In-House Magazine
De-Stress
Spring 2010
‘Bring on the new year’ - some great tips to start making changes in your life today Learn to become Breast Cancer Aware Gratitude - an Antidote for Stress The Benefits of a Good nights sleep And much more.......
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A Word from the Editor Hi, I'm Catherine A Connors and like many of you, I know first-hand what it's like to live with the challenges of today’s modern and fast paced world. Many people are now turning towards a more holistic and natural way to live and deal with day to day life.
Contents Page 4
I'm a Stress Management Consultant, Time Management Consultant and a holistic therapist, trainer and teacher. Page This combination puts me in an unique position where I can offer professional guidance with the added touch of deep understanding that can come only through personal experience and knowledge. This magazine is an in-house magazine and was created to bring advice and knowledge to anyone suffering from stress. This magazine is lucky to have many highly experienced contributors and you can read and enjoy their articles here. As a Stress Consultant and holistic health expert, I have much experience dealing with health issues relating to the mind-body connections and welcome any questions you may have as regards health, holistic living or therapies and natural solutions. These questions will be answered either on the magazine or on my web-site, please remember to put ‘Ask Catherine’ in the subject heading. If you would like to see a particular article appear within this magazine, are specialized in a particular area which may interests our readers and your would like to contribute, you are welcome to send your suggestions by emailing stress_solutions4life@yahoo.com
To learn more about Catherine A Connors and her work please visit her website at www.stress-solutions4life.com
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Bring on the New Year Gratitude - an antidote for Stress
Page 8
Getting a good nights sleep
Page 12
5 quick ways to make room in your life for the abundance of spring
Page 13
Don’t wish it was easier Wish it was better
Page 14
Get your boobs out .... And become Breast Cancer Aware
Page 16
Book Review The Power of Now by Eckhart Tolle
You can also read more about Stress Management and Natural solutions by visiting Catherine’s blog sites www.stresssolutions4life.wordpress.com www.naturalsolutions4life.wordpress.com You can email Catherine directly on stress_solutions4life@yahoo.com De-Stress is an in-house magazine and is published quarterly by Stress Solutions 4 Life. No part of this magazine may be reproduced without the permission of the publisher. Every effort has been made to ensure that all the information in this magazine is factual and correct at the time of press. The opinions expressed in this issue are not necessarily those of the editor or Stress Solutions 4 Life. Articles, advertisements and information in ‘De-Stress are provided for education and debate only. The information contained with the magazine in not intended to be used by non-medically qualified readers as a substitute for, or basis of, medical treatment, since some material may be speculative and/or not in agreement with current medical practice. Always check with your GP before trying any remedies and in particular always seek medical advice if you are pregnant or taking medication before following the advise given in articles or advertisements in this magazine.
De-Stress Magazine - Spring 2010 - Page 3
Bring on the New Year By Elaine Rogers So we have had a tough year all round. Some more than others, and those of you who have been concentrating on your levels of fitness will know how difficult it can be to keep the momentum going.
plains: “As your rage swells, exhale fully and then, just as you're at the end of your exhale, blow hard. This expels the remaining air that's trapped in your lungs and counteracts the dangerous tendency to breathe shallowly when you feel threatened. Shallow breathing circulates toxins in your bloodstream and makes you panicky."
