Saturday, 30 May 2020

Too little blood glucose

Perhaps you've heard the story about the little swallow . It was covering one eye with its wing and crying bitterly. An owl flew by and asked, Little bird, what's wrong? The swallow pulled away its wing and showed a gash where once it had an eye. Please. Get some help. Patty grimaced and tried to return the card. I'm not to that point, but thanks. I don't go to other people for. that. I don't talk to-- Listen! Angela's eyes filled with tears as she took Patty's hands in her own, folded her fingers over the card, and whispered, I care about you. I know you're in pain. The blue light from the screens will trick your brain into thinking it's daytime and will suppress your melatonin production. In addition, most people find email and news agitating - taking you out of the relaxed state required for sleep. If you have to use electronic devices in the evening, keep the screens dim. Hold the screens as far away from your face as possible. As of this writing, it is unclear whether using a yellow tint (like the iPhone's Night Shift) will improve sleep. While it was initially thought that converting the blue light to yellow would be beneficial, the current state of research now makes this uncertain.

DO get at least seven to nine hours of sleep per night. Remember, you want a minimum of seven hours of sleep, which means you need to be in bed (with your eyes closed) more than seven hours. I would shoot for at least eight hours. And, if you think you're one of those people who only need five hours of sleep, you're wrong. Would you rather be working against your gift, or helping yourself stay balanced so that you can really explore the possibilities of what it means to have such an exciting ability? The long and short of it is that if you are studying this material, you might already know you have empathic tendencies and are looking for ways to cope with the reality of how it can feel if you are not in control of your power. If you are not sure whether you are an empath or not, you can review the list of sensitivities and gifts and decide what is resonating with you the most. There are so many ways that our lives can be influenced by other people, places, and circumstances, for everyone, not just the empath; and if you are the empath, then you know how hard it can feel when you are hyper-aware of everyone else's experience and not just your own. The gifts of being an empath are so supportive, heartfelt, and creative, and you can do some pretty amazing things in the world with how you align with your abilities. If you have any ideas about how you are going to make it work for you, then you are already off to a good start. There can be some major obstacles and roadblocks to achieving that level of self-confidence and overcoming any fears you may have about that process. Consider just how valuable your skills are to the world and the people in your life. Career and Profession this is called bio-directionality. You can use your imagination to develop your focus and power of concentration and you can use focussed thought to encourage and facilitate moments of creative insight. When you have one of these creative moments, perhaps an idea or realisation (sometimes referred to as an `aha' moment), your brain and autonomic nervous system shut down just for a fraction of a second. All `power' is concentrated into the insight. Isn't that amazing? It also means that your increased ability to focus through doing the work in this article will enable you to have many more of these creative moments.

For experienced meditators, it becomes a state they can call up at will. Our imagination isn't centred in one part of the brain. In fact, when we use our `imagination', over 40 different areas of the brain are used. New ideas come from new connections, when neurons fire and wire together. But for Navy SEALs, self-talk can mean the difference between passing or failing. Welcome to the Pool Comp. The Pool Competency Test is all about staying calm and positive when everything around you threatens danger. Imagine this: you're underwater, decked out in scuba gear. Everything is normal, in the surreal kind of way the world feels underwater. Suddenly, the equipment feeding oxygen to your mouth is ripped out, and the tube filling oxygen to that mouthpiece is tied in a knot. If we went into this exercise cold-turkey, without any training, our hearts would be racing. This is a matter of life and death. You have to get your equipment back under control. But your hands are shaking, your mind is racing, and your heart rate won't relax for an instant. Now I understand, hooted the owl, blinking, You're crying because the crow pecked out your eye! No, replied the bird sadly, I'm not crying because the crow pecked out my eye; I'm crying because I let him. Is there someone who is pecking away at your vision? Is there anyone who tries to blind you from seeing your dreams? Hey, it's easy to let influences shape our lives, especially negative influences.

It's easy to let associations determine our direction, to let persuasion overwhelm us, to let tides overtake us, and to let pressures mold us. The question is, is this what you want? Are you becoming, achieving, and acquiring what you want, or are you letting others steal your dreams? If after analyzing your present relationships you determine that you have some weeds in your garden of association, there are a couple of things you can do. But there is a way out, if you'll take it. She turned and walked briskly away, not giving Patty a chance to argue. Two days later, after Kyle left to meet a friend for a movie, Patty attempted suicide by mixing anti-anxiety medication with alcohol. Kyle returned home to find his mother passed out on her bed, a suicide note on her nightstand. He called 911, praying silently that his mom would not die, too. Patty survived. She was hospitalized until stable, released to Jolie's care, and promised her anguished sons that she would seek help. Periodically throughout this article, we provide an entire piece of writing that does nothing but describe a session of Dr Matt's Thursday Night Group. After all, the article is titled Trauma Recovery: Sessions With Dr Matt. DON'T work or watch TV in your bed . You want to associate your bed with sleep and relaxation, not with stressful activities like work. If you need to work in the evening, go to a desk or your kitchen table. DO go to sleep and wake up at the same time every day. The goal is to train your brain when it's time to go to bed. Avoid staying up late on weekends.

Bedtime is bedtime. Your brain will thank you. DON'T have a lot of light in your bedroom. The darker the room, the easier it will be for your brain to up-cycle melatonin production. Bringing your gift into the work that you do can be a huge benefit to being an empath. When you use your natural ability as a healer, mentor, advisor, and counselor, you can really make a lot of headway in life, offering your specialized skills to a wide range of people and situations. If you have an interest in doing healing work as a profession, then there are numerous ways you can actualize that in your life. You might not consider being a lawyer or an environmentalist a healing profession. However, the empath is always looking for a good cause, and you may discover that some people in these professions decided to do this work because of their devotion to healing the earth, or to seeking justice where justice is needed, to heal the system. Any of these jobs and so many more not on this list can be of great benefit to the empath, and not just to the people that they serve. If you are working in a profession that is connected to your special gifts and skills, then you are more likely to give yourself a greater life balance to achieve the mental wellness, confidence, and power that you desire to do good work and enjoy your ability. You don't have to be a doctor to be good at having empathic skills. You could simply be a volunteer at a Women's shelter and help people in need of support on the weekends. You can also follow your own nose and determine which profession suits your personality the best. If we asked you to close your eyes and think of a pink elephant, you would be able to see one, although your brain cannot draw upon a memory of you having seen such a wonderful beast. That is because your brain can take familiar pieces and assemble them in a different way. There will be an ensemble of neurons that would collectively call up the image of an elephant and others that would be used to visualise the colour pink. You can even add in that this elephant is wearing a crown and waltzing. The really clever part of this mental synthesis is that each ensemble of neurons will take a different amount of time to fire, but the brain can balance this out so that there is a unified conduction time and the elephant does not have to wait to go pink or begin to dance. Think of it as being like an orchestra finding new sounds and combinations, new ways of expressing a thought or story.

