Let's Start at the Beginning

This post is part of the Relay for Kids in partnership with SOS Children's Villages. We've reached our goal in supporting the SOS Children's Villages, but please continue to share in support of our continual effort to help children in crisis. Scroll to the bottom to find out more.

My belly is full and round and sore from the kicks of my unborn son -- my third child, perhaps my last child -- due in just a few weeks. There is so much I wish for him -- a comfort in his own skin, at least one lifelong friend, a knowledge that he is good and powerful and human. Most of all, I wish for his health -- may he arrive easily and not too early, may he be born at a good weight, may he take naturally to nursing. I hope his early days will be calm -- we will leave the hospital quickly and he will get many peaceful hours lying on my chest, skin-to-skin, a reminder his mother will always be close, that our hearts beat in sync.



There is a mother in Pakistan right now rubbing her own swollen belly, wishing her own thoughts for her unborn child. She is guessing it is a boy and wonders if he will have his father's light eyes and her long fingers. If he will cry as much as his sisters did and hold her gaze as sweetly. She tries not to think too far beyond those early days because, most of all, she thinks about his health and her own. She has had no prenatal care, knowing she was pregnant by following the rhythms of her own body. She lives hours from any medical center and the one 3 hours away is dire, with one insect-infested bed and a bare medicine cabinet. She will instead choose to give birth at home, with her sister-in-law by her side, on the floor of her house, so she can at least be surrounded by familiar people and things. She hopes her labor will be easy and free of trouble, that her baby will be born, alive, with a strong breath and loud cry. She hopes he will be robust and her milk will be enough to feed him. That food will be sufficient for the growing family. She is worried about how they will afford to pay a doctor in case he gets sick, how they will even get to a doctor if they need one. She knows that anything could go wrong, because in her village it often does. She has known mothers lost in childbirth, babies still-born and those born too weak to survive their first weeks.



Her and I are from the same soil, born in the same country. We might share the same love for food -- salty pastry laced in tamarind, lemon-and-chili-smothered corn, a squishy, slippery mango in the heat of summer. Maybe we even look alike. If the dice had rolled differently, we could have had each other's life. But because I now live in a developed country with better health care, my chance of surviving childbirth is over 50 times better than hers. The chance of her losing her precious baby in his first month is 40 times higher than mine. What does that do to a community? For those mothers, fathers and loved ones, pregnancy and birth is a source of worry and pain instead of excitement and joy.



Of the 3 million babies the world loses every year in their first month of life, 99 percent are in the developing world, meaning this is simply an issue of poverty and lack of resources. The weeks following birth are an incredibly vulnerable time, but astoundingly 2 million newborns could be saved with a few low-cost measures. We know what needs to be done, but we don't spend the money to do it, and we don't always know how to get the aid to those who need it most.



We need better access to prenatal care that will improve the odds of a mother having a full-term pregnancy, giving her and her baby a better chance of surviving childbirth and the neonatal period. We need better distribution of the many efficient and cheap interventions such as clean water, soap, gloves and antiseptic that dramatically reduce infections in babies. We need millions more skilled birth attendants and greater medical care in rural areas. An investment of just a few dollars per capita in health measures can potentially eradicate preventable maternal and infant mortality in many developing countries. We need to start at the beginning of life, give each baby a healthy foundation; give his mother, who carried him with great hope, the comfort she will watch him grow. Even babies who survive but suffered from an illness in their early days will potentially carry the effects throughout their lives. We must start to help before birth and right after birth to ensure that all children will have the opportunity to reach their full potential and in turn, contribute to the happiness and betterment of their communities.



I can't wait to hold my son in my arms -- it is the last thought in my head every night as I drift off to sleep. There is a mother in Pakistan, a mother in Mombassa, a mother in New York, who is dreaming the same dream as me.



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Short Wisdom on a Long Planet

Our ecological problems are evidence of a deeper, spiritual problem whereby we, feeling incomplete, feed off the Whole; whereby we, feeling empty, use everything up in an attempt to fill ourselves; whereby we, feeling insignificant, scar the earth in order to feel significant.

Short Wisdom on a Long Planet

We keep turning one thing into another and calling it progress. We keep machining the beauty off of things as they are, using tools to create more tools, as if that will let us live longer. We keep burrowing into everything but ourselves: churning trees into lumber, animals into meat, wind into electricity, vegetables into remedies, silence into noise; turning the Earth, continent by continent, into one giant ant hill. We keep eating our way through the arms of the Universe, desperate for something large and quiet to hold us.

A Question to Walk With: Walk somewhere outdoors and with a friend or loved one, discuss your relationship with the Earth.

For more poetry for the soul, click here.

For more by Mark Nepo, click here.

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from Healthy Living Blog on The Huffington Post http://ift.tt/1PbUC3G

Short Wisdom on a Long Planet

Our ecological problems are evidence of a deeper, spiritual problem whereby we, feeling incomplete, feed off the Whole; whereby we, feeling empty, use everything up in an attempt to fill ourselves; whereby we, feeling insignificant, scar the earth in order to feel significant.

Short Wisdom on a Long Planet

We keep turning one thing into another and calling it progress. We keep machining the beauty off of things as they are, using tools to create more tools, as if that will let us live longer. We keep burrowing into everything but ourselves: churning trees into lumber, animals into meat, wind into electricity, vegetables into remedies, silence into noise; turning the Earth, continent by continent, into one giant ant hill. We keep eating our way through the arms of the Universe, desperate for something large and quiet to hold us.

A Question to Walk With: Walk somewhere outdoors and with a friend or loved one, discuss your relationship with the Earth.

For more poetry for the soul, click here.

For more by Mark Nepo, click here.

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.



from Healthy Living Blog on The Huffington Post http://ift.tt/1GKtCpL

Top 3 Ways to Bust 'Test Stress' With Yoga

If you are a teacher or a student, this is the time of year when stress is really building. Around the U.S., state exams are looming, high school students are preparing for SAT exams, and teachers are worrying about upcoming evaluations. For college students, this is the time of year for final exams, and pressure is building.

Have no fear! This past year, I've developed a yoga-based professional development program for teachers and students, filled with simple ways to overcome test anxiety. Below, find the top three ways to ease "Test Stress," and get some peace of mind this Spring:

Aromatherapy: Choose a scent that is pleasing to you. It can be an essential oil, or even a perfume or body spray that makes you feel confident. Wear this scent when you are in a happy relaxed environment. Perhaps wear it while meditating, or doing something that you associate with being relaxed. You can even wear this scent while studying. Then, wear the same scent to the testing room. Smelling the relaxing scent at the test will remind you of a less stressful time. The scent may also remind you of important information!

Stretch breaks: During testing season, there are super strict rules that teachers and students must follow in order for test scores to qualify. This doesn't mean you can't take a stretch break! Public school teachers who are proctoring exams can feel a lot of pressure, which makes it even more important to take short breaks. Use your break wisely, and stretch any tight parts of your body. Just doing a big morning stretch can make a difference.

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Students might feel trapped in their desk during a high-stakes test. Breaks can come in handy when feeling overwhelmed by a test. A structured break usually happens midway during long, high stakes tests. Use this break wisely! I recommend doing an easy seated twist in your chair to relieve tension in your middle back and shoulders.

Try an easy mindfulness meditation: Chances are, during testing season, you'll be doing a lot of sitting quietly. Make this a productive time, and learn to control that inner monologue that may be pushing more stressful thoughts in the way of your peace of mind. Just be aware of yourself thinking thoughts. Let the thoughts pass through your mind like a river, but don't jump into the river: don't let your thoughts carry you off. Instead, be aware of the thoughts you are thinking, and move onto the next one. Testing time can really bring on some anxiety that can be difficult to overcome. Use this meditation practice to get past those blocks so you can be your most effective self during testing season.

Yoga teaches us that moments are temporary, whether they are happy or stressful. The key is to be fully aware in every moment, so that you can take control of your thoughts. These simple yogic habits can help you push through negative thoughts and feelings, and bring your mind to a better place.

Testing season can be an amazing opportunity to prove the hard work you've done during the school year. Summer will be here before you know it, and the stress of test season will be behind you. Once you are enjoying the summer sun in June, testing season will be a distant memory. Do your best to make it a good one!