Someone said to me recently: “I saw a new car the other day and it had “Zero Ten” on the registration plate”. She then realised her mistake (one zero) and 2. Water: claimed it was difficult to pinpoint a Research by AXA PPP Healthcare name for the year. shows that 25% of children don’t drink So what do we need to consider when enough water, which can result in a 10% we embark on the New Year ahead. drop in performance. So it must begin Firstly, we need to decide what we are with education. Teach your kids and going to call the year:- Two thousand yourself that foods such as lettuce and and Ten? Or Twenty Ten? It’s important cucumbers contain high percentages of to have this clear in your mind, so you water and are rehydrating. Also rememcan plan ahead and the name of the year ber that just because it’s cold outside, remains consistent. The problem with does not mean you do not need to drink not deciding on a definitive name for water. Central heating and open fires dry yourself, is it conjures up uncertainty, out the air in a room, so it’s just as imand that is the last thing we need coming portant to drink the standard 8 glasses into a new year with a new routine and per day to remain hydrated. new ideas. Consistency! 3. Stress: The first thing we can do to get us on US research shows that exercise fools the right track is a basic all over check your body into thinking you are escaping up with our GP. This will outline any the source of stress, making you feel betdeficiencies in Vitamins or Minerals ter immediately. Plus your circulation (including all important Iron). improves, and damaging stress hor12 ways to maintain good fitness and mones are flushed from the body. We health, with remarkable results: should exercise at least 30 minutes a day, and build it into our daily routine. 1. Breathe: 4. Exercise: Breathing can reduce stress and counteract possible high confrontation. We all As well as being a stress eliminator and heard the saying “take a deep breath and feel good booster, exercise raises the count to ten” when in stressful situabody’s temperature, causing you to feel tions. Dr. Robert Epstein, instructor at more calm and comfortable. For exerthe Rady School of Management at the cise to work, a proper plan must be set University of California San Diego, ex-
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out. It can be helpful to enlist a friend to exercise with you, so help with routine. 5. Planning: Nothing like a good plan to get you in action. Planning focuses you on the tasks at hand and creates the path for completion of those tasks. Visualising the outcome will put you in far better mood about achieving your goals and better equip you for positive action. 6. Detox: A short sharp detox is a great way to cleanse the body. Make sure you keep your body rehydrated. Detox is for getting rid of toxins, which regular drinking of water will help flush out as you go through the program. A great simple detox for your liver (before you hit the hay on a Sat night) is to drink 8 drops of Milk Thistle in a glass of water. 7. Herbal Boost: Herbal remedies are excellent for strengthening any weak areas of the body. If you suffer from cold hands and feet, that is a sign of poor circulation. Ginger infusions are great for boosting the circulation. Others include Cayenne and Ginkgo. 8. Immunity : Give your immune system an extra boost by topping up on your levels of Vitamin C (citrus fruits, kiwis, peppers, broccoli, mangoes, papaya) and Echinacea which is great for combatting bacteria, viruses and fungus infections. A great all-rounder! It works hard to stimulate the production of white blood cells, whose job is to fight infection.
9. Defense: As well as disease defense, it is important that we learn how to defend ourselves physically and look after our immediate safety. It’s a good time to embark on a First Aid course, and take up a fun-fitness-personal safety class such as Judo or Karate or Kick-Boxing. You will learn the basic skills of selfdefense, you will be active at lease once a week, and you will meet others socially also. 10. Socialise: Another way to meet new people and make new contacts is to join a social group or attend a weekly night course. Spending time with others allows us to discuss different topics, increase our overall general knowledge, engage in debate and accept others’ points of view. We gain a healthier mental attitude. We are sociable beings and not meant to spend excessive time alone. 11. Eat Colour: We have all heard the term “Eat your greens”. Other colours such as Red, orange, yellow, blue also have muchneeded benefits: Green: Chlorophyll helps suppress inflammation, prevent cell mutation and strengthen immunity. Eat artichokes, asparagus, curly kale, avocados, apples, grapes.
Elaine Rogers of is a qualified Business Coach and Trainer. She works closely and empathetically with her clients to help them develop and enhance crucial aspects of their personal & business effectiveness. This ensures they achieve their maximum potential, and be the change they want to be. You can contact Elaine by the following means: Phone: +353 86 1955660 Skype: elainearogers E-mail: elaine@seefincoaching.com Web: www.seefincoaching.com LinkedIn: www.linkedin.com/in/elainerogers Red: Lycopena (carotenoid) turns into the antioxidant vitamin A which helps guard against damage by free radicals. Eat tomatoes (cooked), beetroot, red onions, cherries.
SAD (Seasonal affective Syndrome) is a recognised condition and can leave us unmotivated and sullen at the best of times, especially after the huge indulgence over the Christmas and New Year period. Symptoms are over-sleeping, Orange: Carontenoids and Bioflaover-eating, lethargy and depression. vonoids. Bioflavonoids help decrease You can counteract the symptoms by imflammation and work against the de- getting out in the fresh air more and invelopment of cancer, and heart disease. crease the levels of eggs, milk and nuts They also act as a natural antibiotic, and in your diet to boost serotonin levels, help against food poisoning. Eat carrots, thereby enhancing your mood and easpeppers, squash, apricots, mangoes. ing tension. Low levels of Vitamin D also contribute to SAD, so your GP may Yellow: Carotenoids, Lutein and Zeax- recommend a dose of daily Vitamin D anthin. Counteracting effects of blindto supplement the body. Light therapy ness later in life.Limonene found in the has been known to help and you could rind of citrus fruits boosts liver enzymes embark on a daily dose of Siberian Gininvolved in detoxifying cancer-causing seng – a proven herbal tonic. chemicals. Eat peppers, sweetcorn, pineapples, lemons, grapefruit So there are 12 different ways you can boost your health and fitness. Even if Blue: Rich in Anthocyanins that help you took on one a month over the reduce inflammation related to the forcourse of 2010, you are giving your mation of malignant body, mind and soul a better chance to tumours. Helpful for survive the daily toils of modern living. memory. Red grapes Setting goals in advance helps us plan are rich in polypheour goals for throughout the year. nols, helpful in reCoaching plays a key role here in goal ducing blood setting and action planning. But nothing pressure and the pre- happens without action, get the ball rollvention of blood ing and coach yourself into being proclots. Eat aubergines, active in your health. blackberries, purple grapes, blueberries, “You may never know what results plums and blue cab- come of your action, but if you do bage. nothing there will be no result” - Mahatma Gandhi 12. Leave SAD behind: Best of luck!
