HIP POINTER: A REMINDER TO LISTEN TO OUR BODIES AND HONOR OUR LIMITS
Your body is a vast source of knowledge — if you know how to listen to it. Hip pointer injuries are a great reminder that listening to your body and honoring it with rest, is often nature’s best medicine. It can guide you toward recovery by alerting you when you strain something or letting you know you have your strength back.
WHAT ARE THE COMMON CAUSES OF HIP POINTER INJURIES?
Directly falling on or hitting your hip bone can cause a hip pointer injury. An iliac crest contusion is the technical term for this injury. It refers to the deep bruise near the upper curved part of your hip bone. The iliac crest is where your hands rest when you put them on your hips.
Hip pointer injuries may feel similar to hip flexor strains. The difference is that a hip pointer is a bruise on your hip bone, while a hip flexor strain is an injury to the muscles in front of your hip.
Hip injuries account for around 5% to 10% of athletic injuries, but they can result from car accidents or other types of accidents. Athletes who engage in contact sports — like basketball, football, hockey, lacrosse or soccer — or sports that involve jumping and landing — like dance, gymnastics, figure skating, skateboarding and volleyball — are at a higher risk for hip injuries than others. You should always wear properly fitting protective equipment and padding to prevent hip injuries.
WHAT ARE THE SYMPTOMS OF A HIP POINTER INJURY?
There are several signs of a hip pointer injury:
● Limited hip motion
● Hip pain and tenderness
● Weakness in the hip or leg
● Bruising or swelling near the hip
● Hematoma
Even if you do not see a visible bruise, it is important to rest if you feel pain or discomfort.
The severity of your hip pointer injury will determine your symptoms. If you experience dizziness, headache or nausea following a fall or accident, see a doctor as soon as possible.
HOW DO YOU TREAT A HIP POINTER INJURY?
You can treat most hip pointer injuries with rest and at-home methods. Follow these nine tips to support your body’s recovery:
Take a break from all athletic activity.
Use a recliner to elevate your hip.
Use crutches if you have trouble walking.
Stretch gently to loosen the hip muscles.
Ice your hip.
Use a compression bandage.
Take anti-inflammatory medicine.
Consider physical therapy.
Get plenty of rest.
If your pain worsens or lasts several weeks, see a doctor. They may take X-rays, MRIs or ultrasounds to examine the bruise more closely and confirm that there is not a more serious injury, like a broken bone.
HOW LONG DOES HIP POINTER RECOVERY TAKE?
Most hip pointer injuries heal in two to four weeks with proper rest. Your recovery time depends on the severity of your injury, your healing methods and how your body responds.
If you are not limping, have a full range of motion and are not in pain, you have likely healed your hip pointer. Use caution when returning to athletic activities and ensure you are back to your full strength.
HONOR YOUR PHYSICAL LIMITS
Even though most hip pointer injuries are treatable at home, taking your rest and recovery seriously is essential. Pushing yourself can result in a fall or accident since your gait or reflexes may be off.
Staying in tune with your body will help you know when to ease up on physical activity and let yourself rest. Your body supports you throughout your daily life. You can help it along the way by honoring its needs and limitations.
ADDRESSING THE CAUSES OF AND TREATING TECH NECK
In today’s digital and mobile world, people rely heavily on technology for work, entertainment and communication. However, one unintended consequence of increasing screen time is a condition known as “tech neck” or “text neck.” As a pain management specialist, I have seen a marked increase in this condition over the years, and how it is affecting people of all ages.
Tech neck is a modern musculoskeletal condition that results from the strain placed on the neck, shoulders and upper back due to prolonged use of electronic devices such as smartphones, tablets and computers. It refers to the misalignment and strain caused by the forward head posture that people often adopt when looking at their screens for extended periods. Over time, this poor posture leads to chronic pain, stiffness and discomfort in the neck and upper back.
The term “tech neck” or “text neck” is often used interchangeably, though text neck specifically refers to the posture people adopt while looking down at their phones. Regardless of the term used, the result is the same: a strain on the neck and surrounding muscles that leads to significant pain and discomfort if left unchecked.
The early signs of tech neck often begin as mild discomfort but, if left unaddressed, quickly escalates into chronic pain. Symptoms include the following: neck pain or stiffness; pain across the shoulders; headaches; numbness or tingling; and reduced mobility.
When people lean forward or slouch while using their devices, the weight of the head is unsupported. This position increases the strain on the muscles and ligaments in the neck and upper back, leading to pain and discomfort over time.
With the widespread use of smartphones, tablets and laptops it is clear that people are spending more time than ever in front of screens. According to recent studies, the average person spends over six hours a day on a digital device, which significantly increases the risk of developing tech neck. Additionally, remote work and virtual learning, both of which became more common during the COVID-19 pandemic, have contributed to longer periods of screen time, further exacerbating the condition.
Children and teens are particularly susceptible to tech neck. With the rise of smartphones, tablets and laptops, younger generations are spending increasing amounts of time on these devices.
This poses a significant concern, as their bodies are still developing. Poor posture at a young age can lead to long-term musculoskeletal problems, including tech neck. Children and teens are also not as aware of the importance of taking breaks or maintaining good posture while using technology, which increases their risk of developing tech neck at an early age.
Certain careers and jobs are more susceptible to tech neck and contribute to lower back pain. Professions that involve long hours of sitting at a desk, working on a computer or using a smartphone are particularly problematic. Some of these careers include: office workers or people with “desk jobs;” drivers; healthcare professionals; and teachers, and police officers.
Additionally, individuals who frequently look down at their smartphones while commuting or during breaks also risk exacerbating tech neck and developing lower back pain.
The good news is that tech neck is preventable with some conscious changes to posture, device usage and lifestyle. In order to reduce risk, individuals should: maintain good posture; take breaks every 15 to 20 minutes; set up an ergonomic workstation; and avoid prolonged device use.
If left untreated, tech neck can lead to several serious issues, including:
Chronic neck pain: Ongoing strain can lead to persistent discomfort requiring medical intervention.
Cervical spine problems: Prolonged misalignment can cause herniated discs, nerve compression or degeneration of the cervical spine.
Poor posture: Tech neck is a contributor to long-term postural imbalances, leading to additional musculoskeletal problems, including shoulder pain and kyphosis (a rounded upper back).
Headaches: Tension headaches become more frequent and severe as a result of muscle tightness and poor posture.
Treatment for tech neck typically involves a combination of self-care strategies, physical therapy, and professional interventions. Here are some effective prevention tips:
Stretching and strengthening exercises: Regularly stretching the neck, shoulders and upper back relieves tension. Strengthening exercises for the core and back muscles also improves posture and reduce strain.
