Feeling tired? You may need more than just sleep!

Reading Time: 4 minutes

This week, many of us are getting back to the daily grind after having several days—or even weeks—of time off for the holidays. Kids are back to school, adults are back to work, and life as usual takes over as we enter the new year.

So, for those who have had the luxury of some time off these past weeks, you may be wondering something that I definitely am today: Why don’t I feel more rested?

As I was dropping my kids off at daycare this morning, I sat in my car in the parking lot and wondered just that. Even though I slept well last night, and we got out of the house on time today, why am I feeling completely and utterly exhausted? Why, after a long weekend of doing absolutely nothing, do I feel like I can barely pull myself together?

Then, I found this article online. Could there have been any better timing!?

My exhaustion—which I’m guessing many others are feeling today as well—can be attributed to so much more than my sleep schedule. According to the article, there are 7 types of rest that people need in order to feel refreshed. Read below to see where you sit in regards to getting the rest you need.

1. Physical Rest

Under this first category, there are two types: passive and active. Passive rest is what you’d image—ensuring a good sleep routine and maybe throwing in a nap here and there. Having a healthy sleep routine typically means that you go to bed around the same time each night and get up at around the same time each morning. According to the CDC, adults (age 18-60) need 7 or more hours of sleep per night.

Active rest includes restorative activities like yoga, stretching, or massage. These activities strengthen and sooth the body, improving our circulation and promoting better health.

2. Mental Rest

This one is probably a big issue for most of us. There is just so much to process in today’s world! Between day-to-day needs, work, school, appointments, and meetings…it is amazing that any of us can turn off our brains at night to go to bed.

The article states that people can find mental rest by taking short breaks throughout the day. Maybe a break would be eating your lunch away from your desk, or taking a walk around the block? It doesn’t necessarily need to be an extravagant vacation—although that would be nice! Disengaging a few times a day for short burst can help us recenter and recharge.

3. Sensory Rest

Between smartphones, computers, email reminders, TVs, digital billboards, and the constant whirr of electronics in our homes and at work, it is no wonder that people may be experiencing sensory overload! Try countering these by tuning out for a bit each day. This might look like unplugging from electronics an hour before bedtime or turning off smartphone notifications. It could also be putting on some noise cancelling headphones and working on some deep breathing for 15-30 minutes. Whatever you need to do to turn off the noise for a little while each day.

4. Creative Rest

The article states that creative rest reawakens the awe and wonder inside each of us. This reawakening can help with things like brainstorming and problem solving, allowing folks to pull from the creative side of their brain.

Creative rest can be earned by spending time in nature or turning to the arts for inspiration. Dance, music, crafting, and drawing can help to achieve creative rest. Perhaps even reading for fun can unlock some wonder for those who do not consider themselves “artsy.”

5. Emotional Rest

Emotional rest is gained when you give yourself the opportunity to be real, to express your true feelings, and to take a break from people pleasing. If you’re the type of person who says “yes” even when you want to say “no,” it may be time for you to take an emotional vacation!

As I’m writing this, I’m realizing that it is no wonder that I am feeling exhausted coming into 2022! If you’re feeling emotionally drained or overwhelmed right now, you’re not alone. As if the day-to-day weren’t enough sometimes, the pandemic has caused many to feel chronically burnt-out.

If you do not have someone to talk to about your feelings, it is important to find an outlet. If you are feeling stressed, angry, sad, numb, afraid, or just worn out, don’t try to manage these feelings alone. If you’re experiencing stress from COVID-19, call or text at 1-833-681-0211. 

Know that there are other options available to help you cope. You can call the Lifeline at any time to speak to someone and get support. For confidential support available 24/7 for everyone in the United States, call 1-800-273-8255.

6. Social Rest

We all have (or have had) those relationships that cause more harm than good. To experience more social rest, surround yourself with positive and supportive people. And if you tend to be more introverted, make sure that you’re getting enough social downtime to recharge.

7. Spiritual Rest

We all know that it feels good to do for others—but did you know that it can also help you feel rested!? This last type of rest relies on our ability to connect beyond the physical and mental and feel a deep sense of belonging, love, acceptance, and purpose. This can be achieved in a variety of ways, including meditation, prayer, and even community involvement.