Not knowing how to boost your metabolism

CPAP is a medical device that requires a prescription. Your sleep specialist will pick the right machine for you and adjust the settings to meet your needs. There are a variety of mask sizes and shapes, and your sleep doctor will find the right one for your face and breathing style. Some empaths will start to feel something like insecurity or self-doubt out of nowhere and will believe that it is their own feeling, rather than what they perceive from another person. It can be a very challenging experience to really understand who is feeling what when you are an empath and discovering your true gifts is part of what this article aims to teach so that you can get out of the emotional traps and fears, and begin to live more gracefully and self-confidently with the power of empathy. There are so many influential ways that you can use empathy to help you achieve greater happiness and confidence in your own life. You can also utilize these gifts to help others and be more available to giving people what they want and need without taking it on as if it is your own problem. When you have the mental skills and emotional mastery to support your abilities as an empath, you can really enjoy and appreciate all of the ways that it will be a good influence in your life and the lives of others. Here is a list of some of the gifts of empathy: Natural healers - empaths are often likely to choose careers that allow them to use their gifts for the benefit of many people Very creative - will find a lot of joy and pleasure in living an artistic and creative life, even choosing it as a profession Sensitive to the needs of others - can be incredibly giving and helpful in a variety of ways, especially with friends and loved ones, but also with strangers Non-judgmental attitude, making the empath an excellent diplomat and mediator through a variety of life experiences '2 Creativity is sometimes called the bridge to innovation. In order to create something new, an inventor has to be able first to imagine it, whether this is a piece of kitchen equipment or an equation. Most scientists and mathematicians say that imagination lies at the heart of their work. Similarly, a concert pianist practises in his mind; he also composes there. Now, with our understanding of neuroscience, we know why imagination rules the world.

We know that it drives not only social change but all change; it is imagination that is enabling you to successfully reframe your thoughts and unlock your potential. In the first half of this article, we'll reinforce some of the concepts and techniques from previous articles that have used imagination. The second half of the article will be a comprehensive set of exercises to sharpen your creative skills and to use imagination to bring about further positive change. If you want to clean up your finances, maybe your mental toughness training for the week is making dinner every night instead of succumbing to ordering takeout. If your goal is to be more knowledgeable this year, commit to reading a article a week for the rest of the year. If you want to work on sharpening your self-discipline skills, work your schedule so you can fit in a good habit, like meditating or jogging. If you've been really bad lately about being present in your relationships, maybe your first step is deciding to leave your phone somewhere out of sight and spend half an hour with your spouse and your kids. Notice how none of these tasks seem to be mountains you couldn't climb. The task itself doesn't have to be gigantic. The hard part is doing it consistently, every day, working at it even when you don't want to. There will be days you don't feel like cooking. Grit is grown by doing it when the motivation is at an all-time low, just because you know you should. When creating these goals, keep in mind where your roadblocks will be. But it goes even further. If you're around people who think it's all right to cheat a little, you, too, might be persuaded to cut a few corners. People can really nudge you off course until one day, ten years down the road, you wake up asking yourself, How did I get here anyway? And that's not a very happy moment . It's so easy to dismiss this question of influence. The guy says, I live here, but it doesn't matter.

I'm around these people, but they don't bother me. Well, he's wrong. Everything matters! This is a good phrase to remember: EVERYTHING MATTERS. She jumped when she found Angela, her neighboring teacher, immediately behind her. Angela, who had recently emerged from a painful divorce and an ensuing mental meltdown, gave Patty a closed-mouth smile as she held out a business card. Patty took the card without thinking, read aloud the heading: Clinical Psychologist, and looked at Angela questioningly. Angela shrugged. What can I tell you, Patty? This man--Scott Matthews--everyone calls him Dr Matt--pulled me out of myself and helped me figure out why the sun still comes up each day. I had assumed that it flamed out with my marriage, you know? . I've been watching you, and I think you need help. I'm worried about you. It may take a bit of trial and error to make it comfortable, but it will soon feel as natural as breathing. I should note, there are tons of sleep disorders besides OSA, including insomnia, narcolepsy, sleepwalking, teeth grinding, and restless leg syndrome. I chose to focus exclusively on OSA in this piece of writing because it is common, causes excessive daytime sleepiness, and is easily treatable. If you're concerned that you have any kind of sleep disturbance, please go see your doctor or sleep specialist. Let's end this piece of writing with a summary of what you should do to improve your shut-eye.

These best-practices, otherwise known as sleep hygiene, are scientifically established ways you can enjoy the restorative sleep you deserve. Most of these techniques are easy to follow, and I hope you'll put them to use tonight. Share them with your friends and family and you'll be their hero. DON'T check your email, read the news, use your cell phone, or laptop before bed. Open-minded to all different kinds of people, cultures, attitudes, and beliefs Excellent at spending time alone- several empaths have noted enjoying solitude while other people seem to have difficulty being on their own Talented advisors, counselors, mentors, allies, and friends Gifted at spotting a lie and seeking out the truth Talented at hearing the core of an issue, not just what is reported by someone Talented at seeing and hearing how someone else is feeling and understanding how to handle that circumstance or emotion Aptitude for more heightened awareness, sometimes even clairvoyance or psychic abilities Incredibly strong senses, allowing for a much more pleasurable and exciting life Powerful connection to the emotions and thoughts of others which can be helpful when treated well, in romantic partnerships, friendships, and business relationships As you can see, there are a lot of wonderful ways being an empath can represent in your life and if you are already experiencing some of these gifts, then you will need to be able to ask yourself what matters the most to you in your life. Imagination is a private individual activity. Creativity is the outward expression of imagination. Having said that, imagination is also what we use to immerse ourselves in the social world. We spend a huge amount of time using our imagination to read the emotions of other people. It is what engages us in any story or situation. Have a look at a TV drama or movie and see how much of the camera time is given to close-ups.