Lauren Coles has a MSEd in Teaching Urban Adolescents with Disabilities. She worked in the NYC Department of Education for five years, and started a yoga program at NYC Lab High School during her tenure. She is now the Founder and Lead Teacher of Daisy Office Yoga in New York City, and teaches for youth programs at Lighthouse Guild for the Blind.

Art by James Kelley

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Heal Your DNA With Your T and A

Part 1 of 3

No, not the T and A of the B movies -- this is about your thyroid and adrenals. You hear so much about DNA and genes determining your health. Genes are important, but they are not destiny. They can serve you or work against you, based on the status of your thyroid and your adrenals.

When these glands are out of sync, you struggle just to get through the day, everyone seems to drive you crazy, and no matter what you cut from your diet, the muffin top keeps growing.

This first installment in this three-part series will give you an overview of these glands and how central they are to your sanity. The second installment will allow you to understand the connections between them and your DNA, and the third installment will give you some guidelines to get them firing on all cylinders, so you can rock your mission.

Meet Your T and A

These glands work side by side with your ovaries or testicles or both, if you're so blessed.

Top symptoms for thyroid disease include:
  • Weight gain

  • Fatigue

  • Hair loss

  • Dry skin

  • Intolerance of cold temperatures

  • Constipation

  • Hoarseness

  • Depression

  • Irregular menstrual cycles


Top symptoms of adrenal dysfunction include:
  • Weight gain

  • Fatigue

  • Sugar cravings

  • Salt cravings

  • Anxiety

  • Insomnia

  • Poor stress tolerance

  • Muscle cramps and weakness

  • Low or erratic blood pressure


Where is your thyroid, and what does it look like? Imagine a bow tie. The size of it, the shape of it, and where it sits on the neck are all good approximations of your thyroid. Your adrenals are a little more hidden. They live inside your back, on top of each of your kidneys, and each is a lump of tissue about the size of a large blueberry.

Your thyroid gland makes three active thyroid hormones, called T4, T3 and T2. These hormones control how quickly your body converts food to energy and how quickly you repair your hair, skin, nails, cartilage and intestinal lining. [1]

The adrenals make over 50 hormones with the top billing going to cortisol, DHEA, and aldosterone. [2] These hormones control lots of important things, including your:

  • Stress response

  • Blood sugar

  • Blood pressure

  • Inflammation

  • Immune system

  • Fluid balance

  • Reproductive hormones

  • Cycle of waking and sleeping

  • Body weight


As important as these glands are, why would anything ever go wrong with them? This is an area where the two differ greatly. Your thyroid's kryptonite is your own immune system, and the adrenals' main problem is they try too hard to keep up.

Your immune system tries to guard you from dangerous things, like streptococcus bacteria or influenza viruses. If your immune system is not sure if something is a friend or foe, its usual response is to attack rather than ignore. When your immune system attacks something from outside of you that is harmless, you have an allergy. Some allergies are a minor nuisance, like seasonal allergies; others are life threatening, like peanut reactions. The immune system can also be driven to attack something harmless that belongs inside you. This is called autoimmune disease, and that is how most thyroid disease starts.

Our current understanding is that a perfect storm occurs involving genes, the environment and the immune system. Thyroid disease clusters in families, and everyone has some level of exposure to chemicals that could trigger thyroid disease. The genes determine whether or not these chemicals will build up in the thyroid. The last piece is immune stress. If someone has an ongoing infection, bad allergies or unhealthy digestive flora, that can trigger the immune attack against the chemical-laden thyroid. When this attack damages the gland, it becomes unable to provide enough hormones to meet the body's needs. The most common version of this is called Hashimoto's Thyroiditis. Healing Hashimoto's involves two things: 1) undoing the steps that gave rise to it (as much as possible) and 2) helping the body regulate the amount of thyroid hormones present, since the thyroid is not doing a great job at it.

So, since thyroid disease is driven by a mistaken immune system, what goes wrong with the adrenals? The exact same thing can happen in the cases of Addison disease or Cushing syndrome, but these are both rare, affecting only a few people per million.

Since the adrenals manage stress, they prepare your body to perform harder in life or death situations. We call this the "fight or flight response" or the "stress response." If this happens every now and then, it is likely good for us. The problem is that modern life is fraught with things that don't really endanger us, but trick the adrenals into turning on the fight or flight switch. Not only is staying in the stress state dangerous, but there is a vicious cycle: The more we are in it, the easier it is triggered.

This triggering involves the adrenal glands, as well as the adrenal-regulating glands in the brain, the pituitary and the hypothalamus. This system is referred to as the Hypothalamic Pituitary Adrenal axis (HPA axis for short). When the HPA axis has gone into stress mode so much that it only takes the slightest provocation to set it off, we call this HPA dysfunction or adrenal dysfunction.

Mind you, adrenal dysfunction is not a disease, like thyroid disease. It is an exaggerated and unhealthy adaptation to stress. This distinction is important because correcting adrenal dysfunction is less about manipulating the amount of adrenal hormones in the body and more about lowering the number of stress triggers and raising the body's resilience.

If you are wondering about the health of your T and A, below are some free symptom quizzes you can take, some personalized recommendations, as well as lab tests you can do in conjunction with your doctor.

Symptom Quizzes:

Thyroid -- http://ift.tt/1zhZhiq
Adrenal -- www.adrenalquiz.com

Lab Tests:

Thyroid:

  • Basic screen - TSH, free T3, free T4, thyroid antibody panel


  • Thorough check -- This includes the basic screen above, plus a thyroid ultrasound, reverse T3, thyroglobulin, basal metabolic rate.


Adrenals:

  • Basic screen -- 4-point salivary cortisol panel


  • Thorough check -- This includes the basic screen above plus blood levels of AM and PM Cortisol, DHEA, Pregnenolone, ACTH, and adrenal antibody panel.


In the next issue, I'll tell you how these glands jointly determine whether your DNA is serving you or not.

References:

[1] Kirsten D.The thyroid gland: physiology and pathophysiology. Neonatal Netw. 2000 Dec;19(8):11-26. Review.

[2] Kemppainen RJ1, Behrend EN. Adrenal physiology. Vet Clin North Am Small Anim Pract. 1997 Mar;27(2):173-86.

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Science, Not Politics, Should Drive Trade and Regulatory Decisions

The Obama administration issued a stinging rebuke of the European Union's decision this week to allow countries in Europe to "opt-out" of U.S. imports of genetically modified (GM) foods and feed. The U.S. Trade Representative said that such a rule "ignore[s] science-based safety and environmental determinations" that modifying crops in laboratories is no more harmful than traditional cross-breeding crops in the fields. Yet, in today's hyper-politicized culture, the regulatory process in the United States is also often hijacked by special interest groups that subvert science in favor of their own emotional "narratives" that can be deeply misleading.

Modern advances in food science, both in how we produce and deliver food, have become key battlegrounds in the science versus fear-mongering debate. On the production side, GM foods can offer a much-needed path to feeding the world's population. In the United States, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have carefully studied GM foods and found them safe. The lack of any scientifically valid concerns, though, has not stopped special interest groups from seeking federal and state laws requiring that GM foods be labeled. Also, as much as the federal government may want to cast aspersions, the USDA has held up approval of modified salmon despite clear science that such fish are safe.

The politicization of the federal regulatory process takes on a whole new level, though, when one federal agency funds special interest studies that undermine another agency's scientific conclusions key to federal regulations. This has been happening with bisphenol-A (BPA), which has been used since the 1960s to coat metal food cans to stop germs from growing in the cans that can be harmful to consumers. It has long been well understood that BPA molecules can migrate from the packaging to the food, and the FDA regulates BPA as an indirect food additive.

Here, the global community is united. The FDA, along with the European Food Safety Authority, Health Canada, and the World Health Organization, has studied BPA extensively and found its use in food containers to be safe. These groups have grounded their decisions in science. In short, they have found that humans rapidly metabolize BPA and that any BPA ingested is excreted in urine. Since 2000, though, National Institutes of Health (NIH) has funded $172 million in research of BPA. Many grants have gone to scientists supported by the same groups that oppose GM foods regardless of science -- Greenpeace, Natural Resources Defense Council, and others. Not surprisingly, these scientists produce studies critical of BPA.

In response to alarmist reports, a subcommittee of the FDA's science board recommended in 2008 that the agency re-examine the scientific basis for approving BPA. Last year, the FDA completed a four-year review of more than 300 scientific studies and once again found no evidence that BPA is harmful to humans when used in food containers and packaging. The broader scientific community found the studies critical of BPA to be fundamentally flawed. At this point, NIH must stop funding scientifically questionable studies or it will risk harming the American government's credibility to be stewards over important scientific issues.

