Friends for Life

Many people suffer from anxiety problems these days. Anxiety is having an irrational fear of something or somebody (not to be confused with nervousness). If you don’t have this disorder, then it’s easy to brush it off and think that the person is being full of nonsense, but in actual fact it’s a very real thing. It can affect every aspect of life—from school, to work, to relationships.

What happens is that something upsets or affects the person and, in a very short period of time, they have an anxiety or panic attack.

These are symptoms of these attacks (normally the person won’t have all of them, but could have at least four):

  • Anxiety and panic
  • Sudden overwhelming fear
  • Trembling
  • Palpitations
  • Sweating
  • Nausea
  • Shortness of breath
  • Chest pain
  • Sense of choking

It is quite scary watching a friend or relation have one of these attacks if you don’t know what to do.

There are ways that you can help. Obviously not to stop them having the panic attack in the first place—that is something that only the person themselves can do—but if you know how to behave around them when it happens, it makes it easier for both of you.

Let them know that it is okay if they leave the place that is causing anxiety. Sometimes being in a crowd can bring on an attack. Just quietly lead them away from all the people, but don’t pressure them in any way.

Let them know that they are safe. Even if it’s perfectly obvious to you that there’s nothing to worry about, it’s a very real fear for the person who is having the attack. Reassure them that there is no real reason to be panicking. Remind them that you are there to help them.

Reassure the person that the attack won’t last long. Panic attacks and anxiety attacks are only temporary, but sometimes the person forgets that and so it is good to remind them.

Gently remind them to breathe. People having attacks often gasp alarmingly and forget to breathe! Here’s a good way to do it… tell them to take a deep breath and count to four, exhale again to the count of four. Do this over and over. Breathe with them.

Please do stay with them. Do not leave them alone.

Things you SHOULD NOT DO…

  • Get irritated and yell at them.
  • Ask them why they are panicking.
  • Tell them to calm down.
  • Brush it off and say they are imagining things.
  • Talk rubbish and say “Oh look! There’s a flying tiger!” to try and distract them.

Be a good friend.

Sibo
xxxx

Sleep Tight

Last week’s blog was about being prepared for exams. One of the things mentioned was that you need to get enough sleep.

Often sleep is underrated and people tend to think that they can get by with fewer hours. Actually, this isn’t such a smart thing to do.

Between the ages of seven and twelve years old, it is recommended that one gets ten or eleven hours sleep a night. This is not just to stop kids from becoming cranky either—this is why you need enough sleep

  • Muscles repair themselves during the night. Not only arm and leg muscles, this includes the heart muscle too.
  • Sleep controls the signals that indicate when one is hungry or full – and this allows a person to maintain a good weight.
  • Whilst slumbering at night, brains store up all the stuff learnt during the day – so that it can be recalled later, when needed.
  • If one doesn’t sleep properly at night, it’s harder to pay attention at school during the day. Mistakes are made more easily if you’re tired.

If you don’t get enough sleep at night scientists recommend having a little nap during the day to make up the sleep time. Don’t take that nap during school time though—you’d been looking for trouble!

Apparently—it should take about fifteen to twenty minutes to fall asleep from when your head hits the pillow.

Most kids don’t have a problem falling asleep, but if you do there are a couple of things that can help – like having a warm glass of milk before bedtime, or having a bath. Reading a book before you go to sleep is also better than watching television. It’s important not to be too hot or too cold in bed—that can also disturb your sleep patterns.

Of course teenagers can get away with a little less sleep – like eight to nine hours a night. Although often they don’t get anywhere near this amount of sleep and so they really do need to sleep in over the weekends.

Seems like the older you get the less sleep you need. Most people need around eight hours a night to function properly though scientists recently found out that there are some people who have a rare mutated gene condition that allow them to sleep only six hours without any negative effects.

Sleep tight and sweet dreams.

Sibo
xxxx

Sniffing Stuff

Sometimes, in very old kid’s stories they would write stuff about tying a knot in a handkerchief to help a person remember something.

Hah! That’s a joke. For starters, very few people use hankies these days – definitely not kids. Tissues are the in thing now and trying to tie a knot in skinny bit of paper would be just silly! Not to mention trying to remember what the knot was for in the first place!

Apparently what does help boost your memory is sniffing the herb, rosemary.

