Pawsitively Tuesday – Rx for Gratitude

Guaranteed* to decrease moping, malcontent and feeling blue. Gratitude is now available over-the-counter, but should not be used off-label for conditions other than dysphoria.

Rx for Gratitude by Peggy

WARNING!

Adverse Side effects

  • Only take as directed, no more than 100 gratitudes a day, or may induce euphoria, resulting in dancing nude on the beach which can lead to skin cancer.
  • Can cause lightheartedness in individuals with pre-existing conditions of joy
  • May impair balance and equilibrium with danger of falling in love with yourself or others.

*Disclaimer:  

Any and all information, directions, inferences, enticements, and/or opinions on this site are not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.
All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only.
Peggy, Judy or their representative felines and canines make no representation and assume no responsibility for the accuracy of information contained on or available through this site or any other web site, and furthermore such information is subject to change without notice, depending on our mood.

PEGGY, JUDY, their felines and canines are  NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION, SERVICES OR PRODUCTS THAT YOU OBTAIN THROUGH THIS SITE or anywhere else, for that matter.

 

Owls, Larks & then there’s Me (Parenthetically Speaking)

(Frankly, I’m not sure about any of this.  Maybe there would be more validity if I had taken it when I was middle-aged and had the energy to rebound and peak.  As a seenager I seem to be in the slowdown phase, perpetually.)

Let me explain . . .  

What’s the best time to Think?

Daniel Pink* (born in 1964 and he’s NOT a seenager) says our ability to think changes throughout the day, consequently we function better, smarter and even more creative at various times.  Research suggests these effects can be as large as 20%.

Generally, we have a peak, a slowdown and a rebound during the day.

  • Most people are at their peak function during the late morning, till about noon. We think and focus the best then.  We don’t get distracted as easily.
  • Early to mid afternoon we are less alert and focused-this is the time for “busy work”.
  • In the late afternoon to early evening we rebound. We are more easily distracted though, which turns out to be good for creativity – problem solving and creative thinking. Our mood tends to be up and we are alert. Note that night owls have this time in the morning.

One in 5 people is a night owl, then the order is reversed–rebound, slowdown, peak.

(Frankly, I’m not sure about any of this.  I’m a night owl person.  My morning rebound lasts until about 3 pm, followed by a slowdown until 11 pm when I go to bed.  My peak performance occurs undoubtedly while I’m sleeping.)

What’s the best time to Exercise?

When is best time to exercise? Depends on your goals-here is Pink’s guide:

  • Morning exercise is best for losing weight –since blood sugar is low before we eat, we will burn fat – even 20% more fat than later exercise
  • Cardio in morning will boost your mood, and doing this in the morning lets you enjoy the boost longer
  • It is easier to have a routine in the morning that later in the day.
  • Late afternoon exercise is best for avoiding injury, since your muscles are warmed up
  • You also perform your best in the afternoon ( one study by Elise Facer-Childs and Ronald Brandstaetter at U. Of Birmingham  in 2015 showed a 26% difference. Lung function is highest and strength peaks at this time, reaction time is quick and eye hand coordination is at its best. This time of day is when athletic records tend to be set-late afternoon to early evening.  You tend to enjoy your workout more at this time.

(Frankly, I’m not sure about any of this.  I’m a night owl person.  Since my morning rebound lasts until about 3 pm, followed by a slowdown until 11 pm when I go to bed.  I should be exercising while I’m sleeping which will ensure I enjoy it more.)

How to stay happy and productive

Take short breaks-this helps keep you able to focus, especially when you move during the breaks.  Taking a 5 minute walk every hour will increase your energy, focus and mood,  lessening afternoon fatigue.  It’s better than one 30 min. walk. Researchers at Stanford found motivation, concentration and creativity went up with short walking breaks.

(Frankly, I’m not sure about any of this. Peggy told me this is how we evolved – pick some food from a plant, walk a bit, pick more food . . .   I tried this and gained 10 pounds which depressed me and now I’m going to bed to sleep at 3 pm when my slowdown starts.)

Pink says social breaks are the best as they increase mood and decrease stress. The best breaks may be ones in nature, people feel happier and more rested.

(Frankly, I’m not sure about any of this. I could take a social break but I don’t think my husband would appreciate my asking anyone else to bed)

(jw)

Peggy made  Mood Tracker charts to help me pinpoint my daily energy swings.

Click HERE to get a PDF and print your own chart and instructions.

Mood Chart

 

Sample Mood Chart & Tracker

References:

Wall Street Journal article Feb. 16, 2018,

*“How to be Healthier, Happier and More Productive: It’s All in the Timing” by Daniel H. Pink

 

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Your Personal Happiness Quartet

How happy we feel is strongly influenced by 4 neurotransmitter chemicals: endorphins, serotonin, dopamine, and oxytocin. They are often called “the quartet.”

Endorphin on Electric Guitar, Serotonin on Sax, Dopamine on Drums, Oxytocin on Oboe

Here’s a very basic idea of what they do for you and 7 ways to help boost your happiness:

ENDORPHINS 

They promote a sense of well-being, lesson pain and are primarily released when we are in pain or stressed.  Endorphins work in similar ways as prescription anti-anxiety drugs and opiate painkillers but provide the benefits without all the side-effects.

Low levels of endorphins are linked to opposite effects: physical and emotional pain (including chronic pain linked to disorders like fibromyalgia), addiction and risk taking behavior.

SEROTONIN
Serotonin is often called the “happy hormone”.  It improves your mood and helps beat depression.  Not only does it help with mood stabilization but plays a big role in getting good sleep, dreaming, emotional and social stability.

