Category: Health

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Ways to Break Out of a Bad Mood

We’ve all experienced having a bad day. Being stuck in the doldrums, waking up on the wrong side of the bed, having a bad hair day—it all boils down to a bad mindset having a ripple effect into all the little inconveniences of modern life. So how do optimists approach a bad day? How do they break out of a rut to persevere in order to keep chugging along? There are some practical steps you can take, no matter how your day starts out.

Listen to Music

Something that can stimulate some endorphins is listening to your favorite musical artist, an album you love, a soundtrack, or even a podcast that brings a smile to your face. Each of these auditory tools can help keep your mind busy and can even change the way you are feeling. Is there an album that can transport you to a positive time in your life that can turn your day around? Delve into that world to help change your mindset.

Work Out

One of the best things you can do when you are feeling intense frustration is exercise. Moving your body enables you to take out all the negative emotions you are feeling and actually work through them. Combine listening to music you love or get your energy up with music that gets you pumped and ready to work out. If the weather allows, take the opportunity to exercise outside. Any combination you can make with working out, outside and music is bound to help release your tension and release endorphins to improve your mood.

Journal

When it comes to your feelings, it is beneficial to recognize them as well as feel them. So, the next time you find your mood sour, grab a notebook, a piece of paper; anything, and write down your feelings. This can help you process them and realize why you may be feeling the way that you are. Using that time to journal your feelings can release that tension you may have been holding. You may find that your bad mood is released as if you were talking it out with someone, which can also be just as beneficial.

Don’t let your next bad mood ruin your whole day. Embrace your own feelings and work through them. Any of these activities can help you be proactive and productive when it comes to bettering your mood.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Books That Can Help Increase Motivation

When it comes to not feeling motivated to do something, don’t feel alone. Lots of people can find themselves in times where they lack the motivation for day-to-day activities. Something that you can do during these times when you lack inspiration is picking up a book that can give you some help to find that motivation again. Continue on for some reads that can help spark your motivation.

Make Your Bed by William H. McRaven

Anyone who has gone through depression or a depressive period in their life knows that the idea of getting up and making the bed can feel unfathomable. McRaven talks about how making his bed makes all the difference in the morning. McRaven was a Navy Seal which instills principles in its recruits, and one of these habits is, in fact, making the bed in the morning. This book gives insight into these principles and skills that you can implement into your life and how it can instill some motivation you have been lacking.

The Alchemist by Paulo Coelho

Not every motivational book has to be categorized as a “self-help” book. If you are someone who likes fiction and storytelling, “The Alchemist” may be just the right read to help motivate you in your life. This book is a fictional story about someone who is looking for riches, but ends up on a journey of self-discovery. Millions of people have purchased this book, making it a worldwide read that allows people to realize the importance of finding themselves.

Girl, Stop Apologizing by Rachel Hollis

This female focused book is great for women who feel their professional life is lacking and they are unable to reach their goals. People who identify as women in this society sometimes feel the need to fit into a stereotype or give up on professional growth due to societal standards. Hollis challenges these ideas and offers tips and habits for women to try and implement into their life so they can start living the life they always envisioned themselves living!

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Easy-Prep Healthy Snacks

When it comes to snacking it is easy to just grab whatever is available and quick to eat when you need something to hold you over until your next meal. Instead of grabbing a processed snack full of sugar and salt, snack prepping could save a lot of calories and be better for your body. Here are some snacks you can prepare ahead of time that are easy to put together. 

Berries and Yogurt 

A popular snack that is full of protein and natural sugars is that of greek yogurt and berries. You can prep this in minutes and have it sit overnight. The berries give the yogurt a bit of flavor that you would not get from just plain yogurt. As well as all the protein found in this snack, your appetite will be fulfilled. 

Turkey Roll Ups 

Cold cuts are a great snack that people may not have thought of since they are thought of as lunch. To prepare these snacks take a piece of cheese and turkey and roll them up together. If you want to add something else for a bit of flavor or try some different veggies to see how you like it. You can also prepare this and leave it in the fridge for when you are ready. 

