2016年11月的最后一天，猪好想脱理单身。
可是这样的事，急不来。
外面年轻美貌高学历的美妹多的是，没有人再会要高龄女人，即便她样样都好。
年轻美妹还可以倒追单身男；送礼物食物帮忙作家务，在旁人眼里只会说：“好随和可爱的性格。”
高龄女人若作同样的事，看看旁人会怎么说，真正惨不忍睹。
家族里同辈的女儿都嫁人了。
而猪犹如还是forever 的single。
2016年11月30日
2016年11月29日
2016年11月28日
２分鐘有效減輕焦慮！３招打開「自癒力」
- 作者 ： 黃惠如
- 圖片來源 ： 康健雜誌
45歲的殷實布商一向身體硬朗，只有糖尿病在穩定治療。有一天，覺得自己有點喘、有點虛，到醫學中心掛號看病，意外地發現貧血，又被轉診到血液腫瘤科，住院檢查後才發現得到骨髓造血不良症，半年後轉為急性血癌。
後來他又因為心肌缺氧，被轉介到心臟科接受氣球擴張術的治療，住進心血管加護病房。他一個人孤伶伶地在加護病房中，開始瞻妄、囈語、手腳抽慉，當張明志醫師查房時，他抓住張明志的手說，「我好怕。」張明志回答，「會害怕的是自己的心，有所執著才會心生害怕，」就帶領他禱告。
布商病情好轉後，開始佛教禪修，整個人氣質改變，彷彿重生。兩年後，他血癌復發，並不抱怨，他知道血癌細胞是殺不死的，很容易復發。
他後來又因為畏寒、發燒住院，卻找不到原因，張醫師叮囑他出院後多做靈修功課，拋開俗世煩惱。他再來門診追蹤時，已經容光煥發，血液檢查也正常。
「這不是科學可以解釋的，但心靈健康的人，身體的病痛也會復原得比較快，」馬偕醫院血液腫瘤科醫師張明志後來把故事記在《心靈病房的18堂課》裡。
當重大疾病來襲時，我們難免陷入恐懼的黑暗深淵，執著地想知道「為什麼我會生病？」「將來會怎樣？」「我很怕，」「我會不會死？」，每天都看到生死大戲在癌症病房上演的張明志，卻也看到不少病人運用心靈的力量，即使生病甚而後來死亡，但心靈的力量，使他們能在黑暗逐漸籠罩的道路上，看到一絲光明，心安自在，煩惱未上增。
當重大疾病來襲時
想要培養心靈的自癒能力，是有方法的，從一開始了解生命本無常，平靜面對，到接受自己的感覺、進而正向肯定自己的努力，發現原來無常是上天送來的禮物。
1.了解生命本無常 美國亞利桑納整合醫學中心計畫負責人威爾醫師解釋說，生病時，平靜下來不掙扎，並不代表放棄找尋希望，而是為了超越疾病，接受生命中的一切狀況，包括無常。
婚姻與家族治療博士吳熙琄，在美國唸愛荷華大學時，經歷911攻擊事件，有人在生命最後一刻，被埋在雙子星大廈時，打電話留言給妻子，「我非常愛妳，我要妳幸福，祝福你和孩子好好過日子，」並不像其他人留下恐懼或憤怒留言。吳熙琄說，「我們要培養一種生命的視野，瞭解生命本無常，才能體會生命的珍貴。」
2.感受自己的感覺 當面臨重大疾病，首先要處理的是情緒，學會把情緒表達出來，無論是恐懼、悲傷、憤怒。清楚地描述自己的感受，可以幫助你和自己在一起。
「去感受自己的感覺，害怕就害怕，累就是累，不去壓制它，」吳熙琄說。
史丹佛大學精神醫學專家斯匹格（Spiegel）將乳癌轉移的病人分成兩組，一組只接受標準的乳癌治療，另一組還加入每週一次的支持團體。「我想知道，我是否能活著看我兒子高中畢業，或看到我女兒結婚，」一位乳癌病人在團體裡抒發自己的恐懼。研究進行後發現，主動分享感受的團體成員比對照組多活了一倍的時間。
3.肯定自己的努力 「在苦難中，看到自己不容易的地方，稱讚自己，」吳熙琄說，不要送出「我沒用」、「我很失敗」的訊息，看到自己在苦難中的努力與堅強，感受到自己的寶貴。
《健康，這樣想就對了》書裡提到一個案例，強烈下背痛患者羅莉每天早上都站在鏡子面前稱讚自己的身體，而不是挑毛病，「我想要愛身體所能給我的，而不是將精力放在疼痛或我不喜歡的地方」羅莉說。雖然痛還在，但她比較能與痛共存活下去。
4.將疾病視為一個禮物 每一個重大的手術或疾病都有心靈轉變的時刻，危機會製造脆弱與敏感的窗口，質疑我們已經成就的一切。但也可能成為一個機會，使我們得到啟發。「要自我覺察疾病背後的意義，」自然醫學博士王佑驊說。威爾醫師在《自癒力》裡講到他的日本朋友寺山信一郎的故事，他性靈覺醒，帶病修行，展現更高的力量。
寺山是一位細胞學家也是管理顧問，他睡得很少，每天喝10～12杯咖啡，縱情於牛排與甜食，但所有的醫學檢驗都是正常。
直到他疲勞到無法工作的地步時，進一步檢查發現右腎已經擴大，X光檢驗是腫瘤。按照日本慣例，並不讓病人得知真正的病情，醫院瞞著他進行激烈的化學治療，這些注射讓他嘔吐、鬍子變白、頭髮掉落。後來又進行放射線治療，使他很疲勞，也失去胃口。夜裡，他夢到自己的葬禮。
他想呼吸新鮮空氣，便爬到醫院屋頂，卻造成騷動，醫院以為他要自殺，要他守規矩或離開。寺山迅速簽了出院文件回家，有人向他介紹長壽飲食療法，要吃糙米，愛好美食的寺山想都不想。
隔天，寺山醒來，感受到一股很想看到日出的慾望，他爬到公寓頂樓，感覺一道光線射入他胸膛，能量擴散到全身，接著他哭了起來，「我很高興我還活著」。
