Breathing Technique to Feel Better

Have you ever had one of those days where nothing seems to be working out well and you are left feeling frustrated and fuming?

Next time you’re feeling angry or anxious, try this breathing technique.

It’s called Belly Breathing. This technique reminds you to take deep diaphragmatic breaths. This will help you feel calm, cool, and collected.

Here’s how:

  • Place your hands on your stomach.
  • Inhale through your nose.
  • Notice your hands move as your stomach expands.
  • Exhale through your nose.
  • Notice your hands move as your stomach flattens.
  • Repeat until you feel better.

Try the Belly Breathing technique anywhere and anytime you notice you’re feeling out of control or stressed. This technique will surely make you feel so much better and in control of yourself. The more you feel in control, the happier you will be.

Need coaching to help you sustain your feelings of wellness and well being? Contact us at info@ultimatehealingjourney.com today.

It’s all about the “Thanks!”

Are you interested in increasing your levels of abundance, attention, and appreciation?

Are you looking for ways to add more beauty and bliss in your life?

Are you willing to try a 30-day challenge that can change your life for the better?

Try a 30-day gratitude journal challenge, in honor of World Gratitude Day that was Monday, September 21, 2015. Gratitude is not only the mother of all virtues but also gives birth to so many wonderful emotions.

I love the practice of gratitude because it is totally free and it will make you feel so rich, blessed, and lucky! How great is that! This amazingly simple gratitude practice when done consistently can do so much for you and those around you. Keeping a gratitude journal does the following:

– Enhances concentration
– Deepens relationships
– Boosts happiness
– Increases appreciation
– Improves success
– Enhances sleep
– Boosts attention
– Increases awareness
– Decreases depression
– Improves connections
– Enhances communications
– Builds community
– Boosts compassion
– Cancels envy
– And so much more!

Still not convinced? Why not give it a go for the next 30 days? You’ve got nothing to lose but EVERYTHING to gain!

Here’s how to start your 30-Day Gratitude Journal Challenge:

1. Pick a date to begin.
2. Decide on the time of day you’ll write
3. Remind yourself to look for good things to write about.
4. Notice everything and everyone around you worth writing about.
5. Journal on 3 (or more) good things that you experienced each day.
6. Explain reason why you were grateful for them.
7. Use reminders such as quotes and images to inspire and motivate you.
8. Let family and friend know what you are doing.
9. Invite them to participate.
10. Share your goods with each other.

Remember, there is always something to be grateful for.

This practice has been a game-changer for me and many of my clients. Begin this simple practice today and reap the abundance all around you.

*** Special bonus: Join hundreds of grateful people from around the globe in my 30-Day Greatness through Gratitude Challenge group on Facebook. Check in with your 3 ‘goods’ everyday and enjoy reading about everyone else’s too!

Many thanks!

A Health & Happiness Specialist (“a-HAHS”) Tip #1: Physical Activity

Are you tired of feeling depressed, fatigued, or overweight?

Try doing a physical activity to chase those heavy feelings away.

 

Experts have found that any physical activity can actually make people feel both healthier and happier.

Regular physical activity improves our self-esteem and release chemicals in our body called “endorphins” that make us feel good.  Endorphins trigger a positive feeling that is similar to morphine. Endorphins decrease our perception of pain by interacting with the pain receptors in our brain. Many experience a release of endorphins after running long distance or a work out known as “runner’s high.”

Physical activity can make us feel better in so many ways. It can help to:

  •  Alleviate Stress
  •  Reduce Anxiety
  •  Decrease Depression
  •  Improve Sleep
  •  Increase Self-esteem
  •  Optimize Health and Wellness
  •  Manage Weight

As for me, doing any physical activity such as walking, dancing, even cleaning has always helped me. It takes my mind off my worries and makes me feel good. The idea of doing any movement and expending calories toward something shifts my negative mental landscape to a positive and productive one.

Because of that, I now go for walks when I feel nervous or stuck with a project or a presentation. Somehow that physical activity is enough to quite my mind from its negative fixation and allows the creative juices to flow. Physical activity has been a simple yet powerful way for me to gain clarity and creativity in such a short period of time.

Next time you start feeling the blues try any or all of these simple and practical activities:

– Go for a walk.

– Take the stairs.

– Do house chores.

– Donate old clothes.

– Do yard work.

– Go for a swim.

