How to calm yourself when you are in a tough spot

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There are times when the stress of life gets too much. Your body is tense. You don’t sleep well. You get depressed. Things just don’t go your way. Everywhere you turn, something bothers you & someone bothers you.

There’s no ease to be found in the moment.

Recently, I went through a week just like that. It was a really long week. I had been travelling more than usual. There was paper piled up everywhere. My to-do list was several pages long. I’d also been doing in-depth research on trauma & the stories that I read were quite disturbing.

I thought that I was doing a good job managing stress, by using every healing technique that I know of. During the day I felt fine, but in the middle of the night, the tension in my body would wake me up.

It was then I decided to do something that I hadn’t done in a while; something that I cycle through every now and then. That’s the technique I’m sharing with you in the video below with simple sounds and movements.

Try this and let me know your experience by leaving a comment below.

Peace & blessings to you!

 

Dr. Dan ZhouHow to calm yourself when you are in a tough spot
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How to stop people from draining you

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You are a kind and caring person.

You care about your family & friends, so you listen to their concerns & worries. You support your colleagues, students, clients, or patients through whatever challenges that they are facing.

You also care about the world that we live in, so you pay attention to what’s going on in the news.

AND you’re just tired at the end of the day.

On top of that, you don’t sleep well, even though you’re tired.

People are weighing you down. Their problems stress you and drain your energy. You don’t have to know it for it to happen. The body secretes stress hormones when it detects issues, not when you sense those problems.

The good news is that you can cleanse yourself quickly with a simple guided meditation: White Light Shower Meditation.

It’s similar to jumping into a quick shower after sweating at the gym. It’ll keep you more refreshed & less burdened by other people’s problems.

Best yet, you can do the white light shower anywhere, any time. It takes 60 seconds. I recommend doing it at least once a day when you get home from work.

Share your experience with me about other people by leaving a comment below. I’d love to hear how you’ll use this meditation too.

Dr. Dan ZhouHow to stop people from draining you
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5 Reasons Why Your Sleep Is Not Restful & How to Change That

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Do you have difficulty falling asleep? Do you wake up multiple times in the middle of the night? Do you sleep for many hours AND still wake up in the morning feeling tired?

What if you could sleep through the night and wake up feeling rested and rejuvenated?

There are some things you could do to make your sleep more restful. Here are five common reasons why your sleep is not restful and what you can do about that:

  1. A full stomach
    When the stomach is full, it creates tension in the body and makes it more difficult to fall asleep. It might also cause acid reflex.It’s better to eat dinner at least 3 hours before bedtime to give your body time to digest.
  2. Too much screen time
    Any light at night disturbs the body’s circadian rhythm – its biological clock for falling asleep. The blue light emitted from electronic devices like phones, tablets, and computer monitors, is the worst of them all.At night, try limit the amount of time you spend in front of those screens and cut off all electronics one or two hours before bedtime.
  3. Clutter in your bedroom
    A messy bedroom works against a peaceful night’s sleep. Even when we are used to a pile of laundry here and a pile of books there, clutter in the bedroom is not conducive to relaxation.Clean out the clutter. Put away the books, jewelry, and laundry. Think about the spa experience that you’d like to have.
  4. A busy mind
    A humming mind does not want to go to sleep. It will try to finish the argument you had with someone at work, or plan the birthday party that’s coming up in two weeks.Create a to-do list with all your tasks. Have post-it notes around the house so you can jot down items as they come up. Write down any unfinished conversations with people in a journal and leave them there. (When you’re done, close the journal and say to the other person, “I’m giving both of us permission to move on and rest now”.)
  5. Toxins in the body Too many toxins in the body causes undue stress to your internal organs. This in turn causes you to have shallow sleep or bouts of waking up in the middle of the night. The liver is the main organ dealing with the toxins entering the body. It is most active from 11pm to 3am. When its workload is reasonable, you can sleep through the night. When it’s too taxed, you will wake up in the middle of the night, maybe multiple times.Start by cleaning up your diet. Eat less fried food and less processed food, like white bread and table salt. Eat healthier. Learn how to manage your stress.

