Why I Can't Sleep At Night ...
Having trouble sleeping is not uncommon.
According to the NHS , one in every three people in the UK have problem sleeping.
Difficulty of getting to sleep or staying asleep for a long enough to feel fresh the next morning is called insomnia. Insomnia is one of the most common sleep problems that affects many adults and children worldwide. There are many possible causes of insomnia ranging from lifestyle to mental health issues.
People who go without their normal amount of sleep, lack of concentration or affect their mood that may lead to relationship problems with family, friends and colleagues.
Fighting your fear of flying
Back in 2014, my brother and his wife were planning to attend our wedding here in the UK. They bought their flight tickets from Jakarta-Heathrow, arranged UK visa and was approved. My brother was excited and so was I.
On the day of departure, they were all set to the airport, suitcases were packed, and ready to board. Then my sister-in-law, started to get a panic attack, then the panic attack worsened as the time for boarding was nearer. The airline was calling their names to be boarded , but my sister in law was crying hard, held tight to her chair, and struggled to breathe. My brother had to get help from the paramedic, at this point. Then the plane flew without them. They lost the chance of holiday and not able to attend my wedding, moreover - non-refundable tickets!
Amazing countryside and ancient history
So often, when people asked me where I am from, (apart from Indonesia), I answered "I'm from Exeter", and instantly I got this puzzled face. I then said again, slowly in case they misunderstood my pronunciation "Exeter". Still puzzled.
Then I said "It's in Devon, South West of England, near Cornwall" (and of course it is nowhere near Conrwall!), then some of them would say "ahhh" still sounded unsure where it is, or some of them would say " oh ya, I know - it's near Plymouth right" - wrong! but it's closer than Cornwall. Only few of them know where Exeter is, mostly people had been studied at its famous University, University of Exeter.
If you haven't been to Exeter, or if you are still wondering where you would spend a nice and cosy weekend, with the flavour of country side yet still within a city vibe, I recommend you come and visit Exeter.
Tips to keep your skin naturally glowing, young and acne-free
Stress and how we look go hand in hand. Some of us are aware of how connected the mind is to the body and vice versa. The body is the head of our mind.
know from personal experience that being anxious increases how much I scratch my skin). And vice versa -- scratching my skin until it sore increase my levels of anxiety, in fact it is now as I know I have a tight deadlines and still tones to do - it can be vicious cycle.
I wanted to know how it works? Well, I searched and did my homework - according to the article on Psychology Today that a stressful event; such as losing you job or having deadlines or exams; these can trigger a cascade of hormones, including adrenaline and cortisol, that surged through your body, speeding heartbeat and the circulation of blood, mobilising fat and sugar for fast energy, focusing attention, preparing muscles for action, and more. It generally takes sometime for the body to calm down after the stress response has been triggered.
Furthermore, a constant state of anxiety caused levels of adrenaline and cortisol to stay high in the body which considerably harm our facial skin cells because it can interfere with our blood flow patterns. Due to this interference, it can weaken our skin blood vessels, especially our facial. This process leads to ageing. If someone already has problem like acne, proriasis or eczema, stress can make these conditions worse.
The food we put into our body also can determine our mood. It is also well a known fact that skin conditions like acne, rashes, eczema, psoriasis, and stress are related, and studies have found that these skin conditions may be related to certain emotional states. But it is not only stress that causes skin problems; anxiety, depression and other psychological conditions too.
Read more about how stress affect you skin.
Having skin problems can be extremely distressing. The stingy, sore and burning sensations from psoriasis, acne or other related skin problems can be very uncomfortable and often lead to low self-esteem or low mood. Unlike hypertension or diabetes or other health problems, skin conditions are often overlooked.
In a 2014 National Rosacea Society survey of 1,675 patients with rosacea (skin condition mainly affect the face where the skin turns red and redness) - 90% of respondents reported lowered self-esteem and self-confidence, 54% reported anxiety and helplessness, and 43% reported depression. More than half said they avoided face-to-face contact.
The APA (American Psychological Association) reports that a relatively new and growing field called psychodermatology aims to understand the relationship between our mental health and skin. Rick Fried is one of the few U.S clinicians specialising in psychodermatology. In a paper published in 2013 in Seminar in Cutaneous Medicine and Surgery, Fried reviewed the evidence for nonpharmacological management of psychodermatalogical conditions. Proven interventions are typically used as a complement to traditional dermatological approaches - this includes hypnosis, support groups, biofeedback, meditation, guided imagery, progressive muscle relaxation, CBT and other form of psychotherapy.
So, while some psychologists try to understand and study the relationship between our mental health and skin -- I think we should look to natural ways to keep our skin healthy and glowing.
However, as I mentioned above - too much stress can lead to health problems, which all often shows on the skin and our face. So often people ask me how to keep my skin smooth (glowing if you like to say it). Well, I normally say - it is in my DNA and a good skin care ritual. I try to make my skin care ritual easy.