As you can tell, it really doesn’t matter what you are doing as long as you are doing something—anything that will take your mind off your worries and put you at ease.

Have fun!

For more help to reach your goals, contact us at info@ultimatehealingjourney.com today.

Like this tip? Please share with friend your friends.

Stay tuned for more “a-HAHS” in our upcoming posts.

 

New Normal

I don’t know about you but this summer has been a roller coaster of incredible and intense emotions. It has been filled with some endings and wonderful beginnings. Between my wedding anniversary, my two oldest sons’ graduations, birthdays, and new opportunities, this has been an unforgettable summer. It’s a summer that emphasizes having appreciation for those you love and how much they have impacted your life.

New-Normal
There’s a “new-normal” that’s unfolded for me. I learned about this description after spending an afternoon with a friend just days after losing his 84 year old father from cancer. As I sat with him in the park, he told me that now that his father has passed, both he and his mother had to get use to a “new normal” way of living.

Bittersweet
As for me and my family our “new-normal” takes on many bittersweet forms. Our “new normal” consists of adjusting to my oldest son living at home and working in Boston with a prospect of being relocated to Chicago. Another “new normal” change is getting used to not having my middle son home. This week kicks off his 1st week of living at college and away from home. Lastly, my other “new normal” is supporting my youngest as he starts a new school. In the grand scheme of things, my “new-normals” are all great news and certainly something that my husband and I are both proud of. It still does not help with the feelings of longing for the good-old-days of having everyone at home, all together, safe and sound, and silly-at-times. No matter what you call it – separation anxiety, the “new-normal” or simply life, is still painful. It hurts when you no longer have the person that you love near you to talk with and sit with like before.

Life
As a Health & Happiness Specialist™, I often share my own experiences in my programs. Happiness is nothing without pain or sadness. Life will deliver each of us good and not-so-good times. This is what makes life very interesting. Nothing good lasts forever and nothing bad lasts forever too. There a dynamic motion that propels us forward to become better than before if we allow it. The secret is to feel the negative emotions and allow them to surface so that we can move on. It’s when we hold on to our negative emotions that we start suffering in many ways that can manifest as severe depression, insomnia, gastro-esophageal reflux, chest pain, anger, over eating, and so much more.

3 Ways to Feel Better
Fortunately, with the increase in positive psychology research there are so many effective ways to help people cope with life’s challenges. The science of happiness has many solutions that help people grow and thrive so that they can be the best version of themselves.

Here are 3 ways to feel better:
1. Do something kind for others. When you think outside of your own situation and do kind deeds for others, you begin to feel happier.
2. Physical activity. Doing any type of physical activity is a positive way of releasing your sadness and stress.
3. Contact someone. Whether it is going to church to pray or calling up a friend. Connecting with others enhances relationships which often lead to greater happiness.

How about You?
If you are struggling with life’s ups and downs right now, trust that where there is darkness there also is light. If you need a coach to help you reach your personal or professional goals please contact Debbie Lyn at healthandhappinessspecialist@gmail.com

Mindful Moment

Are you becoming more and more absentminded lately?

Multitasking

My answer is “yes.” This has become a busy and fast paced world, and many of us have taken on a habit juggling and struggling. According to Dr. Sanjay Gupta, when we are multitasking, we are paying attention only partially from one task to another. A study conducted on multitasking while driving showed that the driver’s attention decreased by 37% when he/she listened to sentences while driving. How many times have we listened to sentences either from the radio or another person in the car? This important study shows that multitasking is not as efficient or safe as we once thought it was.

Les Miserable

Multitasking spreads our energy thin. Chronically multitasking can make us feel overwhelmed, out of control, and overly tired. When this happens, concentration and clarity become a challenge. A negative ripple effect of unhealthy habits arise such as mindlessly eating comfort food in front of the TV to “veg-out,” consuming endless cans of high energy drinks in order to “pull an all-nighter,” and a taking anti-anxiety medications to counteract the guilt and worries of not getting enough done.

While some people thrive under this fast-paced and demanding lifestyle, their mind and body will eventually show signs of “wear and tear” in the form of chest pain, depression, obesity, gastric reflux, etc.  There is good news! With mindful awareness, we can turn this misery into magnificence.