What actions are you going to take for a better night’s sleep? Share them with me below.

Dr. Dan Zhou5 Reasons Why Your Sleep Is Not Restful & How to Change That
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Don’t Make This Mistake When Coping With Stress

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Before we begin, I’d like to share with you a conversation I had the other day with a young woman in my office. She quit smoking two months ago – Yay for taking such a big step towards better health! And she gained 20 pounds.

We brainstormed on what might be contributing to her weight gain. Yes, she has an insanely busy schedule. No, she doesn’t have much time to eat healthy nor does she have much time to exercise. No, not much has changed in her life except that she quit smoking.

So our conversation turned to what smoking did for her, in addition to it being stinky, costly, and harmful to her lungs. She used cigarettes to cope with stress. They comforted her, and that comfort is now gone!

As it turns out, once the comfort from smoking was taken away, she had to replace it with something else, even though this was not a conscious decision. Like so many of us, that something for her is eating. So, she’s been snacking a lot lately. While in the past she would have reached for a cigarette, now she reaches for some comfort food.

And the comfort food that most of us crave is not healthy, even though it doesn’t have to be that way. But that’s a discussion for another day.

Reaching for Comfort

For better or for worse, to cope with stress we find ways to comfort ourselves. We don’t say that I’m comforting myself with this piece of pizza because I’m working longer hours – we just do it. Or we eat a box of chocolate cookies in one sitting after a bad breakup.

While most of us don’t have much control over our stress, we do have a choice on how to comfort ourselves. And how we comfort ourselves can make or break our health.

So, here are some questions for you to ponder:

  1. What are the ways that you comfort yourself?
  2. How much do those ways contribute to your stress?
  3. How much do they contribute to your health (or the lack of it)?
  4. Are you comforting yourself enough or do you feel deprived?

If the way you cope with stress is not contributing to your better health, find alternatives!

Here is a simple, healthy 2-minute exercise for comfort.

You can do it while sitting or standing. Either way, it is really soothing.

Dr. Dan ZhouDon’t Make This Mistake When Coping With Stress
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How to Take Care of Yourself When You Don’t Want To

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At my workshop a few weeks ago, “From Exhausted to Energized”, one particular source of energy depletion for several attendees was the lack of self-care.

We know we should do some form of self-care every day. We know we need better structure of our schedule so that we have time to meditate for five minutes, stretch for 10 minutes, go to bed on time, etc.

We just don’t do it.

And we feel bad about not doing it.

I’ve been there myself. As a matter of fact, there are a number of self-care strategies that I’d like to add into my schedule, still. So, I came up with a way to practice self-care in the face of resistance.

And the result is a tapping audio that will help you to move through this impasse:

If you are new to tapping, you may want to check out my introduction to tapping video first.

Tapping is an amazing technique for moving through many types of emotional and mental blockages in life. So, it’s good for you to have it in your toolbox.

Let me know what you think! Leave me a comment below.

Dr. Dan ZhouHow to Take Care of Yourself When You Don’t Want To
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5 Hidden Causes of Exhaustion

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Do you find yourself crashing at the end of the day or week?

Ever wonder what you could do if you had enough energy to charge ahead without being constantly concerned about running on empty?

Plan for that special vacation you’ve been dreaming about? Go for that training you always wanted? Be fully present with your spouse and your children, and have a good time?

Do you wonder why you are so exhausted at the end of a normal day?

When most people encounter exhaustion, they attribute it to overwork, a lack of sleep, or even a diagnosis like adrenal fatigue.

“I didn’t sleep well last night, so I’m tired today,” They tell themselves. “I worked for too long, so I’m tired.”

Over time, exhaustion becomes a track that you stay on, with no exit in sight.

There are some obvious reasons why you get exhausted, like overexertion from exercise – you worked out for two hours today and you can’t move anymore. Or you just went through a major operation.

There are also some not-so obvious reasons why you are exhausted.