Physical therapy: A physical therapist will design a personalized program to address postural imbalances and provide specific exercises to relieve pain and prevent further injury.
Osteopathic Manipulative Treatment: Am osteopathic physician that uses a hands-on approach to treat mechanical pain using various techniques
Chiropractic care: Chiropractors help realign the spine and provide manual therapy to alleviate pain and improve posture.
Massage therapy: Therapeutic massage helps relax tight muscles and reduce pain associated with tech neck.
Tech neck is a growing concern in our digital age, affecting people of all ages and occupations. However, with awareness, prevention and early intervention, it is possible to reduce the risk and manage the condition effectively. People who experience pain related to the symptoms of tech neck should seek professional advice from their doctor or a pain management specialist.
By Dr. Bestin Kuriakose, New York Spine Institute
ABOUT THE AUTHOR:
Dr. Bestin Kuriakose is an interventional spine and pain management physician at New York Spine Institute. He specializes in minimally invasive procedures and innovative treatment modalities aimed at improving patient outcomes and quality of life. His clinical expertise lies in the management of musculoskeletal disorders, chronic pain, and neurological conditions, where he offers comprehensive care and specialized therapeutic interventions.
IT’S NEVER TOO EARLY TO ADOPT BRAIN-HEALTHY HABITS: Debunking Common Myths about Alzheimer's
Almost 7 million Americans currently live with Alzheimer’s. Although I have a family history and a copy of the ApoE4 gene, I no longer fear getting Alzheimer’s. New research reveals that nearly half of dementia cases (and Alzheimer’s, the most common cause of dementia) could be prevented by adopting healthy habits.
In this article, we'll debunk common myths about Alzheimer's and explore actionable steps to protect our brain health.
DEBUNKING COMMON MYTHS
Myth #1: If I forget why I walked into a room, I may have the start of Alzheimer’s.
Fact: Occasional forgetfulness is normal and generally linked to factors like stress, lack of sleep, or distraction—not necessarily Alzheimer’s. Alzheimer's involves persistent memory loss and cognitive decline that disrupts daily life, such as difficulty remembering recent events, confusion with time and place, or trouble following familiar tasks.
Myth #2: Alzheimer's is an inevitable part of aging.
Fact: Alzheimer's risk increases with age, but new research reports that up to 45% of dementia cases can be prevented by addressing modifiable risk factors like inactivity, smoking, hearing loss, and unmanaged conditions such as hypertension and high LDL cholesterol, which are also common risk factors for heart disease. Simple lifestyle changes—regular exercise, a balanced diet, social engagement, and quality sleep—can significantly lower risk. These habits also contribute to cardiovascular health; what's good for the heart is often good for the brain.
After my mother’s Alzheimer’s diagnosis 18 years ago, I began adopting brain-healthy habits like eating more nutrient-dense, whole plant-based foods, getting quality sleep, managing stress through deep breathing and mindfulness meditation, and playing more tennis and pickleball for their physical, social, and cognitive benefits. I continue updating my routine as new research emerges.
Myth #3: Alzheimer's starts to develop in the brain only shortly before symptoms become noticeable.
Fact: Researchers now believe Alzheimer’s starts to develop in the brain decades before clinical symptoms of memory loss and cognitive decline are noticeable. This long, preclinical phase of Alzheimer’s lurking under the surface provides more opportunity for treatment interventions. It’s never too early to start Alzheimer’s prevention habits.
Myth #4. Getting by with 5-6 hours of sleep per night is sufficient.
Fact: Research recommends 7–8 hours of quality sleep each night, as it aids memory consolidation and toxin removal, and supports neuroplasticity and hormone regulation. Factors like stress, late meals, working in bed, and excessive blue light can interfere with sleep quality.
If experiencing daytime sleepiness, loud snoring, or frequent waking, consider an assessment for obstructive sleep apnea (OSA). About 10% of U.S. adults have mild OSA, and up to 5% have moderate to severe forms. I used to snore until I started using a CPAP, which improved sleep for both my husband and me.
Myth #5: All brain apps and games are effective cognitive training.
Fact: Building "cognitive reserve"—the brain's ability to adapt and resist damage—can help delay and reduce Alzheimer's symptoms. While the brain can form new pathways throughout life (neuroplasticity), not all mental exercises have lasting benefits. Games like crosswords or brain apps may improve short-term skills but don’t always enhance long-term cognitive health. For effective training, prioritize novelty and variety with critical thinking activities such as learning a language, picking up an instrument, traveling to new places, or reading diverse genres.
Myth #6. Everyone should get genetically tested for the ApoE4 gene.
Fact: ApoE4 is one of the strongest and most studied genetic risk factor genes for late-onset Alzheimer’s, affecting about 25% of people with one copy of the gene (like me). However, genetic testing for this gene is generally not recommended for most, unless part of a medical assessment or research study with a genetic counselor. While I personally tested for it with a preventive neurologist and was mentally prepared for the news, testing can cause emotional distress, potentially increasing Alzheimer’s risk. Possessing the ApoE4 gene variant may also lead to higher life or long-term care insurance premiums based on current laws.
Myth #7. No one in my family has had Alzheimer’s, so I’m not at risk.
Fact: Researchers estimate that about half of those diagnosed with Alzheimer’s do NOT have an ApoE4 gene. So, really, anyone with a brain is at risk for getting Alzheimer’s.
CONTROL WHAT YOU CAN CONTROL
Learning about Alzheimer’s and focusing on what I can control eased my fear of developing it. Consider these steps to reduce your risk and improve your health now:
—Educate yourself: Understand your risk factors and discuss prevention with your doctor.
—Take action: Make lifestyle changes that support both brain and heart health.
—Engage your community: Encourage friends and family to adopt brain-healthy habits. As in Okinawa, Japan, cultural norms around health make it easier to make good choices.
—Advocate for research: Support funding for both prevention and treatment research to tackle Alzheimer's effectively.
By dispelling misconceptions and empowering ourselves with healthy habits, we can significantly reduce our risk of Alzheimer's and support those affected. Remember, small changes today can lead to a healthier, brighter future.
Dr. Kris Lonsway is an Organizational Psychologist and an active member of the Alzheimer's Association Illinois Chapter Research Committee, Community Memorial Foundation board, and a Regional Health and Human Services Agenda Council to measurably improve health and mental wellness, access to healthcare, and non-profit capacity in the western suburbs of Chicago. She leads a health and wellness non-profit in the Chicago western suburbs educating the community on healthier lifestyle choices that lower the risk of Alzheimer's and other chronic diseases. Visit https://krislonsway.com/ to learn more.