Whether in real life or if we are being an `audience' (which actually demands a substantial creative output), we want to share in the emotions of others and to do this we use our imagination. As we said in the Foreword, scientists used to believe that there was very little connection between the imagination and the prefrontal cortex, the higher thinking brain. Now it is known that the links are incredibly strong. As with most connections, it works in both directions; Make sure the tasks you create to accomplish your goals are built into your routine to become a habit. When you don't want to or don't feel like showing up, accomplishing your task out of habit will save you. Remember that being mentally tough isn't about what feels good. It's about sticking to the schedule regardless of how you feel about it. It's about being consistent with your habits and your routine to get to your goal. That's what's going to set you apart. Every day when you complete your task, be sure to celebrate your progress and your wins. Every step you take is getting you closer to the person you want to be. Your brain is a powerful machine, and it's constantly working. It might not seem like a big deal when you mutter, Oh, that was stupid, to yourself after making a mistake, or, Yikes, that could've gone better, when you bomb a presentation. This article is different from many others because it deals with reality, not wishful thinking. In fact, one of the main purposes of this article is to get you to say: The days of kidding myself are over. I really want to know what I have become and what I am becoming. I want to know what my strengths and weaknesses are, what has power over me, what's influencing me, what I've allowed to affect my life. So take a look and then another. Everything worthwhile deserves a second look, especially the power of influence.

You're just not motivated to work out

Research is tying the relationship between mind and body ever more tightly. We aren't fully aware of the impact of, say, an outburst of anger. But the relationship is something we must embrace rather than fear because the positive potential is enormous. Our minds can help us to be more in tune with our bodies and our bodies can help us to be more positive, to be fully engaged and to reap more pleasure from our lives. Once you create a goal, consistently striving toward it every day, one step at a time, is what's going to earn you grit. If you're an artist or want to be, that looks like creating something, even if it's small, every single day without failing. If you're an athlete, it looks like showing up early to practice every single time, completely focused and ready to go, and never missing a workout. If you're a nurse, it looks like showing up for your patients, even when you're tired, in any form they need you to be. The great news about mental toughness is this: you can have it. That voice in your head, that's been telling you someone else deserves your dreams because they're just more talented or have better skills than you, is wrong. Talent and genetics can be completely overrun by one person who has the drive and the willpower to focus hard on getting where they want to be. Anyone can achieve mental toughness. That anyone includes you. Being mentally tough means, you'll be better prepared for change. They are painful because they keep reminding you to get on with your plans. They are also painful when you fall behind schedule. But they are exciting, too, because you see the magic of dreams and plans turning into reality. This is immensely rewarding. The feeling you get is not unlike that of a great artist surveying a completed canvas. It's the incredible feeling of being in charge.

A well-fashioned day, with a beginning and an end, a purpose and a content, a color and a character, a feel and a texture -- this well-fashioned day takes its place among the many and becomes a valuable memory and treasure. And as one well-fashioned day turns into another, a life emerges that is a masterpiece, an equity of experience and spirit. For as someone once said, At midnight the winged messengers come and gather up all these pieces and take them off to wherever the mosaic is kept. And surely, on occasion, one messenger says to another, Wait 'til you see this one. Suck it up and deal, Michael. As usual, Michael gave in to her iron will. Fine, we'll go in your death machine. I'll drink enough tequila that I can't see the Grim Reaper coming for me when I die. Patty went back to work two weeks after Michael's death. She was emotionally flat, unable to think well enough to construct lesson plans, and prone to breaking down in class then bolting from the room, leaving the students unattended. Still, trudging through work was preferable to being alone in their house. When she had a good day--which meant she'd made it through without breaking down even once, at least not in front of the students--she could almost forget that her husband was dead, and that she had killed him with that goddamned car. Once a social butterfly, Patty stopped eating lunch in the teachers' lounge with her friends. The heavy cloud of grief darkened every aspect of her life. CPAP, short for continuous positive airway pressure, is the leading treatment for obstructive sleep apnea in adults. For people that use it, it feels like nothing short of a miracle. Here's how it works. You wear a soft, customized mask at night that fits over your nose and/or mouth. The mask is connected to a machine at your bedside that detects when you're breathing. The machine delivers a boost of air when you inhale and keeps your airways open when you exhale.

The extra support makes it much easier to breathe at night. With a properly-functioning CPAP device, you won't struggle for air. You'll breathe comfortably without all the nighttime awakenings and sleep disturbances. Once you're used to the CPAP machine, your snoring will disappear. Many of the animals will gang up on one member of the pack who is acting strangely or off-kilter and will bully them out of the group, letting them fend for themselves, or go off and find another pack. Group mentality is a very powerful energy and can be felt in a variety of ways. Many people don't seem to notice these group dynamics, but an empath can walk into a room and almost immediately sniff it out. People, in general, can be a subject of sensitivity for the empath, even in one-on-one situations. You could be having a conversation with someone who you just met who is interested in renting the other room in your house. You could be enjoying the conversation, but after a while, you notice that you are feeling especially drained and tired, after just 20 minutes of meeting this person. You can begin to notice how loud they are talking all of the time and how strong and intense their energy is. You may even be able to read under the surface and be able to tell that they are not entirely honest with you, and you are able to pick up on that. When you are sitting across from someone and sharing a conversation, you are also sharing energy. Most people don't actually feel that energy, unless they have trained themselves to pay attention to it, but an empath is always receiving it and will be able to honestly sense how someone is feeling and really notice their hidden feelings, even without clearly noticing that that is what they are doing. By this point in the article, you have already employed your imagination in a wide range of exercises. Sometimes, when we're running the course, we have someone who is worried when they hear that imagination is used throughout because they don't see themselves as creative. A handful of people have even told us `but I have no imagination'. As you have become familiar with the way the mind works, you may have noted that, for most people, our imagination actually plays a huge part in the negative emotions that can dominate our lives. It is what we do as we self-talk, when we perceive a danger that may not be there. It is what we do when we perceive ourselves as weak, incompetent, overweight.

