Small Tweaks Make Big Changes

Baby Steps

Looking for more energy and happiness? Well, you’ve come to the right place. Honestly, energy, mood, and anxiety are common issues that I see with my patients.

Small shifts equal big changes

Have you ever heard that one about a ship sailing to Europe and if it makes a one-degree shift in its navigation it will head in a totally different direction? Yes, initially it will not seem like a big shift, but over days and weeks, that one degree will make a huge difference. The ship may end up in Africa instead of Norway. And that’s what can happen with you. No, you won’t end up in Africa, but you will end up changing your life in the long run. [tweetthis]Choose to make one small shift and continue to build on that shift[/tweetthis] and you could end up healthier and happier in just a couple of months.

A Good Night’s Sleep

My easy peasy remedy for increasing your energy starts with sleep. Getting a good night’s sleep can make all the difference in how you feel throughout the day. If you are not a good sleeper, I suggest first, look at your sleep routine. Do you stay on your electronic device until you turn out the lights? If so, your brain isn’t able to release the hormone melatonin that is needed to fall and stay asleep. About an hour before you’re ready to go to bed, turn off the electronics, turn down the lights, and get yourself ready for bed. Then do something relaxing, like reading a real book or doing some meditation or restorative yoga. To be in sync with your internal clock, bedtime is best between 9-10pm. Your body will feel well rested and restored when you get sleep in the earlier hours of the night.

The Happy Hormone

So good sleep is essential, but where does the happiness part come in? Well, eating a clean, whole foods diet is essential for balanced serotonin levels. That’s the hormone that helps you feel happier. There are also several other natural ways to increase serotonin levels.

  1. A food plan in place, so healthy food is on hand
  2. Daily exercise
  3. Mindfulness—meditation or praying or nature
  4. Full-spectrum light in your home and office
  5. Body work (massage)
  6. Friendships
  7. Sleep (seven to nine hours)
  8. Quick bursts of positive emotion, YouTube (check out Jessica’s daily affirmations, or photos that bring joy
  9. Daily vitamin supplements
  10. Five minutes of daily meditation focused on breath
  11. Anticipation of fun activities (plan something fun weekly)

Make it a Habit

What is one thing that you can do today to make your one-degree shift? Make it super simple and doable. Something you can easily start today and continue into the future. Maybe pack your lunch 1 day a week. Or perhaps walk outside at lunchtime for 10 minutes just 3 times a week. Whatever feels like the right activity and amount for you will be the thing that you can continue to do in the future. So get started today.

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