The tactic of trying to influence regulations by undermining science is not unique to food science or any political party or cause. Several years ago, reproductive rights groups rightly called foul when the FDA, under pressure from conservative activists, held up the Plan B over-the-counter pill despite science proving the drug's safety and effectiveness. We saw what happened with the measles outbreak last year when libertarians across the political spectrum refused to follow regulations based on sound science that children be immunized from certain diseases, including the measles.

Progressives who believe in a strong regulatory regime should follow the U.S. Trade Representative's sentiment and oppose the use of junk science to undermine the credibility of federal regulations. Since Vice President Gore's Reinventing Government efforts in the 1990s, progressives have grabbed the pragmatic position in the debate over appropriate levels of government regulation. Federal agencies should get smart on an issue, develop targeted regulations, and effectively facilitate commerce while assuring appropriate protections.

As technology advancements continually push against our political and moral boundaries and regulatory agencies grow their footprints, it becomes increasingly important that science, not politics drive regulatory decisions. Especially when it comes to life's basics needs, such as finding ways to make more plentiful and less expensive, if scientific facts become undermined for political expediency, the most vulnerable people among us will lose.

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Avoiding Social Vampires: A View of Life from the Doughnut Aisle

I recognized her as she exited the produce aisle. I was sure she saw me too. A negative and nasty former corporate acquaintance, the type of person I call "low frequency." My previous interactions with her confirmed that she reveled in opportunities to be mean. I had witnessed her with others. On top of being mean, she was smooth as hell. She was skilled at coating her disguised insults with just enough sweetness to confuse the best of people. Our paths hadn't crossed in awhile, I hoped to keep it that way so I lingered over the fresh herbs and tomatoes keeping an eye out for a safe trajectory to a check-out.

That's right, I wanted to avoid this toxic social vampire. We had a history.

I rarely trusted myself to be strong in these situations. I dreaded the inability to scrub out the shitty residue left in my brain from such an encounter.

Today, I definitely wasn't up for it.

As I waited in the check-out line I felt her presence before I heard her voice; she began unloading her basket behind me, while reading aloud the headlines from the trashy magazines. I didn't turn around. I felt my breath change, my posture stiffen. I fixated on the large clock hanging directly across from me, the second hand sweeping away time -- wishing I had selected another line. We were stalled for a price check, while the elderly woman ahead of me argued with the cashier over the price of toilet paper.

The tap on my left shoulder caused me to flinch, instinctively I turn around. "Well that is you, couldn't miss that hair. Guess that won't be staying around long, I hear you've got the cancer bug. And look at you still buying all that healthy stuff, not that it's going do you much good now ­­­-- that must be a piss off. I mean, all that living healthy for nothing."

I tuned her voice out by focusing on the conveyor belt; judging her food choices and her words. Judging HER. Grocery lines are the ultimate display of vulnerability I thought, we reveal so much about ourselves through our food choices.

Mine represented survival, as did hers I realized.

We are all trying to survive whatever way we know.

To say her words felt like getting slapped in the face would be an understatement. My blood was hot, my heart racing. I've never been one who could generate a witty response on the spot, I did however contemplate delivering an East Coast throat punch that would land her ass back in the doughnut isle where she had clearly spent some time looking at her stockpile.

Breathe and say nothing I told myself. It equals a NO. Silence IS a powerful answer.

The Mantra "Take no shit-do no harm" ran through me.

When I tuned back in, she was spewing comments ripe with conditions that commanded my compliance.

"Here I am with my doughnuts and potato chips. Yep, I know, that's what I'm eating these days, it makes my life happier."

Her rambling segued into how she hated her stressful job, but needed the money. Lamenting about her kids, and the wasted years, some of dieting and exercising only to end up where she began.

Again, attempting to reinforce that my lifestyle was futile, she offered:

"My advice to you is that life's too short to deprive yourself. If I were you, I'd be eating whatever I wanted and lots of it. You've got a free ticket now. I wasted lots of years eating salads and it didn't do me a damn bit of good, just like you hey. I wasted too many years giving up things I loved; besides, you could stand some meat on your bones."

As I paid the cashier, I managed to utter: Well, it sounds like you have stock piled an abundance of wasted time in your life. I'd be pleased to take it off your hands anytime.

I turned and left.

In the safety of my car I dug into my judgment laced organic strawberries, still reeling from the shitty encounter.

Her words made me want to justify my choices, my faith in life. I wanted to inform her toxic ass that I wouldn't lose my hair.

I wanted to tell her she was ALL wrong.

And then it started... the old mental tapes on replay. Old voices began making excuses for her.

Maybe I could have been nicer, she was misery on two legs. Maybe I could have tried to make her feel better.

She was using my situation to tell HER story, one of regret and wasted time. She had attempted to hand me her shit to feel better at my expense.

Maybe I could have said, it must be hard to see the beauty of life when you're stuck in the same rinse and repeat cycle of settling and feeling like you have wasted your life. It's hard when relationships aren't like you dreamed and you wake up in a life day after day that feels like it's for nothing.

We all get knocked down. Being knocked down in life hurts.

It's hard to see the beauty in ourselves when we're feeling defeated, stressed and tired.

When you hate your job but the bills and the expectations pile up. It's hard to see the beauty when you feel trapped.

Maybe I could have told her to remember that even if she felt she has fallen down, felt overwhelmed, and just wanted to burn it all down, that she can always get back up.

I didn't say any of that.

Because... here is what I know without any doubt. There will always be people who cannot accept or handle your grace, your beauty, your wisdom, your heart; because they can't find their own.

So I summoned everything I had in me. I walked away. I chose me. Zero excuses. Zero desire to fix. Zero fucks given. That's the strength that we all have. And to me -- that's the real beauty of life.

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On Hold

There is something infuriating and infantilizing about dialing a phone number and reaching a recorded message. Even if the amount of time lost in only a few seconds, the helplessness of interacting with a non-sentient being can be hard to handle. This is especially true when there is waste built in to the messaging. Like anyone, I've spent a lot of time on the phone with a recording on the other end, and it's given me the chance to think about all the ways we could be doing better.

"Unusually high call volume"

This claim is the telephonic equivalent to crying wolf, a reasonable statement made meaningless by overuse. Sure utility company, tell me your volume is high when massive ice storms disable thousands of power lines, but don't pull that line with me on a normal Tuesday afternoon. It's not "extreme" or "unusual" or if it happens all the time.

"If this is an emergency"
Often a recording will tell you what to do if you are experiencing an emergency. This is especially common with doctor's offices or health care providers. Usually the instructions include hanging up and dialing 911 and/or going to the nearest emergency room. It seems reasonable, but let's break it down. If there were really an emergency, and the person chose not to call 911, (the number they have been conditioned since birth to dial in an emergency) then maybe they have a good reason for calling you. And even if they should have called 911 instead of you, having them wait on the line listening to a recording is not the best way to handle the frightened person. If you see a distressed person on the street and they ask you for help, do you tell them to call 911? No. You call for them, or you find out what they need and go from there.

"Please" and "Thank you"

Like pouring too much sugar in our coffee, we in the United States have a pervasive habit of overdosing instructional messages with terms of courtesy: "Please press 1 if..." "Please try your call again later." "Thank you for your patience." If I am calling you, I want something, you don't have to thank me for that. If I have to wait to get what I want, you don't have to say please, or even ask me to do it. I am an advocate for manners, but such flourishes are meaningless on a recorded message, like having robot ask "How are you?" before launching into the sequence. My experience seems to show a correlation between the number of times a phone message thanks me and the grievances I suffer on their behalf. Good manners from a phone recording are not what I'm after and it only makes me more likely to be keyed up by the time I reach a real human, and that's a situation where actual courtesy is called for.

"If you are calling outside of normal business hours"
It's fine for you to tell me what to do if I call outside normal business hours, but only if I am actually calling outside normal business hours. If the standard pre-recorded message that I will reach anytime I call 24/7 tells me what to do in this case before they tell me what to do if I call during normal business hours, well that just doesn't make sense.