然後他開始吃糙米，每天期盼到屋頂看太陽的儀式，也到一家僻靜中心靜養，還每天都到森林裡散步，並開始練大提琴，他已經很多年沒練了。
「我開始感受到體內與周遭自然的痊癒力量，我開始明白我創造了自己的癌症，我也因此明白，我必須愛我的癌症，它是我的一部份，我必須愛整個我。」「苦、大病、大挫折都是生命的禮物，傷口下才看到真正的力量，」心靈療癒工作者賴佩霞說。
平日滋養性靈
即使在平日，沒有病痛時，依舊可以透過靈性的修持，讓自己心理更健康。
科學家早就證實，壓力、焦慮、憂鬱有害健康，減少壓力荷爾蒙可體松，可以提升免疫球蛋白，活化免疫系統。快樂可以延長心臟病人的壽命，減少中風的機率，緩和過敏反應，增強感冒的抵抗力。
「不在有陽光的日子哭泣，」張明志醫師說，提升心靈的健康，就彷彿拿到了去迪士尼樂園的地圖。
愈來愈多人分享滋養性靈的方法，從眾所皆知的打坐冥想，到神經學家親身經歷驗證的「等待90秒不生氣」。
１.兩分鐘冥想就有效 如果有一種藥，每天只要一顆就可以減輕焦慮，對生活更滿意，這種藥是純天然、而且免費，你吃不吃？
世上真有這種藥丸，就是冥想。
許多宗教都瞭解冥想的力量，每種宗教有不同的方式，但共通點都是：有意識地將腦袋放空，專注凝神。
冥想已從放鬆壓力，轉為預防、延緩心臟病、高血壓、偏頭痛、甚至癌症。哈佛醫學院心臟學家班森訓練病人每天冥想20分鐘，病人血壓降低、心跳次數減少、氧氣消耗量是平常17％。
只需要一張椅子，靜靜坐著，聽起來很簡單，只要試過的人都知道困難，一開始會因為無法改變任心意遊蕩的習慣，不斷失敗。
印度瑞虛凱詩拉瑪靜修中心主席韋達帕芳堤（VedaBharati）提出兩分鐘禪修法。在等公車、用餐前、開會前，站著、坐著都行，背頸頭打直，用橫隔膜呼吸，氣息從鼻孔進出，只要把散逸的心收回，把一切放下。
2.覺知負面情緒，90秒不生氣 「憤怒和別人無關，是因為自己內在有一個按鈕，是怎樣就怎樣，」賴佩霞說。
左腦中風的神經解剖學家吉兒‧泰勒（JillBolteTaylor）復原後，花了很大的努力，有意識地選擇不要讓某些舊迴路死灰復燃，以便馬上回到平靜的右腦。
由於對腦神經的瞭解，她知道憤怒情緒只要一觸動，腦中釋放的化學物質就會洶湧通過全身，但化學成分只要90秒就會從血液中消失，所以要是90秒後，她還在生氣，表示她選擇讓迴路繼續運轉，如果不，她就讓這個反應通過，回到當下。
她把負面情緒視為打噴嚏一樣，覺知地面對自己內在火焰，慈悲地對待自己。
3.釋放五感，重建「健康感」 視覺、聽覺、嗅覺、觸覺、味覺五感是人類生存重要的裝置，遠古時候，人類用敵人的氣息來察覺危險。但現在科技與時間的壓力，使人類做什麼都很快，匆促地囫圇地讓五感官浮光掠影。
神經解剖學家吉兒在左腦中風後，發現逗留在感官迴路的基礎生理反應中很有用，例如品嚐美食，吃、喝、感覺愉悅都是發生在當下，她用心記住五感，以及內心深處的感受，幫自己找到途徑回到右腦。相信我們的大腦可以取代不要的思考模式，幫助我們當下經歷內在的平靜。
其實我們平日就有經驗，當身體疲累時，身體會發出求救的聲音，當內心生病時，腦子的某個部位也會有感覺，相信五感，傾聽發自身體的聲音，就會發現自己具備「健康感」，這是身心靈自癒能力的基礎。
經歷疾病的痛苦或許不是我們能選擇的，但「不被生命的苦難綁架，溫柔地和自己在一起，卻是我們能做的，」吳熙琄說。
2016年11月26日
抒解焦慮，遠離恐慌症
- 作者 ： 藍淑娟
經濟重擔與生活壓力容易使人過度焦慮，變成精神上的疾病，如何辨識恐慌症狀，尋求醫療協助，並在日常生活裡盡量紓解焦慮，是現代人要學會的功課。
「強烈莫名的恐懼突然排山倒海的襲來，心跳很快、胸痛、無法呼吸、全身冒汗顫抖，感覺很不真實，很恐怖，以為是心臟病發，快死了！」38歲的金柏蒂回憶第一次恐慌發作。但診所醫生說是感冒。
類似的情形接連又發生兩次，她被送到大醫院急診，第一次查不出原因就回家。第二次被轉進腸胃科住院。照胃鏡發現有輕微胃潰瘍，但胸部X光、心電圖、心臟超音波、血液檢查，腦波和電腦斷層掃描等都正常。心臟科、神經內科，與精神科會診後，精神科醫師診斷是「恐慌症（panicdisorder）」，她開始接受治療，但恐慌症發作又發生很多次。
陽光普照的週末，她和親友經雪山隧道去玩時，突然恐慌發作，覺得一輩子出不了隧道了，回程再走雪隧，想到早上的經驗，又緊張又怕，不料，快到洞口的最後關頭又發作。
「如果以1～10來評估恐慌發作的恐懼指數，10是最高，我的答案是13！」她說。
「恐慌發作」是急遽強烈的焦慮症狀
希臘神話裡的潘（Pan）是半人半羊的牧神，喜歡躲在森林做出神祕聲響，使旅人飽受驚嚇，心跳加速，呼吸急促，拔腿狂奔。像潘所激起的這種極端強烈的焦慮反應，或與這種焦慮反應有關的，稱為恐慌（panic）。
在過去一年半裡，全體民眾經歷金融海嘯所造成的經濟壓力與焦慮，多位醫學中心的精神科主治醫師發現，看診人數比以前相對減少，可能因為有些人想省下看病的費用，但來看病的人，抱怨工作、財務，和經濟壓力的則變多了，其中有些被診斷出是恐慌症，通常病人較多以下特質：神經敏感、凡事要求完美、好勝心強，生活上容易有長期壓力，且容易有預期性焦慮，這種強烈的焦慮症狀「來得急、去得也快」，在開始發作的幾分鐘內，達到症狀的高峰，然後在20～30分鐘內慢慢消褪。