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Gratitude We all have times of stress in our lives, for some it is a passing phase, for others it can be a more prolonged experience. I, for the most part tend to fall into the first category, though that is not always the case. However many years ago I had a profound experience which taught me a valuable lesson in how to cope with times of stress, a lesson which, to this day, I continue to apply.
that this is your life and you just get on with it. But slowly they began to tell their stories.
By Catherine Ullwer
And so began my dawn of realisation, as person after person relayed their story. Stories of poverty, suffering, injustice. In a country rampant with HIV, almost without exception every Allow me if you will, relate a little story. Many years ago I was family has been directly effected by it. A country where everyone working in a large mission hospital in Uganda. I had been in the over the age of 10 remembers the horrors of the most recent war country for some time, the initial delight and fascination of the waged on their doorstep, where money is short and the demands honeymoon period was well behind me and I was struggling with on it are great, food, clothing, medicine, school fees etc. and many issues, both personal and work related; being away from there is no social welfare. A reality where the present is hard and home, living and working in a difficult cross cultural situation, the future is uncertain. And for all that Ugandans live in the feeling powerless to making any impact on the great inequalities present, appreciating and celebrating even the small glimmers of and injustices as I saw around me. Suffice to say I wasn't a happy hope. bunny and the stress levels were building. One day a notice came around to the department announcing that the hospital By the time it came round to my turn I struggled to find anything management had decided to run workshops for staff on 'Coping to say. My earlier stress simmer had dissipated and in it's place an with Stress', fantastic I think as I rush to sign up, this was exactly overwhelming feeling of gratitude, gratitude for what I had in my what I needed. life, the opportunities I had been afforded, my health, my family, the awareness that I had much to celebrate in my life. Now don't By the time the workshop comes around my stress levels were at get me wrong I'm not trying to say that my or anyone else's a nice simmer and I have a mental list of the many things which feelings of stress aren't valid and that by just feeling grateful and are contributing to my stressful situation. I join a small group of positive the bills will miraculously get paid or the children will fellow colleagues and we begin. I don't remember much about stop yelling at each other or you, stress will always be part of our the detail of the day itself and yet for one blinding revelation, lives unless you are one of the lucky few whose pulse rate never memories of that day have stayed with me. I recall I was poised rises above a purr. to launch into my list of woes but had to wait my turn as each member of the group were asked to outline what were the However what I learnt that day, many years ago, is that if I focus contributing factors to stress in general or their situation on the positive and remind myself daily of all the things be they specifically. My Ugandan colleagues found it difficult to grasp the great or small for which I am grateful, it switches my focus. Since concept of stress, it wasn't really in their vocabulary. To them then I have had many very dark days and yet I feel I have come their lot was their lot. There was an unquestioning acceptance through them on balance, positively and stronger because I start and/or end every day with a mental gratitude Catherine Ullwer, lives sleep and major energy boosting properties. list. It isn't a very time consuming exercise, you between Ireland and Ger- Mila also helps with other inflammatory disormany and as well as work- ders like arthritis, osteoporosis and helps ath- are not required to meditate for hours, just take ing freelance as a project letes trainer harder, recover faster and reduce a quick mental time out, maybe when you are in manager, she also runs injuries. the shower or while having your morning her own business as a coffee. Write it down if you wish but it isn't Lifemax Independent Although Catherine is relatively new too the necessary, just try to connect to your feelings of Distributor supplying business world she loves the flexibility her engratitude. Consider all the things you have to be Mila – The Miracle Seed terprises affords her and finds her work proto the Irish and German vides amazing opportunities for her creative grateful for, family, friends, health, a sunny day, a funny incident. Or even feel grateful for markets. Mila is a natural raw whole food, high energy and skills. in Omega 3, fibre, antioxidants, minerals, with something that is really bothering you which a wide range of health benefits including To learn more about Mila – The Miracle Seed you want resolved, think of what kind of an though not limited to improved heart health and it's extraordinary health benefits or to find outcome you would like and watch the real with lower blood pressure, blood sugars and out more about becoming a Lifemax Indepenmiracle happen. It is not fool proof but on the cholesterol, soothing of digestive disorders, dent Distributor check out the better hormonal balance for the relief of symp- Website:www.cullwer.lifemax.net or email: balance of things it tends to help me focus on toms of PMT and menopause, reduction in lifemax@cmcc.com or phone Catherine on + the good and not get bogged down in the anxiety and stress with improved quality of 353 86 835 0172. negative.
