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Exercise: human adaptation is created through stress. We tend to think of stress as negative but the right amount of stress helps our mind adapt and our body grow. The key is finding the sweet spot. Stress is on a continuum - too little and we do not adapt, too much and our recovery does not keep up with the break down. It is a simple concept but our lives are melting pots of stressors, each effecting and interacting with each other in unique ways. Whether you are trying to grow stronger or build back up from injury consider whether you are applying a sweet spot approach. It often takes experimentation to find the sweet spot but don't be afraid of stressing the system.
Mental health: I have touched on self-compassion before and December is an appropriate time to revisit the concept. In December we tend to be compassionate, empathic, and aware of those close to us and those less fortunate. In our hyperconnected and hyper competitive world it is also an appropriate time to reflect upon how you feel about yourself - your own self-compassion. Self-compassion differs from self-esteem. Self-esteem is the degree to which we rate ourselves positively or a judgement of ourselves. Self-compassion is how we relate to ourselves. It allows us to be imperfect, to avoid comparison against others and to appreciate both our attributes and our faults. Kristen Neff says it well, “we can learn to feel good about ourselves not because we’re special and above average, but because we’re human beings intrinsically worthy of respect.” Check out the link at the bottom for further ideas on this concept.
Sleep: it only took twelve months but it’s time to talk weed! I can’t do it justice in just a short blurb but if you are considering taking CBD or THC for sleep consider doing your own research first. Like any medication, especially one in its infancy and poorly regulated, you have to weigh the pros and cons. Do you want to take CBD oil for the rest of your life or are there alternative strategies to help you sleep? I don’t think there is anything wrong with “safe” experimentation but don’t get fooled by marketing hype or the guy at the pot shop. It is hard to find good material at this stage but I linked a couple articles that appear to be objective with the scantly available research.
Grub: I love food, and I rarely say no. It may seem like I have it easy but I have chosen to create a healthy environment so I don’t have to make hard choices. We should all be able to enjoy Christmas pleasure without guilt but this can be difficult when you are out with friends or having a drink. Like so many behaviours the key is to create a good environment (link to BJ Fogg podcast) and limit the choices. How do you do this? One area is shopping. Of course, shopping isn’t without temptation (some willpower is needed) but you don’t have peer pressure and you have the added bonus of saving a few bucks. Over the coming weeks resist purchasing treats to reduce environmental temptation and enjoy the treats when you should - with others, at gatherings:)
Quote: ”There’s just one way to radically change your behaviour: radically change your environment.”
- B.J. Fogg
Resources
1. Cannabis sleep aid or sleep stealer - sleep junkies
2. A good article probing the evidence or lack thereof.
3. Self compassion over self-esteem
4. Anything by Sapolosky on Stress
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