患者接下來會不斷擔憂下次何時再發作，產生「 預期性的焦慮 」，遇到可能刺激發作的情境，就想「逃避」，在行為上產生改變，繼而在想法和行為產生惡性循環，台大身心科主治醫師陳錫中指出。
恐慌發作有一種是沒有原因的，也就是沒有畏懼的對象，不知何時發作，隨時隨地可能突然發生，例如工作、購物、開車、運動，甚至睡覺時……，當事人覺得血壓飆太高或心臟病發作，快死了，但去心臟科、神經科，或急診室檢查都沒事。
另一種是有原因的，也就是有畏懼的對象，例如怕密閉空間（如電梯、隧道、坐車），怕空曠無人協助的地方，或怕蟑螂等單純的「畏懼症」，當事人因極端畏懼而想逃避。
恐慌症會影響生活品質，因為極度地預期焦慮和恐懼，「把恐慌發作與發作的情境連結」，並以此類推，逃避相同或相似的情境，擔心去了會再發作；結果就是要逃避的範圍愈來愈廣，不敢做的事和不敢去的地方愈來愈多，生活愈來愈狹窄，慢慢的就不常出門，甚至足不出戶了。
恐慌症的治療
治療主要用藥物和認知行為兩種方法。國內普遍使用Alprazolam﹙Xanax﹚、Propranolol﹙Inderal﹚、Fluoxetine﹙Prozac﹚、Sertraline﹙Zoloft﹚等藥物。
認知行為治療，則是教患者了解有關「恐慌症」的資訊，認清注意力與記憶偏差，去除對症狀的誤解，再教給放鬆訓練、呼吸訓練、改變想法，使患者能夠控制身體的症狀，以度過每個恐慌發作。
一般在8～12次療程中完成治療，先教患者深呼吸等放鬆方法，讓患者評估恐懼指數，如從10～0往下遞減，並針對個別的焦慮和需要，擬具體的進程教患者。例如當事人因恐慌症不敢坐火車，怕萬一發作無法隨時下車，醫師讓患者練習從基隆坐火車，一開始只坐一站就下車，然後讓患者評估有多緊張。
接下來練習在車上如果緊張，可用放鬆方法緩和焦慮，再忍，這樣一站一站慢慢練習，每撐過一次，就多一點信心，直到有能力克服害怕時，就不再害怕以前怕的情境，終於可以坐到台北。
有時患者覺得又要失敗了，醫生會要患者「舉證」，認清是自己想法的偏差，或列表或給病人小卡片，寫「我一定辦得到」等，讓病人在覺得要發作時看，提醒自己。
國內有些醫院成立「恐慌症團體心理治療」，以團體的方式教導病人走過不舒服，病患也彼此分享經驗，進而觀念改變達成治療。
陳錫中認為，認知行為治療療程簡短，方法明確，操作非常務實，對病人的康復非常直接。
天主教若瑟醫院院長宋維村說，如果親人、朋友有類似症狀，應鼓勵他早期接受精神科專科醫師詳細的診療，以避免進一步的併發症狀。
平常生活裡，則要學會自我抒解情緒壓力，宋維村鼓勵說，適度的焦慮是健康的，能使我們在面對壓力、威脅與危險時，提高警覺。但不要變成過度焦慮而沒有適當抒解，以免形成阻力，變成病態。
分辨恐慌症與焦慮情緒
適度焦慮是正常的，但過度焦慮到恐慌發作就要小心了，恐慌發作有13種症狀，突然發生其中4項或4項以上的症狀，並在10分鐘內達到最嚴重程度，感覺強烈的害怕或不適，就是恐慌發作。
1.心悸、心怦怦跳、或心跳加快。
2.出汗。
3.發抖或顫慄。
4.感覺呼吸困難或窒息感。
5.哽塞感。
6.胸痛或不適。
7.噁心或腹部不適。
8.頭暈、不穩感覺、頭昏沉、或暈厥。
9.失去現實感（覺得事物不真實）或失去自我感（感覺與自己疏離）。
10.害怕失去控制或即將發狂。
11.害怕即將死去。
12.感覺異常（麻木或刺痛感覺）。
13.冷顫或臉潮紅。
▼家有恐慌症患者該怎麼辦？
1.了解當事人的需要和痛苦，讓患者按自己的步調康復，避免讓患者受驚嚇。
2.積極的態度，如果患者努力走出家門後卻半途而廢，稱讚走出去就是進步。
3.患者恐慌發作的時候，不要跟著緊張恐慌。
4.不要只是對病人說：「放輕鬆點，冷靜點，勇敢點，振作點，不要緊張焦慮，別軟弱！」
5.顧好自身健康，不要犧牲自己的生活，不要積壓憤怒和不滿。
▼恐慌發作時該怎麼辦？
1.恐慌發作時幾乎都會呼吸困難，儘量運用呼吸放鬆法來控制呼吸，緩和症狀，及轉移注意力。坐下來靠著休息。
2.開車時恐慌發作，停靠路邊，或專注於前面車牌。上班恐慌發作，緊抓椅子把手。
3.制止負面想法，提醒自己：恐慌發作「不會使人心臟病發」、「不會使人停止呼吸」、「不會使人死掉」、「不會使人失控」、「不會使人發瘋」。
4.告訴自己正面訊息：「很快就會沒事」、「很快就會放鬆」或「我沒有危險」。
5.如果還是不能放鬆，情況許可時，可以試試醫師幫你準備的藥。
2016年11月25日
盼望成为某人’花房姑娘’的猪
又从广播听到’花房姑娘’这首歌。
第一次听到是从你寄来的视频里。
那时你在公司举办的歌赛里唱了这首歌。
你把相片分享在面子书上，而我要求你给我视频。
本来不熟悉这首歌，看和听了你的视频后，印象特别深刻。
间中你的太太向你献上一束花。
开始认识你是在面子书上，从某人又某人又某人的朋友圈里，看到你那张背影照，不知道那里来的勇气开始写电邮给你。