Enter your customer ID

One of the most logical uses of an automated answering system is to collect information and categorize callers to better direct them to the person who they need to speak to. It's common for recorded messages to make use of various forms of phone-number identification before they connect you with a real person. "It seems like you're calling from a number we have on record," caller verification "confirm your zip code" and information gathering "enter your customer ID number followed by the pound key" are good practices that make a lot of sense. Where this practice goes wrong is when the information the caller enters doesn't make it to the person they end up talking to. There is something double-extra annoying about parroting your 18-digit user ID when you just typed it in. Don't collect it unless you can use it, eh?

"Listen to this entire message, as our menu has changed"
It might seem strange but these words, this message is the ultimate in phone call irritation. I think it's because it is so frustrating to call a number day after day and be constantly told that the message is new when it absolutely is not. If every time you record a message, you tell the callers that the message is new, then the message will never not be new. The next time a message is recorded, it will be new. If someone took the time, after some preliminary time period, say 30 days, to re-record the message with everything else was the same except the "new message" notification, then it would make sense. That just doesn't happen.

Best Practices
The good news is that each of these complaints can be converted into an improved process. If there are any benevolent robots reading this article, I recommend you apply these practices for phone recordings include:
• Sequence the information in order of the most common caller
• Cut out unnecessary words
• Don't collect information you can use it
• Spare the excuses
• Just re-record and don't talk about it
If more 800 numbers and insurance companies or department stores followed these policies, their customer service reps would have a vastly better job satisfaction because the people they speak to would be vastly less irritable. It may seem like I'm being incredibly nit-picky, but it's about more than just the wasted time, it's about the helplessness of being a sentient being that is utterly at the mercy of a machine, it's about being a human-shaped peg trying to fit into an electronic hole.

For my part, I try to be nice to the recordings. It does me no good to get stressed out yelling at a machine or shouting "Two.....TWO.... TaOOH!" into the phone. These recordings are like old-fashioned schoolteachers, if you raise your hand too eagerly, they skip right over you. I try to adopt a pleasant, even sugary voice when I say the inevitable "Operator" "Help" "I need something else." I might never get the help I need but I won't let it ruin my day.

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The Gift of My Anger

I love being angry. I really love it. I'm not being sarcastic or ironic here, I truly mean it. My anger is precious -- when I get angry, I know it is a wake-up call, a call to action, and a call to speak my truth.

I wasn't always this way. Oh, no. I was always a "good girl." All throughout my childhood, my teens, my 20s and well into my 30s, I was a sweet, happy-go-lucky good girl. Then something happened -- actually, something kept happening, and that something was something that felt truly and deeply awful. That something was panic disorder. I started having severe panic attacks in my late teens. When they would revisit me, I experienced times of great stress. It wasn't until I began therapy in my 30s that I was able to uncover the root issue, which was suppressed anger. The really interesting thing was that I wasn't even aware I was angry when the panic attacks were triggered. That's how suppressed my anger was. Once I understood that, I began to understand myself a lot better.

I was raised in a family where my anger was frowned upon or discounted. I also learned somewhere along the line that that young ladies didn't get angry and so, anger -- mine, my parents', or anyone else's made me highly uncomfortable. I learned to be a master mediator -- a skilled anti-anger, non-confrontational person. I am happy to say that person no longer exists.

I now get angry and I love it. I know that when I get angry it is because some boundary has been crossed or violated. I never sweep my anger aside or suppress or repress it. I've learned to deal with it in a direct and effective way. I never go off half-cocked and start screaming and yelling at someone. In fact, it is extremely rare that I do scream and yell. I've also learned to keep to the original issue that made me angry and not veer off into a litany of other "wrongs." Because anger can be a tricky and sticky thing where many other issues (sometimes related and sometimes not) and other triggers can all come together in both the heat of the moment and in our efforts to be heard as well as to protect ourselves from further violations. People with hair-trigger responses need to count to at least 10 or take deep breaths and manage their anger. I find I'm at the very opposite end of the spectrum, needing to make a point of addressing my anger at first go (otherwise, I'm presented with repeating patterns that ask me to express my anger clearly.) Anger, like all of our emotions, is a gift -- unwrapping it wisely helps us to understand our selves better and live our lives more fully.

When I am angry, I ask myself these questions:

  1. Why am I angry? Has some personal boundary been crossed?

  2. How angry am I? When I become fully enraged it is usually a sign that it's an old issue -- an old trigger that needs to be looked at and addressed outside of the heat of the moment.

  3. How can I effectively deal with this anger? Do I need to speak up? Usually, the answer is yes, though I've often had butterflies in my stomach. Clear and effective communication is both necessary and courageous. Often, boundaries need to be stated more than once so that they remain clearly marked.

  4. How can I release this anger? Am I addicted to my anger? Sometimes, I find my anger lingers even after it has been addressed. When this happens, I do one of several things to get the anger out of my system. Either I write a letter that I do not send or vent to a compassionate friend or sometimes, I find listening to rock music at all volumes and dancing around like a teenager really helps.



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How to Stop Procrastinating Now

Do you find it hard to motivate yourself to do particular tasks or jobs?

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How do you feel when another week goes by and you still haven't done what you promised yourself you would do -- maybe a month or even six months ago?


In my experience, a lack of motivation can be caused by thinking too much about a task in its totality. We look at the pile of ironing or the mountain of filing and we groan under the weight of it and we think "Oh there's so much to do -- I'll never get through it all. It's going to take ages." We feel drained just thinking about it. We make a promise to ourselves, "I'll do it tomorrow, definitely tomorrow -- when I feel more like doing it." I'm talking here about filing or ironing, but it could just as easily be writing up a report or thesis, doing maths homework or redecorating a room.

The Cost of Avoidance
A college friend, back in the day, summed up very well, the feeling that we get when we don't do what we know we should be doing. Instead of going to the library to research her essay, she had taken the afternoon off and had gone into town to meet a friend. She said "Taking the afternoon off was a total waste of time, because I couldn't stop thinking about the essay and all that I had to do. I couldn't relax -- it was on my mind all of the time. It would have been easier to go to the library and make a start on it -- putting it off just wasn't worth it."

End Procrastination Now
To put and end to procrastination, you need to focus on doing just three things. When we apply the three items' rule, we immediately reduce the task to a more manageable level. "Three -- ah yeah, I can manage that -- no bother -- three -- sure I'll have those done in no time." We discover that doing just three things, gets us over our initial foot dragging, lack of enthusiasm.

Quite often, when we make a three item start, we realize that it's not that difficult to keep going and we decide to do a few more and maybe a few more after that. Sometimes we feel so much in the 'groove' that we decide to do the whole darn lot in one go.

But even if this doesn't happen, even if we stick to doing just three things, we still get to feel proud of ourselves, we still get to feel a sense of achievement -- we set ourselves a challenge and we stepped up -- we delivered -- we did the three things that we said we'd do and because we achieved our goal, we feel better about ourselves -- our self esteem goes up. The other thing is, if we manage to apply the three a day rule over a seven day period, that's usually enough to create a sizable hole in even the biggest mountain or pile.

What about you? Would the three item rule work for you?
Please leave a comment, I'd love to hear your views.
For further tips and resources, you might like to check out my website.

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Grieving My Brother's Death in Sobriety

Three years ago this week, I received a phone call that changed my world as I knew it forever. It was my dad calling around 3 p.m. on a Sunday afternoon. After what seemed like hours (but was probably a minute or two) of listening to him in hysterics trying to put together a sentence to let me know what had happened, he did: "Your brother," he said. "He's gone."

In walked denial, numbness and shock. The first stage of grief.

Up to until then, I had spent 32 years waking up morning after morning taking for granted that life goes on. I woke up each morning believing that we and the ones we love will live forever. And on April 22, 2012, that changed with a phone call from my father telling me that my brother, who was 29 years old, had died from an accidental overdose from a fentanyl patch.

I had not been drinking this particular Sunday, which was unheard of for me. I can't remember a Sunday prior to this that you wouldn't have found me at a local terrace café that offered bottomless mimosas for $10. I was usually in a blackout by 3 p.m., but this day I didn't go and I hadn't been drinking.

I remember sitting on my couch and feeling so helpless. I was convinced that there had to be a mistake. I went outside and fell to the ground. As odd as it may sound, I just needed to be connected to something. I wanted to cry but the tears weren't there, so I screamed. I couldn't process the news. Just because somebody calls and tell you that your brother has died doesn't make it real. I had just talked to him a couple days prior. We were planning on taking our nephew to a NBA game and decided to wait to do it another weekend. And as much as I didn't want to believe what my dad had told me, I knew that it was true. I just didn't know how to process that. I couldn't wrap my head around what life without my brother looked like.