So, how did you do? Are you getting the rest you need? If you’re feeling exhausted like me today, now may be a good time to think about areas of your life that could use a bit of improvement. Ask yourself: How can you get more well-rounded rest today?

Start with something small and work your way up. Start by taking a deep breath. You’ll feel better for it, I promise.

Citation: www.ideas.ted.com/the-7-types-of-rest-that-every-person-needs

What Is Binge Drinking, Anyway?

Reading Time: 4 minutes

New year’s resolutions aren’t for everyone. Making big plans and setting high expectations for the months to come can seem too burdensome for some—and that’s totally fine! The beginning of a new year does present a good opportunity to reflect on the prior year, though. An opportunity to think about the things that we’d like to work on or change.

This past year was definitely a doozy, and it wouldn’t be surprising if some of our routines were uprooted or thrown out the window entirely. While, before last March, it might not have been acceptable to take a meeting in sweats, or to shower in the middle of the workday, we’ve adapted and made concessions out of pure necessity.

Perhaps, for some, one of these concessions has been around drinking habits. While it was once acceptable to have an occasional glass of wine over dinner or a few cocktails on the weekend, now a quaran-tini (or two) each night has become the standard.

While it’s perfectly fine to have a drink here and there, it is important to monitor one’s drinking habits. When does drinking become “too much,” and when do rates of consumption go from healthy to possibly dangerous?

Isolation, the disruption of routine, and an inability to use pre-COVID coping mechanisms can cause one to feel especially vulnerable during times of crisis. Partnered with other stressors like economic uncertainty or unemployment, an individual may be at increased risk of developing a reliance on alcohol or other substances in order to cope.

What is binge drinking?

Not everyone who drinks—even regularly—engages in binge drinking. Even still, the definition of “binge drinking” may surprise you.

Moderate drinking, for men, is drinking no more than 15 drinks per week and no binge drinking. For women, the limit is seven drinks per week, with no binge drinking.

Binge drinking, however, is defined as drinking five or more drinks in a two-hour period for men, and four or more drinks in that same two-hour period for women.

Note: Women metabolize alcohol less efficiently than men, meaning they have higher concentrations of it in their blood when they drink the same amount.

The CDC states that one in six US adults binge drinks about four times a month, consuming about seven drinks per binge, with the highest percentage of binge drinking happening amongst 25-34 year olds. A person who binge drinks may or may not have an alcohol use disorder.

Recent Findings

https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm

A recent study published in the American Journal of Alcohol & Drugs Abuse reported that “thirty-four percent [of those studied] reported binge drinking during the COVID-19 pandemic.” It was also found that more binge drinkers increased alcohol consumption during the pandemic (60%) than non-binge drinkers (28%). And for every one-week increase in time spent at home during the pandemic, there were greater odds of binge drinking.

Also of note was that binge drinkers with a previous diagnosis of depression and current depression symptoms had greater odds of increased alcohol consumption compared to those reporting no depression.

Why can it be dangerous?

Binge drinking is associated with many short- and long-term health problems. Short-term side effects include:

  • Poor balance and coordination
  • Nausea
  • Dehydration
  • Vomiting
  • Hangover
  • Shakiness
  • Loss of consciousness
  • Poor decision-making
  • Memory loss

From the American Addiction Centers, some long-term effects of repeated binge drinking include: alcoholism, brain damage, liver damage, cardiovascular disease, and even sexual dysfunction.

Tips for a healthier relationship with alcohol

Keep track. Whether you can keep track in your mind, or you need something in writing to help you monitor throughout the week, it may be a good idea to have a system in place. Did you have a few drinks over the weekend? Maybe take a break for a few days this week. Even taking a couple days off from alcohol can help your physical (and even mental) wellbeing!

Count and measure. Being your own bartender at home can surely be cost efficient, but it can also pose a challenge for proper measuring! According to NIAAA, a standard alcoholic drink is 12 ounces of regular beer (usually about 5% alcohol), 5 ounces of wine (typically about 12% alcohol), and 1.5 ounces of distilled spirits (about 40% alcohol). Keep these measurements in mind when pouring (and counting) drinks.

Set goals. Along these same lines, try setting some goals for yourself over the coming weeks. Maybe it isn’t realistic right now to cut out alcohol together. How about cutting out a drink here and there to start, and work your way into a healthier routine? Don’t get discouraged if you lapse or if you have to start over. Changing behaviors can be extremely difficult—but also entirely doable! Maybe set a goal with a friend or loved one so that you can work toward a common goal together, while also keeping one another accountable.

