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How To Skyrocket Productivity When You’re Stressed Or Depressed

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It’s the morning of February 11, 2017. Lester will never forget it.

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His alarm rings, he tries to get out of bed, but…he can’t.

Lester’s body feels like a sandbag forced down to the mattress, his mind races, and his eyes well up with tears. The first emotion is fear. I’ll be late for work! Lester attempts to leave the bed. No luck. He calls his boss and asks for a day off for health reasons.

That day turns into weeks spent in bed with thoughts about pointless life, loneliness, and useless work. Lester is stressed. Or, as they say, he has emotional burnout.

And here’s Lucy. Her mornings start with crawling out of bed with nothing but an awful headache. Negative thoughts will accompany her throughout the day: on the way to work, in the office, during her dinner with friends, and through sleepless nights.

Lucy smiles as if nothing is wrong, does her job reflexively, and no one from her surrounding realizes she has dysthymia, a high-functioning depression that causes changes in her body and mind.

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Both Lester and Lucy tell no one about their condition. Like 300 million other people worldwide, they try to live a full life and work efficiently. In fact, they have to work to do so:
When in depression, a person finds it costs larger-than-life effort to do something. That’s because stressed people are not just in a blue mood, but in painful physical condition, either.

It goes without saying, both stress and depression are not problems to ignore. They require treatment, so don’t join the 80% of sufferers who don’t receive it simply because they see symptoms but don’t want to admit something is wrong. Yes, treatment works.

But while in the process, you need to make everything less exhausting for you to do. To manage your stress, recover from depression, and maintain productivity even when unmotivated, try the following:

1. Write

It may sound counterintuitive, but writing has a therapeutic effect on your mind. Doctors admit the value of transmitting thoughts to paper, though it’s not a perfect panacea, of course. But practices such as keeping a diary, writing long lists or unsent letters, paraphrasing from others, and free writing lead to better self-confidence and help us to process emotions and old wounds.

It might help to draw a clear picture of what you should change in your life to recover from stresses or depression. Dasha Amrom (Career Coaching Ventures) suggests a cause of stress might be the feeling you can’t control things.

And here’s where writing helps, too.

If you prioritize tasks and plan ahead by creating to-do lists, breaking projects into small steps, and scheduling meetings, you’ll feel accomplished, on-task, and prepared. Writing will not prevent tasks from piling up, but it does allow you to analyze your thoughts and decide how to delegate your responsibilities.

2. Learn Calming Techniques

According to researchers, interruptions affect your work satisfaction and performance, keeping you from reaching that flow state of pure focus and creativity. So, to skyrocket productivity, try to avoid interruptions whenever possible: Listen to calm music in earphones, practice deep breathing techniques, or try different variations of meditations.

These all have calming effects, help you find internal peace and balance, soothe nerves, and help you manage negative emotions, all of which makes you feel better. To enhance your productivity, change your perspective: Don’t dig yourself into stress or depression, but try something you’ve never done before. Take a nature trip, find a new hobby, whatever. It will distract from a brooding frame of mind and steer your energy in the right direction.

3. Take Care of Your Health

As Shawn Achor, positive psychology researcher and author of The Happiness Advantage, says, four barriers exist to creating a positive reality. He nicknamed them HALT — hungry, angry, lonely, or tired — so if you feel any of those things, it’s time to change that for better mood and productivity.

How?

  • Eat well. As you probably know, food impacts both physical condition and mood, so try for healthy and frequent meals. They will keep you focused and energetic. Also, maintain the level of sugar in your blood to avoid irritation, mood swings, and anxiety.
  • Sleep well. Though insomnia is the best friend of your stress or depression, lack of sleep can compound matters. Try to avoid stressful situations before bedtime and be sure to get your eight hours.
  • Go for sports. By alternating brain work with physical work, you can enhance productivity. Exercise stimulates endorphin secretion, making you less angry and tired. And, paradoxically, expending physical energy makes you feel more energized.
  • Groom. It’s not about mere hygiene, but protection from stress and depression as well. So buy a massage chair or head massager, try practicing hug days in your office, and stroke your pet to increase your level of endorphins.

Aside from these physical things that influence our mood and condition, there are also mental tricks we can practice, through what’s called positive psychology, to improve our mood.

In his TED Talk “The Happy Secret to Better Work,” Shawn speaks about… writing (yes, it seems we go back to the point one of this article). But he changes the perspective (okay, here we go back to the point two) and details another three steps to more productivity:

  • Write gratitude lists.
  • Journal about a positive experience you had in the last 24 hours.
  • Send emails of appreciation to someone you love.