I wasn't sure what I was going to need to pack or how long I would be at my parents' house, but what I knew for certain was that I needed every ounce of alcohol that I had in my house to get me through. I found a cardboard box and packed everything I had, including a six-pack of Modelos, a few Blue Moons, half a dozen bottles of wine and all the half empty bottles of liquor that had been left over from parties. I remember looking at all of it, thinking I needed more and wondering how I was going to get it. I think my supply lasted me a couple of days and then I relied on friends to bring more throughout the week.

I started drinking around 8 p.m. that night and didn't stop for 49 days. That's when I finally landed in rehab. I had cried a lot over the course of those 49 days, but it was all through a drunken fog, and I would typically just drink more to pass out when the pain was unbearable. I knew I was an alcoholic and had known that for years, but my brother's death gave me every excuse I had ever wanted to drink like I wanted to and that's exactly what I did.

It wasn't until rehab, when I could no longer turn to alcohol as my solution, that I really started to grieve my brother's death. I had so many emotions going on in my head and I didn't have anything to put into my body to escape or numb those feelings. I don't think I have ever felt more uncomfortable in my entire life.

My first year in sobriety was a year of a lot of firsts. Everything I experienced sober for the first time, I was also experiencing it without my brother for the first time and trying to navigate my way through the grief process. Birthdays, holidays, family vacations and even simple family dinners were difficult. I had been drunk at all of these things for years and they were all reminders that my brother wasn't there.

Looking back, I honestly don't know how I made it through that first year without picking up a drink. What I remember from that first year was being uncomfortable... a lot. I sat with all that uncomfortableness and felt things and allowed myself to feel for the first time. I cried a lot. I slept a lot. I ate a lot of Krispy Kreme donuts. I got to know myself. I got to know others. I learned to accept help from people who care about me. I stopped beating myself up for having feelings. I learned that life isn't always good, but it also isn't always bad. There are good days and there are bad days but I don't have to drink for either of them. Feelings won't kill me but drugs and alcohol will.

Navigating sobriety and grief can be tricky. My alcoholism can mask itself as grief and that's something I have to be aware of. I can't predict when grief is going to show back up in my life or when new grief is going to come my way. There is always a bitter sweetness moving forward after such a loss, but in my experience being sober and navigating grief is a whole hell of a lot better than drinking it away.

I don't take for granted that the people I love are going to be here forever. My brother's absence is a constant reminder of that. My life has changed and it will never be the same, but sobriety gives me the opportunity to live my life in such a manner that my regrets are fewer and my love is bigger. I sat in denial and anger for 49 days with nothing but alcohol to keep me company. Finding acceptance has been key in dealing with sobriety and with grief. I don't always have to like aspects of either, but I have to find acceptance in both to move forward and that is exactly what I have done.

Over the past three years, Grief and I have developed a friendship of sorts. She is always there... sometimes all up in my business and other times sitting quietly in the background. She has become a part of my life. And when you spend as much time with her as I have, you start to understand and appreciate her. She reminds me of how much I love and miss my brother. She reminds me of what is really important in life. Sometimes I hate her and sometimes I love her. She has taught me so much about who I am and just how strong I am. She has shown me how to survive and live without someone that I love so dearly. She can be ugly and messy and graceful and beautiful all at the same time. She is unpredictable and will show up when you least expect it. She zigs when you think she is going to zag. She's patient and feisty and persistent. Sometimes she overstays her welcome and other times I miss her dearly. There is a peace when she leaves but I know she will be back. And when she shows back up, I will greet her with open arms because she always leaves me a little stronger yet a little softer from my time spent with her.

Originally posted on After Party Magazine

Need help with substance abuse or mental health issues? In the U.S., call 800-662-HELP (4357) for the SAMHSA National Helpline.

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Sharing Faith: How I Found Healing at a Funeral

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On the four-year anniversary of my father's passing, I attended a funeral. Well, I woke up that morning thinking I was going to a funeral. Instead, it was a celebration of life and a celebration of which I had never experienced before.

To put it in context, I am Jewish. In Judaism, we have special rituals, as do many other religions. We bury the dead within three days and sit Shiva (mourning) in our homes for seven days. We don't have viewings, we bury in a simple box, the body lovingly washed and then wrapped in white gauze by members of a ritual committee. There are no flowers as the origin of them was to perfume the bodies in cultures where the burial happened at a later time.

I lost both my parents four years ago within three months of each other. Attending funerals still makes me feel like I can't breathe, my chest tightens up and I ache inside. But this day, for the most part was different and there was healing for me wrapped up in a different culture and the strong and beautiful connections I witnessed between the family, the congregation and the clergy and choir.

The service/celebration I attended was at the EBON (Everlasting Believers of the Nazarene) Temple. There was an open viewing the night before and that morning of the funeral, and lots of flowers. There were Deacons and Pastors, some visiting from out of town as well as a full choir and musicians playing the organ, electric guitar and drums. The family wore white, as did a group of women called the Mothers of the Church. The church was not elaborate, but the energy emanating from the pulpit and the congregation was moving, literally. People were on their feet, waving their hands, and singing praise.

The Pastor belted out The Lord's Prayer, backed up by the choir. There were AMENS shouted out from those in attendance. There were testimonies from friends and memories shared from his adult children, all ending with "we know we will see you again."

And then the Pastor gave his prayer, which felt like a sermon and testimony combined. The choir hummed and the musicians accompanied and the congregation swayed along. It was moving. It was stirring and it was riveting. It was a cultural encounter that I had not experienced and I could feel the love and compassion inside the building, but more so, throughout the community that was supporting the family.

It was a celebration of life. Three big-screen TVs, two hanging on either side of the pulpit and one over the entrance so those on the pulpit could also see, showed family photos throughout the service. When the pastor spoke, Psalms and Bible verses appeared on the screens. I have not been in a lot of churches, but knew instantly that technology was being used in this church in a way I had not seen before and was another link to connecting members with each other.

What finally brought me to tears and took me back to my losing my dad, was the military salute. I felt like I had left my body as I watched the two service men march slowly in their deliberate cadence and remove the flag over the casket, fold it and present it to his wife, and then two more to his children. I felt transported in that moment to four years ago when a flag was handed to me as the soldier looked me right in my eyes, thanking me for my father's service.

Despite the celebration of life, there is still a family in mourning, missing a wonderful man, husband and father who impacted others in a positive way, as so many shared that day. I know their church community as well as friends and colleagues will rally around them. I felt honored to witness the connections they had with each other.

Before I left, I hugged his wife, whom I have known for several years and shared with her a piece of my culture. In Judaism we say, "May his (her) memory be a blessing." I already know from what I witnessed, that it is.

Photo: Flickr

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Pregnancy Loss and the Medical Profession: A Parent's Perspective

There were many reminders when I went for my routine gynecological check-up that morning. The waiting room where I had looked up baby names on my cellphone, trying to find the perfect middle name to go with the first name we had selected. The fetal monitoring room where the medical assistant had searched for my baby's heartbeat, trying to look nonchalant as the minutes ticked by without success. The office where I had waited anxiously for my husband to arrive and learn the sad news that our son had died in utero at 31 weeks gestation.

I sat there that morning seven months later, my womb conspicuously empty, trying to avoid looking at the faces of mommies-to-be smiling up from the covers of pregnancy magazines, taking deep breaths to avoid becoming overwhelmed by the cascade of memories and emotions flooding back.

I decided to text with the other moms from my pregnancy loss support group, knowing that they would understand and help me through. I was still holding my cellphone when Dr. P., the physician who had delivered my stillborn son, walked into the room.

"Do you have pictures?" he asked, smiling warmly and gesturing at the cellphone in my hand. I looked at him quizzically, unsure if I had heard him correctly -- giving him an opportunity to take his foot out of his mouth, if I had. No luck. "Do you have pictures of the baby?" he repeated, his tone was avuncular; he was clearly oblivious to who I was or his mistake.

"He... was... stillborn," I said slowly, my mouth feeling like cotton. Recognition spread over Dr. P's face. An immediate apology was quickly followed by offer of a referral to another gynecologist. The appointment proceeded awkwardly from there. I'm not sure who felt worse or who was comforting whom.