HOW DOES YOUR NATAL CHART REVEAL YOUR TRUE SELF?
Have you finally started your journey to understand yourself? What if all the answers you have been looking for were among the stars? A natal chart is a cosmic map that helps you to gain insights about your true personality and emotional needs.
Many people need clarification on horoscopes and natal charts. Horoscopes are used for daily life but natal charts reveal information based on the position of planets when you were born.
AstroClub is a platform that makes getting information about astrology and birth charts easy. To learn more, explore your natal chart with AstroClub.
What is a Natal Chart?
A natal chart is also known as the birth chart. It is basically like a screenshot of the sky at the exact moment when you were born. This chart shows the position of the Sun, Moon, planets, and celestial points. All of these are within the twelve zodiac signs and twelve houses.
Every element in your natal chart reveals much information about your personality, individuality, habits, strengths, and weaknesses. A natal chart is beneficial to find out what path you should take in your life.
How Does The Position of The Sun, Moon, and Ascendant Shape Your Core Identity?
Following are the three critical elements of a natal chart:
— The Sun
— The Moon
— The Ascendant (Rising Sign)
These three elements support each other and help you discover your true identity and gain a bigger perspective towards your life. Here is how they create a blueprint of personality and self-expression:
The Sun
Many people associate the Sun with their celestial identity. It represents the characteristics that define your true individuality and ambitions in life. The Sun is like a force behind all your passions and how you perceive the world.
AstroClub is the solution because it makes it easy to learn about your Sun sign. This platform helps you understand how your Sun sign impacts your life goals. Don't worry, though. There are no complex charts. Everything is personalized and clear. Here is an example of what it looks like:
● If your Sun is in Virgo, it shows that you value accuracy and practicality in life.
● If your Sun is in Leo, then it shows you love self-expression, and you are a creative person.
The Moon
Knowing your Moon sign helps you navigate relationships and cope with life’s emotional ebbs and flows.
The Moon tells you about your internal world and how you are feeling on the inside. It is all about understanding your emotional needs and the needs which you think about in your subconscious mind but don’t speak about them aloud.
Understanding your moon sign helps you to identify what changes you need to make in your life to feel emotionally secure. Here is an example of what it looks like:
● Having an Aquarius Moon shows you need independence and intellectual stimulation in your life.
● Having a Cancer Moon suggests that you need a strong connection to family.
The Ascendant (Rising Sign)
The Ascendant shows how you show yourself to the world. It also shows how you start new life experiences and tells a lot about a person’s personality.
Here is what it looks like:
● A Libra Rising shows balance and charm.
● An Aries Rising shows someone is bold and has a go-getter personality.
Time to Discover Your True Self With AstroClub…
Do not let your true self remain a mystery forever. Learn about yourself and it is easy with AstroClub. With AstroClub, you can get to know about your personality traits and relationships in detail.
Start your journey today and get the wisdom that you have always wanted! The cosmos is available at your fingertips now.
EMPOWERING WOMEN: OVERCOMING DAILY CHALLENGES AND ENHANCING WELL-BEING
Our daily lives are often filled with challenges and stressors. For women, these challenges often multiply as they try to balance professional responsibilities with the demands of home and family. This ongoing balancing act can significantly impact overall well-being and quality of life. However, adopting specific strategies can help women not only overcome these daily challenges but also enhance their overall wellness. Here are some tips for pushing past difficulty and achieving greater well-being courtesy of this article hosted by fitforjoy.org.
Embracing Adversity as an Opportunity for Growth
Life’s adversities and challenges should not always be seen as obstacles. A different perspective can transform them into opportunities for personal and professional growth. This shift in mindset involves fostering resilience and adaptability, allowing women to rise above the adversities they face. This reframing can significantly impact how women perceive and manage difficult situations, changing them from hurdles to stepping stones toward success.
Start a Business
Starting an LLC can be a powerful step toward empowerment for women. Owning a business provides economic independence, allowing women to have control over their financial future. It enables them to bring their unique ideas and perspectives to the market, fostering innovation and contributing to economic diversity. As business owners, women can create inclusive work environments and promote gender equality in the workplace. Running an LLC can develop leadership skills and confidence, inspiring other women to break barriers and pursue entrepreneurship.
Market Your New Business
If you do decide to start your own business, you'll need a great marketing strategy. For startups operating on a tight budget, navigating cost-effective approaches is key, and leveraging online tools can be a game-changer. Rather than investing in pricey logo design services, creating a useful text logo is easy if you utilize an online logo maker that allows you to craft a captivating and distinctive image. With diverse styles, icons, and customizable text options, these platforms offer a range of designs, empowering you to tailor the logo to your brand identity. By utilizing these accessible resources, you can create a visually appealing logo that resonates with your audience without straining your startup's finances, setting the stage for a strong brand presence in the market.
Seeking Professional Mentorship
The professional world can be a complex maze to navigate. The presence of a mentor can serve as a guiding light, offering support and insights that smooth out the journey. A mentor can offer advice from their own experiences, provide constructive criticism, and share their professional network, enabling women to overcome workplace challenges and boost their careers. Importantly, a good mentorship relationship can result in a mutual exchange of ideas and growth, benefiting both parties involved.
Finding Calm Through Nature-Based Stress Relief
Incorporating plants into your routine can significantly reduce stress and improve mood. Gardening offers a unique blend of physical activity, mental engagement, and a connection to nature. Planting flowers, vegetables, or herbs provides a sense of accomplishment and serves as a peaceful retreat from daily stresses. The act of nurturing plants and watching them grow can instill a sense of purpose and mindfulness, and having the right tools can enhance the experience. Houseplants, on the other hand, contribute to a healthier living environment by improving air quality and absorbing toxins. Caring for houseplants encourages mindfulness and promotes a routine, both of which are beneficial for mental health. Studies have shown that interacting with indoor plants can lower physiological and psychological stress, enhancing overall well-being.
Make Your Fitness a Priority
Establishing and sustaining a fitness routine serves as a potent tool for conquering daily challenges and elevating your overall wellness. Engaging in a consistent exercise regimen not only enhances physical health but also fortifies your mental resilience. For example, outdoor activities like hiking, running, or cycling provide a refreshing and invigorating way to stay active while enjoying nature. Home workouts, utilizing online resources or fitness apps, offer the convenience of exercising at your own pace and schedule. Participating in community sports leagues or recreational classes can also be a great way to stay motivated and build a sense of camaraderie. By committing to a routine that suits your lifestyle, you’ll not only build physical strength but also cultivate mental endurance, equipping yourself to better navigate life's hurdles with increased energy, focus, and overall well-being.