Goat Cheese Dip 

This is a quick and simple recipe you can prep and grab whenever you want to snack. You can use it with Triscuits, carrots, celery or put it on chicken. All you need is a log of goat cheese, one tablespoon of basil pesto and two teaspoons of olive oil. Once you combine you can store it for four days as you snack on it from time to time. 

Try some of these recipes in the future before you want to snack so you will have them all ready and prepped! 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Five Ways to Create a Productive Morning

Not everyone is a morning person that can stick to a routine and enjoy it. Still, having a morning routine that is effective and productive can help start your day on the right track, day in and day out. If you struggle with this, read on for five tips that can help you implement a productive morning routine. 

Don’t Hit Snooze

Some people may struggle getting out of bed because they still feel tired. That is where the snooze button comes in—this  is the first way you ruin your productive day! Make sure to keep your alarm anywhere else but next to you to reinforce that you need to get up in order for your alarm to be silenced. This will make it increasingly harder to go back to bed and oversleep. 

Cold Shower 

While taking a cold shower may seem like a crazy idea on the surface, it has many potential health benefits. Implementing cold water in your shower will help wake you up, burn calories and reduce stress. This doesn’t mean the water needs to be freezing, it just needs to be a little colder than normal and you can work your way down to colder and colder if you desire. If this seems impossible at first, begin by turning the temperature down for the remaining 30 seconds of your shower to start seeing how it impacts your mental state. 

Lemon Water 

Lots of people start their day with coffee or tea, and while both drinks have some health benefits, these are not the best morning drinks for your body. Water with lemon actually helps keep your body hydrated, while coffee contributes to dehydration. Having a cold glass of water takes minimal effort and boosts your mood and can also help with motivation. Try transitioning to this drink by opting for a warm mug of lemon water to start.

Prep Your Days

One of the most beneficial things you can do for yourself is plan. If you make a plan and a to-do list for your days, this helps keep you on track and prioritize your most important tasks first. Not only does this keep you on track but it limits your stress because you know exactly what you need to get done for each day. 

Quiet Time

Include at least fifteen minutes every morning to yourself. You can spend this time exercising, mediating, doing yoga or anything that would benefit your mind and body. Keep your phone away from you and set a timer so you can stay on track with this habit. If you have your phone nearby, you will be tempted to check your email or scroll on social media during this time. By indulging in your phone this can dictate how you spend your day, but it is YOUR day so take advantage of some me time by building mindfulness into your routine. 

Implementing these habits into your morning routine may help you become the morning person you don’t believe yourself to be. Not only that, but it can increase your motivation on the work you need to get done throughout the day.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Helpful Ways to Limit Negative Self-Talk

It is easy to be hard on ourselves and think that no matter what we do, someone else can do it better. Have you ever noticed that the things you say to yourself are not things you would ever say to another person? This is negative self-talk and it can be detrimental to mental health. So read on for some ways to limit this habit.

Step Back

When catching yourself thinking negative thoughts, or putting yourself down, stop and think for a second. A great tip is to as yourself, “who told me this?” You will start to find that the only person who is telling you these things is yourself. As Eleanor Roosevelt once said, “No one can make you feel inferior without your consent.” Remember that our insecurities start with the things we tell ourselves to believe.

Support System

Another way to catch yourself practicing negative self-talk is by telling someone you trust the exact thoughts you are thinking. This gets your thoughts out there and a new perspective from someone you trust can help you realize that the thought itself is outlandish. Being vulnerable in this way can help those you trust become closer to you, and when you feel more supported, you can practice more self-love.

Affirmations
Listening to some positive affirmations or even reciting them to yourself will help give you a positive frame of mind. There are plenty of television shows and social media channels that promote and showcase negativity. Creating a safe and positive space can change the daily way you think about yourself.

Humans are prone to error which is why there is the “nobody is perfect” mantra. It is easy to be hard on ourselves and difficult to be nice. A way to start addressing your negative self-talk is by implementing these steps when you catch yourself thinking negatively.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.