you are having trouble sleeping try these suggestions:
caffeineor reduce your
intake of coffee, colas, tea and even chocolate.
to a routine.
Get up and go to bed at the same time every day.
a book before bedtime.
If a novel keeps you up, find a boring book.
sure the room temperature is comfortable-not
too hot or too cold.
to quiet activities
the last hour before bed.
heavy meals before bed
that can disrupt sleep.
off radios, TV, etc.
The noise can affect the quality of your sleep.
20-30 minutes at least 4 hours before bedtime.
Be sure not to exerciseclose
to bedtime- your body will still be ‘hyped up.’
yes it really does work. Plain milk is a natural sedative.
a warm shower
or relaxing bath before bed.
and relaxation techniques while lying in bed.
a quiet and peaceful place.
These are only temporary fixes that can leadto
dependency and other issues later on.
a time when your energy levels are down it can be difficult to
think about exercise. However, routine
physical activity promotes better health, increases fitness and
causes the body to function better.It also cleanses the body, energizes you and relieves
stress. Exercisenot only reduces stress
hormones, it also triggers the release of hormones that cause a
feeling of well-being.
are some tips to help you get started:
before starting any exerciseprogram.
Inform your physician about what is happening in your life
and ensure that your health is closely monitored.
that your reaction timeand coordination
may be reduced during
an exerciseyou like!
It does not have to be a typical exercise- dancing, swaying
to music, gardening, yard work and even household chores can
be great physical activities for your body.
routine tasks or errands into exercise. Take
the stairs instead of the elevator, walk to the store or
park far away from the entrance.
the weather is nice, enjoy the outdoors.
Fresh air and sunshine are great for lifting your spirits.
Taking a walk down the street, jogging through the park, or
running on the beach can be a great way to exerciseand
Out & Touch Someone
contact with another person is a physical need during grief that
can be overlooked. Touching, hugging and holding another person
is both comforting and healing.
are some great ways to connect with others:
hands with your spouse or a close friend.
and play with children.
a manicure or pedicure.
your hair washed and styled at a salon.
When you need a hug- ask for one!
hopelessness and depressioncan be one of the
hardest parts of grief. Getting through this critical time is
difficult, but it can actually make way for healing.
are some suggestions when you are coping with depression:
the temptation to be alone!
Do not cut yourself off from others. You need them now more
with the ones you love.
Feeling love and support from family members, friends, your
spouse and Godcan
Read positive books, articles, and quotations.
Discovering a new hobby, taking a class, or volunteering and
helping others can keep you from slipping into inactivity.
They also keep your mind off of your grief.
to work. If you have not
already done so, returning to a productive and structured
workday can help to alleviate depression. This safe
environment can provide friendly support as well as a
feeling or returning to ‘normal.’Day-to-day tasks will also distract your mind from
Writingdown feelings that
are too difficult to speak into words can be both cleansing
away from excesses such
asalcohol, excessive eating,
illegal drugs, overworking, or
promiscuity. These things are only temporary escapes and
they can be harmful to your physical and emotional
be afraid to ask for help!
If you have several symptoms that persist for several weeks,
get professional help immediately. There are treatments and
medications that can help. If you experience any
suicidal thoughtscall 911
that better days are coming.
When you are facing the very heart of grief, try your best
to focus on moving toward your future.
can be a difficult emotion to handle. Here are some steps you
can take if you are feeling angry:
a letter to the person
you feel angry with: yourself, your baby, your spouse, a
family member, or even God .
to a close friend or
professional about the angeryou are feeling.
a healthy outlet for
your anger such as punching a pillow, intense exercise,
yelling or screaming aloud (not at another person) or even
running around the block as fast as you can.
another person. Use
your restless energy to clean someone’s house, mow a lawn
or fix a meal for someone in need. Focusing on others is a
great way to take your mind off your pain.
Many women (and even men) release their angerthrough tears.
the source of your anger.
If you are angry with a spouse or family member have an
honest discussion during a time when you are NOT feeling
angry. If needed, ask a close friend or professional to
you are angry with Godor your baby, face an empty chair and have a
‘confrontation,’ expressing your anger. For more
information on anger at God see the faith
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