Together with exercising and meditating, these lead you to the positive thinking necessary for happiness and balance, the only powerful weapon for struggling with stress.

Leigh Steere says there can be both internal and external causes of stress and depression. Internal ones include work-life imbalance, interpersonal discomfort, wrong fit role, and financial struggles; external ones might be a poor engagement or working conditions, bullying, or unreasonable demands from your boss.

Whatever your reason is, longstanding fatigue might be a signal to leave a job or change your lifestyle. Don’t hurry to give up everything once you feel sad, but don’t let stress run your life, either. Sometimes, just talking it out or making small changes are all you need for a happier life.

About the author:
Lesley Vos is a professional web writer and contributor to publications on digital life, style, and productivity. She is a nature lover and passionate traveler, willing to see New Zealand one day. Feel free to follow her on @LesleyVos.

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Awareness

Tips On Overcoming Sleep Problems During Pregnancy

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Getting a Good Night’s Sleep in the Third Trimester is a Challenge

As the body changes, a pregnant woman may suddenly find a handful of reasons she can’t get to sleep at night. Try these tips for an uninterrupted night’s sleep.

A common complaint among pregnant women, particularly those in their third trimester, is the inability to fall (and stay) asleep at night. Many factors are often to blame, making it difficult to know exactly how to address the issue. From growing size to frequent urination, there seems to be no break for a rest. But some very basic techniques can help pregnant women get the sleep they need.

Why Can’t I Sleep?

As the body changes throughout the first and second trimesters, some women may notice changes in their sleeping pattern. Most, however, aren’t too affected until they reach month seven or so. As the body rapidly adapts to the growing baby, some issues may arise:

Frequent urination can be a huge annoyance. As the kidneys do double-duty to filter the increased blood volume (about 40% more than normal), the body produces more urine. At the same time, the baby’s growth has increased pressure on the bladder, making the time between bathroom trips very short. Babies active at night may also increase the number of trips for some mothers.

A rapid heartbeat is needed to pump that extra blood throughout the body, but some women find it difficult to relax in these circumstances.

Shortness of breath, due to pressure on the lungs and the release of certain hormones, can make it a challenge to fall asleep at night. As the fetus grows, the diaphragm will compress more and more, increasing the pressure on the lungs.

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Aches and pains are quite common, since a pregnant woman’s center of balance shifts and places extra pressure on new areas. Leg cramps and lower back pain are a typical night-time complaint since the hormone relaxin is working to stretch out and loosen the ligaments to prepare for delivery. Injuries and strains become more likely later in pregnancy.

Digestive problems, like heartburn and constipation, abound as the process of digestion slows down. Food backs up in the digestive tract, taking longer to break down, and the result is mom’s discomfort.

Get Comfortable

Doctors recommend that pregnant women lay on their side at night to allow proper blood flow throughout the body. For stomach- and back-sleepers this might be difficult, but it’s important. Choosing a comfortable mattress and pillows is a must as they will help make a pregnant woman more comfortable at night. Use pillows under the belly, behind the back, and between the legs. Try experimenting with different pillows (body pillows, wedges, etc.) and different positions.

Get Prepared

When it’s almost time to get to sleep, start preparing the body for bedtime. Take a relaxing bath, have a glass of warm mylk, or a night-time massage. Putting the mind at ease can help make the transition to sleep easier. For some, foods high in carbohydrates, like a snack of bread or crackers, will help with sleep troubles. And to limit bathroom trips, be sure to avoid drinking fluids too close to bedtime!

Get Healthy

The right nutrition and exercise can go a long way, especially during pregnancy. Certain things should be avoided and added to optimize sleep:

Adding calcium to the diet will help to curb those painful leg cramps.

Protein-rich diets can ward off those unpleasant pregnancy nightmares.

Skipping caffeine, or limiting it as much as possible, can have a dramatic effect. Many pregnant women’s bodies cannot break down caffeine, so it remains in the system much longer than usual.

Avoid foods that trigger heartburn.

Get enough fibre to reduce constipation.

Try yoga for relaxation, walks to keep joints limber and moderate activity to help promote sleep. Adding exercise every day might be the key to getting to bed at night.