Building a Balanced Schedule
Maintaining an equilibrium between professional responsibilities and personal pursuits is essential for comprehensive well-being. Women, in particular, can create a healthy work-life balance by diligently organizing their time, setting realistic objectives, and making sure that both their personal and professional spheres are given equal focus. Including downtime, hobbies, and self-care activities into their routine not only helps to stave off burnout but also fosters an all-encompassing sense of wellness.
Managing Screen Time
As we navigate through an ever-evolving digital landscape, interaction with screens has become a substantial component of our daily routines. Nevertheless, overindulgence in screen time can have detrimental effects on both our physical and mental well-being. Women can counter these harmful effects and promote a more balanced lifestyle by consciously cutting down on screen exposure and placing greater emphasis on participative, non-digital activities. Furthermore, this deliberate shift toward offline engagement can also enhance interpersonal relationships and improve overall quality of life.
Incorporating Regular Breaks
Taking consistent breaks is crucial for sustaining efficiency and holistic health. Integrating brief pauses into the daily grind, be it for a brisk stroll, a moment of mindfulness, or simply savoring a cup of tea, can serve to refresh both mind and body, thereby boosting productivity and mitigating stress. Moreover, these regular intervals of respite can foster a better work-life balance, contributing to improved job satisfaction and overall happiness.
Fostering a Gratitude Practice
Cultivating a mindset of thankfulness is a helpful strategy for boosting personal wellness. Consistently recognizing and valuing the positive elements in life can strengthen happiness, alleviate stress, and elevate overall health. This habit may include keeping a gratitude diary or participating in daily introspective exercises. Additionally, this practice can also foster a more positive outlook on life, making it easier to navigate through challenges and setbacks.
It is essential to remember that challenges are an inherent part of life. However, women can overcome these daily challenges and improve their overall well-being by adopting the right strategies. By committing to a fitness routine, adding some houseplants, working with a mentor, and starting a business, women can enhance their resilience and success. In embracing these strategies, women empower themselves to handle any challenge that comes their way and to live fulfilling, balanced lives.
WHY LOSING WEIGHT DOESN’T HAVE TO BE JUST ABOUT YOU
Weight loss can often feel like a lonely journey. After all, it must always begin with your decision to make a change. But this isn’t something you need to do alone.
At any one time there are millions of people around the world embarking on the very same journey. They too might very well feel isolated. There are many groups and communities, online and in person, ready to welcome you.
Finding and nurturing support networks can have radical benefits for both your body and your mind in pretty much anything you do.
Dealing with our most persistent problems often means finding ways to look at ourselves from different perspectives, seeing ourselves with other people’s eyes. Most of the time, this is impossible to do alone.
Read on to find out how it could transform your weight loss efforts.
SUPPORT SHEDS POUNDS
Having a healthy support network isn’t just about making you feel better while tackling a tricky challenge. There are measurable benefits.
Studies have shown participants who joined a weight loss program with a friend or family member lost more weight over the first four months and maintained that weight loss at 10 months.
This might mean finding a mentor, a weight loss buddy, or a group to join. Whatever makes you comfortable, there are people ready to help and the impact is clear.
SUPPORT DOESN’T NEED TO BE IN PERSON
While it’s great to have someone you see in your daily life join you on your weight loss journey, support doesn’t need to be in person for it to be effective.
Finding an online community of people with the same goals and motivations can also help you lose weight, with some studies showing that collective effort has a positive impact on the group as a whole.
Even if you don’t quite feel ready to join a program with someone else, there are many online communities across sites like Reddit filled with people who have had similar experiences and want to share them.
LIFESTYLE CHANGES ARE EASIER WHEN YOU’RE NOT ALONE
A big part of losing weight comes down to making some pretty significant lifestyle changes.
This might mean cutting back on the calories you get from alcohol, which can be no small feat for some people.
It’s far easier to do when you’re able to gradually change the environment around you, say by finding new hobbies or going to new places, which is much easier with a friend or family member.
Similarly, some people might be nervous about starting a program of prescription weight loss medication, but when this means joining a community of people who are going through the same thing the shift is much more comfortable.
EVERYONE NEEDS A ROCK
You may have noticed that modern life is beset by uncertainty and change. We live in an ever-more fast-paced environment and while this may at times feel exciting it can make it really hard to stop and take stock of your life.
If you really want to make positive transformational changes to the way you’re living, you need to be able to ground yourself.
The support of friends, family, and even expert professionals is vital. Finding time for conversations about what you really want to achieve can help you see how far you’ve come, and how achievable the next steps are.
Perhaps even more importantly, you could be providing the same sort of support for someone else.
Losing weight is always going to take a good deal of individual determination and courage. After all, only you can know what it truly means to you.
But like all big changes, you don’t need to manage this alone. In fact, if you want to give yourself the best chance possible you must not try to go it alone.
Surrounding yourself with people who understand what you’re trying to achieve, and why, means surrounding yourself with a support network who can help keep you on track and help you celebrate your victories.
COMMON WISDOM: 8 SCIENTIFIC ELEMENTS OF A MEANINGFUL LIFE
A Quest for Well-Being Interview with
DR. LAURA GABAYAN
1. Why did you decide to study wisdom? How did the idea for this research come about?
I am a physician-scientist (same as a physician-researcher). There are physicians that do not do research and mainly see patients, and then there are physicians who see patients and also do research. In medical school, we learned about diseases, diagnoses, and treatments. No one ever thought outside “outside the box.” For example, we did not learn about Chinese medicine or Indian ways of healing even though they are both the oldest living civilizations. Our instructors, who were scientists, were firmly entrenched solely in Western medicine. I then started searching for those who do think outside the box and who are original in how they think. There was only one group of individuals who had that different way of thinking: it was the wise.
I then looked into wisdom and all I found were anecdotal thoughts and religious texts. As a scientist, I needed more objectivity and started looking at published scientific manuscripts. The journals of Sociology, Psychology, and Geriatrics published a small amount of research on wisdom. These studies found that wisdom can only be identified by another human; not a test or a scale. The research also found that wisdom had an inverse U relationship with age and that the wisest people were in their 50s, 60s, and 70s. The very old started to lose wisdom as they became less flexible in their thinking and behavior. The research also found that wisdom was not related to gender, race, or political affiliation. Despite these findings, no one had taken the time to interview candidates.
