This Week's R.I.S.E. :What Would You Say To A Friend?

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is What would you say to a friend?

Have you ever noticed that when someone you care about is hurting that you're able to give support, comfort, and advice from a place of love that seems reserved just for them? Do you ever hear what you're saying and think, "why can I say this to someone else and not to myself?"

For many of us, we see other people's problems and solutions much clearer than we see our own. Sometimes the solution seems so obvious and uncomplicated. Even complicated solutions still seem doable. Why is that? The reasons range from complicated to down right simple.

We're just too close to the problem.

Everything seems harder to accomplish when it's personal. It gets bogged down in the muck of our personal "stuff."

We're dealing with things like:

• Our past experiences/history
• How we feel about ourselves
• Fear of change 
• Fear of failure
• Feeling undeserving

.... and the list could go on and on.

So this week take a problem you're dealing with and pretend you're advising, comforting, and supporting a friend. Writing it down in letter form will help you reach your true "friend" voice (Dear insert your name here ). Don't read it when you're done writing it. Put it away for a day... or three. When you have a few moments to be all alone, grab yourself a cup of warm tea, settle into a comfy spot, and read it, slowly. Then read it again, out loud.

Now, follow your own advice.

You are deserving, and worthy of it.

©Weighing The Facts



picsource:http://www.flickr.com/photos/mel_rowling/6122321048/in/photostream/

This Week's R.I.S.E. : Don't Hang Around Waiting For Perfection

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is Don't Hang Around Waiting For Perfection.

Are you waiting for perfection before you participate? Have there been events, gatherings, classes you'd like to take, a career move you'd like to make, or anything else that you've put on hold because you're waiting for the perfect time, perfect weight, perfect outfit, perfect conditions?

The problem with perfection is that it's practically unattainable and, in my opinion, boring (said with a long, drawn out, sing songy type inflection). When I think back on some of my favorite memories, it's the imperfections that made them so extraordinary, so memorable. The imperfect friends and family, and the imperfect situations led to unexpected turns of events that left me belly laughing with glee, or happily surprised by an outcome I couldn't have even imagined. Even when I wasn't thrilled by the end results, I came away from it with a life lesson that I wouldn't have learned otherwise and that I was (if not immediately, at least down the road) grateful to learn.

Putting your life on hold because you don't feel thin enough, good enough, pretty enough, worthy enough (and the list goes on and on) is one of the biggest life cheats there is.

The hard, cold fact is that we only have right now, this very moment, for certain. Everything else is a gamble and a gift. Keep hanging around waiting for perfection and you could find you've missed a huge hunk of life.

We hold ourselves back by worrying what others will think of us when, in reality, they're really not giving us much thought. Not in the sense that we worry they are. Have you ever noticed that the people who go out and meet life head on don't seem the least bit concerned with how you feel about it? They're not worried that you don't approve, or don't think they look the right way,  or think they're good enough to do whatever it is they're choosing to do. They're too busy living their lives. 

This is no dress rehearsal (paraphrasing Rose Tremain) so stop waiting and start participating.

For this week do something you've been wanting to do. Attend or host a gathering of friends you've been eager to see, go somewhere new, do something... just don't hang around waiting for perfection.

Jump in without weight, appearance, or any other self-limiting thoughts holding you back. Let go of the self-negativity and worry. Take your-self with you. The real you. The one that matters.  Enjoy! Laugh! Live it fully! And if it doesn't turn out the way you had hoped, go with the flow and make the best of it.

There's a whole lot of living to be done out there and it's waiting for your wonderfully imperfect self!

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©Weighing The Facts

picsource:http://www.flickr.com/photos/tangaroo/1280739738/

This Week's R.I.S.E. : Tidy Up Your Inner House

This week's R.I.S.E. (Recovery Inspiration Strength Exercise): Tidy Up Your Inner House.

We all carry around with us emotions, thoughts, and memories from our past. Some are positive, encouraging, and emotionally comforting. Some, on the other hand, only serve to feed our negativity, fears, and anxiety. 

