A Love-Hate Relationship: Daylight Savings Time

I love this time of year.  I can smell Spring coming, and the milder weather means we can put the windows down in the car, the garden is starting to grow, and Jumpin' Jacks is open!  (Woot woot!)  It also means Spring Break and the days start getting longer.  Huzzah!  

There's only one caveat to this blissful Spring Fever mindset:  We move the clocks an hour forward, which means an hour less sleep.  Don't know about you, but the change to Daylight Savings Time on Sunday has thrown everything out of whack.  

I'm not tired at the time I'm "supposed" to wind-down at night, and instead of falling asleep within the first ten minutes, I lay in bed for an hour.  (Only got 4-1/2 hours last night.  Yikes.)  The 4:30am alarm that I was used to is now rousing me at what was 3:30am last week.  (No wonder the gym is empty.)  As I sit here writing this, I'm chugging down the largest coffee the cafeteria sells because I could so fall asleep at my desk right now.  (Caffeine is my friend today.)  Can you relate?

So what's really going on?  Here is an explanation of why we have trouble adjusting and some interesting facts about the biological impact of Daylight Savings Time:
 


(Couldn't resist...guess I'm punchy from
serious lack of sleep)

Our circadian rhythm, nature's built-in mechanism that affects our behavior, is triggered primarily by the amount of light and darkness in our environment.  Changes in daylight hours disrupts the release of melatonin, a hormone that regulates sleep, and interrupts our circadian body clocks. Interference with the body's natural processes can impair memory, concentration and performance, and produce symptoms often compared to jet lag.

A highly-respected expert on "chronobiology" (the study of circadian rhythms), Prof. Till Roenneberg's studies show that our internal body clocks never adjust to gaining an "extra" hour of sunlight at the end of the day during daylight saving time.  "The consequence of that is that the majority of the population has drastically decreased productivity, decreased quality of life, increasing susceptibility to illness, and is just plain tired," Roenneberg said.
Roenneberg goes on to say that light doesn't have the same affect on the body in the morning as it does in the evening.  "More light in the morning would advance the body clock, and that would be good. But more light in the evening would even further delay the body clock," he said.


This stuff is starting to make sense, but what do we do about it?

  (Damn...My eyelids feel like lead right now.)


Several experts offer suggestions for dealing with the effects of the time change:
1.  Get your exercise or workout done early in the day
2.  Avoid coffee in the afternoon; drink decaf green tea instead
3.  Resist the urge to spend that extra hour of daylight outdoors; get
inside and prepare for night time
4.  Drink a cup of chamomile or other calming herbal tea before bed
5.  Avoid alcohol (it may help you fall asleep, but it's actually a stimulant that will keep you from sleeping well)
6.  Turn off the TV, cell phone and computer an hour before bedtime (the light from the screen can disrupt your body's ability to relax)
7.  Make your bed as comfortable and cozy as possible and keep your bedroom cool and dark
8.  Darken your windows (with shades or room-darkening drapes) to keep early morning light out of your sleeping area
9.  Practice deep breathing after tucking yourself in
10.  Once you wake up, throw open the drapes or sit near a bright window during breakfast to reset your inner clock

Geez...I can't stop yawning! (Not pretty.  Trust me on this one.  See above.)  I'll give these tips a try and see whether they lessen my sluggishness.  Are you with me?  What've we got to lose? 

 

Guess I better throw out that cuppa coffee, get my butt outta this chair and take a damn walk around campus. 

QUESTION:  How has turning the clocks forward affected you?  What helped you get through the first few days?

Additional source:  http://www.nigms.nih.gov/Education/Factsheet_CircadianRhythms.htm

All images courtesy of Google Images, unless otherwise noted.
(c)2012 Robyn M. Posson

The Dream Job Project

Logo design by Alex Knowlton

Imagine, if you will: 

You recently got a big inheritance (or won the lottery), so you have no money worries and don't have to work. 

But you want to stay busy doing something that you love so much that you don't care if you earn a paycheck.  So, you choose your "dream job," and now you practically skip to your place of business.

You have so much enthusiasm and limitless personal and professional satisfaction that you’ve never been happier going to work every day.   

You wish everyone was as happy and fulfilled as you.  You wish you had found this job sooner.

Reality:

Truth is, you don't need to have gobs of money in the bank to have a career that fires you up.