Paying attention to the body, staying relaxed, and getting the right nutrition is essential to quieting the mind and getting a good night’s sleep during pregnancy. Follow these tips and try to stay positive; only a few more months (or weeks) to go!

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Lifestyle

10 Quick & Nourishing Smoothie Recipes That Taste Great

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In Brief

  • The Facts:

    Smoothies are a great way to pack a lot of nutrients into a filling, delicious meal any time of the day. In our fast-paced world, they help provide a great way to stay healthy on the go.

  • Reflect On:

    If you find combining sugars and fats bloat you, keep them separate. Sugar that comes from eating whole fruit is not the same as added sugar!

Have you ever compromised on a nourishing and filling breakfast because you are running late for work? Well, it has happened to all of us, especially women with kids.

And the good news is, smoothies! That’s right! Smoothies are nutrient-rich, delicious and can be made within minutes. You can replace it with your coffee on-the-go as it is much more healthy, filling, and tasty.

Here are 10 such smoothies prepared using a variety of fruits, veggies, and other ingredients. Some of the ingredients are rich in antioxidants, some are protein packed, and a few others are the best anti-inflammatory foods. So indulge in a smoothie marathon and try out one of the below smoothies each day; either as a fully-loaded breakfast or as a filling snack.

Breakfast Smoothie

This is a protein-rich breakfast which is clean and detox-friendly. It consists of,

  • 180ml of coconut milk
  • 1tsp cacao 1tsp coconut oil
  • 120 ml coconut water
  • 25 grams of oats
  • half a banana (either fresh or frozen)
  • 1tsp almond butter
  • 3 ice cubes

Blend everything together and you are ready to kick start your day on a super healthy note. It contains protein, fibre and all the essential nutrients required for a wholesome breakfast.

Peanut Butter Banana Apple Smoothie

Another protein packed smoothie that is just delicious! This recipe is as easy as it comes.

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  • Add two tablespoons of peanut butter
  • a banana
  • some sliced apples and
  • a few ice cubes

There you go! Banana will give you instant energy, protein from peanut butter, and loads of vitamins and minerals from apple. Nothing can get better than that!

Watermelon Basil Smoothie

Another simple and quick smoothie with just three ingredients. It is healthy, quick and delicious. This smoothie includes watermelon, basil and coconut water. It is super-hydrating and healthy. Watermelon is a rich source of antioxidants, vitamin C, and many other nutrients. It aids conditions such as inflammation, obesity, diabetes and heart diseases. Basil is an amazing source of vitamin K, magnesium, copper, vitamin A, vitamin C, iron, calcium, and omega 3 fatty acids. What more do you need?

Cherry Vanilla Protein Smoothie

Cherries are the best summer fruit ever! Put one cup of cherries along with one cup coconut milk and one scoop of protein powder. It is naturally sweet, creamy and full of deliciousness. This will fulfil your daily dose of protein in a single gulp! Cherries are packed with antioxidants and cancer-preventing elements. Studies show that it also promotes sleep by increasing melatonin levels, relieve arthritis pain, reduce belly fat and is an excellent post-workout snack that can reduce muscle pain.

Strawberry Banana Smoothie

 This healthy and tasty smoothie has only three ingredients; Strawberry, banana and non-dairy milk or water. Just throw all the ingredients and then blend! It’s creamy, colourful, healthy and delicious! Strawberries are a rich source of vitamin C, folic acid, and dietary fibre good for skin health and can beat the top moisturizers in terms of the benefits offered. It will help to keep skin healthy and glowing and fights aging, acne, and wrinkles. The banana provides increased energy throughout the day. It can be consumed as a perfect healthy breakfast or as a snack.

Pineapple smoothie

With just two ingredients, it is possible to have a tropical beach experience at home. Don’t know how? This pineapple smoothie is just what everyone needs. Frozen or fresh pineapple and almond milk are the only ingredients in this. It is quick, easy and a perfect after workout drink. This combination can never go wrong. Pineapples improve bone strength, eyesight, delays muscle degeneration and aids in digestion. Having this smoothie first thing in the morning can help with smooth bowel movement.

Banana Blueberry Chocolate Smoothie

Who doesn’t love chocolates? This smoothie can fix the craving for chocolate and in a healthy way. Adding sugar and other sweeteners can ruin the whole purpose of having a healthy smoothie. Cocoa powder is a perfect substitute that can solve this issue. And blueberries offer a myriad of benefits such as regulate cholesterol and heart diseases. It has fibre, potassium, Vitamin C and other essential nutrients.