Mindful Moments

I would be a hypocrite if I didn’t tell you that I don’t multitask—the truth is I still multitask. But after many years of making mistakes that cost me more time to correct, I’ve decided to become more purposeful in my multitasking. I’ve learned to only do it when doing simple tasks. And it works. While it did take some time for me to get rid of the temptation to multitask, the results have been profound. I went from multitasking everything to multitasking with some things.  I made mindful choices that made my day more enjoyable and effective.

What is Mindfulness?

Mindfulness in a nutshell is purposefully paying attention and becoming aware of what you are doing at that very moment. It’s a way of noticing (without judgment) the thoughts in your mind and emotions that you are feeling. Mindfulness also provides a time, however short it may be, to quiet our mental chatter. The more we apply this simple practice, the more we will feel calm, confident, and in control in the midst of our busy day.

Try This

Here’s a mindful practice that will help you begin to cultivate this positive habit – learn to do less and get more done. I call it Mindful Moment: Take 5 & Take a Break

  1. Close your eyes.
  2. Take a deep breath.
  3. Imagine you are in your special place.
  4. Let go of your tension.
  5. Enjoy.

I recommend that you do this practice for about 5 – 10 minutes a day in order to feel your tension release. The more you release and let go of you stress the more you will be able to make mindful choices towards a healthier and happier day.

Gratitude & Mindfulness Experience. More on the program


Need Help?

Contact us for more support in cultivating mindfulness in your life. Email us at info@ultimatehealingjourney.com to begin your journey towards health and happiness. You don’t have to do this alone. We are here to guide you towards your highest and best goals.

Forgiveness is…

This week I had the pleasure of teaching about forgiveness in my mindfulness class with 5th and 6th graders. I was amazed at how well they understood the concept of forgiveness and the way they approached hurtful incidences. While some said they cried and talked about it, others used sheer determination to prove the other person wrong, and the rest confronted the others and stood up for themselves. The common thread that I noticed in the 3 approaches was the courageous and self-compassionate choices that were taken to let go of their pain.

Let’s Learn from the Kids

Whether through tears or talking, the kids naturally had a way of taking action to feel better.  We can learn so much from them. We adults tend to have such a difficult time at forgiveness that it’s costing us our mental and physical health.  According to the 2011 study in the Journal of Behavioral Medicine, people who hold on to hard feelings have been shown to live a shorter life compared with those who make the choice to forgive. As a stubborn and proud person, I know that I am not perfect and can hold on to a hurt feeling like there’s no tomorrow. What I’ve came to realize, though, was that I was the one suffering and not the other way around. I was the one losing sleep, waking up with bags under my eyes, feeling cranky, and being miserable all day. It was I who was using this pain as an excuse to sabotage my diet or to use this ugly state to pick on the little things that I would normally tolerate. Practicing self-compassion has helped me tremendously. It’s helped me heal old wounds and made me healthier and happier.


Permission to be Human

As mentioned in previous newsletters I am certified in Positive Psychology, the science of happiness. One of the greatest techniques that I learned while studying this amazing field is self-compassion. Self-compassion has a way of helping us feel the pain while also giving ourselves a break. Self-compassion doesn’t mean that we are weak and the other is strong. It doesn’t mean that we don’t feel any pain—it’s quite the opposite. Self-compassion is all about awareness, forgiveness, and self-love. It gives us the time to make the best choice that will make us feel better. It also reminds us that we have the choice to take the control back into our lives by letting go of what no longer serves us.

Forgiveness

Forgiveness is the Best Call to Make

While forgiveness may not be the easiest thing for many of us to do, it is important to remember that it can possibly be one of the best acts of kindness and love that you can do for yourself. In other words, forgiveness is a choice that can set you free — it is the best call that you will make to become healthier and happier. Nobody can do this work for you. This is something that you and you alone must do to become happy.

Healthy Dose of Forgiveness

Just think about how much brighter and beautiful our world would be if people took a healthy dose of forgiveness daily. I bet that if people were to commit to a daily practice of forgiveness many pharmaceutical companies would be put out of business and doctors’ visits would go down drastically. Basically, forgiveness can put more money into your pocket and add more years to your life. Still not convinced? Here are some facts about people who tend to hold on to grudges. They tend to have higher:

  • Blood pressure
  • Facial muscle tension
  • Heart rate
  • Sweating
  • Anxiety
  • Anger
  • Loss of control
  • Fatigue
  • Insomnia

The Call is Yours

In a nutshell, the call is yours to make when it when it comes to forgiveness. Hopefully, I’ve shown you that holding onto grudges is detrimental to your health. Let’s start learning from the kids and not hold onto the grudges so that we can feel better right away.


