Now&Me @nowandme
Circadian rhythm means the natural bodily processes happening over a 24-hour cycle. It refers to our biological clock, which governs metabolism, sleep-wake cycle and what biological and mental processes occur in our bodies and when. Different times of the day influence the circadian rhythm by releasing various hormones which impact our productivity, mood and health (physical and mental) š§ Today, we have with usĀ Sakshi SinghaniaĀ to talk aboutĀ the Mind-Body Relationship with a focus on the Circadian RhythmĀ š»
About Sakshi Singhania-
Sakshi is a counselling therapist with 2+ years of experience working across age groups on areas like stress, anxiety, communication, time management, and relationships. āLoveā and āfunā are the words which attract her. Rational thinking, experiencing emotions, mindfulness and mind-body work are some tools that she uses in therapy sessions.
Feel free to ask her any and all questions aligning with the theme in the comments section before 1st June 2022 without a smidge of hesitation! ā¬ļø
P.S- You can also book a therapy session with Sakshi right here!
Remember that asking questions shows strength, not weakness. š¤š
š§” Ask away and stay informed! š§”
I get anxiety attacks by some triggers . How do i control them?
Sakshi @sakshi_singhania
Hi, it maybe unsettling, scary for you to experience them.
Anxiety attacks are bodyās natural responses to threat.
Stress hormones like cortisol, adrenaline are released.
1. BELLY BREATHE during attacks. Breathe in so that the stomach moves forward, breathe out so the stomach moves back. This ensures that the level of stress hormones and heart rate decrease, more oxygen goes to cells and carbon di-oxide is flushed out.
2. GROUND YOURSELF using 5 senses (look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 things you can taste)
3. WORK ON YOUR BODY in general. When we are in survival state/ a state of threat for prolonged periods, it causes anxiety.
- Exercise (releases happy hormones - dopamine and serotonin and decreases cortisol, stress hormone)
- No stimulants (tea, coffee, energy drinks, chocolates) after 3pm (they increase your cortisol levels when naturally cortisol decreases after 3pm)
- Sleep as close to 8:30pm as possible. Limit usage of gadgets at least 10 mins before sleeping.
Often it is your thoughts about anxiety attacks which make it worse. You get similar physical symptoms even if say, a dog were to chase you for 1 km.
Anxiety attacks are very common and definitely manageable! Take care.
Okay thank you so much , I think this would really help me!
Sakshi @sakshi_singhania
Great!
Zak Puckett @ztothephour
breathwork is amazing.
Sakshi @sakshi_singhania
Yeah
Zak Puckett @ztothephour
if i had some layman guesses and thoughts towards anxiety, who could i talk to about it? i dont assume im right, and dont have it myself so i dont want to make any offense by just coming out with it, but i think iāve made some sense of what it looks like and how compounding it is, but i havent heard it put similarly to the uneducated dots Iāve connected. For context, iāl share that my girlfriend has an extreme case, weāre still together but the first year was rather insane, likeā¦ NPD or BPD would be my guess, done my research, but i know where i stand, it would be nice to be able to talk about it, wish i could afford to pay someone to talk to, but i figured iād ask anyway. weāre still together and i havent ruled out any of the 3, and yes, i know what youtube says and i have comments resembling both sad and combativeness spread across videos. iād privately share what i think on different doctors content so one could assess if iām even worth the time.
Please tell me how to calm yourself while having panic or anxiety attack, like I easily get panic and mess up things. Or just tell me how to not have anxiety or panic attacks.:)
Sakshi @sakshi_singhania
Hi, it maybe unsettling, scary for you to experience them.
Anxiety attacks are bodyās natural responses to threat.
Stress hormones like cortisol, adrenaline are released.
1. BELLY BREATHE during attacks. Breathe in so that the stomach moves forward, breathe out so the stomach moves back. This ensures that the level of stress hormones and heart rate decrease, more oxygen goes to cells and carbon di-oxide is flushed out.
