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Diet, Nutrition, Exercise, Sleep – Group Therapy week 3

Things I jotted down in group therapy this week:

Talk about it, ask for help

Not accepting makes you sicker

Exercise is an escape, sleep is an escape

Sleep Hygiene
Regulate your own schedule just like with a baby or child:
Say you get up at 6am. Wind down at 8pm the night before.
Make lists of problems that need to be solved the next day.
9-10pm bedtime: Brush teeth, relax, read, music
10pm lights out
Now, everything you needed to worry about for today/tomorrow is done.
Unpredictability is not good for sleep
Create a routine
No screen time in the middle of the night – the light will make you more awake
Anxious thoughts are like Seafair Pirates, they’ll harass you but they’ll go on their way if you don’t engage them.
Keep a regular bedtime, do not expose yourself to light if you get up, get at least 30 min of sunlight within 30 minutes of your out-of-bed-time.

Exercise regulates sleep, regulates appetite, regulates anxiety and depression.
Exercise is almost as powerful as antidepressants in terms of relieving depression.Exercise generates chemicals in your brain that regulate irregular hormones.

Don’t ask yourself if you want to do it, just know you’ll better later. 20-30 Min walk, or go to the YMCA on Madison.

Foods – always keep something healthy around like cheese sticks
Giant meal before bed amps you up
Eat dinner 3 hours before bed
Alcohol interrupts the sleep schedule
Smoking of any kind increases blood pressure and makes it harder to sleep
EAT BREAKFAST – put a log on the fire (protein, not just sugar)
Did I live today the way I felt I needed to?
Did I organize my life around my priorities?
It’s about balance…our mind likes balance.

What did I do this week in the following:

  • WORK/SCHOOL
  • FRIENDS
  • FUN
  • FAMILY
  • OTHER INTERESTS
  • TAKING CARE OF YOUR PHYSICAL SLEF
  • TAKING CARE OF YOUR HOUSEHOLD
  • TAKING CARE OF YOUR SPIRITUAL/CULTURAL, INTELLECTUAL SIDE

“I do enough
I have enough
I am enough”

Al-anon is a good place to deal with anxiety caused by alcoholic loved ones.

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This entry was posted on May 7, 2013 by in Alcohol Recovery, Anxiety, Cooking for One, Discovering Tats, Health, Therapy.
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