According to the clever dudes, when you sniff rosemary (either essential oils or the plant itself), volatile particles get the olfactory nerve receptors in your nose all excited and are then absorbed into the bloodstream. Thereafter, the memory-enhancing mechanisms of the essential oil zoot up to your brain (via your bloodstream) where they act on your memory systems.  Sounds a tad complicated to me but seemingly it works.

It might be worth sniffing some rosemary when exam time comes around again.

Evidently, in the ancient times, students actually used to wear garlands of rosemary around their necks, or put sprigs in their hair, to help them remember stuff.

Even better, if you’ve got a headache or aching muscles, having a soothing bath with a few sprigs of rosemary in it is supposed to help. Don’t forget to dunk your head under the water too – if you have an itchy scalp problem that is.

Rosemary is a treat to cook with too – both tasty and healthy. It’s a great way to spice up spuds. Boil some potatoes until they are almost soft.  Put them onto a dish and smoosh them slightly with a fork or spatula. Then drizzle some olive oil and sprinkle some salt and some chopped up rosemary all over the potatoes. Pop them in a hot oven and roast until they get crispy. The most delicious roasties ever!

So tootle off to your local nursery and invest in a rosemary plant. Not only are they hardy and easy to grow, but they are one of the plants that can actually survive a Springs winter too.

You can also put sprigs of rosemary in flower arrangements – just imagine – it not only makes the whole room smell fresh and lovely, but nobody will forget anything either.

Have a great week people.

Sibo

Xx

Healthy is wealthy… and wise!

The 7th of April is World Health Day!  I can hear you all groaning… oh no – she’s not going to blabber on about eating healthily and getting exercise AGAIN… is she?

Hahhahaha – indeed she is. I know it’s really irritating but the thing is – if you feel good – your whole life just gets better from all different angles.

So here are a few simple ways that you can adjust your life style without having to bother too much.

Eat breakfast. The old saying goes – eat breakfast like a king, lunch like a queen and supper like a pauper. This is because your body has fasted overnight (duh… break-fast) and you need to kick-start your body again. If you are not a fan of eating early – at least try a banana and a glass of milk.

Snack on fruit or carrot sticks. Dump the packets of chips and sweets and rather snack on fruit or veggie sticks. Celery sticks filled with peanut butter are pretty delicious too.

Eat smaller meals. If you can, eat five smaller meals a day rather than three huge ones.

Read the labels. Yup really – start reading the labels on cans, packets – whatever. You’ll be amazed at how much sugar, salt and other nasties you are chomping down without even realising it.

Let your kids help in the kitchen Making food, that is, not washing dishes or laying the table. Figure out some tasty, simple, easy to make recipes and let them help… chop, peel, mix and stir. (And yes – do teach caution when it comes to hot surfaces and sharp knives.)

Eat together as a family. If you know you are all going to sit down in the evening and discuss the day – it makes sense to prepare a healthy balanced meal to enjoy together. (And turn those cell phones off too please.)

Practise what you preach. No good being those parents who make your kids eat healthy food if you stuff your face with cruddy stuff on the sly.

Get some exercise. Walk, run, dance, hula hoop, rebound (aka jump on a trampoline), play a sport, cycle, weight lift, roller-skate, go to the gym or whatever. If you really hate exercise – the very least you can do is park your car at the furthest spot in the parking lot and walk to the entrance. Use the stairs instead of the lift or escalator.

Not so hard hey!

Sibo

Xx

Listen to hear what is NOT being said.

I read something incredibly interesting the other day… research has shown that people who are in happy relationships or who have lots of friends live longer than those folk who are alone.

Duh! One tends to think that is obvious because they are probably happier and more fulfilled than those poor lonely souls who have nobody to talk to.

Originally they thought that individuals were responding to interesting topics or that it was the more stimulating conversations that possibly sparked off something in a person that made them live longer.

But ultimately it seems that WHAT is said does not really matter. It is more about HOW the other person responds to what is being said.

It all boils down to that human touch of caring, really listening and responding appropriately.

There are 3 different ways of responding to a statement that somebody has made.

If Jack says “It’s so nice outside tonight!” What he really means is something like – I enjoy being here with you.

If Judy replies “Yes, it’s lovely isn’t it!” She actually means she enjoys being with Jack too! This subconsciously makes Jack (and Judy) feel all warm and fuzzy and loved.