那时生活很不如意，比我小的弟弟都生第三胎了，而我还是寂寞的一个人。
就这样和你开始电邮之交。
写电邮给你成了我生活的动力。
虽然许多时候，你都让我吃闭门羹，不理我；而我却乐此不疲的寄电邮给你。
你叫我去找属于我的Mr. Right。
我也尝试过，拿着灯敲着锣去努力的找，可我找不到。
然后从你的面子书里看见你结婚创业生子。
时间在流逝。
我还是停滞在原地，我竟还找不到Mr. Right。
我也好着急，想像着我要一个人终生到老，好可怜哦！
我也想成为一个人的茶房姑娘。
有头发的人谁想要秃头。
2016年11月24日
猪打小人
有一种人最爱看你衰。
你高兴，他不高兴；你哭了，他就高兴。
他帮不了你，却爱在你身边摇扇，让你越来越焦虑。
给不了你正能量，会让你觉得越来越消极消沉。
对你一直只有要求，觉得你一直是欠他的，他的要求你一定要做。
有一种人，他的人生满了抱怨。
嘴巴很爱讲话，可以不用停下来换气和吞口水。
一件事说了又说，重复再重复，没完没了。
眼泪又便宜，动不动就流泪，哭的好丑，自己却还以为哭的像美人。
第一次看他掉泪，还很担心；次数多了，也都麻木，因为事态也没那么严重。
爱鸡蛋里挑骨头，对每一件事都是不满，都有好念的。
念太多，旁人听了都烦。
许多时候，就当是收音机在那里开着，让他讲，我的耳朵我做主，我可以听别的。
遇到的都是小人，所以朋友越来越少。
情愿一个人过生活，虽然孤独，好在不用受气。
11 Real People on How They Deal With Anxiety
People with anxiety disorders share the simple lifestyle strategies that have helped them manage anxious thoughts.
November 23, 2016
It's normal to feel anxious every so often, but if anxiety
is interfering with your life and making it difficult to concentrate on
work, school, or relationships, you may be suffering from an anxiety disorder.
And if you are, you're not alone: anxiety is the most common mental
illness in the United States, and approximately 40 million American
adults have the disorder, according to the National Institute of Mental Health.
Someone with an anxiety disorder may find it helpful to seek out cognitive behavioral therapy, talk therapy, or psychotherapy; depending on your symptoms, you may be prescribed medication. But whether you have a full-blown anxiety disorder or are just coping with a rough patch in your life, there's still plenty you can do yourself to help calm your thoughts. Many people find that natural remedies and lifestyle changes can make a big difference in how anxious they feel.
The r/Anxiety forum on Reddit is a great place to connect with people who currently have or have had anxiety. This supportive community frequently shares strategies they've found helpful for managing their symptoms, and we compiled some of their best tips below. While it's important to note that what works for one person may not work for another, if you're struggling with anxiety, it may be worth trying these strategies.
