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Apps for Naps

Apps for Naps:

THESE ARE ALL FREE (with options to upgrade, cause that’s how apps work)

Calm: The only app I actually paid for. This app has tons of music, meditations, and sleep stories to help with insomnia. I believe the free version had three or four sleep stories, and some basic meditations as well as “The 7 days of calm,” a week-long series of guided meditations focused on relaxation.  It keeps track of your statistics and has a variety of background moving images with sounds you can choose to activate or not. I tried the free app for about a month and really loved it! It quickly became an integral part of my night-time sleep ritual.  Finally, I made an investment in my well-being and bought a year-long subscription.  Totally worth it. The meditations are organized into categories such as ‘relationships,’ ‘calming anxiety,’ ‘forgiveness,’ and ‘deep sleep,’ then time, and most of them are guided – great for a beginner like me!  They also have many 7-day programs on different topics: ‘7 days of managing stress,’ 7 days of gratitude,’ ‘7 days of self-esteem,’ and more!  The sleep stories are awesome! They have a variety of readers reading a variety of types of stories of variety of lengths in soothing voices.

My favorite non-fictions are “Blue Gold,” a story read by Stephen Fry about harvesting lavender in France, “Scotland’s Hidden Hideaways,” a history of the bothies (free adapted shelters for hikers and travelers) of Scotland read by May Charters (yes, she has an accent!), and ‘The Sequoia,’ a nature essay about the Sequoia tree written by John Muir!  My favorite fiction sleep stories are many! They have Greek myths, childhood favorites, fairy tales and more! The Dragon Tamers by Edith Nesbit is my favorite new story!  I even bought her biography! But I am almost too into the sleep story to be able to fall asleep! Fortunately, the app provides a vast range in level of monotony.  There’s one story that is just the British shipping forecast.  “Dr. Orma’s Sleep Science” is also a great non-fiction one to listen to when your especially frustrated about sleep – it reassures you and dispels common myths about insomnia.  This app really makes me feel better about the time I spend in bed, not sleeping.  Because I am meditating during that time, I can see that I am accomplishing SOMETHING.

Relax Melodies – This app has a free 5 day meditation program to help you manage your sleep better and stay asleep longer so you wake up well rested and energized.  It teaches you about the benefits of meditation and each 10-minute meditation is designed to guide you to sleep.  There are a couple other meditation programs on this app that provide you with the first few free as well.  You can create your own custom combination of relaxing sounds to lull you to sleep and set them on a timer length of your choosing.  I didn’t know there were types of noise other than ‘white noise,’ but apparently there exists ‘pink noise’ as well as ‘brown noise?’ (Sounds gross…lol)  The melodies included are fairly simple and repetitive, but they get the job done.  They also include isochronic tones and binaural beats if you’re into that.

Atmosphere – An app to customize your atmosphere, this helpful tool provides a variety of sound options organized by environment.  So you can choose to hear rain as it sounds on the beach, in the forest, in the city, etc. You can also import your own sounds, program favorite combinations, and set the timer for whenever you want.  Like Relax Melodies, this app also includes binaural and isochronic sounds that are supposed to help reduce stress and anxiety and stimulate creativity and mental clarity.  There are some unusual sounds – who wants to fall asleep to the sound of construction, sirens, or a rooster? But hey – whatever floats your boat!

Sweet Sleep – This is another free app for your phone and/or tablet that plays soothing sounds and music. My favorite is ‘lullaby of the forest’ combined with ‘gentle rain’ and ‘morning beach.’  You can customize melody/nature sound combinations, adjust the volume of each one in your mix, and set them on a timer.  This app has somewhat more variety in music choices, which is nice.  And they are less repetitive as well in addition also too.

Forest – Not specifically for napping, but if one of your sleep-related obstacles is your phone, this can definitely help. Basically this app helps you reduce the wasting time on your phone, keeping you focused and in the present..  I tend to just browse or play games on my phone at night when I should be trying to sleep.  And we all know electronic devices are supposed to be a no-no at bedtime! With this app, you choose an amount of time to commit to being phone-free and you plant a ‘tree.’ As long as you leave your phone alone during this time the tree grows and flourishes.  But if you interact with your phone, your tree dies 🙁 and your forest is ugly. With your rewards you can buy fun trees shaped like octopi, or made out of candy, or with awesome treehouses in them.  ALSO, If you plant enough trees in your forests, the app is partnered with a tree planting organization that will plant a real tree! (Alas, I’m not focused enough for that yet…) But it is also a great way to commit to focusing on getting daily tasks done, studying more efficiently, working, etc.!

zzzzzzzzzzzzzzzzzzzz….