De-Stress Magazine - Spring 2010 - Page 6
Live Life with Confidence & Achieve your Goals This Saturday · Date - Sat, March 6th At The Clarion Hotel, IFSC, Dublin 1 10am-5pm
See how our Values can assist but sometimes block our path to success.
·
Rid yourself from any limiting beliefs in your life.
Special Price - €49
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Be able to reduce stress in your life considerably.
·
Be more energised and motivated.
·
Be aware of any areas of your life that require a positive focus.
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Live a more satisfying and productive life.
About the day- This highly interactive and fun workshop looks at effortless ways in which we can set and more importantly achieve our goals. The day looks at the reasons why we may have failed to succeed in the past and how we can ensure success in the future. Other aspects of the day include how to rid ourselves of limiting beliefs and how we can live every day with confidence. Finally, we have a few simple techniques that will help you deal with stress and how you can even excel in stressful situations. About the presenter- Greg Fry is runs a company called Careers Coach and has over 10 years training and recruiting experience in Ireland and the US. He is a fully qualified Life Coach and is passionate about helping people excel in life.
Here is what people who have attended this workshop said: "Extremely Eye opening and very Inspiring" - Jasmine "Motivating and Thought Provoking" - Derek "The Exercises were extremely Powerful" - Anne "Got me going again. I feel Great. I feel Empowered" - Jenny "In a word....INVALUABLE" - Brendan
By the end of the day you will: ·
Be able to set clear attainable Goals and achieve them.
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Overcome stressful situations.
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Getting a good night’s sleep By Catherine A Connors As a holistic therapist and Stress Consultant I always advise my clients of the importance of having a good night’s sleep, and not ‘just’ as a special treat every once in a while. But isn’t it amazing how just a few sleepless nights can truly affect us, both mentally and physically. At some stage in our lives we will suffer from sleep deprivation, for various reasons, such as having a baby, illness, stress, worries, external noise etc. This
Why do we need to sleep? Like a having a healthy diet and drinking water, sleep is so important to keep us healthy, mentally sharp and able to deal with stress more effectively. Sleep gives your body a chance to rest and allows it to prepare for the next day. Although scientists are still not entirely sure how ‘sleep’ works, nor are they sure that they understand all the functions of sleep, however they have become convinced that sleep is necessary to survival. It has also been
and the UK, are affected by sleep I set up an online survey with some basic questions and even I was surprised with some of the results. Out of all those that took the survey; only 12.7% felt they get enough sleep at night, 50.8% felt they did not get enough sleep and the rest said that from time to time they did get enough sleep. Sleep deprivation is a term used when we suffer from a lack of necessary sleep, and the effects of too little sleep are linked with: Hypertension – High blood pressure Irritability, mood swings and emotional outbursts Slurred speech Tremors Increased risk of motor vehicle accidents because of slower reaction time (also falling asleep at the wheel)
© Catherine A Connors
article will give a general view of sleep and some simple changes you can make in your life today that will enhance your nights sleep tomorrow.
hypothesized that sleep offers important restoration to the brain. The fact is most people do not get enough quality sleep. In order to get a more detailed idea of how we, in Ireland
De-Stress Magazine - Spring 2010 - Page 8
Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation (its true folks) Increased risk of diabetes and heart problems Increased risk for psychiatric
including depression and substance abuse
so that by the time you slip between the sheets you will already feel sleepy.
Decreased ability to pay attention, react to signals or remember new information
Bed is for sleeping – Many people have admitted to me while I was researching this article that they often bring their phones, computers, video games etc to bed with them and end up surfing on the internet or playing their games into the wee hours of the morning. This is not a good idea as these electronic gadgets will stimulate your brain and make sleeping harder.