RELATED: 12 Signs You May Have an Anxiety Disorder
Someone with an anxiety disorder may find it helpful to seek out cognitive behavioral therapy, talk therapy, or psychotherapy; depending on your symptoms, you may be prescribed medication. But whether you have a full-blown anxiety disorder or are just coping with a rough patch in your life, there's still plenty you can do yourself to help calm your thoughts. Many people find that natural remedies and lifestyle changes can make a big difference in how anxious they feel.
The r/Anxiety forum on Reddit is a great place to connect with people who currently have or have had anxiety. This supportive community frequently shares strategies they've found helpful for managing their symptoms, and we compiled some of their best tips below. While it's important to note that what works for one person may not work for another, if you're struggling with anxiety, it may be worth trying these strategies.
Meditation
"I would really recommend adding meditation to your routine. It's still something I struggle to keep up with, but it helps. There are all kinds of benefits to the meditation itself, but what's equally as powerful for me is just setting aside dedicated time to shedding my worries and just trying to be present and aware of myself. Guided meditation is great, but try some silent as well. It can take some working up to but once you're able to sit quietly, focusing on your breathing for 20 minutes, and being able to feel even slightly relaxed afterward is incredibly encouraging." —pizzapenpal123Diet
"Cutting out processed sugars and starches has made a huge difference. I've noticed that when I consume said foods, my anxiety 'brain fog' and depersonalization gets significantly worse. [I've been] eliminating all beverages except water. Caffeinated and/or sugary drinks are basically the devil when it comes to anxiety so I'd cut back on those if it's hard to eliminate altogether." —GinacoladaExercise
"Exercise keeps my mind calm—running is my favourite [sic], but I also dance and lift weights and study yoga. The aspect of yoga that has been the most helpful is savasana, corpse pose...it's tremendously relaxing and would be a useful tool for me to pull out if I find myself overwhelmed with anxiety...I find myself getting really cagey if a long enough span goes by without getting any exercise." —gazork_chumble_spuzzGet your zzz's
"I sleep normal hours (for me this is 11:30ish to 7-7:30ish). Sleeping enough and not staying up late have helped me a lot. Starting my day early makes me feel like I've put the right foot forward." —heyidkFor social anxiety, surround yourself with good friends
"I found people who I was comfortable with and who were positive. I cut out the negative nancys [sic] and hung out around happier people. I had social anxiety but I was persistent in looking for someone I felt comfortable with. Socializing isn't relaxing if you're tense the whole time." —mynameisabrahamFocus on what makes you happy
"I've also found that making a mental list of what makes you happy helps ... If you are uncomfortable or unhappy, think about what you enjoy doing and try to visualize it! (Mine is swinging and sunsets)." —ragelobsterClear your mind
"This sounds kinda weird but it works for me sometimes. What I do is I will look at something like I'm really seeing it for the first time. It helps if it's something beautiful like a landscape. Really study it, look at all the details of it. I think it's a sort of meditation. It helps clear your mind for the moment and sort of makes you live in the now." —antag4123Podcasts
"There are a number of very helpful anxiety podcasts. I'd recommend The Anxiety Coach's podcast. There are two new episodes each week (Wednesdays and Sundays) that somehow relate to anxiety. The host provides listeners with MANY tools for helping with anxiety, as well as an extremely diverse range of topics. I've found that even episodes I don't think apply to my anxiety have always consisted of useful information and helpful tricks." —GinacoladaKnow your triggers
"I pay attention to what my triggers are. Keeping a journal/diary has helped with figuring that out. For me my triggers are centered around uncertainty. I freak out if I'm somewhere with no clear plan on how/when to go home. I freak out when I don't know what's going on with someone and our friendship or relationship. So I work on doing what I can to absolve those issues. Having clear plans before going out. Talking things over with people rather than just letting it go. Doing away with people who are not understanding or respectful of my needs. And then also learning to let go and accept it when I can't know everything about a situation. Accepting that sometimes I just can't be that spontaneous and that's okay. Deep breaths. Getting away from the crowd for a bit. Enjoying my solitude without allowing myself to become isolated. It's work, and it's not perfect, but I'm doing way better than I was a few months ago." —sleepingwideawakeRELATED: 12 Signs You May Have an Anxiety Disorder
Get involved in a cause you believe in
"I volunteer in my community, it's amazing how much getting involved can make you feel better even if it's scary at first." —humanaceBe kind to yourself
"One of the best and simplest pieces of advice a college counselor said about managing my anxiety is to, every once in a while and after finishing a task or feat, [give] yourself the praise and positive reinforcement, a la a pat on the back. If validation from others doesn't work or just doesn't come along, get in the habit of being self-reliant and being kind to yourself." —joanna_glass5 Easy Ways To Get Happier ASAP
An epidemic has descended upon us — but not a physical one. It’s unhappiness. More than 50 percent of Americans are unhappy at work, and our general life satisfaction is even worse: a mere one-third of people describe themselves as “very happy.”
That means most of us — 70 percent — are unhappy.
It’s in our best interest, both mentally and physically, to make the effort to be happier. Research indicates that happy people are more successful, have more resilience and better coping skills, catch fewer colds, and have a reduced risk of heart disease.