Try this!

Next time you feel this frustrating feeling come on, try the following:

  1. Take a deep breath
  2. Go for a walk
  3. Allow yourself to feel the hurt
  4. Notice what your body is doing
  5. Say to yourself, “Permission to be human.”
  6. Repeat 1-5 until you feel better.

Remember to love yourself enough to make this courageous and self-compassionate choice.

Need help?

If you need coaching to help you with forgiveness and self-compassion, contact me at info@healthandhappinessspecialist.com so we can work together to get you to your winning state of mind.

 

Boost Happiness and Burn Calories within Minutes

This past weekend was full of laughter!

Last Saturday I started my 4 week Laughter Yoga™ class at a nearby yoga studio, and last Sunday was World Laughter Day. As a Laughter Yoga™ teacher I still get so amazed at the power of laughter and how it instantly transforms people. I love it when new participants come into my Laughter Yoga™ class with a perplexed, “I don’t really know what I am in for” kind of look. When I explain to them about what laughter is and how it can bring us to a place of oneness, they immediately see the genius in it. The reason why I wanted to learn this form of yoga is that it’s easy, playful, and non-intimidating. If you can laugh and take deep breaths then you can do it!


No Yoga Experience Necessary

It can be done literally anywhere. Further, it’s a wonderful way to get people, who are intimidated with the concept of yoga, to get the feeling of blissful mind-body-spirit connection that yoga delivers. Laughter Yoga™ can be done sitting or standing and with no yoga experience. I’ve had the honor of doing this yoga for stroke patients in rehabilitation centers, for seniors, for low income housing residents, cancer survivors, care givers, health care professionals, and even Harvard researchers!

As a nurse and a Laughter Yoga™ teacher I get invited to speak at corporate retreats, cancer survivor events, and hospitals. I really enjoy sharing practical information with people so that they can be inspired and reminded to add more laughter to their day. This exercise is perfect for those who can “use more laughter” in their lives.

Laughter Yoga word cloud with site-59210
Experts Seriously Studying Laughter

The science of laughter, Gelotology, is a field that has been getting attention from researchers since 1964. Researchers like Dr. Edith Trager and Dr. William Fry are the pioneers in this field.  In the 1970’s Norman Cousins, writer and magazine editor for the Saturday Review, was diagnosed with a painful and debilitating autoimmune disease. When his own doctors could not help him cure or manage his pain, he discharged himself from the hospital and checked into a hotel where he used high doses of Vitamin C and laughter to cure his disease. He found that 10 minutes of deep belly laughter gave him 2 hours of pain-free sleep.


7 Fun-Facts

Here are some fun and interesting facts about laughter:

  1. 1 minute of deep hearty laughter is equivalent to 10 minutes of rowing a boat or jogging!
  2.  Deep hearty laughter is an aerobic exercise.
  3. We can “Fake it til’ we make it.” Our mind doesn’t know the difference between fake and real laughter. We feel good either way.
  4. Kids laugh 300-400 times a day. Adult laughs approximate 50 times a day.
  5. It’s a social contagion. It’s catchy and people who hear it also benefit from the sound of laughter increasing the positivity in the environment.
  6. Deep hearty laughter reduces tension and boosts energy.
  7. Deep hearty laughter can boost the immune system.


LOL

Next time you find that you’ve run out of time to work out or if you are feeling low, why not try laughing? Start with a “fake” laughter and just keep going until you start feeling better. You don’t have to wait for someone to make you laugh out loud (LOL.) You can get started anytime. Remember, whether it’s fake or real laughter your body will respond to it and you will begin to release your stress and tension and pretty soon you will start to burn calories. Yes, with laughter you can boost your happiness and burn calories within minutes.

Interested in more ways to sustain a high level of positivity in your life, contact us at info@ultimatehealingjourney.com to find out. We can work together in helping you reach your dream of living a happy and healthy life.

Thank your stress away!

Hello there!

Here’s a quick guide to use anytime you feel stressed throughout the day.

My mother’s recovery from her double cancer surgery inspired me to create this technique.  Two years ago—just about one month after celebrating being breast cancer free for 5 years—my mother was diagnosed with endometrial cancer and lung cancer. It was one of the worst years of my life, seeing my mother undergo so much physical and emotional stress from her diagnosis and myriad of hospital tests and surgeries.