2. GROUND YOURSELF using 5 senses (look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 things you can taste)
3. WORK ON YOUR BODY in general. When we are in survival state/ a state of threat for prolonged periods, it causes anxiety.
- Exercise (releases happy hormones - dopamine and serotonin and decreases cortisol, stress hormone)
- No stimulants (tea, coffee, energy drinks, chocolates) after 3pm (they increase your cortisol levels when naturally cortisol decreases after 3pm)
- Sleep as close to 8:30pm as possible. Limit usage of gadgets at least 10 mins before sleeping.
Often it is your thoughts about anxiety attacks which make it worse. You get similar physical symptoms even if say, a dog were to chase you for 1 km.
Anxiety attacks are very common and definitely manageable! Take care.
So, I have been working from home for over a year now (straight out of graduation). I am living with my parents. I work from bed, sleep in between, and feel lethargic. My eating schedule is messed up, I eat randomly, and I try to fill myself as much as possible. I go to the gym after work from around 7:30-8 pm. (Wrap up the office work by 7 pm). But I hate going to the gym, I go because I donāt do any physical exercise. Thatās my life summed up. I miss journaling, meditating, and sleeping early as I donāt feel like doing it. I feel bored most of the time.
But I think my life will be put in order once I start living separately, and start going office. Do you think it is right to postpone it? Given that itās just a matter of a month or two.
Sakshi @sakshi_singhania
Happy to know you wrap up work by 7pm (evening are best suited for relaxing activities) and are going to the gym (increases production of happy hormones, serotonin, dopamine).
Going to office has an impact on your routine as your day would be more defined and office spaces are more associated with work (hence greater productivity) than your bed.
Regarding postponing it, I suggest you to weigh the pros and cons.
Take care.
Hi. I have anxiety a lot recently. I have anger against people around me. How to deal?
Sakshi @sakshi_singhania
Observe what exactly are you anxious about? What thoughts come to your mind? Can there be alternate ways of thinking?
Who specifically are the people? What are your thoughts, feelings, behaviour towards them?
When cortisol (stress hormone) level in our body is high, we feel anxious. When you encounter people, see if you can:
- Pause and notice your thoughts
- Observe your body sensations
- Relax your breathing and body
- Pause (through deep breathing or counting till 3) and respond
Ways to reduce cortisol -
1. Belly breathing/ deep breathing
2. Exercise/ yoga
Work on both, your mind and body.
Take care.
I donāt feel like working. AT ALL. I sit down to write and I have the material prepared and still donāt feel like writing even when I am sitting at my desk 4 hours straight and this gives me anxiety that I will never succeed in my life if I keep doing this. What should I do to break free from this pattern of procrastination?
Sakshi @sakshi_singhania
Being stuck in a pattern can feel frustrating.
START WORK EARLY IN THE DAY.
Know when mind and body is naturally productive:
Cortisol (stress hormone) increases in our body from around 5am till 10am which is when your productivity is maximum. Post 10am, cortisol levels decline and it takes greater effort to work.
I understand if it is difficult, given the lifestyle of most people who start work after 10am and work till late.
- Divide work into smaller, simple tasks
- Set REALISTIC goals for the day; maintain a diary and write tasks to do everyday
- Make small changes in routine at your pace (waking up early, sleeping early, heavy meals in the first half, light meals after sunset)
- Sleep early to get up early
- No stimulants after 3pm
What thoughts come to your mind while procrastinating? What are you afraid of? Are there alternate ways of thinking?
Thank you so much for your helpful response, Sakshi. I will try to incorporate these changes in my routine and if possible, I would love to give feedback on the same. Iām grateful you took out time to answer my doubt.
Sakshi @sakshi_singhania
Observe, what exactly are your thoughts? Do you think youāre less than others? Not doing enough?
Thoughts and behaviour affect each other. If you have which pull you do, your work would be affected which would further add to the negative thinking cycles.
Are there alternative ways of thinking?
When youāre stressed, as you said, sometimes nothing works. Thatās because when we operate from survival mode, the pre-frontal cortex (responsible for logical thinking, reasoning) shuts down and stress hormones increase in our body.