Not all that we feel and think is rooted in reality. We may see ourselves through our past and allow thoughts that spring from that to influence our present. Things that happened to us as children are remembered from a child's point of view and so may carry a heavier weight. Maybe the scarring words of someone we looked up to whispers in our ear, making us feel less than, unsure, scared, or helpless. Maybe a past event has altered how we see ourselves and carries with it feelings of shame that, in turn, make us feel unworthy of the good we deserve. 

How do you know if your thoughts or feelings need tidying up? 

• How do they make you feel?
• Are your feelings about it outdated?
• Do they derail your positive progress? 
• Are they attached to an event that you had no control over? 
• Do they serve to help you on your new path? 

Tidying up and cleaning out isn't a simple task. Not all the negative things we feel and think are so easily gotten rid of and require a professional to guide us to understanding the whys and the why nots so we can move past them. There are, though, things we can do on our own to make a big difference in how our thoughts, and even memories, affect us. 

Start small. Stay positive. Be patient. Be repetitive.

Forgive your past self of past mistakes. You, today, are not that person. You are allowed to change. You are capable of change. You are deserving of change. 

Let go of negative narratives. Those old tapes that play in your head, telling you you're not worthy, that you can't accomplish something, that you don't deserve anything good ... toss them! Replace them with positive, encouraging ones. Start a new inner dialogue that's supportive, and forgiving.

Be patient with yourself. Be kind to yourself. Be loving to yourself. 

Tidying up is a bit more involved than past R.I.S.E. but the idea isn't to tackle it all. The idea is to pick one emotional negative that's dragging you down and chip away at it until you can rid yourself of it, then move on to another and do the same.

So this week, tidy up just one small corner of your inner house. Let the old stuff go and start anew. Your inner talk is a powerful cleaning tool. Make good use of it. 

Throw out that old set of emotional baggage and make room for a more positive set. Fill the new set up with only good things. Visualize the process. 

*See sidebar menu for more Weekly R.I.S.E.  

©Weighing The Facts
 

picsource:http://www.flickr.com/photos/mildlydiverting/9033447/in/photostream/

This Week's R.I.S.E. : Be Silly, Laugh, Have Fun!

This week's R.I.S.E. (Recovery Inspiration Strength Exercise): Be Silly, Laugh, Have Fun.

Laughter isn't just fun, it's good for your health and improves your quality of life!
It's free, fun, can happen just about anywhere, and it doesn't require any special equipment or membership fees. 

When we're acting silly, enjoying ourselves, and laughing we actually change physiologically. Though studies are less than abundant and results are debated by many, there's no arguing that a bit of silliness and a good dose of laughter sure can make a person feel good.

Some of the physiological benefits include:

• releases endorphins (make us feel good and help decrease pain)
• facial muscles stretch
• blood flow is increased
• breath is increased and oxygenates our tissues
• immune cells increased 
• blood sugar lowers
• better sleep
• increased energy

Some of the emotional benefits include:

• decreased stress
• reduced anxiety
• increased feelings of hope
• increased creativity

ps. faking a laugh is beneficial to our health, just like faking a smile is.  


Try these to add a little silliness, fun, and laughter to your life:

• Watch a favorite (or new to you) funny movie
• Watch a funny sitcom with a friend or loved one
• Hang out with your funny friends
• Fake it. Really. Try out different laughs, be goofy, make funny faces.
• Sign up for a joke a day email. There are several online you can sign up for
• Go to a comedy show
• Play comedy charades with friends. All categories must relate to something humorous 
• Don't forget to laugh at yourself. Find the humor in mishaps, etc. 

Here's a little something to help get you started. :)





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©Weighing The Facts


sources:http://women.webmd.com/guide/give-your-body-boost-with-laughter?page=2 
http://www.pbs.org/thisemotionallife/topic/humor/benefits-humor
picsource: http://www.flickr.com/photos/alinieri/3687736037/in/photostream/

This Week's R.I.S.E. : Breathe and Visualize

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is practicing two techniques to soothe yourself to help see you through stressful times. Breathe and Visualize. These two exercises are excellent to add to your collection of recovery tools. They are simple and easy to do. You don't need any special equipment or setting, just a few minutes and a willingness to forge ahead even if you find it awkward to do at first. The more you practice, the less awkward it will feel.

Breathe
Not your usual breath in, breath out. This is deeper, more controlled. It oxygenates the body. It is very calming and beneficial both physically and emotionally.