Our brain is showing us an image of this negative version of us. Mind Fitness uses the imagination to undertake the same process but in reverse - to visualise a competent and successful you and then guide your brain to make this your new neural pathway. We have long known the importance of the imagination in driving invention and social change. Even Napoleon said, `Imagination rules the world. It means you'll be more positive under pressure, more productive during the workday, and harness more emotional stability. It means you'll grow into the part of yourself that believes your happiness has nothing to do with your external world and everything to do with your internal world. Being mentally tough means, you'll focus on your goals and dreams instead of just reacting to life as it comes. You'll be more patient with the outcomes because you can see clearly how you're getting there, and you'll experience a more relaxed, content countenance. All of this can be yours. Are you ready to begin? Training Yourself to be Mentally Tough You have to be able to picture it clearly in your mind. The first step is to make a clear, attainable goal. Define what being mentally tough looks like in context for you. One of the major influences shaping the person you want to be is also one of the least understood. It is your association with others -- the people you allow into your life. Have you ever thought about how others shape your life? The thought didn't even occur to me until Mr Shoaff said, Jim, never underestimate the power of influence. Of course he was right. The influence of those around us is so powerful, so subtle, so gradual that often we don't even realize how it can affect us.

Think about it. If you're around people who spend all their income, chances are excellent that you will become a spendthrift. If you're around people who go to more wrestling games than concerts, you're likely to join in with them. Such is the power of peer pressure. As a mentor, department head, and outspoken (of course) leader, Patty found much satisfaction in being an educator. But since returning to work and discovering herself to be a fundamentally broken person, she discovered a new normal that included increasingly terse emailed reminders from her principal about missing lesson plans and unreturned parent phone calls. Seven months after his death, Patty could not get the image of Michael's bloodied face out of her mind. She avoided sleep out of fear of the recurring nightmare in which she is thrown from the car and finds Michael's severed head in a ditch. She no longer attended Kyle's sporting events because she believed all the other parents were talking about Michael's death and her role in it. In addition to being lonely and isolated, she became increasingly angry that Jordan and Kyle seemed to have bounced back and gone on living: Jordan followed his job out of state, and Kyle was excited to be leaving soon for a university hundreds of miles away. Patty felt abandoned by her children. She didn't want to live by herself. The school year concluded the following week. After her students departed on the last day, Patty locked her classroom door and turned to leave. Finally, your partner will be able to sleep in the same room as you. Since you'll enjoy the benefits of quality sleep, you'll feel more refreshed in the morning. You'll have more energy, vitality, and focus. Your memory will improve and so will your mood. Note: there's more information about the importance of sleep on mood and depression in the depression piece of writing 6. With CPAP, you'll feel better and experience a higher quality of life.

Lack of discipline now

Then, on the left side of the paper make a heading called activities. Under this heading list all the activities to be performed within that time frame. For example, let's say you're working on launching a campaign for a new product. For each activity required (sales conferences, advertising support, packaging, market research), determine the deadline that must be met and plot it on the spread sheet. It was a question better left unasked. Patty didn't want people to know that the phone had distracted her; that she'd lost control of the car; and that Michael never wanted her to have that goddamned car in the first place. The months-old fire-engine-red micro-car was no longer Patty's cute little car or Patty's birthday gift to herself. It was that goddamned car. In the months prior to the tragedy, Patty and Michael had fought about Patty's purchase of the micro-car. A biology teacher, Patty was in love with the idea of driving an environmentally friendly car, plus she loved that it was built for two. Just two. Ecstatic to shake off the aged minivan she'd driven for years, her new car was more than a replacement for the soccer mom minivan that had wheezed its last. By the same token, the more obese someone is, the worse their OSA. It isn't just that obesity worsens sleep apnea. Sleep apnea contributes to obesity. People with severe OSA develop a different mix of appetite-controlling hormones which causes them to eat more and feel less satiated. Moreover, people with OSA feel sleepier during the day and are less likely to go out and exercise. It becomes a vicious cycle where obesity leads to OSA which leads to more obesity.

The good news is that if obese people lose even ten percent of their body weight, they can reduce or even eliminate their OSA. An overweight person with OSA should speak to their doctor about a diet and exercise program. Consider intermittent fasting. The weight loss can make the difference between a healthful night's sleep and the dreaded alternative of sleepiness, heart disease, diabetes, and stroke. This kind of emotional collecting is what can build up over time and lead to a lot of mental and emotional issues for the empath. You may just be used to having emotional mood swings, highs and lows, and not really interpret the true source of those feelings. As a result, empaths are prone to depression and anxiety, feeling what others have going on under the surface and carrying their baggage around as though it were your own. This is also what can lead to other issues like low self-confidence, feeling guilt or shame for unclear reasons, or feeling passive and disorganized about your life. Not all of your feelings belong to you when you are an empath, and there are a lot of ways to uncover this sensitivity and begin to understand it better so that you are not an emotional sponge, taking in the whole world of emotion around you and not living as your happiest and most balanced self as a result. In addition to the mental and emotional issues that can manifest if you are an empath, this absorption of other people's emotional energy can actually be stored in the physical body and manifest as illness, exhaustion and other physical problems. Not everything you might be suffering from can be treated by a doctor but can be treated in addition to medical and professional advice. A Therapist might be more likely than a medical doctor to confirm that you are an empath and are therefore more likely to feel other people's emotional discomfort. All of that can build up over time, like with the mental and emotional issues, and develop into chronic problems. Chronic fatigue syndrome is a greatly misunderstood disorder and can be very hard to treat in a doctor's office. Our relationship with our body, or perhaps more accurately our `oneness', is particularly important at this time when we are considering future technologies such as neural prosthetics, implants and wearable robots that could become an extended part of `us'. The Mind/Body question moves up to a whole other level. From what we now know of the adaptability of our body and brain, it is even possible that, by extending our sense of self to new wearable devices, our brains may adapt to accommodate a restructured version of self with new sensory representations. In other words, we may start to sense and have `feeling' in these new extended parts of us. We already have to accept a new set of responsibilities that come from understanding that our biological future is not solely determined by our genes. We know now that our genes respond to our environment.