So how much sleep do we really need? This is a common question and the general response is 8 hours. But in reality this is slightly different from person to person. Sleep needs vary depending on age, lifestyle and of course health. The average adult needs between 7 to 8.5 hours sleep per night. According to my survey, only 33.3% get this much sleep per night with most only averaging between 5 to 7 hours (61.9%) and shockingly the rest get less than 5 hours sleep per night. So how do we measure how much sleep we need to get, one trick is to start with 7 hours sleep per night increasing by 20mins each week until you find a time that works for you best.
To get the most benefit from your sleep why not try the following – Going to bed a little earlier – I know that this is hard for most people and the late evening and night are perhaps the only time we get to ourselves all day. And a lot of people like to benefit from this by watching TV, catching up on emails, reading a book etc. But going to bed earlier (even by 30 mins) can have a big impact on us the next day Developing a sleep routine – try getting to bed and waking up around the same time every night and morning, this will stabilize your internal clock and you will find that your sleep pattern will improve. (This might be difficult for the first week or so) Try to create a ritual before going to bed, (having a bath/shower, brushing your teeth, reading a few pages of a book), your mind will create a relationship with your sleep ritual and sleep
Take a look at your sleeping conditions Is your bed big enough to stretch and turn comfortably? If not then consider investing in a larger bed. Likewise for your mattress, you may need to shop around to find a mattress that feels right for you. Consider soft, cotton sheets and a warm duvet. Get into the habit of making your bed in the morning time, it’s always nice to get into a made bed as opposed to a crumpled mess left over from the morning. Change your sheets and pillowcases every week. Your bedroom should be clean and clutter free, turn the light off at night and make sure that you have heavy curtains that cuts the morning light.
Caffeine in general is a big NO before bed, caffeine is a stimulant and trying to have a restful night of sleep after a cup of coffee is almost certainly doomed to failure. Nicotine also is a stimulant which disrupts sleep, and smokers should be aware that when you ‘have that last cig’ before bedtime your body will experience withdrawal during the night waking you up and making it hard to sleep. Try not to eat or drink too much before bedtime - Evening meal in general should be light; carbohydrates are generally good and also calcium. The old wives tale of a glass of milk before bedtime does have some merit to it. Try not to drink too much before bedtime though as your sleep will be disrupted with trips to the bathroom, in my survey 28.6% of people woke in the night because of ‘the call of nature’. Last drink should be about 3 hours before you go to bed.
Unless you do suffer from a serious sleep disorder, making some of these simple changes in your life can really help you have a better night’s sleep. Develop a good bedtime routine that suits Exercise during the day - (not within the your needs and stick to it, making these final 3 hours before bed), aside from the changes today can help to avoid probgreat health benefits, it does help by lems in the future and nothing really making it easier to fall asleep and to beats the feeling of having had a great have a more restful night. You don’t night’s sleep. have to start training for the Olympics either, even just a brisk walk during the day for 20 minutes or doing an hour of gardening can do wonders. Avoiding Alcohol, caffeine and smoking before you go to bed - Many people think that a little ‘nightcap’ will help them to sleep better; whereas it may help you fall asleep faster it does reduce your quality of sleep.
A good laugh and a long sleep are the best cures in the doctor's book. ~Irish Proverb
De-Stress Magazine - Spring 2010 - Page 9
5 quick ways to make room in your life for the abundance of spring By Beverley Rowland Spring is one of the most magical of times of the year. It offers renewal both of nature and also of our selves as part of nature. As the light begins to shine more each day we feel a sense of brightness within ourselves and we become imbued with a feeling of lightness and revitalisation. Whilst it is nice to have the house cosy and welcoming during the winter months, now that spring has arrived and summer is heading our way, it is good to clear out some of the heaviness which we appreciated during the cold. In order to incorporate extra energy into our lives we can begin by clearing away things which are no longer needed. This allows for new possibilities to come into our lives, both emotionally and spiritually as well as materialistically and financially.
you make contact and change some of your choices to phase it or them out of your life. Wardrobe
What did you not like wearing this last winter? What didn’t make you feel fantastic when you put it on? Donate it, chuck it or give it away. There is no point in keeping it for another six months so it can make you not feel fantastic again.
Eating
What one thing do you eat too much of during the week that you can push back to only have as a weekend treat? You don’t have to not eat it, just have the option of eating it 2 days instead of 7.
Financial
Where can you save 10%? One day each week bring your lunch to work or maybe not buy that coffee. If you already bring your lunch to work then don’t take your purse/wallet when you leave your workplace at lunch time (you will more often than not buy something). Buy the next brand down of something you would normally buy – if you buy €€€brand then buy €€brand.