Did you know that ...

• Our bodies are designed to release approximate 70% of it's toxins through breathing.
• Carbon dioxide that has passed through the body makes it's way to the lungs. Exhaling deeply gets rid of it.
• Stress/tension causes our bodies to constrict and our breathing to become shallow. Deep breathing relaxes our muscles and calms us.
• Deep breathing oxygenates the brain which reduces anxiety.
• Deep breathing ups the immune system.
• The lungs are strengthened by deep breathing. So is the heart.
• Neurochemicals (which cause feelings of pleasure)increase in the brain. This elevates mood and helps lessen pain.

Breathing Technique

Sit comfortably, spine straight, feet on the floor, shoulders and arms relaxed.
Keep your throat open and your lips slightly parted.
Close your eyes.
Breath in slowly, through you're nose, to a slow count of 5. Let your stomach expand with each breath, followed by your chest expanding. Once you get the feel of how long a 5 count breath is, stop counting them.
Let the breath linger for a moment before exhaling slowly through your mouth for 5 counts. Think of your breath like a wave that washes up onto the shore and lingers before receding back into the ocean.

Visualize
Visualization, simply put, is imagining. You can visualize a scenario, place, goal, and even self-healing. There are no limitations as to what you can visualize. The more you practice, the better at it you will become. We all already visualize throughout the day and may not even realize it.

Benefits of visualization include ...

• Stress relief
• Calmness
• Better mood
• Inspiration
• Improved focus
• Improved attitude

Visualization Technique

• Start with the above breathing technique.
• Choose a word that you can relate to how you want to feel, such as "relax, calm, or safe." Say this word to yourself as you exhale.
• As you begin to relax, picture yourself walking along a beautiful beach (or any other place that suits you). Take in the sounds and sights... the waves, the gulls, the wind.
• Feel the warmth of the sun and the cool breeze on your skin.
• Feel the sand under your feet.
• Notice how blue the water and the sky are.
• The tall grasses move gently with the breeze.

Make it as vivid as you can. It should be filled with the imagery of the things you find beautiful, enjoyable, and relaxing.

Do this at least once a day.

Pressed for time or at your desk at work? You can still benefit. Do some deep breathing and release your chosen word as you exhale.


You may find this post helpful: Self-Soothing Techniques

©Weighing The Facts

picsource: http://www.flickr.com/photos/paulshughes/4475998276/in/photostream/

some info compiled from the following sites:

http://www.onepowerfulword.com/2010/10/18-benefits-of-deep-breathing-and-how.html

http://www.positivethinking-toolbox.com/benefits-of-visualization.html

This Week's R.I.S.E. Create A Recovery Soundtrack

This week's R.I.S.E. (Recovery Inspiration Strength Exercise) is to create a soundtrack for recovery.

Music can have a profound affect on our outlook, our mood, and our enjoyment. So, let's take advantage of that...

1). Make a folder for your ipod, a playlist for your computer, or a CD for the car (whatever works best for you).

2). Fill it with music that lifts your spirit, makes you feel good, and that makes you smile.

3). Listen to it daily as you get ready in the morning, (while you eat your breakfast, drive to work, get the kids ready for school ...etc).

4). Listen to it again on the drive home, while doing chores, or whenever you can, whenever you need it.

5). Sing along, dance around, enjoy yourself!

* while you're at it, why not make one full of peaceful, calming music, or nature sounds, to listen to before bed?

Why not share your song list in the comments. You may inspire the music choices of someone else.

See sidebar for more weekly R.I.S.E.

©Weighing The Facts

picsource:http://www.flickr.com/photos/leontinemay/4875329525/

This Week's R.I.S.E.: Set The Tone Of The Day

This week's R.I.S.E. (Recovery Inspiration Strength Exercise): Set the Tone of the Day


Set your alarm clock 5 minutes earlier than usual.
  Use those extra 5 minutes to set the tone for the day by ...

 1. stretching slowly in bed (like a cat)

 2. smiling (your body and mind respond to the physical act of smiling)

 3. say at least one positive statement before leaving bed

Have a great week! 

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©Weighing The Facts


picsourcehttp://www.flickr.com/photos/dialettica/4859099011/sizes/l/in/photostream/