Signals come in from the external world. Your brain responds to the world and then sends chemistry into the blood. This controls the behaviour and genetics of your cells. It is called Signal Transduction. When you sit down with a friend to have a serious conversation about an argument you had the week before instead of avoiding the confrontation, you're practicing good self-discipline. Celebrate the small victories and pat yourself on the back when you recognize yourself adhering to a habit that will lead to better self-discipline. You can do this! You will also find stories of how people just like you used this high-class skill to reach new heights in their own lives. Mental toughness is the key skill that makes the difference between a benched high school baseball pitcher going pro and never playing again. It's the difference between the Etsy shop that just kind of peters out and one that becomes the owner's full living. It's the difference between your stagnancy and your glowing future. It's the drive to achieve long-term goals, even when it's tough, or you don't feel like it. Even when roadblocks rise up to defeat you, with grit, you won't back down. At the very core of mental toughness is consistency. Then calculate the days it will take to accomplish the task and block them on your game-plan sheet. The final result is a clear visual presentation of the tasks before you. Game plans are frustrating to create. You may tear up several before producing the perfect one. But they are frustrating only because you're finding it difficult to prioritize all your projects. However, once you put your game plan together you will enjoy an enormously satisfying feeling.

Keep your game plan where you can see it. Display it on your office wall or in your project article. It will serve as a constant reminder of the tasks at hand. Game plans are both exciting and painful. Patty's Cute Little Red Car was a symbol of being kid-free, yet still young enough to run around and have fun. Michael, on the other hand, regarded the micro-car as a death machine, and that's exactly what he called it. I just want there to be more metal between you and whatever's ahead of you, he'd insisted. What's wrong with getting an SUV? You can still buy a bright red one. Patty huffed, I am 47 years old, and that is more than old enough to make my own decision about a car. I make my own money and whether you approve or not, I'm buying myself a cute little red car for my birthday. At least one of us still wants to have fun. That rainy night in November, they'd argued about which car to take to their usual date-night restaurant. When Michael balked at riding in her car, Patty accused, Your pride is hurt because I made a decision without you, and I didn't need you on the title to buy it. I can't emphasize this enough. If you're obese and have sleep apnea, the best thing you can do for your health is to lose weight. And, you'll find that once you start losing weight and sleeping better, it will be easier to lose more weight. You just have to get the ball rolling. I should mention that you can have OSA even if you are not obese. It is estimated that one in four people with sleep apnea has a normal weight.

Therefore, don't assume that you don't have OSA just because you're skinny. You can still have sleep apnea. That's why it's critical for all adults who snore and feel sleepy during the day to go to their doctor or sleep specialist for an exam (or order an at-home sleep study). What might not be considered regularly by the medical community is that this type of chronic issue may be closely linked to how you relate to the world around you. For an empath, taking on all of the negative emotions of others can lead to exhaustion in the physical body and leave you bedridden and unsure of how to heal your fatigue. Your body can get sore and achy from your high sensitivities, and you may even find that you are getting colds more frequently because your body is unable to process the emotional energy you continue to collect from the people around you that always gift you with their problems. Being careful and cautious with your physical health might not be as simple as getting good exercise, a healthy diet, and regular doctor exams. If you are an empath, you will be dealing with a lot more than that, and it may be helpful for you to recognize when these symptoms start to show up and if they seem always to happen when you are around the same person, or people, or after certain events or situations. Another sensitivity for the empath is being in highly stimulating environments, or being in large groups or crowds. When you are a strong sponge for energy, activity, sensory input, and emotions, you are turning that up a lot when you are in a situation involving a lot of people. There are plenty of ways to allow yourself space to enjoy a crowded party or musical concert, but sometimes it can feel overwhelming, depending on what the situation is. The groups you interact with will continually cause ripples in your own emotional energy, and so you might find that you are a little more discerning than others about who you are choosing to spend your time with, or where. You can see examples of this in nature when you are looking at a group of animals who are challenging an opponent. What environment they respond to is largely up to us. Some see this as being as empowering as the discovery of neuroplasticity. But it means we have to work harder to clear our cognitive bias because otherwise the cells will be responding to messages and beliefs that we have not chosen to guide our life. What's most important is that we choose to look after our body and, in doing so, look after our mind. We can choose to eat well, drink enough, get enough sleep, exercise and relax. We can also choose to help our body by thinking well, by not allowing the ANTs to lead us down the spiral of negative thought and worry.

You don't exercise when you travel

For those unable to sleep on the left side, sleeping on your right side or stomach is still probably better than sleeping on your back. Back sleeping is to be avoided at all costs. What to do if you are used to sleeping on your back? It turns out that there is a simple trick to train yourself to avoid your back. Several have claimed that they can smell things that other people might not, like that there is a rotting animal 2 miles away. Other times, they might get light-headed just from riding the elevator for 10 floors up next to someone whose perfume seems to be especially strong. Empaths proclaim to be highly sensitive to loud noises and prefer to be in situations in which they are not being overwhelmed by incredibly loud sounds, such as a theme park, or even a concert. It can also be that empaths are sensitive to the way that they absorb sound and that it vibrates more heavily for them in these situations because of how many people are present along with the strength of the noise. All of the senses are impacted in everyone's life, and even if you claim to have a particularly strong sense of smell or ability to call out a distant aroma, you may not be as affected by it as the empath will be. They are affected in ways that many people are not, due to their extreme sensitivity to sensory experiences. Processing your emotions is a normal experience for most people, although many people are not familiar with these concepts. To process your emotions means that you are willing to identify what is causing them and resolve yourself to heal the issue so that you can move forward. Some people do this on a regular, daily basis, while others might reach a boiling point that leads to a minor break down. The actions behind our daily life experiences are all partially governed by how we are feeling. Within two minutes, your body will flood with the stress hormone cortisol. You will feel anxious and less able to cope. The implications of this are huge. In tests, Cuddy and Carnie sent test subjects who had done both poses into job interviews and those who had done the High Power Pose far exceeded expectations. The results have meant that many organisations (and political parties) have built them into their regular programmes of training. Tiny tweaks are enough to start the process of big change.