What's your passion?  What are you good at?  What's your dream?

Find what that is for you, and figure out a way to get paid for it.

Most people need to work until retirement age, so we might as well do something that lights us up. 

So think BIG.  Make a plan to do it.  Start today, and make the commitment to work at it.  Jump over the hurdles and obstacles and find the important lessons in them.  Tell anyone who'll listen what your dream is, because you never know.    And as Winston Churchill said, "Never, ever give up."

Proof

I decided (at the age of 28 and a single mother of two elementary school-aged children), that I would complete my education with a Master's degree in Counseling by the time I was 40.  My chosen dream job was to work as a mental health counselor on a college campus in the Capital District. 

Long story short, I received my Master's on my 41st birthday, and worked at local colleges in jobs somewhat related to counseling.  I made myself visible on campus.  I kept a positive attitude and professional image.  I volunteered at a college Counseling Center three nights a week.  I told everyone (including the Counseling Center supervisor and college president) that I wanted a position as a mental health counselor at that college. 

Three years later, my dream came true.  The college created a new position and they hired me.  I still pinch myself!

I love what I do, and as long as my salary covers my expenses with a little left over for a rainy day, I'm good.  I don't do it to be rich or famous.  I do it because I can't imagine doing anything else.  That feeling is one I hope everybody had.

Including you.

Alan Watts:  What if Money Was No Object?

(c)2013 Robyn M. Posson. All Rights Reserved.

What are you giving up...and what are you giving?





Today is Ash Wednesday.  It marks the beginning of Lent, a 40-day period where Christian followers fast, abstain from eating meat, and repent of their sins.  During this time, they also give up something they value, such as coffee, TV, their iPod, etc, or decide to change a bad behavior or habit.  Then, on Easter Sunday (the last day of Lent), the person decides whether the sacrifice is continued or abandoned.

When you think of it, 40 days out of 365 isn't really a lot of time, but when you choose to turn your back on something you are accustomed to having or doing, it can seem like an eternity.  Many people report, however, that with each day that goes by, it gets a little bit easier to bear.  Sometimes, at the end of the forty days, they wonder why they bothered having or doing whatever it was they thought they couldn't live without.  Maybe it's not such a sacrifice after all.

Regardless of your spiritual path or religious beliefs, I propose we all give up something that needs to be gone from our lives.  Overeating, bad attitudes, toxic relationships, smoking, drinking, caffeine, arguing and/or fighting, putting down people for the sake of feeling superior ourselves, doing too much of anything...all are examples of healthy sacrifices.  Choose one that will make the biggest impact on your life right now.  

Start today...even if it isn't Ash Wednesday when you read this.  Choose only that one thing you're determined to get rid of, count out 40 days on your calendar, mark the 40th day, and put a red "X" on every day you succeed.  If you trip up, start again, and again, and again if you have to.  Making a change is no doubt difficult, but the control over your success lies within you and you only. 

During this period of sacrifice, why not use your time to help others?  Giving to someone else makes us feel good, keeps our minds off of what we're giving up, and puts our own struggles into perspective.  Offer to tutor a classmate.  Clean out your closet and donate your no longer needed clothing to a charity.  Become a Big Brother or Big Sister to a kid who needs your time and guidance. Volunteer at a local hospital or the Animal Protective Foundation.  You get the point. 

At the end of the 40 days, you have two decisions to make:  1)  Will you continue giving up?  and 2)  Will you continue giving?

To show that I practice what I preach (so to speak), I'm giving up snacking after 8:00pm.  That's when I'm usually sitting in front of the TV with some kind of salty or sweet carb to munch on...even though I'm trying to lose a few pounds.  So, I'm gonna bite the bullet.  If I need something to nibble on, it will be before 8, and will be something healthy for me.  If I trip up (hey, I'm human too), then I will start back at Day 1 again.  Who knows...in 40 days I might be able to live without snacking after 8 completely. 

To keep myself motivated (yet distracted), I plan to use my time to clean out and organize my attic, and will donate anything I haven't used in a year to Goodwill.  Trust me...it will take at least 40 days to complete this task, but getting this done will a huge improvement and I will feel great.

Today is Day One, and Day 40 is marked on my calendar.  It'll be hard, but I can do this.  So can you.  Are you with me?