5 quick and easy things to do to clear the way for the abundance of springtime and to make you feel more energetic: House
Go around your home with a bag and get rid of 5 things that do not add joyfulness to your life or are not totally useful. Give them to a charity shop, to some one who will appreciate them or to the bin.
Inner Self
What drains your energy? Pick something or someone who de-energises you when
Beverley is a personal coach helping people to incorporate more meaning and simplicity into their lives. After completing a BA (hons) in philosophy and psychology followed by the Diploma in Business, Executive and Personal Coaching she started Logos Coaching. Currently working with individuals who wish to make changes in their life to honour their talents, simplify life through conscious choices and move towards living the way they always felt the were meant to, she enjoys each day and travels. She writes a weekly blog musing on life and how to live more consciously and simply at www.logoscoaching.net
De-Stress Magazine - Spring 2010 - Page 12
The extra 10% saved can go towards making yourself financially free or towards a big purchase etc. Health
Incorporate exercise extras into your normal routine. When you brush your teeth do squats or when you are waiting for the kettle to boiling do a few standing push ups off the bench or a few star jumps. If the radio is on get a quick bit of cardio to a song.
Don’t wish it was easier wish you were better. By John Twohig All of us would at some time thought, life is hard. We would have wished that things were, well easier. That things would just happen for us. ”I would love to win the Lotto then all my problems would be solved” We would not have to go to work in the morning and all my debts would be gone and we could sit there and wait and wait for it to happen. The Lotto win might happen sometime but sitting there waiting for it to happen is going to achieve nothing. Recently I came across another super quote from Jim Rohn and it really does capture the essence of what we need to do to succeed in Life.
When people engage a coach they are looking for answers and not waffle, but not all are willing to embrace the fact that they are the problem and to solve the problem needs them to take responsibility for their actions. As it is their very actions that have brought them to the coach in the first place. Consciously they may not be aware of this but subconsciously they are and it is how we would deal with that during the coaching sessions that would dictate the success of the sessions.
If we examine the saying of Jim Rohn’s we find all the skills that we will need to get thru all of life’s challeng“Don’t wish it was easier; wish you were better. Don’t es. This may strike some as hard, it may strike some wish for less problems; wish for more skills. Don’t as unrealistically simple but that is life, very simple. wish for less challenges; wish for more wisdom”. I We manage to complicate life by not facing up to its collect these sayings for my motivational speaking and challenges all the time. This is not easy I accept and of course I also use some of the better saying for my- take it from somebody who ran away from these same self in my everyday life and this is among my favorites. challenges on a number of occasions myself in the Why ?It says everything to me that I need to do on a past, it is not easy, but that is exactly what JimRohn is daily basis and if I am to be true to myself the sentisaying it is not easy but it will be fulfilling and when ment in the quotation would now become the mantra you achieve all of what he is proposing in his saying for the rest of my life. you will have a better life and it will be easier. If you deal with all life’s challenges head on and do not let We are on a one shot deal in this life, there is no secthem drag you down by putting off dealing with them. ond chance. We do not get to go back to the beginLife will get easier and more fulfilling. ning and start over and correct the mistakes of the first effort. Life is not like tennis, we do get a second If this article raise’s your interest in having a Coach, serve. Recently while twittering I was told to take this you can contact me at john.twohig3@gmail.com and I view was quite morbid and not very happy clappy and would be delighted to talk to you. positive and all the hyped rubbish that you get from John Twohig is the director the positive thinking people. Well while I am a Perof Fresh Start, who offer sonal and Executive Coach I do not subscribe to the Personal and Executive view that if you make people feel good about themCoaching. You can visit selves for a few minutes and do not deal with the problems in their lives then a short time later they will John’s blog for more inforfind themselves back dealing with the same problems mation about the type of work John does - http:// they came to me with in the first place. Which in my johntwohig.wordpress.com view would be very unprofessional of me. De-Stress Magazine - Spring 2010 - Page 11
. By Catherine A Connors What are your new year’s resolutions, to become richer, to advance in your career, to lose 14 lbs to fit into that new bikini for the summer….. What if I told you that I would like you to consider this New Year’s resolution – ‘Get your boobs out and start feeling them’.
cessful. Get into the habit of looking at your breast in a mirror and make a mental note of them. Feel your breasts often, the more often you feel your breast the more familiar you become with what’s normal for you.
Have I caught your attention? Continue reading to see why I want you to get your boobs out….
What changes should I be looking of?