The ingredients are

  • 1 sliced banana
  • 1 cup blueberries
  • 1 tablespoon cocoa powder
  • Water or crushed ice can be added.

Mint Chocolate Smoothie

This is a nutrient-packed smoothie with simple and easily available ingredients. Simply put 1 avocado, 1 banana, 1 scoop of green powder, one tablespoon vegan yogurt, two handfuls of spinach, some almond milk, few mint leaves and 1tsp cocoa powder. The greens offer plenty of vitamins and minerals along with the benefits of avocado. Mint acts as a palate cleanser and improves digestion and bowel movements. It also reduces the symptoms of inflammation, depression, asthma, respiratory diseases, promotes oral care, cures nausea and headache and even prevents cancer.

Post-Workout Smoothie

Tired of the same old peanut butter? Try this smoothie recipe with non-dairy milk, almond butter, bananas, one tablespoon of flaxseeds, natural oats, and honey. It is packed with protein, dietary fiber, omega 3 fatty acids and plenty of other nutrients. Needless to say, extremely delicious. Makes up for an excellent post-workout snack that promotes muscle strength, repair of damaged cells and provides energy.

Beetroot Cinnamon Smoothie

The ingredients are,

  • 1 small raw beetroot
  • 1 handful of almonds
  • 1 handful of baby spinach
  • ripe banana
  • ripe avocado
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon raw honey
  • 1 teaspoon vanilla essence

This smoothie can be customized by adding more fruits or greens. It is perfect for breakfast or as a snack option. Beetroot is a good source of iron, nitrates, magnesium and other antioxidants. It also improves skin health and glows, lower blood pressure and prevent dementia. This smoothie is an ideal option for a pre-workout meal.

So what are you waiting for? Try out these incredibly easy and healthy smoothies and pamper yourself with a great breakfast that nourishes your soul. It’s time for some self-love!

References

https://www.medicalnewstoday.com/articles/266886.php
https://bellatory.com/skin/Top-5-Benefits-of-Strawberry-for-Skin
https://www.livescience.com/45487-pineapple-nutrition.html

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Consciousness

8 Comics Showing How Much Today’s Childhood Differs From Ours

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In Brief

  • The Facts:

    The childhood experience today is inevitably affected by--and sometimes even centered on--technology.

  • Reflect On:

    What is technology giving to our children, and what is it taking away? Should we be more proactive about our children's exposure to technology?

When I was a child, there was no shortage of getting told by our parents and other adults about how much better we had things than they did when they were children.  Stories of having to walk for miles to go to school, sleeping in the same bed until they became an adult, having the same food all the time, and having only a few simple toys to last them several years were not uncommon at all. There was a definite sense that as society modernized, things were getting better for children.

And as children we certainly didn’t disagree — hearing our parents’ stories did indeed make us feel that we were better off than they were. We certainly would not be inclined to exchange our childhood for their more rugged, austere version. And yes, to some extent these stories gave us a bit more ‘appreciation’ for what we had, despite not showing enough of it to satisfy our parents.

How About Today?

Today, I’m not sure that familiar line of conversation that has spanned many generations is going on anymore between parents and children. As the father of a 4-year old, the most immediate difference I notice is that we seem to have less time for our children than our parents did, especially if both parents are working full-time, which is just about a requirement these days.

The other major difference is the level of technology children have access to. And in some ways, technology has come in and ‘filled the gap’ where a parent’s attention is absent. Now, undoubtedly, there are some benefits to technology for our children. But when we take time to reflect on it, we might recognize that we have come to a particular stage in the modernization of our society where most of us are not sure that ‘newer, bigger, faster, more convenient’ is necessarily better, especially with regards to the type of childhood that serves as a foundation for a happy and prosperous adult life.

Here are 8 pictures comparing childhoods then and now, where technology has become ubiquitous in the lives of our children. Do you think our children have it better than we did?

Are they having more fun?

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Are they being more creative?

Are they more ambitious?

Are they healthier?

Are they understanding consequences better?

Are they feeling things more deeply?

Are they experiencing more frustration?

Is their sense of wonder being cultivated more?

How Did You Score It?

How you answer these questions might give you some insight into how much you want your children’s early experiences to be influenced by technology. As everyone knows, childhood is the most formative time of a person’s life, which is why, as parents, some of the choices within our control that we make about our children’s exposure to technology might have a significant impact.

Drawings courtesy of Sergey Raskovalov.

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