Given that I believe you should do things yourself, I decided to do my own study on wisdom. I did not know anything about wisdom, but I knew how to create a research project. I hired a research assistant and a marketing specialist and from Oct 2022 to April 2023, I interviewed 60 wise individuals. The way I found these individuals was through telling anyone we knew if they were aware of someone wise and through postings on social media. We also asked interviewees to “nominate” other individuals that they knew were wise.
I then knew that the information obtained through the interviews had to be converted to data. As a scientist who had conducted a qualitative research study in the past, I knew that qualitative methods are ways to convert stories into data. Research is either qualitative or quantitative. Most of the research that we are familiar with deals with numbers and is quantitative. Then the team and I reviewed the internet recordings of the interviews and arrived at the 8 elements.
2. Your research led you to the discovery of eight primary elements of wisdom. Which of the elements surprised you the most? Why?
Kindness surprised me the most. I am Middle Eastern and being kind was always not viewed highly where I came from. It was viewed as being a pushover and not being very clever. It was also not something that families or society promoted.
Kindness was important to the interviewees in many ways. First, often the reason they were recommended for the study was because they engaged in kind acts towards others. Whether it was volunteering or helping mentor students, the interviewee often contributed to humanity in a way that was kind. Second, the interviewees talked about how kindness was a quality they sought in others. They avoided individuals who were not kind. Third, before they could be kind to others, they were kind to themselves. Many scheduled time during the day or week that was devoted to them being kind to themselves. This “self-care” could have been down time, meditation, time with friends, or whatever brought then joy.
I have since investigated kindness and have realized that kindness is very powerful and it is key to a meaningful life. It is essential to have kindness. It not only takes one out of the fight-or-flight mode when one is around it but when a person is kind, it’s a sign of strength. It not only feels good to be kind but It’s a sign of confidence. It’s also a way to feel connected to another person. It essentially comes down to respect. People, regardless of they differ in ideology, education, or background, all deserve respect. They are human beings and at the core of any and all interactions is kindness and respect.
3. Which element was most difficult to describe or put into context? Why?
The most difficult element to write about and describe was spirituality. This chapter required that I write it, put it aside, and then rewrite it. It required more thought and consideration than I had envisioned. While the other chapters came from ideas that made sense and were based on many years of experience, my spirituality chapter was hard to explain. I knew that I had to better understand my own spirituality to write this chapter.
The reason this was especially difficult for me was because of my upbringing and my career. I am a physician-scientist and in my field, the divine is not discussed and it is not viewed as a part of life. It is too abstract and not able to be measured, so for many, it must not exist. In addition to spirituality not being a part of my career, it was not something that either of my parents believed in. My mother did not believe in any religion or the presence of the divine. My father mocked any mention of miracles or supernatural events.
I have since realized that the divine plays a larger role in our lives than we are aware of. I also believe that things don’t happen to you, but they happen to you. I also believe that a lot of the “challenges” that come your way, come because the divine feels that you can handle them.
4. How did your views change regarding these elements from before doing this research and after?
I always thought that having wisdom was all or nothing, that you either had it or not. I explain this in the first chapter of the book. I did not realize that there were many dimensions and elements to wisdom. My research found these dimensions and also found that while one person may be strong in one dimension, they may be weak in another.
I also discovered that having wisdom equates to having a state of peace and contentment – a knowing that things will work themselves out. The fascinating individuals I talked to were very happy and calm. They felt that emotions can often get in the way and may not be helpful in one’s journey. They also did not seem to take things so seriously. What was most interesting was their interest in wanting to be more than wanting to do.
5. You state that people reading this book should revisit the book often. Why is that?
One’s perspective of a given element will change over time. For example, a person in their 20s will not think about their spirituality much but as they age they may start to question their existence and the meaning of life and the divine.
Also, the book gives people a sense of hope and optimism. When one is encountering challenging times, reading this book can help them “re-focus” and give them perspective.
Finally, the book can serve as a life manual. Life is a journey and while some are lucky to go on this journey with a friend, partner, or relative, not all have such a companion. This book can serve as a companion of life.
6. Following your research, do you believe that the purpose of life is to attain wisdom, or do we use wisdom for the purpose of attempting to understand the meaning of life? Or both? Why?
This is a question I have asked myself often. I would say that the answer is both. One should approach life experiences as learning opportunities. The opportunities serve a purpose that may or may not be obvious. For example, a person may be diagnosed with a disease that changes the way they view health and wellness. This disease modifies their perspective and their attitude about life. They are such a changed person following the disease that they can’t imagine ever not having the disease. The disease was a “horrible” situation that gave them so much, like a gift.
The second part of the wisdom question is in regard to whether wisdom can help with understanding the meaning of life. Having some of the elements or strengthening some of the elements can only help a person view life experiences positively. If a person were to approach a life obstacle with resilience (element 1) and positivity (element 3) that would help one manage life’s ebbs and flows with more grace. Having wisdom will teach others that an obstacle is a challenge they will overcome. The obstacle is not a disaster but an opportunity.
7. You discuss the interconnectedness of these elements. Why is it important for readers to understand how each of these elements are interconnected?
They are all interconnected in that you can’t have one without many of the other elements. As I found, one element may be stronger than others but having one element most likely means that they have other elements, as well.
For example, being resilient can be achieved with more grace if one is positive. The way one views life is different when one is positive. Another example is being spiritual, which depends on being curious and creative. When one thinks of the divine, they can use their imagination and think beyond the physical world. A final example is being humble. This is an element that overlaps greatly with kindness. By being humble, one is kind towards and considerate of another person. Humility and kindness allow for a way to connect with one another. Tolerance also overlaps with kindness. A kind person is interested in other people and is tolerant of those who look and/or act “differently.”
8. Do you think each person reading this will discover their own definition of wisdom? Why?
Yes. Each person will see what works for them. The book will teach them about the elements and they can decide what elements they are good at and what elements they need to build on. This “custom” formula will help them come up with their own definition of wisdom and the meaning of their life.
This is why this book is so profound, it is not implying that wisdom is an all or nothing phenomenon but instead is a set of elements. The project proves that wisdom is not a “one size fits all” game and just like we are all different, so is our sense of the world and wisdom.
The book is also helpful in that it does not imply that a person needs to have all elements. We interviewed 60 wise individuals and only one seemed to master all of the elements. This person taught wisdom to individuals above the age of sixty, so wisdom was his life’s focus.