It simply makes sense to engage your body as friend and ally and, at the same time, deepen the process of seeing `you' as a wonderfully complex whole. Does having rituals that you perform before you go to bed help you sleep? But as long as they are rituals that help your body and brain to cleanse and relax, then yes. And it is about building habits and neural pathways. In the meantime, you will be gaining a heightened sense of self-worth and motivation to succeed. You'll start to realize that your success (or your failure) is your responsibility. It's up to you if you accomplish your goal or not. It's not luck or fate that are responsible for your success. It's your work ethic and your perseverance that carry you to the finish line. You have to want it! Choose a behavior you're able to do. Choose a trigger, or call to action, for your behavior that happens every day anyway, so it's easier for you to do the behavior Choose a small enough behavior Invite a friend to share your journey or make their own tiny habit alongside you Plan your week before you start it. Imagine what your life will be like if you ask yourself on Sunday night, What do I want to accomplish this week? Yes, I know, it's a bit of a stretch, but if you learn to plan your days as part of your overall game plan for the week, all the parts will fit much better. As a result, each day will be that much more effective. Once you master your planning for a week, you are able to plan your life one month at a time. Therefore, the next key is: DON'T START YOUR MONTH UNTIL IT'S FINISHED.

By following this rule, your weeks and days become part of a bigger design. You are developing a long-term view of your life, gaining greater perspective, because you are now planning. And you'll be learning to coordinate your daily, weekly, and monthly goals with your three-month, six-month, and one-year goals. Hey, it's going to take great discipline on your part. On the screen, a message: One missed call. Jordan and Kyle arrived on-scene as the medical examiner's transport squad unrolled a body bag and placed it on a gurney beside the car. A cop gestured toward the ambulance where Patty's sons stood with her. The young men flanked their mother, a heavy blanket draping the three of them, their faces a mixture of anguish and disbelief. Two members of the medical examiner's transport team held up a sheet as they created an impromptu curtain to block the family's view of Michael's body being removed from the vehicle. The days immediately following the accident were a blur. Patty's sister, Jolie, took charge when no one knew what to do. This is what the women in their family did, and they were good at it. She also served as Patty's guard dog when the inevitable queries of How did it happen? were made. Sew a tennis ball or something annoying into the back of your pajama shirt. That way, you'll be uncomfortable each time you try to lie on your back. Eventually, you'll learn to sleep on your stomach. You can also buy special shirts designed to help you avoid your back. It also helps to have the right pillow. Generally, you want a slightly firmer pillow to support your neck while lying on the side.

Go ahead and try out a few side-sleeping pillows and see which is best for you. The heavier you are, the greater the chance you'll develop OSA. Almost half of all obese adults suffer from obstructive sleep apnea. Nearly three out of four adults with OSA are obese. If you are feeling happy, you may choose to do something fun, enjoyable, and exotic from your normal routine. If you are feeling sad, you might want to close all of the curtains and stay inside, no matter how sunny it is outside. After you have an experience with another person, you may have a lot of feelings about that time with them. If it was a pleasant time, then you may be feeling uplifted, peaceful, and fulfilled by your experience. If it was not a pleasant time, you might be feeling awkward, confused, disturbed, and uncomfortable. People certainly have an impact on the way we feel, and it can be challenging not to take on other people's stuff when we spend time with them. For an empath, it can be hard to discern the difference between your stuff and someone else's. The real issue is that whomever you are spending time with could be projecting that they are fond of the time you are spending, laughing and joking, while under the surface they are depressed, anxious and fearful about another life matter. They may look alright on the outside, but on the inside they are an emotional wreck, afraid of their job loss and going into debt. Empaths can pick up that energy and take it home, not even realizing where it is coming from and not really thinking to ask themselves why they are all of a sudden worried and anxious and can't stop thinking about their financial situation. If you know that you have a certain routine and then sleep soundly, it will become an embedded pattern, the most used route. I find it much more relaxing to potter round the house, is this OK? Yes, absolutely. Sometimes, it is when we are determined to relax and sit still that our mind is quickly overrun with ANTs. Giving your brain something simple to occupy it may prevent this from happening. And, if pottering means uncluttering, then that has its own built-in benefits.

But anything can be relaxing, for example reading a article or watching a TV programme. The reason why this has stopped being the respite that it was is that we often now do other things while watching the TV - looking at social media, emails and so on. Try, as we've said, to do one thing at a time. It's so much better for mental health. Celebrate! You're on your way! Revisit the goals you set as you began reading this article. Are any of them related to a lack of self-discipline? How could you use the Eisenhower Matrix or the Tiny Habits Method to rectify them? Keeping these two mental models in mind as you go through your week will help build disciplines that will make you a happier and more successful person. However, these are only two of many mental models out there that exist to build self-discipline habits. Do some research of your own to find new mental models that could help you on this journey, too. Remember that self-discipline can manifest itself in all corners of your life. When you drag yourself out of bed in the morning instead of pressing snooze on the alarm again, you're practicing good self-discipline. But when you accomplish this, you will be called a master. It may be a high road to the mastery of time, but I'm sure you'll enjoy the view, the taste, and the company of other masters like you! There are two things you should understand about creating game plans. First, a game plan acts like a spread sheet, but instead of listing numbers, it lists activities. Second, you can use the game-plan technique for either a single project or a variety of concurrent projects. Here's how it works: On a sheet of graph paper make vertical columns of the number of days this plan is to cover.

You're in a workout rut

We are, most of us, better at reading body language than we realise. But be honest with yourself - we can also make sweeping judgements and assumptions from body language. Our own body language, then, is incredibly important. We have said that people respond to the way that they are treated; Then we'll work backward, thinking about the behaviors that lead to that outcome, paring them down bit by bit until we find one very simple behavior that can change to encourage the outcome. For weight loss, it can be increasing water consumption, limiting stress, working out, or any other number of behaviors. Then you choose one tiny behavior to turn into a habit. For Fogg, it was push-ups. Then, Fogg asserts, you have to understand that in order for the behavior to work, you have to have the motivation to do it, the ability to do it, and finally, a trigger (or a call to action) to complete the behavior. This last part is crucial: the call to action works best if it's something that happens in your schedule every day anyway. Something you don't have to put in extra effort or go out of your way to complete. That's right. Every time he flushed after using the restroom during the day, he dropped to the floor and did two push-ups. It seems silly, right? If all you want is to get by, none of this really matters. But for those of you on the journey to wealth and happiness, these techniques can accelerate your progress beyond belief. Another method of organizing your thoughts on paper is by using a daily calendar. Now when I talk about a calendar I don't mean the kind that barely gives you enough space to write in your appointments. The kind I mean is called a Day-Timer. (Day-Timers is also the name of the company.