<Note:  All images obtained through Google Images unless otherwise noted>
(c) 2012 Robyn M. Posson

Turn and face the strain...Ch-ch-changes....

               [Couldn't resist...Love me some vintage Bowie!]


A common complaint I hear in my counseling office is that one person declares that all the problems in his/her life would be gone...if only another person would change.

At the risk of sounding like a broken record, this message bears repeating:  The only person who can change your happiness, success, circumstances, health and the direction of your life is Y.O.U.  And change is hard.

Miserable in a relationship?  Choose to do something about it--meet with a counselor who will help you strategize solutions that work for YOU.

Having trouble in your classes?  Choose to do something about it--meet with your professors during office hours, seek help in the Learning Center, request a tutor.

Hate your job?  Choose to do something about it--meet with someone in Career and Employment Services who will help jazz up your resume and show you how to search for another job.

Carrying around more weight than you'd like to?  Choose to do something about it--make an appointment with your general practitioner, have a complete physical and get on a healthy eating and exercise program that you're willing to do long-term.

What will you do?

See a pattern here?  "Choose to do something about it" is the secret.  It means the ball is always in your court--if you're willing to pick it up, that is. 

We all have choices whether to change or to stay the same.  It's as simple as that.  Making changes are often difficult, but consider this:  When you take control over your life and make good, healthy decisions to make it better, you will feel like you own the world.  It's empowering and encouraging to know that if you want something different than what you've got, you can make it happen.
 

Source:  http://www.youtube.com/watch?v=zbnJo88kuP8

(c)2012 Robyn M. Posson

Toot-toot...Sabbatical!!!

I have been approved to take a one-semester sabbatical in the Fall to research and develop a comprehensive bullying prevention program for college campuses.  I'm still reeling from the wonderful news.  I've wanted this for a very long time.  It just seems so unreal, but I'm so very happy and excited to be taking on this venture.

Time to make my travel plans. 

ROAD TRIP!!!!  Woot-woot!!

PS:  I am grateful to Schenectady County Community College's sabbatical selection committee, my colleagues in Student Affairs, the President, and Board of Trustees for their support and honoring me with this opportunity.  I won't let you down. 

(c)2013 Robyn M. Posson

No. (A complete sentence.)

Such a small word that has so much attached to it.  Many people hate to say it, and most of us don't like hearing it.
It's difficult to turn someone down for a date, an invitation to a party, or an offer to study with a classmate.  A buddy asks to borrow your very expensive road bike.  Your BFF needs money to buy cigarettes.  

We worry about hurting the other person's feelings.  But agreeing to do something that is not good or holds no interest for you is damaging in two ways:  1) you give in because you feel guilty, or 2) you give in because the other person knows just what to say to manipulate you.  Neither is a good reason to say yes when you really want to say no.

Draw the line, then stick to it.

Saying no is an exercise in self-care, self-respect, and self-preservation. It's also an expression that one is setting boundaries with others...drawing a line in the sand, so to speak.  Boundaries are healthy and good for you and for the other people in your life.

Make a plan to be thoughtful and mindful when you are asked for something or to do a task for another person.  Stop and think, "Do I really want to do this?  Do I have the time?  Will I feel better or worse if I say yes?"  Then make the decision that's best for YOU. 

Peter Bregman wrote a blog entry about this and has these nine tips to help you say no.