9. What do you hope readers will take away from this book?
I have said many times that my goal in doing this work and writing this book is not to sell books and make money. My goal is to change lives. By reading this book, I want readers to realize that there is more to life than the glitz and glamour promoted on the internet, and that success looks different for everyone. Success is different for every person and it is linked to living a more meaningful life.
I also hope that this book will help readers realize that their thoughts and actions can influence their lives as well as the lives of others.
Ultimately, I hope that this book reminds people that meaning and happiness are more important to life than external factors.
10. Where can people purchase Common Wisdom?
Starting on March 19, it will be sold on Amazon. It will also be available on other websites and in bookstores throughout the country in the near future.
MEET DR. LAURA GABAYAN
Dr. Laura Gabayan is a world-renowned physician and researcher. Regarded internationally as an expert in the field of emergency medicine, she has received multiple research grants and awards for her work. She has also published dozens of papers cited by hundreds of researchers. She has now applied her scientific expertise to study the concept of wisdom. This discovery resulted in a first-of-its-kind multi-year research effort dubbed The Wisdom Project. It was designed with scientific rigor in mind and geared towards answering some basic questions: How is wisdom defined? What constitutes wisdom? How can we harness the power of wisdom to improve our everyday lives? Her work involves extensive interviews of 60 wise individuals. She shares the insights in her book Common Wisdom. The knowledge shared in this book is priceless and timeless.
https://lauragabayan.com/
EMBRACING THE JOURNEY: UNDERSTANDING AGING WITH GRACE AND DIGNITY
Aging is a natural and inevitable part of life, yet it is often accompanied by fears, uncertainties, and societal pressures. However, by embracing the journey of aging with grace and dignity, individuals can cultivate a positive and fulfilling experience that honors their unique journey and contributions. In this article, we explore the concept of aging with grace and dignity, the challenges and opportunities it presents, and strategies for navigating this journey with resilience and purpose.
Shifting Perspectives on Aging
In many cultures, aging is often viewed through a lens of decline and loss, focusing primarily on the changes associated with growing older. However, a shift in perspective is underway, challenging traditional narratives and celebrating the strengths, wisdom, and resilience that come with age. Embracing the journey of aging with grace and dignity involves reframing aging as a time of growth, fulfillment, and continued learning rather than a period of decline and limitations.
Cultivating Self-Acceptance and Self-Compassion
Central to the concept of aging with grace and dignity is the importance of cultivating self-acceptance and self-compassion. As individuals age, they may experience changes in their physical appearance, health, and abilities, which can trigger feelings of insecurity, self-doubt, and inadequacy. By practicing self-compassion and embracing their inherent worth and value, individuals can navigate the challenges of aging with greater resilience and confidence, maintaining a sense of dignity and self-respect.
Building Supportive Networks
Navigating the journey of aging with grace and dignity requires support from family, friends, and the community. Building supportive networks of relationships can provide emotional, practical, and social support that buffers against the challenges of aging and promotes well-being, that might be joining local hobby groups or moving into Aliso Viejo memory care. By fostering connections with others and nurturing meaningful relationships, individuals can cultivate a sense of belonging, connection, and resilience that sustains them through the ups and downs of aging.
Finding Meaning and Purpose
Aging with grace and dignity involves finding meaning and purpose in the later stages of life despite the limitations and challenges that may arise. This may involve exploring new interests, hobbies, and passions, focusing on engaging in activities that bring joy and fulfillment, and nurturing meaningful connections with loved ones and the community. By embracing opportunities for growth, contribution, and self-expression, individuals can cultivate purpose and vitality that enriches their lives and enhances their well-being.
Maintaining Independence and Autonomy
Preserving independence and autonomy is an essential aspect of aging with grace and dignity, allowing individuals to maintain control and make decisions that align with their values and preferences. This may involve planning for the future, accessing supportive services and resources, and advocating for one's needs and rights. By taking an active role in their own care and decision-making, individuals can retain a sense of agency and empowerment that enhances their quality of life and preserves their dignity.
Conclusion
Aging with grace and dignity is about embracing the journey of life with courage, resilience, and self-compassion. By shifting perspectives, cultivating self-acceptance, finding meaning and purpose, maintaining independence and autonomy, and building supportive networks, individuals can navigate the challenges of aging with grace and dignity, embracing the opportunities for growth, connection, and fulfillment that come with age. Ultimately, aging with grace and dignity is about honoring the richness of life's experiences and embracing the journey with open hearts and minds.
REALIZING THE WHOLE SELF: EMPOWERING CHILDREN & TEENS TO BECOME CHAMPIONS OF LIFE
Here is a passage from “Wrestling Through Adversity: Empowering Children, Teens, & Young Adults to Win in Life” — A must-read and insightful book that shares timeless wisdom by Dr. Christine Silverstein
— With the advance of knowledge of neuroscience and the workings of the mind, there are opportunities to combine the best of technology and research on the brain and resilience to take advantage of a fundamental paradigm shift in mental healthcare in the 21st century.
In a paper by Max Bertolero and Danielle Bassett in Scientific American in July 2019 titled, “How Matter Becomes Mind,” the authors reported that there is an overabundance of flexibility in how networks reconfigure themselves in the brain in people with schizophrenia. Auditory hallucinations may result when nodes unexpectedly switch links between speech and auditory modules, resulting in what seems to be voices in one’s head. These findings may become an important factor in understanding the origin and mechanisms of “hearing voices.”
Researchers have identified an autoantibody that appears to cause schizophrenia in some individuals, which was reported by Hiroki Shiwaku et al. on April 19, 2022, in Cell Reports Medicine. The authors stated that their findings may lead to important improvements in the diagnosis and treatment of schizophrenia.
This research adds to the growing body of evidence to improve the lives of those with schizophrenia, but nothing adds more support and more impact than a new movement to shift mainstream psychiatric thinking away from medication and towards greater acceptance and respect, as noted by Daniel Bergner in his May 17, 2022 article in The New York Times “Doctors Gave Her Antipsychotics. She Decided to Live with Her Voices.”
The author’s narrative begins with a young child, Caroline Mazel-Carlton, when she was in daycare and started to hear voices. As she grew older into her diagnosis of schizophrenia, so did the mix of psychotropic pills, including antipsychotics, mood stabilizers, anti-depressants, benzodiazepines, and stimulants. These drugs caused untoward side effects, such as weight gain, a feeling of losing control of her forearms, quivering of extremities, loss of hair, isolation, and a feeling of barely being human. Eventually, Mazel-Carlton spent time on a psychiatric “farm” in Appalachia, where she flushed her pills down the toilet, and her health improved.