I’m Excited To Do Homework? School Can Be Fun!

Well, I DID IT!!!  

I completed the first class of my graduate certificate program in Children’s Literature!!!

It was called “The Art of the Picturebook,” and I never knew that school could be so interesting and fun!!  I’ve enjoyed some classes throughout my college career, but none so much as this! I was actually excited to do homework! WHUUUUT!?? weird…  I never really felt like I fit in in any of the other classes or programs I took in the past.  I guess I just needed to find the right program.  And books have always been important to me.  And now I can explore that further! Yaaaaayyyy!!!

http://www.worldcampus.psu.edu/degrees-and-certificates/childrens-literature-certificate/overview

This is how I feel about this program!

Pets: Joy VS Burden

You know what apparently helps people with depression and anxiety?

Having a cat. Or dog, or hamster, or whatever.  Something you can cuddle preferably, that is reliant on you, loves you unconditionally, and you think is totes adorbs.

Therapy animals are real, people.  This is the reason I adopted my cat, Brisco (Yes, he is named for Brisco County, Jr.) This is a tough one though, because there is definitely a balance that needs to be struck.  Ultimately, Brisco does help more than he hinders, but there have definitely been times when I wished I didn’t have him.  As with any creature, he can be annoying, persistent, in the way, etc.

derp

He meows at doors at night, knocks things over, gets in the way, tries to trip you, randomly jumps on your face, tries to eat your toes, attacks anything that moves, scratches you up, and will not let you read in peace!  OMG RIGHT NOW he thinks a great place to sit is directly in front of this computer screen!  So in the darkest time, sometimes a pet can be a definite added stressor and source of frustration/annoyance/helplessness.  That said, I am so grateful to have him in my life.  As I gain back more and more positivity, little by little, I see and feel the benefits.  He’s a non-judgmental listener.  He’s a distraction from my problems.  He is obsessed with me and always wants to be with me.  That’s pretty flattering and good for self-esteem.

 

6 Ways Pets Relieve Depression:
https://psychcentral.com/blog/archives/2013/05/19/6-ways-pets-relieve-depression/
Pets for Depression and Health:
http://www.webmd.com/depression/features/pets-depression#1
Depression, Anxiety and Pets
https://www.mentalhelp.net/articles/depression-anxiety-and-pets/
Awwww who can resist dat face… <3

A Gem By Any Other Name

A Gem By Any Other Name

(Yet another writing assignment)

I didn’t know his name.  But he knew mine.  It was written in clear, bold letters on the hard, plastic nametag that adorned my green apron.

He knew my name, but he wanted to change it.

“Isn’t Emerald a boy’s name?” he asked.

I was used to strange reactions to my rare and somewhat unusual name, so I laughed.  I didn’t choose my name, but I’ve learned to love it.

“No,” I replied, with a puzzled grin, only a little uncomfortably. Did he think I was a boy? My uniform was standardized regardless of gender, and my visor concealed most of my long hair, but I didn’t think I looked like a boy. Did I? My confusion bubbled up exponentially.  Why would he ask that?  What an odd thing to ask.  I’m a girl.  My name is Emerald. Emerald is a girl’s name.

I pushed aside my uneasiness and continued to assist him with a friendly smile.

I thought that was the end of it, but then he came to his unpleasant conclusion.

He told me he would call me “Emmy” instead. He didn’t ask.  He told.

“No,” I replied, still polite, but somewhat taken aback. Only those select few people very close to me called me by a nickname.  To hear those private syllables directed to me by a complete stranger was strange and jarring.  It felt wrong. I was confused. I felt that my personal rights had been infringed upon.  Surely he understood that a nickname is a sign of familiarity, of intimacy. I had never even seen this man before and he expected to be allowed to bastardize my name?  To reduce and minimize it, and therefore me, to fit his own personal inclination.  He didn’t have that right, did he?

Brashly, he nodded. “I’m going to call you Emmy,” he reiterated, regardless of my gentle protestation.

Had he not heard me? I had said no. I didn’t want him to call me Emmy.  He was old, maybe he had bad hearing? I stayed firm.

“I would really prefer you didn’t.  My name is Emerald.” I was still smiling, albeit more hesitantly, but inside I felt violated.  Customer service policy as well as common courtesy required that I treat this man with respect and kindness, so I did.  He followed no rules, written or socially implied.  No one required that he treat me with the same respect and kindness.