• Know your no. Identify what's important to you and acknowledge what's not. If you don't know where you want to spend your time, you won't know where you don't want to spend your time. Before you can say no with confidence, you have to be clear that you want to say no. All the other steps follow this one.
• Be appreciative. It's almost never an insult when people make requests of you. They're asking for your help because they trust you and they believe in your capabilities to help. So thank them for thinking of you or making the request/invitation. Don't worry; this doesn't need to lead to a yes.
• Say no to the request, not the person. You're not rejecting the person, just declining his invitation. So make that clear. Let him know what you respect about him — maybe you admire the work he's doing, or recognize his passion or generosity. Maybe you would love to meet for lunch. Don't fake this — even if you don't like the person making the request, simply being polite and kind will communicate that you aren't rejecting him.
• Explain why. The particulars of your reason for saying no make very little difference. But having a reason does. Maybe you're too busy. Maybe you don't feel like what they're asking you to do plays to your strengths. Be honest about why you're saying no.
• Be as resolute as they are pushy. Some people don't give up easily. That's their prerogative. But without violating any of the rules above, give yourself permission to be just as pushy as they are. They'll respect you for it. You can make light of it if you want ("I know you don't give up easily — but neither do I. I'm getting better at saying no.")
• Practice. Choose some easy, low-risk situations in which to practice saying no. Say no when a waiter offers you dessert. Say no when someone tries to sell you something on the street. Go into a room by yourself, shut the door, and say no out loud ten times. It sounds crazy, but building your no muscle helps.
• Establish a pre-emptive no. We all have certain people in our lives who tend to make repeated, sometimes burdensome requests of us. In those cases, it's better to say no before the request even comes in. Let that person know that you're hyper-focused on a couple of things in your life and trying to reduce your obligations in all other areas. If it's your boss who tends to make the requests, agree upfront with her about where you should be spending your time. Then, when the requests come in, you can refer to your earlier conversation.
• Be prepared to miss out. Some of us have a hard time saying no because we hate to miss an opportunity. And saying no always leads to a missed opportunity. But it's not just a missed opportunity; it's a tradeoff. Remind yourself that when you're saying no to the request, you are simultaneously saying yes to something you value more than the request. Both are opportunities. You're just choosing one over the other.
• Gather your courage. If you're someone who is used to saying yes, it will take courage to say no, especially if the person asking doesn't give up easily. You may feel like a bad friend. You might feel like you're letting someone down or not living up to expectations. Maybe you'll imagine that you'll be seen or talked about in a negative light. Those things might be the cost of reclaiming your life. You'll need courage to put up with them.

One more time...it bears repeating...

"No"  is a complete sentence.
Source:  http://blogs.hbr.org/bregman/2013/02/nine-practices-to-help-you-say.html?utm_source=twitterfeed&utm_medium=linkedin&goback=%2Egde_4409416_member_215944128

(c)2013 Robyn M. Posson.  All Rights Reserved.

No truer words...

"[It's a sad day when] it's easier to get an assault rifle in the United States than it is to get adequate mental health care."  (Dr. Nancy Snyderman)

Amen.

(c) Robyn M. Posson 2012

Please Join Us...

(c)2012 Robyn M. Posson

Tooting My Own Horn

Toot toot!!!

Ever hear the old saying "If you don't toot your own horn, who will?"  It basically means that when you accomplish something that you're proud of or have something to celebrate, you should share the good news with others.  It feels good to have others recognize and congratulate your hard work and good fortune. (You know you do the same for them, right?)

That said, I'm ready to toot.

I was recently named the 2012/2013 Woman of the Year by the National Association of Professional Women (an awesome organization that supports, promotes and educates women all over the country):  "For excellence in her work as The Bariatric Diva, writing a blog dedicated to supporting people of size, and for being a passionate advocate against bullying."

This is a big deal for me.  I'm not the kind of person to go around searching for reasons to be in the spotlight, but when a respected group of my peers says, "Atta girl," I want to shout it to the rooftops.

I want you to highlight your accomplishments, awards and good fortune as well.  Nobody can toot your horn better than you.

QUESTION:  What kinds of awards and accomplishments (big and small) would you like to share with us? 



(c)2012 Robyn M. Posson

Surviving Finals Week

Finals are virtually synonymous with stress. The very idea of being tested on a huge amount of material learned over the course of several months, with a score that heavily impacts one’s grade, can bring almost unbearable tension. Fortunately, there are simple study tips that can get you though finals with the least amount of stress possible, and enjoy the break afterward. The following study tips can help you relieve finals stress and do your best.

Combat Test Anxiety
There are things you can do to reduce and control test anxiety, such as incorporating visualizations or breathing exercises, both of which have been found to help lessen test anxiety and some of the negative consequences that go with it. Specific stress management techniques, as well as preparation and proper self-care, can go a long way toward helping you maintain your cool and ward off the negative effects of excessive test anxiety.

