Life Lessons Learned from Star Wars: New Year's Resolutions

Happy New Year!  Each new year many of us make resolutions to live a healthier life.  Some of us vow to eat better, start exercising or quit smoking.  Many of our resolutions are essential to our health and well-being.  We resolve to change.  Unfortunately most of us do not.  Studies have shown that up to 92% of people who make New Year’s resolutions fail.  For some of us, failure is just not an option.  Our health is too important.  

So how do we succeed and achieve our New Year’s Resolutions?  We’ll continue our series on Life Lessons Learned from Star Wars to find the answer.

“I find your lack of faith disturbing.” –Darth Vader

First of all, surround yourself with people who believe in you and want to see you achieve your goals.  Having a strong network of social support greatly increases adherence to goals.  Having supportive people in your life helps decrease stress and anxiety and increases happiness.  It’s nice to have a cheering section and people to help you celebrate your victory. 

 

 

“I don't believe it.”—Luke Skywalker

“That is why you fail.” -- Yoda

You must believe in yourself.  Self-doubt can be the biggest saboteur for success.  You deserve to be healthy and happy.  You have the skills you need.  You are capable of success.

“Jeez, I’m out of it for a little while, everyone gets delusions of grandeur”—Han Solo

When setting a goal, it’s important to be realistic and specific.   Let’s say a person is 100 pounds overweight.  She is morbidly obese and at risk for dire health consequences.  Her goal is to lose 100 pounds and be at a healthy weight.  But losing 100 pounds is a really big deal.  By setting such a high goal (although long-term is great), she is setting herself up for failure.  A more realistic goal is to follow a prescribed meal plan for a set period of time like 21 days.   Then the plan can be analyzed and the next goal set.  By breaking down a large goal into attainable pieces, we greatly increase the likelihood of success. 

 

 “Do. Or do not. There is no try.” – Yoda

This is my favorite quote of all time.  Do not make excuses.  There is no try.  When we use the word “try” we give ourselves permission to fail.   You don’t try to succeed.  You do it.  Just do it.  There is no try. 

 

Here’s wishing you all a healthy and happy 2016.  May the Force be with You.

 

 

 

 

 

 

 

Life Lessons Learned from Star Wars: The Health Implications of Fear

In honor of the long-anticipated Star Wars: The Force Awakens, our next series will focus on life lessons learned from Star Wars.  Over the years Star Wars has taught me the importance of friendship, the value of being patient, and the dangers of being afraid.
 

This week we shall discuss the health implications of fear.

“Fear is the path to the dark side...fear leads to anger...anger leads to hate...hate leads to suffering.”  -Yoda

 

Fear is a human emotion and basic survival mechanism that is triggered by a perceived threat.  Fear signals our bodies to respond to danger with a fight or flight response. Once we sense a potential danger, our brain releases hormones that help us survive. Our heart rate and blood pressure increase to supply extra blood flow to the muscles so we can run faster or fight to get away from the danger. Blood is shunted away from non-essential organs, like our intestines and kidneys (you don’t want to need to use the restroom when you’re in a crisis).  That’s why chronic stress will cause stomach pains and digestive issues and well as increased blood pressure.  Other consequences of long-term fear include fatigue, accelerated aging, increased risk for chronic illness or premature death.


 
When fear becomes chronic, it can lead to excessive worry, anxiety and depression.  It may interfere with daily life and relationships.  It can affect appetite (eating too much or too little), and sleep and negatively impact interpersonal relationships.   Many people who experience anxiety and depression will seek relief by engaging in harmful behaviors such as overeating, excessive alcohol consumption and/or use of tobacco and illicit drugs.   
 

Fear can further affect our well-being by making us doubt our abilities and our confidence.  It interferes with the regulation of emotion and increases the likelihood of acting without thought.  This leaves us susceptible to intense emotions and impulsive reactions which may lead to unethical behavior.

"Train Yourself to let go of Everything You Fear to Lose"- Yoda

 

Don’t let your fear control you.  While some fear can be healthy (like fear of injury from jumping off a bridge), many fears can lead to harm.  Let go of things you cannot control.  You cannot command the thoughts or behavior of others but control your response to those things.  Focus on the things you can control. 