The truth was that it should have been my decision. It is my decision.  He was rude and he was wrong to insist on calling me a name that I didn’t feel comfortable with. I could have insisted on calling him a name he wasn’t comfortable with. Inconsiderate jerk, maybe? Or stupidhead mcfartface? How would he have felt then? Instead, I told him, I didn’t ask him, again not to call me Emmy, finished helping him, and he complained about me to my manager. He complained because I wasn’t okay with him disregarding my feelings and making me uncomfortable.

I didn’t know his name.  But I knew him. And I know I will meet him again in some other incarnation.  But I also know that I was right.  I am right.  It isn’t okay for anyone to call you a name you are not comfortable with.  And some things are more important than following a grocery store code of conduct.

Love deez grlllz

 

Sunshine Superman

Going outside in the sun is great! (if you can find it and get there)

Vitamin D deficiency is actually pretty common (especially here in the Pacific Northwest), and can make you feel crappy and tired.

http://www.webmd.com/diet/guide/vitamin-d-deficiency#1

http://www.healthline.com/health/vitamin-d-deficiency#overview1

Ideally, you could take advantage of the sun when it’s out, participating in fun, outdoor activities like hiking and picnics and frolicking and having adventures with your friends and loved ones!

However, when you can’t leave the house and don’t want to interact with people, but you know that vitamin D is good for you, just go somewhere as private as possible that is in the sun.   If you don’t feel able to make your way to some special nook in your favorite local park, take advantage of your yard (preferably the back yard).  A friend or neighbor’s yard will work too!  I usually sneak out around back and hide in the corner of the yard where no neighbors can see me.  Sometimes I bring a pillow and soothing cool beverage, and if I’m ambitious, a book.

Just don’t forget the sunblock.

I Suck at Meditating

But I still try to do it.

You know when I thought about the topic for this blog?

WHEN I WAS SUPPOSED TO BE FREAKING MEDITATING.

Right now, I’m primarily using this app called ‘Calm,’ which is not that bad.  The free features are perfect for a beginner like me to keep busy I mean CALM.   After a couple of weeks, I decided to actually pay(!?!?) for the whole app, and I’m surprisingly glad I did.  There are  meditations for everything.  And for each category, you can choose what length of time works best for you.

My favorite feature is the sleep stories.  They’ re just someone reading a story in a soothing voice.  Sometimes it’s super boring.  Sometimes it’s a metaphor.  Whatever.  They’re great.  There’s one non-fiction one that I have never been able to stay awake through!  And there’s one fiction one about how cats basically came from dragons! LOVED IT!

Here’s some more information about meditation!

Meditation 101:
http://aboutmeditation.com/beginners-guide-to-meditation-tips-benefits-techniques/
More about meditation:
http://www.aboutmeditation.org/
If Ron Swanson can meditate, so can I.
Ron Swanson Meditates

From Chai Tea to Tai Chi

Chai Tea in the Mornings:

Chai tea in the mornings is a particular treat.  I like to have chai tea on the mornings when I have the time to just sit comfortably and relax.  Coffee is for mornings where I’m in a hurry and breakfast is synonymous with multi-tasking.  But chai tea days are those special and cherished leisurely mornings where you can breathe deeply, eat slowly, and appreciate your surroundings.  More days should be chai tea days. It’s caffeine – it’s energy, but still it somehow relaxes me while simultaneously preparing and motivating me to be productive without emphatically worrying about being productive.

Chai Tea Health Benefits:

http://www.chai-tea.org/benefits.html

All sorts of yummy teas:

http://www.teavana.com/us/en/tea/chai-tea

The BEST chai tea latte I’ve ever had was at Craft 19 in downtown Sumner.  Also, they have perfectly scrumtrulescent crepes.

http://www.craft19coffee.com/

Tai Chi in the Evenings:

A while back, I took a tai chi class through Pierce College continuing education.  It was in the morning.  On Saturdays.  While I really enjoyed it, I sadly did not attend every class.  It was in the morning. On Saturdays. ugh.

However, on the days that I reluctantly dragged myself out of bed and participated, I found the class to be really relaxing and fun. I liked the explanations of the patterned movements, and the fact that everything meant something.  The practice required just enough focus to feel like meditation, while not so much brainpower was needed to make it overwhelming and exhausting.  It was challenging, but not overly so. It was, surprisingly harder than I thought it would be – requiring strong, steady, slow, and, to an extent, precise muscle movement is not as easy as it looks! But still, it made me feel solid and strong as well as surprisingly graceful.  Even though we were all beginners, when we started to get used to the pattern, and were executing the movements in sync, it was fun to feel like a part of something bigger – like our energies were all working together to make something beautiful and meaningful.