Don't neglect your sleep

Most students have more activities available than time to do them all, and finals season usually puts an already-busy schedule into hyperdrive. Such busy schedules tend to affect sleep (both quality and quantity). In addition to this, the measures many students take to combat the sleepiness can actually make things worse.  Sleep is important for many reasons, and poor sleep can put students at a serious disadvantage. Therefore, it’s important to avoid sleep-damaging activities, budget time wisely, and manage stress to maintain quality sleep. The following are important strategies to remember:

• Avoid Caffeine Binges
  One cup of coffee in the morning probably won’t hurt, but powering down caffeine-laden energy drinks can actually make you more tired in the long run because they can affect the quality of sleep you get.  Step away from the Monster and Red Bull!!
• Budget Time Wisely
  Be sure you allow yourself enough time to sleep--schedule in your 8 hours as you would any other important class, appointment, or shift at work.
• Don’t Pull All-Nighters
  Contrary to what some students may think, staying up all night to study can actually backfire and result in poorer grades! (See this article for more on what to avoid during finals season.)

Maintain Healthy Habits
During the hectic craze that is finals season, it’s easy to become overwhelmed and let a few things slide. However, don’t forget the importance of healthy habits —especially during finals season. While you may be tempted to eat junk food for the sake of convenience, skip sleep to study, and basically "let yourself go" until finals are over, taking care of your body is essential and keeping it (and your mind) functioning required during finals season. The following healthy habits are important for students:

• Eat Right
  Your diet can give you the energy you need to keep going, or cause diet-related stress. Be sure you eat a healthy mix of proteins and carbs, and avoid filling on sugar, caffeine and other junk food. You need good fuel right now!
• Get Enough Sleep
  If you’re too tired, you may have trouble learning and remembering what you need to know! Be sure to get quality sleep!
• Manage Stress
  A little stress keeps things vital and exciting; too much stress can make you feel overwhelmed, and even interfere with the learning process. Be sure to keep your stress level healthy. (See this article for more on students and stress relief.)

So be sure to eat right, get enough sleep, manage stress and otherwise take care of yourself during finals week. If you make it a priority, you should find studying to be easier, and the whole process more enjoyable.



Get Organized

Organization comes naturally to some, but is also a learned skill that brings great benefits to those who develop it. Being organized with notes can make the difference between easily finding and integrating the information you need, and not knowing where to find those all-important notes. An organized schedule helps you to pace yourself so you have enough time to spend on each subject and avoid pulling all-nighters. Being organized in your living quarters can keep you from being stressed by clutter. You get the idea; putting focus into being organized can save you stress and wasted energy in many areas of academic life, and never is that more obvious than during finals season! The following are specific areas where student organization can really pay off.

• Start Studying Early
  If you begin studying before you think you need to, you can go at a more relaxed pace, increasing the possibility that you’ll retain what you learn. Because the stress response can make it more difficult to remember certain facts, avoiding the stress of cramming can help you learn more efficiently.
• Have a Study Area
  If you do most of your studying in the same place, you not only reduce the risk of losing important papers, but you can condition yourself to be more ready for learning when you sit down there. Be sure to pick a place that’s quiet, distraction-free, and clutter-free.  If finding a space at home is impossible, find a space in the Learning Center or Library. 
• Create Efficient Notes
  If you condense the most important pieces of information on a set of note cards that you create for yourself, the act of creating the cards, as well as the ease of using them, can help you to retain the information more easily.  Another bonus is that the cards are portable, and you can review them when you have a few minutes.

Choose Study Groups Wisely
A study group can provide an enriching experience where everyone shares notes, helping one another to remember important tidbits; it can help you gauge how prepared you are, and adjust your study strategy accordingly; it can push you to remember more, and break up the monotony of hours spent studying. It can also be a muted version of a party where not much gets done and you’re left with less time to get the same amount of work done afterward.

The key to study group success is to choose wisely:  Pick the most focused, "together" classmates you have available, and really work at it. You want someone who will know most of the right answers, and push you to reach the same level of preparedness. Quizzing one another while you work out, having snacks on hand, or playing music in the background can keep things interesting and make the session a little more fun, but be careful not to let things slide in to the gray area of gossip, loud music, and other traps that sap the "studying" from the session. Choose a focused, committed group of people to study with will help, but if you find yourself in a study party that has turned into just a party, don’t be afraid to be the one to bring the focus back to academics — or go home and study solo. There will be plenty of time to party after finals — when you celebrate your good grades!

Source:  http://stress.about.com/od/studentstress/ss/study_tips.htm
(c) 2012 Robyn M. Posson