 

Acknowledge your emotions and recognize the negative impact of fear.

Finally get support.  Surround yourself with positive people.  Read an empowering book.

I hope you have a wonderful weekend.  “May the Force Be With You.”

 





 

 

Staying Healthy for the Holidays: Managing Holiday Stress Part 2

I hope you’re having a great season so far.  We've been talking about holiday stress and ways to deal with it.  Part 2 of our series will suggest how using your senses can help combat holiday stress.

 

Tip #6: Listen to Music

Music affects brain chemistry by reducing stress hormones.  Soothing music can also slow the heart rate and lower blood pressure.  Slow tempo music can quiet the mind, relax muscles and promote calmness.    

Feeling tired?  Try some upbeat tunes.  Fast music will increase alertness and concentration.  It can also promote optimism and positivity.  Finally, sing along!  Singing can be a great release of tension.

 

Tip #7: Try Meditation

Calm your mind with meditation.  Even 5 minutes of quiet time and deep breathing can be helpful.  Meditation wipes away stress and restores inner calmness and peace.  Meditation allows you to focus your attention on the present and it increases self-awareness.  It also balances overall health by helping you gain perspective, and decreasing negative emotions.

                  

Tip #8: Turn off Technology

Our brains are overstimulated.   Use the holidays as an excuse to unplug.  Using electronic gadgets increases electrical activity in the brain and stimulates the senses.  Bright lights (of laptops and televisions) will increases cortisol (the stress hormone) and prevent the release of melatonin which will prevent relaxation and sleep. 

 

Tip #9: Smell the Roses

Aromatherapy is gaining in popularity.  There is a science behind how and why aromatherapy works.  Basically pleasant smells make you feel good.  People generally perceive less stress and therefore the brain produces less cortisol when smells are pleasing.  You are more likely to take a deep breath which will promote relaxation and decrease blood pressure.  Finally, pleasant smells make you feel more peaceful.

 

Tip #10: Get a Massage

Massage promotes stress reduction through relaxation of the muscles.  Massage will allow for increase in circulation, and decrease in pain.  Getting a massage before entering a stressful environment will greatly help you endure the situation.

 

This holiday season look, listen, smell and feel your way to relaxation. 

 

Staying Healthy for the Holidays: Managing Holiday Stress Part 1

The holiday season is upon us!  Feeling stressed?  You’re not alone.  Studies show that 8 out of 10 Americans experience holiday stress.  Stress can lead to unhealthy behaviors and illness.  Stress not only makes us feel bad, but it also increases our chances of chronic illness.  Finally, stress can really decrease our enjoyment of the holidays.  Don’t let this happen to you.  Try these tips to combat holiday stress.

 

Tip #1: Set a Budget

Financial worries are the number 1 cause of holiday stress.   Many families are recovering from the recent recession but many still experience financial difficulties.  It’s important to set a budget during the holiday season and stick with it.  Families with children should be honest about financial issues (without causing excess worry in the kids).  Give gifts that are personal and thoughtful rather than expensive. 

 

 

 

 

Tip #2: Set realistic expectations

Be reasonable this season.  It probably won’t be like a holiday movie and that’s ok.  Rather than perfection, focus on the simple things that make you happy.  Pick the things that are most important to you and make sure those things happen.

 

Tip #3: Start new customs

Do your old holiday traditions promote stress or negative thoughts?  Try something new.  Creating new experiences can decrease emotional pain and comparison to past events. 

 

Tip #4: Get outside

Sunshine is so important for mental health.  Try to spend some time outdoors every day.  Sunlight exposure increases serotonin production in the brain which boosts mood and enhances calmness. 

 

Tip #5: Make time to Exercise

Exercise is the best stress reliever.  Any form of exercise will work.  Even just 5 minutes of light activity can have health benefits.  Exercise has been shown to decrease fatigue, increase alertness and enhance concentration.  Engaging in physical activity causes the brain to release endorphins and that makes you feel good.  Exercise also distracts you from your worries.  So get out there! 

 

I hope you have a wonderful and healthy holiday season.  Stay tuned for more tips on stress reduction next week.