But, for me, Tai Chi is a practice more easily initiated in the evening.  Mornings are hard for me already, as an impatient insomniac, so I feel like that likely detracted significantly from my enjoyment and motivation.  In the evenings, when preparing for bed, Tai Chi can help slow the racing thoughts by slowing the body and having something on which to focus – it’s a peaceful strengthening routine that prepares my body for a more efficient resting of the mind and body.  So for me, the best way to appreciate and benefit from this calming and centering exercise, is to practice Tai Chi in the evenings.

Want to know more about Tai Chi? Here’s a beginner’s guide:

http://www.beginnerstaichi.com/what-is-tai-chi-for-beginners.html

I also found this video to be helpful!

No, I never took chai tea to my tai chi class.

Read Into It: Blackthorn and Grim

Reading is always a way to escape reality for a little while into a different universe.

Juliet Marillier is one of my favorite authors.  I love and re-read almost all of her books.  She deals primarily in historical fantasy – mostly for adults, and some for young adults.

Blackthorn and Grim:

The Blackthorn and Grim trilogy consists of Dreamers Pool, Tower of Thorns, and Den of Wolves.

This particular series touches on some very serious issues, such as PTSD, trust-building, growth, recovery, how helping others can help yourself, and how to rebuild your life after you have suffered from extreme trauma.  PLUS: medieval Ireland, unconventional heroes, and mysterious MAGIC!

Here is part of the description of the first book: 

“What if you were locked up awaiting execution and a stranger offered you a bargain that would set you free?  What if accepting bound you to certain rules of behaviour for seven years, rules you knew you were likely to break within days? And what if the penalty for breaking them was to find yourself back where you started, eaten up with bitterness and waiting to die?

Blackthorn chooses life, even though she must promise not to seek vengeance against her arch-enemy, Lord Mathuin. In company with a cell-mate, the hulking, silent Grim, the one-time healer and wise woman flees north to Winterfalls, where she settles on the fringe of the mysterious Dreamer’s Wood.  Blackthorn has promised her benefactor, the fey nobleman Conmael, that she will use her gifts only for good. But she and Grim are both scarred by the past, and the embittered healer finds her promise increasingly hard to keep.”

Read more about these great books on Juliet’s website: julietmarillier.com!

Aren’t these covers beautiful?

What Does Depression Look Like?

It looks like this.

A couple years ago, mom talked me into drawing a self-portrait every day to track my mood.  These are some of my ‘favorites.’

Three Helpful Books

  • Unexpectedly helpful books (Non-fiction):

“The Life Purpose Playbook.” by Judy Machado-Duque

A combination workbook/planner/goal-setting tool/COLORING BOOK! Makes the difficulties of planning more fun than a chore. I had so much fun making the vision board (pictured above), that I ran out of room and just haaad to make another one (also pictured above).

And if your daily calendar page looks like this, who cares!??

https://www.amazon.com/gp/product/1518605788/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

“The Woman’s Comfort Book: A Self-Nurturing Guide for Restoring Balance in Your Life” by Jennifer Louden.

OMG I LOVE THIS BOOK SO MUCH. Particularly the fact that there is a helpful chart matrix in the middle where you can locate how you are feeling (i.e. lonely, ugly, nervous, exhausted, whatever) and then trace your finger over to the multiple recommended chapters for helping with that emotion.  Each short chapter includes a variety of different suggestions, so you can find one that works for you.  Great reference tool! I’ve used this book since high school.

https://www.amazon.com/Womans-Comfort-Book-Self-Nurturing-Restoring/dp/0060776676/ref=sr_1_1?ie=UTF8&qid=1496867742&sr=8-1&keywords=woman%27s+comfort+book

“The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing” by Marie Kondo.

Not specifically about depression/anxiety, but I did find it really helpful. It gave me achievable goals that I could accomplish in stages that resulted in visual, environmental, and mental benefits.  After all, cleansing your past, saying goodbye to old, painful memories, and having an aesthetically pleasing living space are all refreshing, invigorating, and crucial to happiness and the healing process.  I have a copy if you want to borrow. 🙂

Now my closet is at least half as full, my storage is maximized, and finding/putting away clothes is so easy!

https://www.amazon.com/Life-Changing-Magic-Tidying-Decluttering-Organizing/dp/1607747308/ref=sr_1_1?s=books&ie=UTF8&qid=1496803892&sr=1-1&keywords=marie+kondo+the+life-changing+magic+of+tidying+up

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