Find alternatives. If having a drink at 5 o’clock has become the norm recently, try replacing this habit with something else. Try taking a walk during this time, or taking a hot bath. If having a drink makes you feel calm, find something that provides a similar sensation. If you feel like a drink is a nice way to treat yourself after a long day, find something else that feels like a little reward. Just be sure not to replace one unhealthy habit with another!

Avoid “triggers.” A trigger can be anything that causes you to want to drink. This could be something stressful like watching the nightly news or scrolling social media. However, it can be something pleasurable like cooking a meal or video-chatting with a friend. It is important to recognize what your triggers are in order to plan for and work through it.

Remember non-alcoholic drinks. For some people, just having alcohol in the house can pose a difficulty in regulating consumption. If this is the case, move the alcohol out of the refrigerator, or avoid having it in the home altogether. Try having something in the fridge that you can go to instead when you’re craving a drink. Carbonated water (which comes in a variety of flavors) can be a nice go-to, or even diet soda.

Need more help?

Need a little extra help? That’s okay! The Washington Recovery Helpline is a great resource available to all Washingtonians who may be struggling with substance use. Call 1-866-789-1511 to speak with a specialist (available 24/7/365). You can also text this same number during Monday-Friday between 9 a.m. to 9 p.m. for treatment options, resources, and referrals.

You can also access www.skagithelps.org for a list of helpful resources.

Keep It Simple: Self-Care in the New Year

Reading Time: 2 minutes

Article and image contributed by Rosemary Alpert.

The calendar has turned,
a new year’s begun,
here we go 2021!

Stepping into this new year with hope and resilience, slow and steady movement forward, one day at a time. No resolutions, rather, deciding to keep it simple, focusing on daily self-care and compassion.

At least three times a week, I call a dear friend who turned 99 years old last October. She lives in an assisted living facility in Connecticut. Our conversations are brief and meaningful, for both of us. Almost guaranteed, with each call, especially during challenging days of separation and isolation, my friend, Sylvia, shares two pieces of advice: “Put your oxygen mask on first,” and, “You’re dealt a hand, play it out the best you can.” Daily wisdom from an almost centenarian.

The simplicity of this advice resonates within. “Put your oxygen mask on first,” does not mean being selfish, quite the opposite. Rather, it is true self-care. Being full of care for ourselves is vitally important, especially these days. What works for you?

Keep it Simple. Besides making sure to get enough rest, drink plenty of water, wash our hands, and wear our masks, here are a few keep-it-simple self-care thoughts: Let’s notice our breath; be gentle with ourselves; learn our limits; be our best advocate; ask and reach out; express daily gratitude; get outside; however it may be, take super-duper care! Then, we can show up for one another, with more presence and awareness.

Each day, we are gifted 86,400 seconds, a fresh start. Over these many months, when my mind started to turn into a hamster wheel, spinning out of control, I would stop whatever I was doing. Pause, focus, take a few breaths, remember what my friend Sylvia would say, “You’re dealt a hand, play it out the best you can.” One of my daily practices has become starting fresh with each new day. As with any practice, it is an ongoing learning experience. Some days, it’s not so easy. What this advice has offered is a way to appreciate, notice, and celebrate the littlest of moments within the progress of each day. Our accumulation of seconds count!

While working at the COVID-19 testing site, I asked a few coworkers how they keep it simple with self-care. Here are some of their responses…

  • Relax in bed, all propped up with a bunch of pillows, surround myself with snacks and watch Hallmark movies
  • Take a long hot bath
  • Search for painted rocks on hikes with my son
  • Call a friend
  • Long walks by the river
  • Learned how to quilt
  • Walk my dog
  • Quiet meditation
  • Spend time reading and journaling
  • Go for hikes
  • Spend time gardening, getting my hands in the dirt, connecting to the earth
  • Listen to calming music
  • Make dinner with my partner, then watch a funny movie.

Simple pleasures nourish the soul, keep us in the present, and keep us moving forward. Remember my dear friend Sylvia’s advice: Don’t forget to “put your oxygen mask on first,” and each day, do the best you can with your 86,400 seconds.

Happy New Year!!!