Cancer is a silent enemy; it creeps up upon us without much warning in many cases and the shock that it brings individuals and their families can rock people to their very core. Breast cancer is the second most common cancer in Ireland. Irish statistics note that breast cancer accounts for 28% of all cancers in Irish women, with over 1700 new diagnosis each year. Breast cancer continues to be responsible for an average of 644 Irish female deaths each year. So let’s change that statistic starting now…… Despite all that doom and gloom the survival rate of Breast cancer is very high and ultimately the best way to beat breast cancer is to prevent it….. so what can we do to achieve that…..
Become breast aware It is important that every woman from an age as young as 20 should be breast aware. This means knowing what feels and looks normal for you so that if any unusual change occurs, you will recognize it immediately. The sooner you notice a change the better, because generally when breast cancer is found early, treatment is more likely to be suc-
It is widely accepted that a good time to look at your breasts is about one week after your period or the same time each month if you have reached menopause. These are the changes you should be looking for when you look at and feel your breasts: §
A lump of any size, thickening in your breast or skin
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Constant pain in one area of your breast
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A change in size or shape of your breast
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Changes in the shape of your nipple and/or unusual discharge, especially if it contains traces of blood
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Any changes in the skin condition – dimpling, puckering, rash or redness
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‘Orange Peel’ skin caused by unusually enlarged pores
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Veins that have become more noticeable or prominent
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Lumps, swelling or constant pain in your armpit especially around the area of your lymph nodes
De-Stress Magazine - Spring 2010 - Page 12
Looking for changes ·
Place your hands by your sides and turn yourself from side to side while carefully and with great detail look at your breasts in the mirror.
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Raise your arms above your head and again look at your breasts, don’t forget to look around the area of your armpits too to detect any changes there.
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Place your hands on your hips with your elbows pushed forward and again look at your breasts not forgetting to turn from side to side.
Remember that most breast changes are not cancer and over eighty percent of breast lumps are benign such as fibrocystic breast disease, but all lumps and changes should be checked out with your doctor. How to feel for changes Feel each breast in turn. Keeping your fingers together and flat, firmly move over the whole breast, including the nipple and armpit. Feeling your breast is often easier to do the bath or shower especially with a soapy hand. Some women prefer to feel for changes while lying down but either way is ok. If you are starting to feel your breasts for the first time then really take the time to go over every area maybe several times every month, this will familiarize you very well with your breasts.
And become Breast Cancer Aware It’s amazing how little we know our own bodies sometimes – a simple test is this, put your hands behind your back and now describe what your right hand looks like, what’s is the texture of your skin, condition of your nails, any freckles? Yes, where? …… harder that it seems right.
With the time our bodies change and a woman’s body is constantly changing with the natural menstrual cycle so it’s important to know what’s normal for you. Here are some of the natural changes to watch out for. ·
Likewise anyone who is lucky enough to be able to feel a woman’s breasts (be that boyfriend, husband or girlfriend) should point out if they feel something that’s not quite right. Remember to always keep these thoughts in your mind – ·
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·
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I know what’s normal for me so therefore I can spot when something changes I know what to look for and to feel for I will discuss any changes with my doctor without delay If I am at the age for routine breast screening I will attend and make my appointments without delay
Life changes
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Menstrual cycle – every month your breasts change during menstruation, they can become bigger, tenderer and sometimes lumpy; this is more often the case before your period. Some women have tender breasts throughout their cycle and if you are concerned about this then a chat with the doctor is in order. Pregnancy & breast-feeding – during pregnancy and breastfeeding your breasts may be very enlarged, firm and tender, remember this is normal at this time. But you should continue to check your breasts and note any changes with your doctor. The menopause - after the menopause breasts will feel softer and they may change, for example get smaller and in other cases bigger. Continue your breast checks during and after menopause and discuss any changes big or small with your doctor.
