry muffins,  picked her own berries.  Then yesterday another friend brought a big box of seedless black California grapes, yum.  It is hard to focus on my woes with all this good love and support.  Olivia, she painted the walls in my kitchen for me and did some vacuuming and dusting.  Devoted friends are hard to find, and harder to keep, thus I have learned from the bible how to be a friend too.  It is so wonderful how good my friends are, they cheer me up so.

On that note, if you learn of anyone in your life going thru a tough time, what can you do about it?  Can you send them a card via snail mail?  Is a text really good enough for those you care for.  Can you invite them and their family to dinner at your home and practice your amazing cooking skills on them?  Or go to an antique or resale shop and buy a lovely teacup and saucer and a doily, gift wrap them and take them or send them.  Really, a kind word is a lot.

When my spleen was being removed a few years ago, my Dear friends in Maine got together and sent me some wonderful things they gathered and put in a box.  My friend was right on cue, when I only merely mentioned Oh, by the way I am getting my spleen removed.  I am really getting behind on the house and my garden has gone to ruin,… etc. she jumped into action.  They sent me jams they made from berries they picked, and maple syrup from trees they tapped, and other friends put in things and it was just the most delightful event unexpectedly receiving this in the mail.

We love to invite people over to dinner and that really works out well.  We can really sit and visit and they always enjoy looking over my interesting homestead.  We enjoy learning about others.  Once, when there was a hurricane, there were a bunch of Chinese students here on a work program and they were scared.  We invited them here for the storm and we worked on sewing projects.  Teaching one to sew, another to mend, and just had a great time.  We roughed out the storm and made some great memories.

At this point, instead of allowing myself to focus on my present situation which is out of my control, I am going to focus on all my fabulous blessings.  Being Fat, Fit an Fab greatly depends on our maintaining the most healthful attitude while we endure unpleasant situations out of our control.  Making the best of our time, I think I need to start writing some thank you notes.

Taking a Moment to… This is better than a greeting card ..

This is better than a popular brand of greeting cards.  This is not romance, and it is not to be saved for a holiday, it is real life now.

Stop, take a look at your nearest and dearest.  Are you too busy to smile?  Can you look in their eyes and listen while they are expressing themselves to you?  Can you give a hug and hold while expressing words of appreciation?

It might be an elderly person in your life, it could be your mate, or your sibling, or your child.  We have a responsibility to be emotionally affectionate.

More children and adults are made vulnerable just because they do not hear often enough, I love you.  I appreciate all you do.  You look so nice today.  Your so good at that.  I need you in my life.  Thank you.  People in our lives are emotionally starving and it shouldn’t be a card once a year that tells them how important they are to you.

With electronic devices, I see families in restaurants and everyone except one is fooling with their phones.  They look lonely and irritated.  Personally, I would move to another table and I would be less lonely eating alone.

It takes so much to earn a respectable wage and to carry all the responsibilities in our lives.  People are emotionally and physically spent.  Our loved ones can get neglected in the process.  We need not put it off, all need love, affection and approval.

There are some really exceptional people out there that already take the time and do this with their loved ones, and their loved ones feel very loved.

No, this is not a special occasion card.  No one knows how long they will live or how long another will live.  Time and unforeseen occurrence befall all.  Love expressed is a most cherished moment.