But if Judy says “Rubbish! The mozzies are biting me – I’m going inside!” this sends the message that she does not enjoy sitting outside with Jack and would rather be inside. This does not make Jack feel all that great.

Or worse, Judy could just ignore Jack totally and walk inside – leaving Jack feeling subconsciously sad and unloved.

Obviously the first response is going to nurture and deepen your relationship.

All too often we see somebody we know and, as we pass by, we say “Hey! How are you?” but then keep walking and don’t stop to hear their answer. This inadvertently sends the message that we don’t actually care how that person is.

Try something out – next time you ask somebody how they are – stop and actually listen to their answer.

It boils back down into that kindness pot again. In this busy world, it’s so easy to be self-centred and self-involved, but all it takes is a little bit of concentrated time to make another person feel loved.

Try it out – you’ll find it makes you feel good too!

Sibo

xx

The Power of Music

The other day I was feeling a tad glum.

The weather was gloomy, I’d finished my book and did not have another one to read. Nobody wanted to talk to me or play a game with me and I was generally feeling miserable and heavy hearted.

Then I switched on the radio…  a song that I really like was playing.

Macarena by Los Del Rio. It’s not a new song – in fact it came out in 1993 – long before I was even born – but it’s one of those timeless songs that you can’t help singing along to. Even if you don’t know the words properly.

Immediately my insides lifted and my heart felt lighter. Really, it did.

Turned it up so loud that mum complained that she could not hear herself think.

I sang loudly and did a little dance around the kitchen – probably doing all the wrong moves but I did not care and anyway, there was nobody to see me.

I felt immediately better.

I went off and found something to do and just listened to the music in the background (by this time I had turned it down a bit).  I like to listen to the words of songs too – but often these days they are just sappy and repeat themselves over and over.

Decided to do a bit of research about how music makes you happy and was amazed to find out that it has lots of other benefits too.

  • Listening to classical music can lower your blood pressure.
  • Surgeons listen to music when they are doing surgery – it makes them more calm and relaxed.
  • Listening to music may help the body defend itself from disease and infection – apparently it raises the level of natural killer cells.
  • Listening to soothing music can help a person sleep – it soothes fractious babies too.
  • Singing can improve your breathing, which can help people who have lung problems.

And how’s this… Plants not only enjoy being talked to but they like listening to music too!

Okay – so they don’t exactly listen but apparently pressure from the sound waves creates vibrations that can be picked up by plants that is beneficial to them. How cool is that.

The moral of the story – whether you sing, play an instrument, listen to music or do all three – music makes your life better!

Happy listening people!

Sibo

The Happiness Jar

Happy 2018 everybody!

Here’s wishing that it is going to be a glorious year for us all on many different levels. Hope you had a good holiday and are ready to get stuck into the New Year.

I saw a really cool idea the other day and thought it was just too fabulous not to share.

It’s called a “Happiness Jar” and is really very easy to make.

All you need…

  • Jar, tin or a nicely washed out 2 litre plastic cool drink bottle
  • pile of paper
  • pen, pencil or anything to write with.

You can re-use old envelopes, the back of till slips or simply tear or cut some A4 pieces of paper up into 8 (or even 16) pieces and keep a pile handy next to your jar.

This is how it works… write down something that made you happy each day and pop it into the jar.

It could be something simple like seeing a pretty flower or a cute furry creature. Time spent with a buddy or a nice chat to a friend on the phone. Maybe wearing some article of clothing that made you feel good or a place that you visited and did fun stuff. It could be something that happened at school or work. Good grades, a kind word, praise, promotion – or a job well done.

Or something you read that made you happy.

Anything and everything that puts a smile on your face or makes your heart sing…  write it down and pop it in the jar.

At the end of the year (okay – if a year seems too long, try it for a week or a month) you take out all the notes and read them. You’ll remember all the little things that made you happy (that you have probably long since forgotten) and realise that life really is pretty good.

Of course don’t forget to make other people happy too.

Smile, be kind, pay things forward. Do random deeds of kindness. Be nice. You never know when a simple thing like smiling at somebody or paying a compliment adds sunshine to a dark day.

Too often it is easier to moan, groan and complain about life around us and forget about all the little things that really do make life worth living.

Let’s start 2018 off by being happy.

Lots of love

Sibo.