Here are the tips:
1. The Golden Rule
Always make sure you clean your make-up or foundation before hitting the bed. Your skin needs to breath overnight and make-up prevents this, as leaving it on overnight blocks the pores which may cause blemishes or blackheads. You don't need to use make-up remover, I use coconut oil, on a cotton pad and gently massage the oil onto your face to get rid of the dirt, foundation or make-up.
2. Sun and Skin
Apply sunscreen with SPF of at least 20 that blocks both UVA and UVB rays. As we know, sun exposure can cause wrinkles, age spots, and other skin problems,hence you have to protect your skin from the sun. I use factor 30 or 50 on face and during the day only. I put on normal moisturise, then I apply thinly the sunscreen after. I normally use the Oil spray sunscreen so it can blend naturally on my face, not too creamy and white! Be careful and avoid rubbing near your eyes because, the suncream can make your eyes sting or hurt. I usually spray the oil/cream on my palm first, and use my other hand to rub all over my face. Depending on your preference, I put foundation after the sunscreen, then dub it with powder so it looks matt and natural.
3. Get them natural - bye bye acnes!
I remember my grandmother told me to apply coconut oil on my face when I had lots acnes and pimples when I was a teenager. I thought.. really?! But I did it anyway. Now, I can see the benefits of coconut butter - it is great on the skin as a natural moisturiser. It promotes skin elasticity and fights free radicals to maintain a youthful complexion. The antioxidant compounds found in the butter are quickly absorbed the skin, and it penetrated deep layers.
Another one, Aloe Vera. Olea Vera contains powers to boost skin cell reproduction, reduce redness, and fight skin inflammation. It is also a natural treatment for stretch marks and acne marks. It helps in gentle cleaning, and its antimicrobial properties treat pimples without causing any damaged to the skin. It is an antiseptic that allows protection against bacteria. Aloe vera contain polysaccharides and gibberellins. These help in the growth of new cells and at the same time, reduce inflammation and redness.
I grow Aloe Vera at home and I use it when I pampered my skin at home. Tip to use: add some lemon juice to the gel mixture to treat spots or freckles.
Some of my friends who know me, know that I am not keen on exercise, not regular exercise anyway, but I am lucky that I have a dog, so I take my dog for a short walk everyday and often, for a long walk. Regular exercise such as running, jogging, gym, walking give our body the necessary blood circulation, and also accelerate the cleansing process of our body.
5. Sleeping beauty
Ahhh this is my favourite face care ritual. I love sleeping, but not everybody can sleep well and gain the beauty of sleeping. Try to sleep at least 6-8 hours every night. If you don't get enough sleep, your skin also gets tired just like you. It sags and you get bags.
6. Water to the rescue
Drink lots of water daily. Hydrate yourself, at least 8 glasses or more. Also, eat fresh fruits and vegetable that have high mineral content such as cucumber, watermelon, coconut or pineapples, etc. I personally love drinking coconut water. Coming from a tropical country such as Indonesia, coconut water is easy to find and it is CHEAP! Nowadays, you can get coconut water in the carton box, mostly in any superstore, of course they are not fresh.
7. Healthy habits
If you can't avoid stress, you can manage stress. You can learn the stress management techniques like breathing exercises, yoga, meditation/praying or pilates.
I manage my stress by taking my dog for nice walk to my the river, where I can breath fresh air and smell the nature around me. This rejuvenates my spirits and fills it with being grateful for what I have and my surroundings.
Now, all those tips for skin care are easy, natural and cheap, really. But your look is not complete yet... SMILE. Through smiling you reflect your inner joy and happiness.
Smiling will help maintain the tone of your facial muscles and skin. So often people say I look 10 years younger - Now you know the secret -- smile often.
The Effects of Redundancy
There are lots of vague expressions for firing people - downsizing, outsourcing, organisation change, company review, restructuring and redundancy. Irrespective of which labels organisation use, people's emotional reactions tend to be the same. Apart from financial implication, job loss can mean a significant loss of identity and an individual's self-esteem may be effected too. Additionally, an individual may feel isolated from the society or social network. Of course, there are always individuals for whom a redundancy may be welcome. For instance, if an individual receives a decent redundancy package or was unhappy in their workplace. For such individuals a redundancy offer an opportunity with financial security to do other things. However, most people do not fall into this category.
Yes, losing a job may be an increasingly common career 'event', something some of us will experience at some stage. But the familiarity doesn't lessen the psychological pain that often accompanies the redundancy. Finding a job in a recession is tough enough, but struggling with the self-critic voices, doubts and fears in your head can be an even tougher effort. The sudden loss of routine, such getting ready for work, or contact with professionals or colleagues and simply not having a workplace to go to can leave people feeling isolated, depressed and lost.