When I have shared this story with friends and acquaintances, many have had harsh words for Dr. P -- some calling him a jerk or worse. While I am frustrated by his inept handling of my visit, I don't think it's fair to ascribe Dr. P's behavior that day to a character flaw.

I believe that most people who go into the medical field do so out of a compassionate desire to help, fix and make better -- and Dr. P is no different. But in medicine, as in life, the universe has a way of confronting us with our own helplessness and powerlessness, at times.

Few situations highlight our inability to fix and make better more starkly than the loss of a baby. Medical professionals treating a family affected by miscarriage or stillbirth are faced not only with the inability to fix or heal the baby who has died, but also uncertainty about how to respond to the grieving parents.

As a parent who has been through two miscarriages and a stillbirth, I have had the opportunity to experience medical professionals' responses to pregnancy loss first hand. Some were comforting and validating. Others -- like Dr. P's -- have been clumsy, hurtful, or off-putting. While I believe that each of the medical professionals described herein were good actors who wanted to provide comfort and care, some lacked the tools to do so, or were hindered by their own reactions to inexplicable loss. Below are some thoughts, grounded in my personal experiences, that I hope medical professionals will consider when treating families affected by pregnancy loss:

Remember: What could be a routine part of your work day may be one of the worst moments of our lives. At the D&C after my first miscarriage, one of the last things I heard before falling asleep under the anesthesia was the sound of my doctor complaining gracelessly about the temperature in the procedure room. The first thing I heard upon waking up was the sound of two medical assistants arguing. While it is normal for day-to-day conversations and interactions to play out in the work place, it is also important to be respectful of the grieving parent and foster a supportive environment when providing medical care.

It means a lot to know that our loss matters. I will never forget the reproductive endocrinologist who took the time to call me personally and offer condolences after our first miscarriage. It sent the comforting message that our baby and our loss mattered and were worthy of his time.

In each of our losses, subtle messages from the medical staff validated or invalidated the importance of our baby and our loss. There was the doctor who met us at the hospital for the sonogram that confirmed our son's death in utero at 31 weeks pregnancy (even though there was another doctor present) and sat with us as we cried. Her responsiveness was juxtaposed with the doctor and resident who seemed in no rush to come to my bedside when I was in active labor, leaving me scared, confused and in pain through the first two-thirds of the delivery and wondering if I mattered less because my baby was dead.

Be mindful that there is a fine line between normalizing the commonality of pregnancy loss and minimizing our experience. While it can be helpful to communicate that pregnancy loss, particularly first trimester miscarriage, is more common than we may realize, it is important to convey that this does not take away from the trauma and pain of our own loss. Just as we wouldn't minimize the grief experienced by a middle-aged adult whose parent died by saying, "You know, it is very common for middle-aged adults to lose a parent," we should avoid minimizing the pain of someone who has experienced early pregnancy loss.

Realize that shock and adrenaline may protect us in the first days, with deeper emotions setting in as shock fades and hormones plummet. I recall seeing my doctor five days after my first miscarriage, confident that I was coping well. A few days later, reality set in, hormones shifted, and I found myself highly anxious and depressed. Doctors should consider checking in with women several of weeks after a pregnancy loss and screen for postpartum depression, rather than basing their assessment of our mental and emotional wellbeing solely on the hours and days immediately after a loss.

Consider ways to ease the stress of follow up medical visits. As the opening story illustrates, medical visits can raise many strong emotions for women who have experienced pregnancy loss. Medical practices should consider steps to make these appointments less emotionally taxing, for example not making us sit in the waiting room with pregnant women and flagging our charts so we are not asked inappropriate questions. While I would like to think that my experience with Dr. P was an anomaly, unfortunately I know other women who have faced similar questions after a loss.

If we become pregnant again, don't minimize or mock our fears of another loss in an attempt to alleviate our anxiety (or your own discomfort with our anxiety). I'll never forget the doctor who -- after my first miscarriage -- mocked my fears in my next pregnancy, pointing to my engorged breasts and saying, "they don't stand up on their own like that if you're not pregnant." Just moments later, he had the unfortunate task of diagnosing my second miscarriage.

Inexplicably, that same doctor couldn't resist the urge to poke fun again when I saw him 12 weeks pregnant a year later. First, he mocked my husband for not wanting to look at the sonogram screen until a heartbeat was confirmed, whispering to me that we shouldn't tell him that we saw the heartbeat because he hadn't had the faith to look. Later, he responded to our nervous questions by saying he would "laugh my ass off" when this child was a rebellious teenager. Far from being comforting his response was off-putting and invalidating of our fears. Unfortunately, his cocky reassurance was also misplaced. Our son was stillborn.

Rather than try to talk parents out of how we are feeling, recognize that fear of loss is part of our reality and support us as we try to live with it.

Know that your care matters, even when there is a sad outcome. While my story may not have a happy ending, it does have heroes: the physician's assistant who stayed late on a Sunday to make sure I got progesterone for a pregnancy in jeopardy; the receptionist who found a private office where we could wait for the sonogram that confirmed our son's loss; the nurse who coached and comforted me through the delivery while we waited for the doctor to arrive. Through their actions, these professionals conveyed the message: you matter and your baby matters. That, after all, is what every patient -- and every parent -- wants to hear.

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Sure You're Ready for That Obstacle Race? When Under-Preparation Meets Fatigue, Bad Things Happen

As fitness enthusiasts continue to search for activities and sports that keep their interest and avoid boredom, new exercise fads emerge. The mini-triathlon boomed in popularity 10 years ago, as very few people could (or should) compete in the original two-mile ocean swim, 110-mile bike ride and full 26-mile marathon. The mini-triathlon--a much more manageable half-mile swim, 30-mile bike ride and 10K run--popped up everywhere, providing a less grueling, yet still exhilarating option for anyone who has run (all technique aside), ridden a bicycle and was a decent swimmer. It provided a focus for training and became a social event for competitors wishing to meet other fitness-oriented people. These outdoor events also avoided the hours of training and classes in a gym.

The next wave arrived in the form of running events with a wide variety of obstacles, difficulties and names. Such obstacles include walls, cargo nets and fire pits... competitors must often crawl in mud under barbed wire, cross planks high over water, swing across monkey bars high above the ground, swim across creeks and small rivers, and even endure electric shocks.

My focus is on you, the competitor, and your preparation for such races. Are you sure you are ready? When under-preparation meets fatigue, bad things happen.

Since obstacle courses became the latest craze, reports have indicated everything from mild to severe injuries, and even a few deaths as a result of hyperthermia and drowning. One competitor, looking to use an obstacle course race as a way of jump-starting his fitness program, collapsed on the course and arrived at the emergency room with a temperature of over 108°. He died a few days later from multiple organ failure. Outside Online reported that 40% percent of the problems encountered on these courses is dehydration and weather-related.

Dehydration is not a simple problem; it leads to overheating, as sweating is our cooling system. We lose sodium, potassium and chloride (electrolytes) in sweat, which is the reason sweat tastes salty. When we lose enough electrolytes, people can suffer from cardiac complications. As fluid is lost, the viscosity of the blood increases and the heart has to work harder to pump the thicker blood. Mental focus is diminished and cognitive dysfunction can occur. Dehydration and hyperthermia can have catastrophic results.

How can this be avoided? You must be honest with yourself and assess your fitness level. Consider asking yourself these questions:

Fitness Level
Have you been training enough to handle a race or course such as this? When is the last time you trained? How often do you train? What level of difficulty is your training? Are you strong enough to climb over obstacles? How do you know you are strong enough? If you are not fit enough, fatigue will set in and you will be more susceptible to strains and sprains. Some of these ankle sprains may actually be fractures due to the fatigue of the supporting muscles. Your fitness level will in part determine how quickly you overheat. The less fit you are, the faster you will run into hyperthermia and dehydration.

Hydration
What is your hydration plan, or prevent dehydration plan? Do you even have a plan? Do you know how much fluid you should ingest, especially on a hot summer day? If you weigh yourself before and after your training sessions, you will get an idea of how much fluid you lose during this level of exercise. This fluid must be replaced in a timely manner.

Skill
Can you swim? I don't mean can you survive swimming a lap across your pool? Can you swim across a current in a river? If you are not accustomed to swimming against a current, you need to start with a little bit of river or ocean training until you acclimate. The resistance of a current can weaken an average swimmer quickly.