nign and are no risk, I had a lumpectomy myself 9 years ago and my lump was benign. Although I remember how it was a frightening situation to find myself in, I have not forgotten so can understand how others feel when they discover a lump. Make an appointment to see your doctor as soon as possible, never leave something like this on the long finger. After the doctor examines your breasts he/she is often able to reassure you that there is nothing to be alarmed for. You may be sent to a breast clinic for a more detailed examination and again this isn’t something to be alarmed about. Never be afraid that you are making a fuss when it comes to your health, nine out of ten breast lumps are harmless but peace of mind that comes with a full examination is priceless. Irish women have a 1 in 12 chance of developing breast cancer at some point in their lives, so remember the old saying ‘prevention is better than cure’….. And for you guys – breast cancer affects you too and you should also be checking your chests for unusual changes or lumps, around 14 men develop breast cancer in Ireland each year. Always remember that your health is your wealth…… "Early detection is key, and if I hadn't found my lump early, I don't know what would have been. I am still here and I want to encourage women to do that on a regular basis." -
What to do if you find something First of all do not panic, many lumps and changes found are not cancerous at all. In fact many lumps end up been be-
So what are you waiting for – get those boobs out……
De-Stress De-StressMagazine Magazine- -Spring Spring2010 2010- -Page Pae 15 13
By Elaine Rogers
The Power of NOW by Eckhart Tolle I wrote the following review before I finished my Coaching Training some years ago. I am including it as a heartfelt personal experience before I had crossed over to “the other side” and bought into the concept of coaching. I hope it helps to portray an account of a young woman’s feelings about a book she has read when challenging her own inner sense of being: The moment I began reading this book, I sensed that I had really hit on something that was going to define for me the importance of relying on the NOW and not constantly striving for a better life in the future, racing to get there… or delving into the past and allowing those incidents or reactions repeat themselves, conjuring up mislaid images and forgotten true memories. This book in 200 pages, clearly (if you are willing to be open minded) puts into perspective for me, the power of the present moment. I have always had a problem with the word God, and now I suddenly see a way to accept it just as a word – that’s all it is.. just a signpost. I feel lucky however, that I was able to discover what God really is in past months – God is my God, deep inside me – my spiritual self which I had ignored for a long time, and subsequently forgotton. Tolle’s book had raised aware-
De-Stress Magazine - Spring 2010 - Page 14
ness within me that I had been denying for so long. However, for this I thank not Tolle, but myself, as I have allowed myself to look inside again and see true beauty, integrity, love, respect and belief. I enjoyed the parables, analogies and metophors he uses throughout the book, and his emphasis on FEAR. He has explored all levels of fear and all it’s guises – now I see fear inside me that I had labelled as something else – now I can finally face those fears, and go and DO MY THING anyway! “Loss of Now is Loss of Being” – what a thing to say, and how he says it! The complete book for me is contained in that sentence. Since reading this book, I am noticing that I am much more conscious, thinking much more in the present, especially when I am inclined to think, think, and wander with my thoughts. That’s how my emotions were controlling me, and my ego being massaged all this time. I feel free of all that now, and trust in myself (OK at least I am getting there!). By resisting what is, we are turning the present into an enemy, this can only cause unhappiness and conflict. I truly believe this. Tolle compares feeling to thinking – “Feeling will get you closer to the truth of who you are than thinking.” I agree that we need to look inside more – at our inner selves – that is where all the answers are. He firmly states that he “cannot tell me anything that deep within I don’t already know”. This concept seems to permeate through the coaching world – we all have our own answers! We just need to trust in our instincts, and enjoy being in ourselves. Next time someone apologises for keeping me waiting, I can say I was not waiting, I was “enjoying myself – in joy with my self” When will we love ourselves, others and our world? When will we trust in ourselves, and not live in fear? When will we stop feeding our egos? Well, I am certainly going to start trying, from the inside out! I still agree with all that I wrote above, and still refer to Tolle’s great book from time to time. Since, I have also read “A New Earth” (another day’s article)
www.giftsandvouchers.ie On-line shopping in Ireland www.giftsandvouchers.ie was launched in November 2008 by local Businesswoman Sian Maloney. Sian is originally from Bettystown,Co Meath and realised that there was a need for an online business that promoted local shops and businesses that may not have an online presence. She began with just over 20 businesses on www.giftsandvouchers.ie and this has now grown to over 60. www.giftsandvouchers.ie sell luxury Gift Vouchers and Gifts on their behalf and these can be sent to anywhere in Ireland. They also have a Wedding and Gift List facility allowing clients to select their gifts from any of their huge Partner Business database and compile one Gift List that their guests can choose from and have them delivered at a time and date that suits them. www.giftsandvouchers.ie have a huge selection of gifts covering every special occasion. They have everything from Newbridge Silver and John Rocha to Handmade Chocolate Wine Hampers. And for the more outdoor types you can select from golf at the prestigious Baltray Golf Course or Hot Air Balloon Rides anywhere in Ireland. They also have vouchers that you can purchase which can be spent in any of the stores. Perfect for those Staff schemes and tax breaks also! Sian is presently looking at expanding the delivery option to the UK market and also developing an online EVoucher system which will enable shoppers to email their vouchers and spend them online. She is also launching her new Shopping Forum www.talkshop.ie Sian can be contacted for any gift queries at sales@giftsandvouchers.ie or on Twitter at http:// www.twitter.com/giftsandvoucher Please support Local Businesses.
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