  1. A Sluggish System
    Do you sometimes feel too tired to go to the gym or a yoga class? Then, you push yourself to go and you feel much better afterwards. When you are in this mode, it is like your computer or iPhone that has become slow and sluggish for whatever reason.
  2. An Energy Vampire
    Have you ever found yourself exhausted after spending time with someone? You listened patiently and sympathetically to their struggles and now you’re tired. Their problems exhausted you and they feel much better after sharing with you. You have an energy vampire in your life. They are probably not even aware of what they are doing. They only know that they feel better after speaking with you and they really like you!
  3. Crowds
    Sometimes you go to the mall and come home exhausted. You tell yourself that shopping is exhausting. The truth is that the crowd and the mood that they’re in affect you. In a mall, someone may be angry, overwhelmed, or sad. You pick up all of that and it drags you down.Here is a different experience for you to try: go to a concert – it’s an exhilarating experience because people’s attention is on the music, leaving their troubles at home.
  4. Clutter
    The ancient art and science of Feng Shui is based on the premise that our living environment affects our energy and wellbeing. The clutter in your house, that old magazine from two months ago, that unfinished project from two years ago sitting in the closet, all impact your state of being. The clutter represents stagnant energy.One Feng Shui master advised a client with severe depression to empty his drawer of old underwear. His client was baffled but went ahead and did it anyways. The uplifting mood it put him in amazed them both.
  5. A Swiss Cheese Shield
    Imagine this scenario: you and your friend go shopping. You’re exhausted afterwards, but she’s still full of energy. The crowd affected you but not her.
    It happens when you have a shield like Swiss cheese. Our physical skin is the largest organ in the body that protects us from unwanted bacteria. We also have an energy skin, invisible to most of us, that protects us from good energy leaking out and unwanted energy coming in. If there are holes in the shield, like Swiss cheese, you get exhausted more easily.

There are ways that you can protect yourself & increase your energy.  To learn how check out my upcoming workshop From Exhausted to Energized.

Dr. Dan Zhou5 Hidden Causes of Exhaustion
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Don’t Make 2017 Your Best Year Ever

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Best Year EverIf you are like many of my clients, your body has let you down. It may even feel like your body has betrayed you!

You can’t make 2017 your best year ever.

In fact, you shouldn’t.

Why?

When your body has let you down and left you feeling isolated, confused, and depressed, all this talk about the New Year only overwhelms you.

It’s irrelevant to you.

Instead, what you do need is a process that enables you to take one simple action – One. Day. At. A. Time.

And here’s how.  The following is the process that will help you start taking action on a daily basis:

  1. Decide on a goal. For example: be able to play with your children, or have more energy. Make it juicy enough that you really want it.
  2. Make a commitment to reach that goal.
  3. Pick one action that will advance you towards your goal. Choose something that helps you but isn’t too challenging, like walking around the block every day for 15 minutes.
  4. Select a time of when you’ll do it. For example, every morning before breakfast at 7:30 am.
  5. Start that action today!

Do it one day at a time, regardless of whether you feel like doing it or not. Doing that one thing every day is what’s going to make a difference in your health and in your life.

For several years, I dabbed in gratitude practice here and there as a way to feel happier, but didn’t have much success. I was only doing it occasionally, completing about a dozen entries in the past few years.

Then, that all changed six months ago. At the time, I went through some major transitions both at home and in my business, which affected my health. To ward off stress and sustain my energy, I made a decision and commitment to practice daily gratitude, so that I would have the energy and good mood to create a beautiful home and serve my clients on a deeper level. I did it every night before going to sleep.

Today, my simple home has come alive with beauty and I have created step-by-step systems to serve my clients. The gratitude practice has become a nightly ritual that I look forward to. My heart is filled with thanks when I fall asleep.

Here is the action I’d like you to take today: go back to the process that I laid out earlier, set a goal, make a commitment, choose your daily action, and create a schedule. Get started today.

Leave a comment below to let me know what action you’ll be taking!

Dr. Dan ZhouDon’t Make 2017 Your Best Year Ever
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