) The Day-Timer is a daily log of your appointments and schedules. But it's a lot more. It has a place to keep track of business expenses, meeting results, phone conversations, and to do lists. Your Day-Timer can also be used as a gathering place for those daily or weekly highlights you wish to log into your journal or project article. Some of them crossed their arms, pulled their collars up against the drizzle and cold. They chatted, gesticulated, shook their heads, and appeared to be waiting for something. Patty perceived that nothing was happening, and she switched into bossy mode. Why is my husband still in the car? How can they help him if they don't get him out? The EMT monitoring her in the ambulance spoke softly. Ma'am, your husband is deceased. He will be removed from the vehicle when the medical examiner's team arrives. Patty's voice was so squeaky-high that she didn't recognize it as coming from her. Are--are they going to put him in--one of those black zipper bags? If you won't go to your doctor to get checked out, please at least go ahead and order your own test if you snore. I order at-home sleep studies for most of my wellness patients. OSA is a common (and treatable) cause of fatigue, aging, and ill-health. Let's make sure we catch it. It turns out that the easiest treatment for OSA is one that you can start tonight.

Train yourself to sleep on your side (or stomach). As discussed earlier, your muscle tone drops when you're asleep. When you sleep on your back, soft tissues like your tongue and tonsils flop down and block your upper airway. You struggle for air as you fight against your soft palate blocking your throat. Empaths are highly sensitive beings and, as such, will be existing in a heightened state of awareness. All of our senses help us thrive and survive and contribute to how we enjoy our life experiences, and how we don't enjoy them. You have five senses: Touch, taste, smell, hearing, and sight. All of these senses allow you to experience and understand the world around you. If you hear an ambulance siren, you immediately do know that you should get off to the right side of the road. When you smell the milk in the fridge, you know that it is just off enough to pour down the drain and not drink. When you see someone smile, you know they are happy, and you want to smile back. When we are using our senses, we are collecting data and information to inform our choices and experiences in everyday life. If you are an empath, you might experience your senses in a bigger way. Many empaths are known to be particularly sensitive when it comes to certain senses. it's also true that the way that we are treated depends on the way people are perceiving us because of our body language. If we stoop and wring our hands, people will be reading this as insecurity and anxiety. If they are treating us as someone who is insecure and anxious, then very quickly this will be how we feel. Most body language is unconscious. It is really important to become aware of yours. This would be important enough, but neuroscience tells us that it goes further.

Our brain actually reads our own body language, in just the same way as it reads that of another person, and delivers up the appropriate chemicals and emotions. The ground-breaking studies were conducted by Amy Cuddy, who, with her partner Dana Carnie, coined the term Power Poses. We can use our bodies to make us feel more powerful, more able to cope. Now stand in a position that disempowers you, perhaps arms closed in around you, feet together, head down. Like it would never work? Just by doing push-ups every time he used the bathroom every day, Fogg lost five pounds, and then ten, and then twenty, all in the course of a few months. It really works. So, what does that mean for you? How could engaging in this mental model and trying it out help you achieve more self-discipline? Firstly, if you create a tiny habit and persist in doing it for several weeks or months, you'll reap the results of the goal you've set. You'll lose the pounds, or write the article, or kick your caffeine addiction. What else? Creating a tiny habit and sticking with it will also give you practice in developing and staying with new habits that are good for you. Part of self-discipline is determining habits whose end results will benefit you in the long run and then having the perseverance to continue to work on those habits. Think of it as the central location from which you process all your information of the day, the week, the month, and even the year. A game plan can make all the difference in the world with respect to how your game of life turns out. The term game plan is ironic because, even though we seem to understand the importance of mapping out a strategy for a football or basketball game, few of us take the time to make a game plan for our lives. Here's the first and most important rule for your life's game plan: DON'T START YOUR DAY UNTIL YOU HAVE IT FINISHED. Because each day is a priceless mosaic in your lifetime strategy for wealth and happiness, always plan your day before you start. And do it every day.

Yes, I know, all this writing can be tedious. But remember, value is the fruitful result of effort, not of hope. Once you have mastered the art of planning your day, every day, you are ready to graduate to the next level of higher success. The next key is: DON'T START THE WEEK UNTIL YOU HAVE IT FINISHED. Yes, ma'am. He will be placed in a body bag for transport. Patty shook her head vigorously, muttered to herself, This--this can't be happening. It can't. No. No. She patted her pockets for her phone. Where's my--my--you know, my-- Wordlessly, the medic reached onto a shelf behind the cab and handed Patty her purse. When she could not find her phone, she dumped the contents on the floor of the ambulance, then retrieved her phone and glanced at it. Gravity is working against you. Sleep on your left side. For adults in the lateral position, gravity moves tissue away from your breathing passages and you breathe better. Studies show that your airways are more open on your side compared with sleeping on your back and you have fewer overnight apneas. Interestingly, sleeping on your left side is better than the right. It might also cause you to have less acid reflux overnight.