So, following things can help as long term solutions:
- Deep breathing/ belly breathing
- Yoga/ exercise
- Start work early in the day (productivity highest from around 5am-10am). As you start seeing better performance in you, you start feeling more confident.
- Everyday, write 3 things youāre grateful for and good at
Remember, if some people say things which bring you down, there are also others who motivate and cheer you up.
Take care and all the best!
Can you please tell me how to stay calm and positive:)
Sakshi @sakshi_singhania
Work on your mind and body.
- BE MINDFUL of your thoughts. Ask yourself āWhat am I thinking right now?ā Is it a helpful thought? Can I think differently if a thought bothers me?
- Look at what circumstances bring out positive thoughts for you, which ones bring negative. Identify the triggers and see where itās coming from.
- EXERCISE! Itās an underrated healing tool. It releases happy hormones - dopamine and serotonin and decreases cortisol, stress hormone
- Deep/ belly BREATHING
- Exposure to sunlight - triggers production of Vit D which triggers production of serotonin (happy chemical)
- Have the structure of your day according to the sun. Do your work, eat heavy meals by noon & keep more relaxing activites for the evening, as the sun sets and our bodies prepare for relaxation.
Take care.
I have epilepsy symptoms with unconscious awareness & when i get that attack i sometimes i unknowingly start speaking that donāt leave me alone starts sweatingā¦ My treatment is going on still not recovered why would be that happeningā¦
Sakshi @sakshi_singhania
It can be stressful and fearful for you.
Holistic treatment works well.
1. If youāre getting medications and the recovery is not satisfactory, please CONSULT YOUR DOCTOR.
2. You can also think about THERAPY session(s). They are helpful, to deal with whatever is stressful for you.
3. WORK ON YOUR CIRCADIAN RHYTHM. Get up early, get maximum work done in the first half of the day, eat healthy (notice which foods cause aggravation of the symptoms), exercise, practice yoga, sleep early. Work on a healthy lifestyle for maximum benefits.
Thereās so much that I want to accomplish that I simply donāt have the energy to. I donāt workout, my job is WFH, Iām pretty isolated, my skin is breaking out, everything makes me miserable. Thereās so much that I want to change about my life, all at once.
How should I go about this?
Sakshi @sakshi_singhania
It can feel anxious and you can have thoughts like āItās too tough, I canāt do itā when you see the goal like a mountain.
BREAK your GOALS into SIMPLE, realistic steps.
You can start by:
- Sleeping 15 mins early everyday/ week. Best time to sleep is around 8:30pm.
- Getting up 15 mins early everyday/week.
- Reward yourself for doing so, appreciate yourself, give something tangible to yourself.
- Reduce/ no stimulants (tea, coffee, chocolate, energy drinks) after 3 pm (stimulants increase your cortisol levels)
- Start walking, 10 mins everyday and increase the duration at your pace (movement of body releases happy hormones like dopamine, serotonin and resuces cortisol, stress hormone)
- Have heavy meals pre-sunset and light meals post sun-set.
You can do this! There are people cheering for you on the way!
How do I fix my circadian rhythm? I am much of a night owl and morning makes me depressedā¦ Where do i start ??
Thank you !
Sakshi @sakshi_singhania
Out of sync circadian rhythm can lead to stress, reduced productivity, anxiety, depression, cognitive concerns, physical health concerns, compromised immunity, etc.
It can take some time to align your circadian rhythm.
START with SIMPLE, realistic steps.
- Sleeping 15 mins early everyday/ week. Best time to sleep is around 8:30pm.
- Getting up 15 mins early everyday/week.
- Reward yourself for doing so, appreciate yourself, give something tangible to yourself.
- Reduce/ no stimulants (tea, coffee, chocolate, energy drinks) after 3 pm (stimulants increase your cortisol levels)
- Start walking, 10 mins everyday and increase the duration at your pace (movement of body releases happy hormones like dopamine, serotonin and resuces cortisol, stress hormone)
- Have heavy meals pre-sunset and light meals post sun-set.