Though I wish it were as simple as slurping up a green juice, making a quinoa salad, and calling it a happy day, it goes much deeper than that. Fortunately, happiness is like a muscle — the more you work it, the stronger it becomes. Here are five ways we can create more happiness in our lives:
1. Decide to be happy.
Happiness doesn’t strike us by luck or happenstance. People who seem to always be happy make a conscious decision to be happy regardless of circumstance. We can choose to grumble over traffic or the weather, or we can take a more positive approach. You might be thinking, “Oh, you’re oversimplifying. It’s not that easy.” It’s not always easy, but it is simple. And the more you practice, the better you’ll get at it.2. Turn it into a practice.
Take 10 minutes a day to be consciously happy. Think about the blessings in your life. Schedule it into your calendar if you need to! Focus on all the things you have to be grateful for: a roof over your head, a warm bed to sleep in, food in the fridge, loving relationships, sunshine. And spend time every day doing something that brings you happiness — even if it’s something as simple as sitting in solitude with a cup of tea. Let the positive feelings wash over you and bask in them.3. Give happiness away.
It’s important to give happiness away, too. In every interaction — with coworkers, grocery store clerks, strangers on the subway — focus on being more kind. Smile, make eye contact, be mindful of your tone of voice and body language. You just might find that when you increase the happiness you offer to others, you’ll receive more of it in return.4. Be more creative.
Are you unhappy because you feel trapped in mundanity? Stretch yourself out. Try being more creative. If it’s not possible to boost your creativity at work, then practice it in your spare time. Do the creative things that bring you joy, and do them regularly. The world needs the creativity you have to offer.5. Share a meal with others.
Sharing a meal with friends and family strengthens relationships, improves mental health (especially in teenagers), reduces stress, can reduce children’s risk of substance abuse, and may even get ‘em to eat more veggies. Eating meals with others also boosts happiness! So call your friends and invite them over.I’m sure you can think of a half dozen things you could do today to improve your physical health, like drink more water or eat spinach. But have you considered what you could be doing to cultivate happiness? I encourage you to ponder this and approach happiness every day with intention.
The Brain Chemicals That Make You Happy (And How To Trigger Them)
When we ask ourselves what makes us happy, we often think of the circumstances, possessions, or people in our lives. In reality, happiness is largely a chemical experience. Four main neurochemicals, hormones, and neurotransmitters generated in the brain are fundamentally responsible for creating the sensations and emotions we've come to associate with happiness.
This is actually great news. It means even when circumstances, possessions, or people in our lives aren't exactly as we'd like them to be, there are simple ways we can increase our happy brain chemicals and alter our moods.
I talk about this with my mindfulness students in elementary school, and they really understand the concept. I'll often have a kid tell me about the rush of dopamine she just got from getting an A+ on her spelling test, or the hit of oxytocin a boy felt from giving his mom a hug.
Here's how you can do the same.
1. Endorphins
Endorphins are opioid neuropeptides, which means they are produced by the central nervous system to help us deal with physical pain. They also make us feel lightheaded, and even giddy at times. One non-painful (well, not too painful) way to induce endorphins is exercise.Endorphins are released after both aerobic and anaerobic exercise. In one study, as little as 30 minutes of walking on a treadmill for 10 days in a row was sufficient to produce a significant reduction in depression among clinically depressed subjects.
2. Serotonin
Serotonin may be the best-known happiness chemical because it's the one that antidepressant medication primarily addresses. Serotonin is a neurotransmitter that is naturally triggered by several things we can do each day.Exposure to bright light, especially sunshine, is one way to increase serotonin. Exercise and happy thoughts also stimulate production of this chemical. Some research has found that a higher intake of tryptophan-heavy foods, relative to other foods in the diet, may do the trick as well.
3. Dopamine
Dopamine is a neurotransmitter often referred to as the "chemical of reward." When you score a goal, hit a target, or accomplish a task, you receive a pleasurable hit of dopamine in your brain that tells you you’ve done a good job. But you can also get a natural dose of dopamine when you perform acts of kindness toward others.Volunteering has been shown to increase dopamine as well as have other long-term health benefits. And some research has even found that it only takes thoughts of loving kindness to bring on the dopamine high.
4. Oxytocin
Mothers may be familiar with oxytocin, the hormone produced in abundance during pregnancy and breastfeeding. It's also the high behind MDMA, a popular party drug, which releases oxytocin in the brain. Oxytocin is primarily associated with loving touch and close relationships.This hormone provides a multiple whammy of warm fuzzies, by stimulating dopamine and serotonin, while reducing anxiety. To get your hit of oxytocin without popping ecstasy, give someone you love a cuddle. Even a pet will do.
If you're like me, happiness may at times feel like the unachievable holy grail of emotion. But luckily, our brains and bodies are constantly undergoing complex chemical processes that we can affect with our daily actions. Once we understand how our feel-good hormones and neurotransmitters work, we may be able to trigger them more easily than we realized.
2016年11月23日
2016年11月22日
11 Triggers of Dry Eye, and What to Do About Them
Are your chronic eye symptoms due to dry eye syndrome? Here are some risk factors for dry eye, and what to do about them.
How to tell if you have dry eye
There are lots of reasons your eyes may feel dry at any given time, including staring at the computer too long; a dry, windy day; and allergies. But if you have chronic eye symptoms that include burning, stinging or itching (among others) you may have a condition called dry eye syndrome, or keratoconjunctivitis sicca (KCS). In fact, one sign of KCS is counterintuitive—excessive tearing or watery eyes—which is just one more sign that there's an underlying problem with the lubrication of the eye.If you have chronic eye symptoms and one or more of the following risk factors, you may have dry eye syndrome. Read on to find out how to get the right treatment, reclaim your quality of life, and protect your eyes from future damage.