Motivation
Are simply yielding to peer pressure to compete in the race? What is your real reason for taking on such a challenge? Your decision to embark in a more challenging obstacle course style event should not be one made under pressure, but rather the result of personally setting the goal of finishing such a race with the specific preparation for any obstacle you may encounter.

Health
Have you had any form of medical check up before entering races such as this? Have you had an EKG? Have you had a stress test? Do you know if you have any underlying heart disease? Is there heart disease in your family? This is prudent information to know before you push yourself over a course you may have no business running, climbing, and swimming. If the course provides live wire electric shocks, you may want to know your cardiac health first.

Honesty in self-assessment is a critical tool, and is often lost due to a false sense of fitness perception. I have a friend who was a world-class powerlifting competitor. He always performed the bench press at home alone. He routinely handled 525-540 lbs. I asked him, "How can you lift this alone in your home gym?" His response was simple: "I am honest with myself. I don't lift a weight I know I can't handle. If I am tired in a particular workout and the weight feels heavier than usual, I will handle less weight."

Can you have the same level of honesty about your fitness level? It takes time and specific effort to prepare for these types of obstacle course runs. If you did not prepare, bad outcomes are predictable.

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The Challenge to Truly Live

Each of our lives is a unique masterpiece, made up of individual moments and events that reflect the beauty that surrounds us. We are shaped, molded, and fashioned by each of those moments we encounter: Every single one impacting the way in which we see the world and ourselves.

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But I feel so many of those moments are lost and forgotten: drown amongst the chaos of life that consumes us. We simply exist just to make it through the day without ever really living. But what happens when we come to the end of our lives, and we are forced to look back on the life we chose to live? What will each one of us see? Does it reflect what is truly important to us? Is it a life littered with moments that capture our journey's true beauty: events, relationships, and what really mattered most to us during our life?

Breathe Bravely
For as long as I can remember I have always had this ever-growing seed of desperation existing within me. A desperation to live paired with the fear of getting to the end of my life and wishing I had done more: overwhelmed with a sense of panic that I didn't truly live and most of all, didn't do enough good. As the years pass, and my Cystic Fibrosis progresses, I find that desperation only intensifying. I can't help but find myself consumed by trying to maximize every minute of every day, in hopes of capturing every memorable moment that gives every breath of my life meaning. With each exacerbation CF brings about, I find myself more aware of the world around me: trying to soak up and embody every moment. I find myself noticing such things like the color of paint on the wall, the creases on a friend's face when they smile, or the sounds of everyday life whirling about me: hoping to hold on to each moment and forge it into an everlasting memory. It's not the moments themselves I want to hold onto so dearly, but the feelings each of those memories holds and the life each one is comprised of. At the end of each day I want to know I have truly lived, that I have taken each beautiful moment and breath I have been given and not wasted any of it. I want to look at every moment frozen in time and see the beauty my life is defined by: to see how full and rich my journey has been and continues to be despite any battle I may face. It's all just part of what makes my life beautiful.

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A Challenge
I challenge you to find beauty in every breath. We all face our own battles, our own trials, and times of difficulty, but our journey itself is comprised of the beautiful moments that are made from the relationships, events, and opportunities that make our journey unique. The challenge is to get every one of us to realize each of those moments in our everyday lives, to step out of the routine chaos that consumes us and to truly live. This challenge is about all of us truly living. It's about each of us taking the time to capture those moments that bring most meaning to our lives.

When I come to the end of my journey, I want to see the beauty that filled every brave breath and made up my life. I want to hold each one of those unforgettable moments in my memory, gripping onto them as tightly as possible, but most of all I want to know for certain that I truly lived.

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Mental Illness and Identity: Would I Shed My Bipolar Disorder Skin?

Lately I have been asking myself: What would I do if I could shed myself of my bipolar disorder? Is it part of the core of my identity, even if it is controlled by medication, or is it something to be cured, tolerated and maybe even shunned?


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The idea that disability is actually a positive attribute -- or at least integral to the disabled person's experience -- is not new. For example, the debate over whether or not a hearing-impaired person should get a cochlear implant is heated because some believe disabilities aren't necessarily limitations. Rather, some believe that there should be acceptance and even appreciation of what is often seen by "normal" people as a defect. In this view, disabilities can make us more aware, more compassionate, more in tune with the human condition.

Realistically, I am not going to make the same choice as someone who refuses a cochlear implant. Without medication I deteriorate and become dysfunctional or am thrust into a deep depression followed by manic psychosis. However, if I had never had these challenges, even the bouts with severe mental illness, would I still be the same person -- and would I want to be?

When I dwell in regret, I look back at difficult times and realize that if I hadn't had bipolar symptoms, I could have been more successful and happier during those periods in my life. I know that I wouldn't have made a number of mistakes and maybe not had as many set-backs. But, when I dwell in acceptance, I appreciate that everyone has their cross to bear and it is how we manage the difficulties that often defines us. I believe we find ourselves in the process of recovery and grow while putting the pieces of our lives back together.

However, maybe even more than wanting to shed myself of the disorder, I want to strip myself of the stigma. Perhaps more so than most any other disability, people with mental illnesses are stigmatized. Whether because of ignorance or a fear that it might be "catching," people are often wary of those with neurobiological disorders.

I wonder: What if I had never had to weigh the choice of whether or not to disclose my disorder while in graduate school or when I was teaching college? What if I could avoid a deep sense of shame in the face of prejudice or rid myself of the burden of having to combat discrimination? Perhaps, again, I might be more successful or happier.

On the other hand, maybe there would be worthwhile things I would shed along with my bipolar disorder. It would mean shedding the courage I have developed in sharing my story. Going back to the idea that challenges in life builds character, perhaps my public disclosure gives others the courage to accept their bipolar disorder as a condition -- a state of being, rather than a disorder to be cured.

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As the science of treating mental illness becomes more developed, to the point that genetics eventually theoretically allows parents to select embryos that don't have -- or have -- the trait of bipolar disorder, we will be faced with a major decision. Do we rid our children of challenges that offers them the ability to live their life with courage and compassion? Or is preventing a life with a mental illness in itself the more humane option?

Further, science is primed to find a "cure" for mental illness, such as through altering the genetic expression of bipolar disorder or other neurobiological conditions. And then we will be faced with the real life consideration of what I can idly ponder: What would life be like if you could shed yourself of bipolar disorder?

So, as we observe Mental Health Awareness Month in May, I urge us to seriously consider what mental health and illness mean in terms of shaping our identities. To do any less will only propagate the continued shame that so many of us with mental health challenges face in our daily lives.

Melissa Miles McCarter has written extensively about mental health issues, including penning a memoir chronicling her initial diagnosis of and hospitalization of bipolar disorder in her early 20s. You can follow her on Facebook or Twitter.

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I Can't Get Out of My Sweat Pants: An Essay on Depression

I have clinical depression.

Despite all social stigmas to the contrary or people accusing me of being "crazy," I'm not ashamed to admit that I have depression. Just like I'm not ashamed to admit that I have asthma.

The first time I experienced depression I was in seventh grade. I think it had something to do with the onset of puberty coupled with my entire life changing. After seven years as a stay-at-home-parent, my mom went back to work full-time and I was suddenly responsible for caring for my 6-year-old brother after school until my parents got home from work. I started junior high this year and didn't cope well with changes in friendship and harder classes.

The way I dealt with it, because I had no idea why I felt so sad all the time, was to stop eating. It wasn't a conscious decision on my part. The stress and anxiety of my life made me lose my appetite. I remember going through the lunch line at school and getting my tray and turning right around and throwing everything on it away. After a while, one of the lunch ladies caught on and scolded me. So I learned it was best to take my tray, sit down, mess with the food but not eat anything, and then discard it. After seventh grade I asked my mom not to buy school lunch anymore.

I don't want to make it sound like I had an eating disorder because I didn't (if you're struggling with an eating disorder, call the National Eating Disorder Association hotline at 1-800-931-2237). Not eating was a coping mechanism I unconsciously used when the stress and anxiety was overwhelming, and it wasn't overwhelming all the time.

Sometimes when the depression got really bad in junior high, I would come straight home from school and change into my pajamas. My dad caught on and he said something to me at dinner time about being in my pajamas several days in a row way before bedtime. I learned it was better not to change into my pajamas until bed time. People who are depressed like to hide their problematic behaviors because they are so ashamed of the way they feel. I was very ashamed and yet I didn't have the words or life experience to voice what I was going through.