When Mazel-Carlton was in her mid-twenties, she became a peer-support specialist at an organization now called the Wildflower Alliance, and she started leading “Hearing Voices Network” support groups. Mazel-Carlton and the Alliance are now at the forefront of a growing effort to thoroughly reform how the field of mental health approaches severe psychiatric conditions, calling for the end of involuntary and coercive treatments.
The World Health Organization (WHO) is now challenging biological psychiatry’s authority and its expertise and insight into the psyche because the medical model leaves those with schizophrenia feeling overwhelmed, disempowered, hopeless, isolated, and stigmatized. At the Alliance, participants are encouraged to speak about the content of their voices so they can attribute meaning to them with people who have similar lived experiences, which is healing for them as humans.
In 2022 Levine, who wrote about how professionals in the medical model traumatize and retraumatize people, perverting healing. With such traumatization, a person feels disconnected from one’s own self, from others, and from other aspects of life, like living in a community.
To begin the healing process, Levine posited, one must reconnect and become more whole. This requires the stripping of power away from disconnecting violators, but the first step of stripping away only opens the door to healing and realizing the whole self. The good news, Levine stated, is that there are many reconnecting paths to wholeness and to healing.
Mind Over Mat
At the beginning of this chapter, we started out on a journey in 1997 from New Jersey to Pennsylvania, when I set out to present a workshop to high school wrestling coaches on peak performance conditioning titled, “Winning the Mental Battle within Your Self.” I encountered many adversities along the way but managed to wrestle through them.
At the time in 1997, neuroscientists had not yet made the discovery of the role of mirror neurons and how children mimic everything adults do, including learning how to smile, how to empathize, and how to wrestle. I taught and used the peak performance techniques I call mindful toughness skillsets and psychodynamically turned anxiety into scoring by mentally rehearsing and mentally recalling past successes to prepare for the workshop presentation.
Descartes hypothesized that the soul communicated with the brain through the pineal gland, a small, pea-shaped structure located near the center of the brain, but modern neuroscience has cast doubt on the idea that there is a single, special location in the brain where the mind interacts with it.
Yet, in contemporary society, we are still treating persons with schizophrenia and other conditions with psychotropic drugs that affect the physical body in such injurious ways, including their psyches and spirits, by demoralizing them, ostracizing them, and alienating them from society, without viewing them as human beings who have potential to learn and grow from their lived experiences and voices from within.
This was the case with Mazel-Carlton who saw a roller derby competition for the first time and decided to focus on training herself to become a high scorer on her team, regardless of her predilection for hearing voices that could have sabotaged her efforts. She set her goals, turned turmoil into determination to achieve success, and where mayhem existed, she marshaled and psychodynamically deployed it into winning. Just like Kurt Angle who won the Gold, Mazel-Carlton had an Expectant Mind. She expected to win, and she did while she wrestled through the adversity called schizophrenia.
The graphic of the “Highway to Success” is a symbolic representation of how I use a whole-brained approach when working with clients. It is based on the results of the split-brain procedure, where subjects’ brains—those with epilepsy—were severed into two parts, and the work of Roger Sperry (1959-1968) and his colleagues whom I learned about in a college course.
What the researchers determined was that the two hemispheres in the brain control vastly different aspects of thought and action, as reinforced by Michael Gazzaniga in his article “The Split Brain Revisited” in Scientific American in July 1998. The left brain is associated with the conscious mind is logical but critical and is dominant in language and speech. The right brain is associated with the subconscious mind that is non-judgmental, playful and excels in visual-motor tasks.
The use of a whole-brained approach is ideal for teenagers and young adults because the linkages in their brains are growing in dimension and density until the age of 25, along with the ability to use imagery and their imaginations, as was explored by Jay Giedd in a June 2015 Scientific American article titled, “The Amazing Teen Brain.” The applications to learning how to use both sides of the brain could be employed therapeutically with someone like Mazel-Carlton, who had perfect college entrance test scores in English and was known as a great storyteller by her younger siblings. These gifts could have been psychodynamically turned into writing a novel or acting on a stage where she vividly tells her stories, so we can all learn from her wisdom and courage.
Just imagine if someone is told over many years that they are ugly, or stupid, or crazy, or bad, what can occur in life with low self-esteem and feeling devalued and worthless? This is something to consider for all adults, parents, teachers, coaches, professionals, and others in authority. That is, what we say, do, feel, or project to young people can have a positive or negative impact on them.
The beauty of learning mental rehearsal—that has been shown scientifically in a September 2014 Headlines article in Scientific American titled, “Why Mental Rehearsals Work”—is using a natural process that is portable and affordable. It saves wear and tear on the physical body while empowering people to win.
Think of how this skill can be taught to teenagers before they are in seclusion rooms in ERs, to allow them the privilege of feeling joy and reaching their potential in life rather than ending it by suicide.
EMOTIONAL HEALING WITH CRYSTALS
Messages and Insights from Interview with Uma Silbey
Much of crystal work is connected to pure awareness.
Crystal work is about linking all the subtle bodies and the physical body, the Earth, and so forth. Ultimately, wholeness. When body and mind are in alignment, you are in a state of total relaxation. It is not that you are going to be a ragdoll, but balance is relaxing. In addition, both are one.
When we are in balance, relaxed, and grounded in the earth. Our body and mind are connected, and we bring that energy down. In crystal healing, what we do is to set the conditions and the spirit heals. That is spirit and healing together. The whole thing is spiritual without using the words. You do not even have to think of it that way.
It was after years of working with yoga, meditation, and energy that I discovered crystal quartz. When I picked up my first crystal, I could feel the vibration quite clearly, and I knew I had to work with them. If you are open, an internal river of knowledge and information just flows through you.
Working with crystals helps you recognize impediments. It facilitates an energetic change.
At our essence, we are vibration. Everything vibrates at its rate. When you work with crystals, you can learn to feel it and sense it. Working with crystals, you make a vibrational change. It will make a physical, mental, and emotional change in some way that is appropriate, although it might not be what you think is the right way.
A vibrational change is appropriate in that it would be the deepest, truest healing. Even dying, maybe the deepest healing at that moment. In some way, we let go of our ideas of ourselves.
With the crystals, you become more sensitive as you work with them. You do not even need them. You can visualize a crystal and have its energetic work.
Having crystals makes things easier. Each stone has its quality, which you learn to sense. If you want to wear a crystal on your heart chakra, you cannot just hold it there all day. However, crystal bracelets and rings deal with the energy channels, as an example.
Working with patterns on the body involves sacred geometry.