You're getting older
Aging affects all parts of your body and the eyes are no exception. Up to 30% of people over the age of 50 have dry eye, even more in the 65-plus crowd. As you get older, your ability to produce tears declines. This may be because your tear ducts have become obstructed over time or because of inflammation, which can be a byproduct of aging, says Janet Cushing, OD, a clinical optometrist at the University of Wisconsin School of Medicine & Public Health in Madison. Fortunately, dry eye as a result of aging (or any other cause) doesn't have to be severe and, although it can affect quality of life, it is also usually treatable.
You're on the pill, pregnant, or menopausal
Among the millions of Americans who have dry eye, the majority are women. One of the main reasons is that after menopause, women just don't produce as many tears. And women who have an early menopause (in their 40s or younger) and develop dry eye run the risk of more damage to the surface of their eye simply because they've had the eye condition over a longer period of time. And it's not just menopause. Other hormonal changes can have the same effect."Pregnancy, contraceptive use, and hormone replacement therapy [HRT] can all cause dry eye," says Cushing.
HRT is not as commonly used to treat menopausal symptoms as it was in the past due to a higher cancer risk, but combined estrogen and progesterone carries a much lower risk of dry eye than estrogen alone. (Because estrogen alone can raise the risk of endometrial cancer, it's usually reserved for women who have had a hysterectomy.)
ou have an autoimmune disease
Dry eye is associated with several different autoimmune disorders, including lupus, rheumatoid arthritis, scleroderma, and Sjögren's Syndrome. In Sjögren's Syndrome, the immune system attacks the glands that make both tears and saliva, resulting not only in dry eye, but dry mouth as well. Autoimmune diseases can also cause imbalances in the three main components of tears: oil, water, and mucus. Any changes in tear composition can lead to dry eye.Thyroid eye disease, also known as Graves' eye disease, is another autoimmune disorder. This time the immune systems attacks not only the thyroid gland but also muscles and tissue surrounding the eye. Dry eye is one result of the condition.
If you have one of these disorders, make sure it, and the dry eye, are treated.
You spend too much time on the computer
Yet another reason not to stay glued to the computer (or video game or Smartphone) for too long: It can cause your eyes to dry out. Why?“Using the computer significantly decreases the blink rate and that’s how you lubricate your eyes,” says Cushing.
Blinking, which happens an average of 10 to 15 times a minute (roughly every four seconds), keeps the eyes moist with the proper balance of tears, oil, and mucus.
Blinking less often means tears evaporate more quickly. This can also occur with other activities involving intense concentration and focus such as reading, driving, or even sewing.
You've had eye surgery
Almost all people who undergo LASIK surgery to correct their vision will experience dry eye at least for a while."With LASIK, there is damage to the surface of the eye that can affect tear production," says Cushing. "Part of it is probably because nerves are cut and they are part of what tells the eyes to produce tears. It's like a feedback mechanism."
Fortunately, this type of dry eye is usually mild and only lasts three to six months. Still, it's important to get proper treatment as treating the dry eye will make sure the LASIK procedure is as successful as possible.
Dry eye can also result from other surgeries that affect the cornea (as LASIK does) and even from cosmetic surgery that involves the eyelids.
ou wear contact lenses
Many people also have dry eye before LASIK surgery, probably as a result of long-term contact lens use to correct the underlying vision problem. Contact lenses interfere with the layer of tears that normally covers and protects the surface of your eyes. This can cause tears to evaporate, leaving your eyes burning or feeling gritty. Wearing your lenses for shorter stretches of time or switching to another type of contact lens may help. Proclear disposal lenses claim to actually attract water to the eye. Or you could wear glasses more often or go for LASIK surgery. Even though dry eye is a side effect of the surgery, it's usually only a temporary one.
You take medications that up your risk
A wide variety of medications, both over-the-counter and prescription, have labels that note dry eyes as a potential side effect because they can decrease tear production. Some of the primary culprits are various blood pressure medications (diuretics and beta-blockers), sleeping pills, antidepressants, anti-anxiety drugs, painkillers, antihistamines and decongestants as well as some medications used to treat acne and Parkinson's disease. If you're experiencing dry eye and you're on one of these drugs, ask your doctor about switching to an alternative. If you can't switch and need to use lubricating artificial tear eye drops (which are available over-the-counter), talk to your doctor about how to use them correctly. Try to avoid drops with preservatives, which may irritate your eyes more than preservative-free drops.Your environment is dry
Dry air, whether it's indoors or outdoors, can aggravate your eyes. People who live in dry climates are more prone to developing dry eye, as are people at high altitudes. One study found that only 9% of participants at a lower altitude (about 700 feet above sea level) reported having dry eye while 20% of those at a higher altitude (more than 10,000 feet above sea level) said they suffered from the condition.Dry indoor environments can have the same effect. This includes anywhere with air conditioning or heat, hospital environments, airplanes and many work environments.
Other environmental irritants include wind, smoke, fumes from chemicals, and sunlight.