As a nurse, I knew how extensive and painful her surgeries were going to be. As a daughter, I was afraid of losing my mother and worried about my father who always relied on my mother. While I did my best to be supportive and strong, “the nurse,” for the rest of my family and relatives, I had moments where I would just break down and cry. Ironically, that year the source of my strength, besides God, was my mother. I felt so much better every time I saw my mother. I recall how she would laugh at herself when her hair was growing back and I remember the countless of times I heard my mother say “thank you.” One of the most memorable times that we as a family said “thank you” was when she got the results from her endometrial, lung, and thyroid biopsy (yup, they found a suspicious area there too) that all of her cancers were not related. This meant that they were not a metastasis from her breast cancer.

During each of her surgeries that summer, I would hear her say, “thank you” when she woke up and was able to get up from her bed by herself. She would say “thank you” when she would have enough strength to walk from her bed to the bathroom all by herself. She would say “thank you” when she had a restful night of sleep without bone pain that was caused from her chemotherapy. Her days were (and still are) filled with thankful moments from morning to night. She uses gratitude to fuel every action and every thought.

My mother naturally used gratitude as a way to become resilient and to thrive after that long, hard summer.

Next time you feel stressed or scared, try this technique that I call Thank Your Stress Away.

Thankful

I hope you enjoyed this technique. Please share it with friends who might benefit from it.

Need extra support in managing your work-life stress? Contact me at healthandhappinessspecialist@gmail.com!

Cheers,

Debbie

Your G.I.F.T.

Hello there!

I just want to take this moment to wish you a Healthy and Happy Holiday season.

Have you been running around like crazy these last few weeks trying to get ready for the holiday season?

And has that stress been making your feel overwhelmed and exhausted? I know the feeling. I’ve been there and so have hundreds of other people trying to make this season special for everyone but themselves.

I will keep this short because I know you are busy. I want to offer you a priceless present that will surely help you enjoy and savor this season. Here it is and it’s called G.I.F.T.

G.I.F.T. stands for “Get In Free Time”.

Try using this G.I.F.T. technique today to see just how much it will make you feel more focused, clear, and energized. Trying any one of the G.I.F.T. technique will bring you so much cheer that you will want to keep doing it all the time.

present

Don’t have time to do this, you say?

Think again! “Free time” doesn’t have to be an all-day affair, although it would really be nice it if were. It’s true that when it comes to time, the more the merrier matters, but let’s be practical here.

The best way to get “free time” is by accessing it in small bursts during the day or even during the week. This moment of time can be as little as 5 minutes or up to 30 minutes. Be imaginative and spontaneous when you do this. Remember, the whole idea behind this is to add yourself to your busy schedule so that you feel more refreshed, relaxed, and rejuvenated during the day.

Yes, it is possible!

Of course it is possible. I do this all the time and it has become one of my most priceless holiday traditions.  Not only does it give me a boost of energy and excitement, it also helps reduce my stress because I am able to have fun.  This technique has helped me become more productive and effective, giving me more time to do more for myself at the end of the day.

This technique is a great one to help bring the little child out in me and has helped me believe even more in the magic and miracles that are all around us at this time of the year.

Here are my top 10 suggestions in how you can start enjoying your G.I.F.T.:

  1. Go for a nature walk.
  2. Grab a cup of tea and “people watch.”
  3. Start (or finish) a book that you’ve been meaning to read.
  4. Call up an old friend and make a “play date.”
  5. Buy yourself a special treat from the bakery and savor each bite.
  6. Eat a meal without doing anything else. Savor the flavor.
  7. Take a nap.
  8. Meditate.
  9. Reflect on your achievements and “aha” moments this past year.
  10. Book a massage for yourself as soon as possible.

Have fun and pick one of these suggested techniques today to begin making this holiday season one of your best ones ever. Enjoy your gift of precious moments. You deserve it!

If you need coaching to help you find ways to add yourself consistently to your busy day, contact me at info@ultimatehealingjourney.com today. Or visit www.ultimatehealingjourney.com to learn how you can achieve the goals that you want.

 

Client testimonial:

“Debbie is the best speaker around happiness and living a balanced life! She is also a great coach who always knows when and how to help smart and successful women achieve what they truly want! Debbie gets it – and she is the best ever!” -A. Sanford