I love being in the studio and all my music, I try to open the heart to go up in the heavens but come back in the heart. This combination of crystals and music amazes me. In shamanic healing, you may use your stones, or drums, or make sounds, and you activate that stone and then send it where it needs to go.
There are surface emotions that pass easily if they are painful and you do not like them. Beneath those surface emotions are others that support them. Underneath that, another layer, and you go down, you go down until you come to these core, important wounds. With crystals, you work first with anxiety and depression, until you get to the original event, and you can reframe it and learn a lot. You have to do it very skillfully and gently.
I think most healers have a background of pain in our past. We become emotional experts because we are very emotional. That has served us as painful as it was.
I used to kind of push away all my past of pain. I used to try to ignore and not tell anybody. However, you cannot ignore it because it lodges in your body. You have repetitive thoughts that are annoying at best. We do try to push them down because it is painful and it hurts.
You will know that crystal healing is working because you will be happier when it is working. I believe this is about crystals helping us with healing, emotional healing specifically.
All that exists is essentially space, a limitless space before awareness and beingness. This state cannot be mentally understood or explained, as it has no form, no beginning nor end. As manifestation comes into being from the formless state, it expresses itself as vibration.
The areas in your bodies, from the etheric to the physical, are clenched and holding these things. When you get that spacious awareness, your body tends to align, especially if you breathe.
As you align, the things that were tied to misalignment will be released. Moreover, when you are in a place of spaciousness, it is like the ultimate feeling of safety.
When working with the stones, you are aligned, grounded into the earth, and aligned up in the heavens for lack of words. Then, information comes and expresses itself. It just comes through. You need just to be aware. You are not being something, no words, but you can be in that space.
Crystals absorb energy. They absorb it, they magnify, they help transmit, and they transmute. You can be conscious of being aware. Then you say, “I am aware”. However, who is the “I am”? What are you referring? It is not the body or the mind. What is this “I”? Finally, you circle back to “I am, just awareness”. Who is aware of “I am”? It is a good meditation to do.
If you are aware of yourself, there is still duality. There is still someone being aware. When you are pure awareness, there is no one being aware. There is just awareness. We changed our point of reference.
No matter where you are, we are always here now, be here.
Many contemplation sentences are meditations in themselves. It is all about energy. Whenever you are doing any energy work, particularly healing work, it is important to stay grounded in the earth. I use the analogy of a tree and its high branches. It will fall over unless it also has deep roots.
What is the placebo effect? If you believe that something will happen, it will tend to happen. Our thoughts are powerful, that being one clear example. Therefore, part of crystal working is that when a stone does things, definite subtle energy shifts are going on, and there is the placebo effect.
If you expect that the healing will work, it will work a lot better than if you think this is not going to work. When you are actively resisting it, you cannot remit those energetic pathways.
Many times, we resist healing because we are afraid of emotional pain. We do not like pain. We will do a lot to avoid pain. It is a natural reaction. It is where relaxing, breathing, visualization, and all these ways help cushion, protect, and nurture you so that you can explore the pain at your own pace. I do not recommend rushing any of it.
Rose quartz is a heart stone that helps open the heart chakra. It is also a relaxing stone. If someone has the throat blocked, you rub energetically a rose quartz to release the blockage, and then you use your bluestone.
Non-judgmental and complete listening to another person is emotionally healing just in itself.
When you listen to someone, you do not make any decisions or judgments. Although it may react places in your body or you might just notice that, bring your attention back to the listening. Very few people listen to one another. Moreover, it is an amazing thing to have someone just listen to you.
When you have an intense emotion, like anger, there is no separation between you and the anger. A way to deal with it is by asking yourself, “Who is it that's angry?” You do not want to check out. You want to honor that emotion because it is expressing something probably that is out of balance.
The ability to hear the crystal is what underlines successful crystal healing work.
There is an inner hearing, like a strong intuitive sense. It has a meditate meditation. It is like, how do we hear? Where do I hear? In addition, focus on that hearing and then who is it that hears? The ears are doing something, but there is someone who hears.
“May golden healing light from the most high heavenly spirit; pour through your crown center, to fill your heart with petals of wisdom that flower in the heart of your being. May you be healed.”
HOW TO MANAGE STRESS AND PROMOTE WELL-BEING DURING PREGNANCY
HOW TO MANAGE STRESS AND PROMOTE WELL-BEING DURING PREGNANCY
Pregnancy is a stressful time, especially if it is your first pregnancy or if complications meant that previous pregnancies did not go to full term. To ensure that you look after yourself and your baby, you need to find ways to reduce these stress levels as much as possible and promote a sense of well-being.
Of course, with everything else that is going on, this might seem easier said than done, but there are some key areas you can look at to help achieve this. These combine both emotional and practical elements, which could give you a head start that can keep stress at bay.
Here is a guide on how to manage stress and promote well-being during pregnancy.
1. Get the appropriate exercise, rest, and relaxation
Although exercise may have been a key part of keeping stress to a minimum prior to pregnancy, now you should only undertake exercise that your doctor has approved. This might include walking or some specialist exercises such as prenatal yoga.
You will also need to rest more and do what you can to get enough sleep. The amount of sleep that you will need is likely to increase, so you might need to augment any you get at night with daytime naps if possible. Part of this new regime will include finding comfortable sleeping positions and support as your body changes shape.
If you haven’t got any relaxation techniques that you have previously used, then you might want to explore meditation as a first port of call. There are a huge number of resources online to aid you with this, and they also cover subjects such as deep breathing or visualizing a calm environment. You might also choose to explore more physical methods including massage, although again, you will have to seek medical advice as to which type of massage you should have.
2. Find the right balance between practicality and positivity
While you might be of the opinion that the best way to avoid stress is to only expose yourself to positive news and avoid stressful situations, this might not provide you with the best outcome, as there are always unknowns in any new situation, and educating yourself about those might relieve stress more than ignoring the facts. For instance, understanding the pregnancy process, labor, and delivery might allow you to prepare yourself for the event. As part of this, though, you should also understand possible complications that could occur and where to get support in these instances.
If these complications occur due to medical negligence, then you will need to contact a birth injury attorney to ensure that you have the financial means to get the right people involved as soon as possible. Knowing that you have the support if a problem occurs can give you peace of mind and lower your stress levels as a result.
3. Get support
As well as legal support, you will also need emotional support from friends, family, and your partner if you have one. In addition to this, there are going to be other pregnant women you can communicate with at prenatal groups or in chat rooms and forums online. This gives you access to a wealth of experience and advice that can fill in any gaps left by those closest to you.
Check out Intellectual & Developmental Disabilities
Written by Atil Kum