You have diabetes
If left untreated or uncontrolled, diabetes causes progressive damage to your nerves. Polyneuropathy, a common form of diabetes nerve damage, can injure the network of nerves in more than one part of the body, including the front layer of the eye, the cornea. This interferes with tear production, causing you to blink less often, which means tears evaporate more easily.One study found that three quarters of people with both diabetes and nerve damage had dry eyes, versus 44% of people with diabetes, but no nerve problems, and less than 30% of people without diabetes. In all, more than half of all people with diabetes have dry eyes.
Once nerve damage has happened, there's little you can do about it. The key is to prevent it beforehand is to control your blood sugar, and treat the dry eye with over-the-counter or prescription drops if you develop the condition.
You have a vitamin A deficiency
Not enough vitamin A can also lead to dry eyes, although this is more common in developing parts of the world. This is relatively easy to fix as the nutrient is found in many foods—leafy green vegetables like broccoli; orange-colored vegetables like sweet potatoes, carrots and pumpkin; and liver.Other aspects of a healthy diet can be critical to eye health. Studies suggest that omega-3 fatty acids may reduce symptoms of dry eye. The compounds are found in fish (especially salmon and sardines), and walnuts. Here are the right (and wrong) ways to get your omega-3 fatty acids.
You have allergies
Allergies and dry eyes are practically synonymous, and the fact that the prevalence of dry eye closely mirrors the appearance of pesky seasonal allergens proves it. One study found that dry eye was most common in the spring and especially April, the same time pollen counts were highest. (Dry eye also peaked in the winter, though the authors speculated this had more to do with indoor heating.)Unfortunately, many allergy medications also cause dry eye so if you're prone to this affliction, you may need to find other ways to protect yourself. Try wearing wraparound glasses when gardening or working in the yard or, if you are inside your house, use an air filter. For more tips check out How to Stop Allergies at Home.
5 Ways To Be Luckier Every Day
Do you ever just feel unlucky? Always getting caught in a traffic jam when you're running late, or the printer runs out of ink five minutes before you're due to give a presentation?
Does everyone else around you seem to be getting their dream job, while, somehow, you never seem to be in the right place at the right time?
Believe it or not, people have studied luck. Richard Wiseman, a psychologist at the University of Hertfordshire, spent a decade following a group of people who claimed to be lucky and another of those who believed they were less fortunate. Wiseman and his team wanted to find out how those "lucky" few managed to glide through life from one opportunity to another seemingly without any problems. What was their secret? Was it inherited wealth, better social skills, or good looks?
Finally scientists found the truth. The difference between those lucky people and everyone else is stunningly simple: They believe they're lucky. No really, that's it. After following people for 10 years, the study from the University of Hertfordshire found that if you expect to be lucky, then you will be. It all comes down to how you view opportunities.
Once you change your perspective and realize that you can make your own luck, it opens you up to a world of opportunities. Here's how to make the most of your newfound knowledge:
1. Get out there.
You can't win the lottery if you never buy a ticket. Similarly, you can't find exciting new opportunities if you're not looking for them. I know going to networking events or starting a new class can be stressful, but it's a necessary evil. Think of it this way—the more people you meet, the more likely you are to meet someone who'll change your life.2. Believe in better.
Research from the University of Pittsburgh has proved that optimistic people live longer and are healthier. But why? There is a psychological term known as "learned helplessness." This is when we become so used to a negative situation that we stop trying to change it, even when opportunities to escape are presented. When you have a negative attitude, this learned helplessness can prevent you from living your life to the fullest. Just because something seems impossible doesn't mean it actually is.3. Ask the right questions.
If you have a goal to do something like write a book, then not only do you have to write the book—you have to get it out there. A book deal isn't going to just fall into your lap. You need to do your homework. If you can, talk to people who have done it. Ask questions about it. Approach it the same way you would an important project at work.4. Take a leap.
The lucky people always seem to find a way to turn their passion into a career, no matter how obscure. What we forget is that these people didn't just magically become board game designers or yoga instructors overnight. At some point, they quit their normal jobs and poured all of their time and money into their passions. It can be very difficult to put yourself out there like that, especially if there's a lot at stake. But the benefits can be huge! And hey—it doesn't matter if you haven't exactly found your passion yet. I have a friend whose TEDx talk is all about how living a life of meaning and value is the way you find your passion.5. Listen to your intuition.
Have you ever had one of those moments when you just know something is up? You go to work and you can't shake the feeling there's something wrong with the elevators, so you take the stairs, and halfway up there's a power outage? We all have some sort of intuition. I used to ignore this inner voice because it seemed so illogical to me. But once I started listening to my instincts, everything became easier. When you get a bad feeling about a person or job, listen. Check yourself to make sure your hesitance isn't just an excuse you're trying to give yourself because you're afraid. But if you check yourself and your gut still tells you something is amiss, listen to it. Trust yourself.21 Hormone-Balancing Foods You Should Be Eating
You can feel better than ever with just a few smart diet choices.
We Like This: Green & Black's Organic 70 Percent Cacao Dark Chocolate Bar
Dose Details: Eat one 1-inch block of dark chocolate a day. Look for organic versions that feature at least 70 percent cocoa.
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猪现在的三餐多是吃蔬菜瓜果类。 偶尔蔬菜碗中加几片薄薄的肉片或鸡蛋增添点滋味。 吃素吃多了脸色也绿黄绿黄的。 本来都正在步入中老年人的步伐，脸色已经非常灰暗了，再加上营养不均匀的三餐。 猪脸越见丑陋，自己都不想看到镜中的自己。 这样的伙食也使猪脚步乏力，整天缺乏动力。 只想躺着不...