An overreliance on stimulants

It was probably a mistake to check email right before bed. The blue light from your laptop signals your brain that it's daytime, further complicating your efforts to convince yourself that it's the middle of the night. Moreover, reading emails and reviewing your meeting agenda likely created unnecessary stress. Stress is poison for sleep. It broadens perspective. These examples are only a sample of what empathy can do for anyone in the world. It hasn't been socially regarded as a therapeutic tactic, but it has been shown to be a way to give people a quality of emotional and mental support that can relieve stress, tension, anxiety, and depression and deliver people to a better feeling of emotional control and stability as they grow on their path. Hence, for the person who is the more empathic, or rather, the shoulder to cry on, you will have a lot to offer someone in need of your emotional and empathic support and like with anything else, there are downsides to consider. Before we get to the possible issues of being an empath, let's consider the different types of empath there are. The following section will illustrate some of the more common ways that empathy can manifest for a person. Keep in mind that if you are an empath and not just empathic, then you will likely feel some of these things in a more heightened way. The most common kind of empath is an emotional empath, and it is just what it sounds like. In general, the article you are reading pertains mostly to an emotional empath. An emotional empath will pick up someone else's feelings easily, to the point that you experience them as your own and have difficulty distinguishing the difference between yours and theirs. This increase in sensation `wakes up' your mind. When you do the Body Scan a second time, focus on any energy that you can feel pulsing through - is it tingly, vibrating, pulsing? Is it warm or cool? Is it heavy or light? As we said, you become more experienced and your awareness deepens, let yourself become immersed in the physical experience. Try to move away from consciously acknowledging and analysing a sensation to simply experiencing it.

Mindfulness practitioners will often ask you to place your feet flat on the floor, even when you are sitting, to help you get the feeling of being grounded. Certainly, the feet play an important part in the sensation of being centred. Stand in a comfortable position with your feet shoulder width apart. Feel the energy dropping through you with gravity towards the floor, until it is centred in your feet. Consistency is key. Make it part of your routine. Decide on a time and place, and a length of time you're willing to meditate. Use a guide, like an app above or even a recording online. Try to meditate first thing in the morning, or earlier in your day, so meditation doesn't get pushed to the back burner behind the rest of your to-do list. During meditation, breathe naturally, and sit comfortably. Don't allow the picture of meditation in your head to decide what your meditation has to look like. Don't shy away from being uncomfortable. It's going to be uncomfortable to be that present and recognize your thoughts and feelings all at once in a concentrated time frame. Use meditation to create mindful goals. I recall several times hearing about these undelivered documents from my dry cleaners . After awhile, my staff approached me as if I were a five-year-old. On one occasion they said, This document has to go to New York. Will you be sure to deliver it this time? I said, Of course. You can count on me.

Hey, I'm not flaky. Needless to say, the document was still in my briefcase when I returned. So now the word is out. Every new employee is indoctrinated by my staff: Don't give the chairman anything to deliver. If a child learned to follow the rule of touching the cat gently, he is also more likely to pet the dog gently, because both animals have many features in common. As another example, both of us authors enjoy articles by Chris Crutcher so much that when he writes a new one, we read it right away, because we know that his newest novel will have many of the same features as his other articles (good writing, humor, important topics, relevance to young people). This is generalization (the process whereby a learned response is made to a situation similar to, but not identical with, the situation in which it was first learned). Generalization happens in rule-following, as well. Consider a child whose parents have built several histories of rewarding their offspring for following health, hygiene, and social harmony rules. This child is likely to follow new rules those parents give in new situations. An instance might be how the kindergarten classroom looks scary on the first day of school, but Mommy introduces a new rule: You'll have fun playing with all these other kids. The slightly anxious child follows Mommy's new rule, overcomes hesitancy, and gets the rewarding outcome of fun play on the first day. Most people become generalized rule-followers sometime in childhood. Under normal circumstances, when a rule is given from a seemingly responsible source, people comply with it, because they have gotten so much reward in the past for other forms of rule following. The warm PJs didn't help, either. Your body cools down as you enter the throes of sleep. In fact, a slight cooling is one of the defining features of sleep onset. It's tough to sleep in a sauna. Finally, you could have popped a melatonin tablet. Melatonin is a hormone produced by your brain's pineal gland.

The molecule is your signal that night is approaching and it's time to wind down. Melatonin doesn't actually cause sleep. Rather, it acts as a messenger to notify the sleep circuitry in your brain that it's showtime. Think of it this way. It is a much deeper emotional sensation, leading to having emotions that don't belong to you, simply because you are near someone who is feeling a strong emotion. The most important thing for an emotional empath is to learn the difference between your feelings and someone else's so that you can better help others with succumbing to emotional exhaustion. A physical empath is able to read the emotional energy of someone's physical body, meaning that they can interpret what is ailing someone on the physical level. This can be like seeing someone's posture and immediately being able to sense that they have chronic pain in their low back. Some physical empaths choose to work as doctors, healers, and medical professionals because of their skills. Sometimes, this ability will be felt, or picked-up in your own body and can lead to chronic fatigue symptoms if you are not aware of your ability to pick up on this kind of energy. For someone with this type of empathy, they can understand the energy of the environment. This could be like walking into a room or a building and automatically being able to discern the energy of the space. Many people associate this form of empathy with environmental studies and those with an urge to help with ecology and sustainability might be a geomantic empath. Usually, you sense this ability if you either feel incredibly uncomfortable or alternately, incredibly at ease and at peace, in certain environments. Spend two minutes experiencing this swell around your ankles and feet, and then concentrate for one more minute on the feeling of each foot's connection with the floor. Imagine the energy moving through the feet into the floor, grounding you. Walk for two minutes somewhere; where it is practical and comfortable do so with bare feet. As you walk, register each tiny sensation that occurs as your weight moves through each of your feet. Awareness will, as we have said, sharpen the experience provided by your senses.

If we think about feeling happier, more vibrant, more alive, this heightened sensory perception is probably a good part of what we are imagining. I (BW) know that fairly soon after I began the Mind Fitness process I had a very clear feeling of having woken up, of having a different level of sensory awareness than I had had before. Many poets through the centuries have used the metaphor of senses `dancing'. In school, we were taught that we have five senses: sight, hearing, smell, touch and taste. Decide what you're going to take from the session to go through your day. After meditating, check in with yourself. Do you feel any different? Did you make any major epiphanies? If you have trouble sticking with it, get some accountability by doing it with a friend. Text each other when you complete your meditation session for the day to keep each other on track. Don't judge yourself or your session. There's no such thing as a `bad' session. You showed up. That's what matters. He's good at a lot of things, but he's a poor courier. Make other arrangements. And that's my point. There is nothing shameful about admitting that you aren't good at everything -- as long as you are wise enough not to let your weaknesses stop you from accomplishing your goals. Indeed, knowing oneself is a crucial aspect of time management. We have all learned to take the telephone for granted.