Youāre doing this! Take care.
Thank you . This is gonna be a good start over for me āŗļø
Zak Puckett @ztothephour
iāve found some very interesting informaton with this. Iām under the im pression i may (probably) have ADHD, iim in my 30ās and lack some basic qualities of an adult. I try not to makes sense of things for an excuse, but realizing the importance of this sujbect, iāve come to wonder how much of an impact the years spend in the room build in the garage, 10 foot x 10 foot, and not having a window has impacted things. I have issues waking up in any kind of routine maner, iāve even taken meausres of finding alarm clocks that i have to solve math problems in order to turn it off, some success, but nothing consistant enough to convince me iām reliable for work that requries me to be there early in the morning.
Sakshi @sakshi_singhania
Yes, it can be tough.
Sunlight is crucial for development of healthy mind and body.
I would ask you to look at your physical living conditions, get sunlight exposure or switch on lights in the morning, as our circadian rhythm resets with light and food.
Gradually work on your routine taking small steps.
Deleted @anxius_mizlost
What are realistic goals for someone like me, who has not worked regularly (or has had a job only twice in 10 years for a year and 6 months. Just for context. I was studying media, working in a big place, tenure ended. I was in abusive relationships and kept isolating and focusing on it to make it work. So didnāt work at all ) i dropped out, i had work but then nothing at all. I didnt apply, didnāt work, wanted to start my own thing, but couldnāt (donāt have resources and mental health kept declining so I donāt even think I can do it but I want to idk where to start) anyways, now I barely can do the most basic things for myself, but I try to stay on my feet and do little little things like getting basic need things, eating food twice at least (there is no time for sleep or eating, anytime goes) and once I am sitting and there is silence itās hard to stop those thoughts, itās like I go into a black hole of traumatic and or abusive situations Iāve been in and i keep analysing because I got fooled so many times, soo many times by the same people that I donāt trust anything, and saying fooled is such a small word for all that has happened. And i canāt seem to be assertive or non-agreeable about anything, I have to really try and get it out from my system to be able to stand my ground. Its like Iāve stopped taking any decisions, and I agree with my toxic partner on whatever he wants, when he wants, and i donāt know how to get in touch with my old friends, i do t know how to maintain friendships, (although he doesnāt like it so I lost them this way, my partners have always been like this so it became my own thing to leave everything and just be and have one person in my life (except my parents ofc but they are another story)
So all in all, i wake up when I can, i sleep 4 hours some days and then 8 hours another. I only brush my teeth when I can remember to and have the strength to do so, i try to take a bath everyday or atleast every other day. My house is a mess, i clean it, one day a month or so Iāll be so productive, Iāll clean the whole house, Iāll do whatever is needed to be done and the rest of the days Iām just sick, sick in my head most of all and my body follows. and then it goes to mess because I canāt maintain it. Itās like I am unable to do anything everyday or commit to anything or just Iām like a zombie just standing still because Iām so scared. Iām scared of making wrong choices, scared of just about everything, angry about not being able to take out or leave or do something about the abuse and shame and stonewalling happening everyday.
And like most days Iām doing shit, I barely manage to eat, i try real hard to not be an emotional wreck, I have to keep everything to myself or if I express whatās happening to me itās met with silence or ignored or some form of refusal or dismissive reaction or nothing at all. Anyways I keep digressing, thatās how my brain is now, i canāt focus on anything. I used to be something else completely till 2011 then slowly my life got fucked. And i donāt know how to love anymore or talk. Idk if Iām being any help in being able to explain whatās happening with me but please i REALLY need help really. And Iāve read your answers Doctor and i also need your help, you seem to know what youāre saying. Please help me out. I canāt afford therapy as I donāt have a job rn, but I surely want to take some once I can. I canāt wait to. But please till then where do I go? I donāt want to be a useless, un-contributing fuck tbh. I donāt want to be angry at these people, i donāt want anything to do with whatās not good for me, when I know how to be good and how to be with other people. I donāt want to be this person
