Dr. Rose Bricker
We all have challenges in our lives. Sometimes, it’s the stress of moving, the loss or difficulty in relationships, becoming a caretaker for a loved one, physical illness, or the death of a partner or friend. In fact, any transitions in our lives can bring on burdens and stress. Whatever the issues may be, we often experience grief, worry, fear, anxiety, brain fog, and even physical issues due to the stress of these challenges. These situations can destroy our joy, peace, and contentment. Have you ever wondered how to restore your sense of stability? Often, we don’t know how to regain the peace and joy again. I want you to know that you do have the power to regain your emotional stability! Here are a few ways to become more hopeful, joyful, and peaceful and increase the quality and happiness in your life.
Five Things You Can Do:
The First Thing: Get up and get outside. Spend 10 minutes with the first light of day. The light helps to reset your circadian rhythm cycle. This is our 24-hour biological clock, which helps us sleep. According to Dr. Andrew Huberman, a neuroscientist, this will increase your cortisol level and increase your daytime mood, focus, alertness, and energy throughout the day.
The Second Thing: Take 10 deep breaths (during your time outside) to achieve the results that will set the tone for the day. By inhaling to the count of four, holding your breath to the count of seven, and then exhaling to the count of eight, you are activating your parasympathetic nervous system, which will allow your body to rest, relax, and restore itself.
The Third Thing: Tell yourself, “I’m going to have a good day.” We are constantly training our brain. Whether we are thinking positively or negatively, we are training our brain to continue to think that way. Go for the positive thinking every time.
The Fourth Thing: Don’t use your phone for the first hour. Take this time to regulate your nervous system, set your intention for the day, and welcome the day with gratitude.
The Fifth Thing: Get a good night’s sleep. Sleep is not just resting our body. Sleep is critical to our physical and mental health. During deep sleep, our brain cleans itself by getting rid of toxic waste, it allows the brain to process and consolidate memories, improves learning and brain function, repairs itself, and helps support a healthy immune system. Quality sleep affects everything, such as our ability to focus, the ability to form new memories, our hormones, our blood pressure, and the risk of heart disease and stroke. Sleep deprivation can increase anxiety and depression. Try to go to bed and get up at the same time every day. Adults over 65 need 7 to 8 hours of sleep. It is crucial to get quality sleep!
Another way to ensure quality sleep is to limit screen time (phone, iPad, computers, and TVs) at least 30 minutes to an hour before bedtime. Limit meals, sugary drinks, caffeine, and/or alcoholic drinks. Use this time to practice relaxation techniques such as deep breathing, tapping, and muscle relaxation. Give your brain the sleep it needs to perform the next day.
If you are experiencing any of the challenges listed above and you are ready to learn more ways to regain your joy, peace, and contentment, please call me, Dr. Rose Bricker, at 520-820-4079 for a complimentary meet and greet. I’m located at 7410 N. La Cholla Blvd. (in the La Cholla Corporate Center), Casa Adobes, AZ 85741.
Good news: I am now offering home sessions (after the first in-office consult) in SaddleBrooke One, SaddleBrooke TWO, SaddleBrooke Ranch, and Sun City. Please call for additional information.