For most of junior high and high school I didn't know that what I had was called depression. And that's not to say I was depressed all the time. I was able to function and get good grades. I just had a few overwhelming bouts off and on and when it got bad I would stop eating and wear my pajamas every chance I could get. I also couch-potatoed with reruns of The Real World (this was back in the '90s when the show was good).

That hardest part about dealing with depression as an adolescent, for me, was that no one seemed to notice. Research has shown that depression can stem from genetics, and I watched both of my parents struggle with depression. I think both of them were too depressed to notice that I was also depressed. There were many nights I had to make dinner for the family, make sure my brother did his homework and practice the piano, and put myself to bed. I don't blame my parents... I think they did the best they could with what skills and knowledge they had at the time. I know what it's like to barely have the energy to get through the day that any additional problem seems insurmountable.

I struggled with bouts of depression until I was 20 years old. That is when my fiance (now husband) and caring roommates interceded and got me help. I learned that a lot of my depression stemmed from a hormonal imbalance because it often got worse when my hormones were at their lowest levels during my menses. Since that time I've either been on birth control or pregnant and my depression abated for a very long time.

For 15 years I was depression free. Even when I lost my mom to cancer I can't say I was depressed because I didn't experience the same symptoms. Yes, I was unbelievably sad and grieving. But grief is not depression and I sought ways to cope with my grief so that I didn't become depressed. I attended a grief support group, went to a few counseling sessions, and let myself feel every sad emotion I had when I had it. It's actually very emotionally healthy to let yourself feel sadness instead of repressing it.

What I didn't know was my depression was lying in wait ready to take over my brain chemistry at any time I was not vigilant. In September 2013 my husband, along with 30 percent of his company, was laid off. He was out of work for four months, which in retrospect doesn't seem like very long, but at the time it was the longest four months of my life. I was in a constant state of panic wondering if we were going to lose our house and end up living in a van down by the river. Not that we could have even afforded a van. We depleted our savings and racked up some credit card debt, but with the unfailing support of family members and friends we pulled through. And we were treated to some of the most humbling displays of generosity and love our family has ever seen. We survived it and now he has a great job and we're in a much better place.

But...

It was after my husband went back to work that the depression hit. I was in full-on survival mode for four months and I didn't allow myself to process what I was going through, which I think is fairly typical. I couldn't understand why getting out of bed and taking care of my children was harder than ever when I no longer had the threat of a van and a river hanging over my head. It wasn't until a good friend interceded, who could tell what I was going through, that I finally admitted that after 15 years of keeping my depression at bay, it was back. Thanks to her I started taking a supplement that improves the serotonin levels in your brain and now I finally feel like I'm back to my regular self.

What is absolutely infuriating about depression is other people's perception of it. I hate it when people tell me when I'm depressed to just think happy, positive thoughts. Having depression is not the same as having a bad day and a picture of a fluffy kitten will NOT lift my spirits. Depression is more than being sad. Or when people tell me I need to forget about myself and serve others and that will cure my depression. I hate to break it to people, but most people with depression are able to function in life and they are serving others and the joy from serving others doesn't fix chemical imbalances in your brain.

So let me tell you what depression is like for me. It is debilitating. It makes mundane, ordinary tasks like taking a shower or making the bed seem impossible. It is soul-sucking. It breaks you down into a person who no longer feels anything but apathy. It also makes you feel completely worthless and unlovable. When I'm in the throes of depression my brain lies to me and tells me that I am worth nothing. No one cares about me. The world would be a better place if I died. And when you have all this negative self-talk running through your head all day long, no amount of fluffy kitten pictures is going to take that away. No amount of weeding your neighbor's garden is going to take all that negative self-talk away. If anything, you just tell yourself how worthless you are because you could have weeded that garden better and/or faster. Another thing that happens to me when I'm depressed is I isolate myself from others. The internet and Facebook has made it super easy for me to be social without ever having to leave the house, and well, never leaving the house when you are physically capable of it is not healthy. Every human being needs real-life human contact and SUNLIGHT!

So what do you do when you suspect a friend is depressed? I would say the best thing you can do is reach out. One of the first lies our brains tell us is that no one, absolutely no one, cares about us. You reaching out and expressing concern proves our depressed brains wrong. Once you've expressed your concern, don't offer them dumb platitudes ("the sun will come out tomorrow"), don't try to minimize what they're going through ("some people have it way worse than you"), just listen, listen, LISTEN! If they express their negative self-talk to you (I'm worthless and no one loves me) validate that what they are is experiencing is real but what they're telling themselves is not true ("If you were worthless and no one loves you, why would I be here reaching out worried about you?").

I think I'm pretty lucky that my friend reached out when she did. I was in a swirling vortex of despair and didn't even realize it. Most of the time I can recognize when my depression is coming on and combat it with exercise, going outside for a walk, talking to a friend, reaching out to my husband and letting him know what's going on, or watching a really funny movie and laughing my guts out. Once I'm in a full-on depression those things don't work anymore, so it's best to head depression off at the pass. Like when I start to feel like my asthma is acting up, I start using my rescue inhaler more and resting.

To those who are currently clinically depressed I would ask that you reach out -- to a friend, neighbor, family member, spouse... anyone you trust. Sometimes medication helps, sometimes it doesn't. I just want you to know that you're not alone. You're not worthless. And there are people who love you deeply.

This post originally appeared on Iron Daisy.

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Need help? In the U.S., call 1-800-273-8255 for the National Suicide Prevention Lifeline.

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Stop Counting Calories and Start Feeling Them

In a blog post in February, I posed the question: Should you eat pizza and drink beer today, or should you eat kale and drink green juice today? I used the question to showcase how everyone has a unique and ever-changing Personal Balance Equation. What is healthy for you one day won't necessarily be healthy for you tomorrow, and it may not ever be healthy for your neighbor. Because it's a type of question I think people ponder every day, I wanted to expound upon it further and suggest "Intuitive Eating" -- a common sense method for answering your dietary dilemmas.

The intuitive eating concept can be summed up in a few words:

"Stop counting calories and start feeling them."


When I look around our country (something I'm currently doing a lot of), I observe our nation by and large starting to make the efforts to be well. There are healthy food options in both small towns and big cities, there are fliers for yoga and meditation retreats everywhere, and commuters are choosing bicycles over automobiles and cities are responding with bike-friendly roads. However, I'm also observing that in our nation's quest for health we're becoming inundated with wellness advice and thinking about eating and drinking (not the act of actually eating or drinking) appears to be causing many people a lot of additional stress. In particular, I've noticed one thing that seems to be especially misguided: calorie counting.

When we count our calories, we spend precious moments of our time deconstructing our food into fat, protein, and carbohydrate molecules and then spend more moments obsessively tracking our caloric intake with spreadsheets or apps on our smartphones. The caloric focus inevitably leads to attempting to eliminate the calories from our diet, which results in bizarre behavior -- like trading out our sugar for chemicals -- and mealtime becomes a battle between our stomach and a calculator. Most importantly, counting calories takes the focus away from our food itself which makes it difficult to enjoy our meals. Eating and drinking are arguably the best simple pleasures of being human, is it surprising it is stressful when we replace their enjoyment with a math formula? A mathematical approach to eating seems more suitable for a robot than a person.

I believe our bodies have a strong desire to feel healthy, and that feeling of health comes from feeling balanced. Because we are wired to prefer the state of equilibrium, our bodies come equipped with a barometer to help keep us equalized (Intuition is different than our cravings, if you don't believe this, you can test it easily by drinking too much caffeine, eating too much sugar or rich foods and noticing what happens). Therefore, if we listen to how we are feeling, we can know what we should eat and drink to meet our individual needs in the moment. There is no need to track what we had for breakfast, because our body will tell us what we need at lunch and will suggest the right food and drink to round out our day at dinner. This isn't something that we need to learn; we know all of this intuitively!

Let us remember that as we admirably continue to pursue wellness, a huge component of being well is living joyfully. That means enjoying our food and drink, enjoying how we spend our time, and enjoying how we live our lives. In order to be well, what we need to develop is not more brainpower to keep track of new diets, superfoods, and everything we consume; rather, the skill we need to cultivate is our ability to listen to our bodies. Do we pay attention to how we feel when we eat something? Do we recognize when our body speaks to us? Do we have the courage to follow the intuitive instruction?

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