Low levels serotonin are associated with various mental disturbances including: depression, anxiety, PMS,  sugar/carbohydrate cravings, trouble sleeping, obsessive thinking and addiction to alcohol or drugs. Too high levels can be  problematic as well.

DOPAMINE

Dopamine is one of the strongest “feel-good hormones”.   It makes you feel energized, alert, motivated and in control.  Within the brain, dopamine helps control the reward and pleasure centers as well as helping regulate movement and emotional responses.  Interestingly, it enables us to not only see rewards, but to take action to reach them. 

Dopamine deficiency is implicated in Parkinson’s Disease and people with low dopamine levels may be more prone to addiction.  Low levels can trigger depression, lack of concentration (brain fog), poor motivation and difficulty initiating and/or completing tasks.

OXYTOCIN

Oxytocin is often referred to as the “love hormone” since it’s released during highly emotional moments, such as  childbirth, being in love, and during orgasm. It motivates us to strengthen personal relationships, be faithful and facilitates compassion.  Oxytocin is a powerful hormone, produced mainly in the hypothalamus, and acts as a neurotransmitter in the brain

On the flip side, as a facilitator of bonding among those who share similar characteristics, oxytocin fosters distinctions between “in-group” and “out-group” members, and sets in motion favoritism toward “in-group” members and prejudice against those in “out-groups”.

7 ways to get the “Happiness Quartet”

working more for you:

We are all capable of producing our own natural highs (without taking illegal or prescription drugs) and when we repeat  behavior that facilitates the release of neurotransmitters we become naturally motivated to create positive habits.

1.  Tasting

Neurotransmitters that signal the release of endorphins come mostly from nutrients in our diet, like amino acids, vitamins, fatty acids and minerals. 

Serotonin is made primarily through intake of tryptophan-rich foods, such as turkey or milk. Most proteins will help release serotonin, including meat, fish, chicken, poultry, cheese, milk and eggs, which are complete proteins. A number of different plant foods, such as beans with sprouted grains, will get the same effects. Whole foods like seeds, nuts, beans, lentils, peas, corn or the germ of grains, such as buckwheat and oats, are all good plant sources of amino acids that help increase serotonin.

Fats comprise 60 percent of the brain. Essential fatty acids support the activity of neurotransmitters, including serotonin. Get healthy fats from coconut or olive oil, wild-caught fish like Alaskan salmon, nuts, seeds and avocado.

2.  Laughing

Laughter is a quick-fix for feeling almost instantly better, thanks to the release of endorphins.  Studies have even linked laughter with an elevated pain threshold. Try regularly doing something to keep your sense of humor: play with children, watch funny shows, recall a funny moment, share jokes, spend time with friends who have a sense of humor.

3.  Connecting

Give a hug, get a massage or simply have a deep conversation with someone you trust will all help release oxytocin and other chemicals that help you feel calm and comforted.  Some studies show acupuncture and other hands-on treatments  have similar effects. Make time for friends, reach out to others in need, find a sense of purpose and notice how good you feel when you do something nice for someone else.

4.  Learning

Every time you experience something novel or learn something new dopamine’s reinforces you.  With the internet, learning is at your fingertips.  Use your techno-time to look up something that peaks your curiosity,  travel, take up a hobby or get better at something you already do and release feel good neurochemicals.

5.  Smelling

The release of endorphins helps you feel calmer almost instantly when you smell the aroma of something that reminds you of fun or comforting times.  It can be as simple as the scent of fresh baked cookies, a parent’s favorite perfume or a dab of essential oil scents such as vanilla, chamomile, rose and lavender.  Your nose, after all, is close to your brain.

6.  Sunning & Nature

Sunshine and nature sites/sounds/colors seem to help regulate the release of serotonin and melatonin.  It only takes about 20 minutes a day to help your skin produce vitamin D (sunscreen will block this), which is important for your mood.  Studies indicate that exercising outdoors elevates mood better than indoors.

7.  Moving

A large body of research shows that people who exercise regularly have added protection against depression, reduce anxiety and get better sleep.  Exercise is one of the most endorphin-boosting things we can do. It also increases self esteem, gives a sense of mastery, increases energy levels, and thanks to dopamine, keeps you motivated to continue and improve.   You don’t have to do 10,000 steps or do intense workouts.  Research indicates that 3 times a week of brisk walking will do the trick.

Putting into practice all 7 ways to get the Happiness Quartet working for you:  

Eat a hardboiled egg while walking for 20 minutes in the park with a trusted friend, practice speaking Mandarin Chinese, laugh at your bad pronunciation and stop occasionally to smell the flowers.  How easy is that!

 

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I feel a Frown Coming On

I admit it. I’m a grouch at times.  Somedays, for no reason, no one to blame, I’m in a grouchy, growling  grumbly mood.

The “humanitarian” in me wants to let people close to me know I’m not my usual sunny self and forewarn them to give me a wide berth.  At the very least, I’d like them to know not to take my grouchiness personally.

 Ta Da!

Birth of the mood magnets by Peggy the “Grump”

GRUMPY
by CatnipBlog

When I’m in a grouchy, growling, grumbly mood anything I say comes out grouchy, growling and grumbly eliciting responses I’d prefer not to repeat.  And so the Meowie Magnetic Mood Buttons were born!

I put “Feel’n Grumpy” on the refrigerator without having to say a word.  

Which then led to “Feel’n Sunny” which then gave rise to lots more . . .as I am a woman of many moods!

view-5

So you know what we’re up too here’s what’s on the FREE or CHEEP page for all of you who have been too grumpy to check it out: (if you want to see what’s FREE you’ll have to click on the link – you have to work a bit if you want something for free!)

(PW)

. Click Here:  Zazzle

 

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which includes all of CATNIPblog “stuff”

 

 

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