Tag: dr. edwards princeton

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Five Ways to Create a Productive Morning

Not everyone is a morning person that can stick to a routine and enjoy it. Still, having a morning routine that is effective and productive can help start your day on the right track, day in and day out. If you struggle with this, read on for five tips that can help you implement a productive morning routine. 

Don’t Hit Snooze

Some people may struggle getting out of bed because they still feel tired. That is where the snooze button comes in—this  is the first way you ruin your productive day! Make sure to keep your alarm anywhere else but next to you to reinforce that you need to get up in order for your alarm to be silenced. This will make it increasingly harder to go back to bed and oversleep. 

Cold Shower 

While taking a cold shower may seem like a crazy idea on the surface, it has many potential health benefits. Implementing cold water in your shower will help wake you up, burn calories and reduce stress. This doesn’t mean the water needs to be freezing, it just needs to be a little colder than normal and you can work your way down to colder and colder if you desire. If this seems impossible at first, begin by turning the temperature down for the remaining 30 seconds of your shower to start seeing how it impacts your mental state. 

Lemon Water 

Lots of people start their day with coffee or tea, and while both drinks have some health benefits, these are not the best morning drinks for your body. Water with lemon actually helps keep your body hydrated, while coffee contributes to dehydration. Having a cold glass of water takes minimal effort and boosts your mood and can also help with motivation. Try transitioning to this drink by opting for a warm mug of lemon water to start.

Prep Your Days

One of the most beneficial things you can do for yourself is plan. If you make a plan and a to-do list for your days, this helps keep you on track and prioritize your most important tasks first. Not only does this keep you on track but it limits your stress because you know exactly what you need to get done for each day. 

Quiet Time

Include at least fifteen minutes every morning to yourself. You can spend this time exercising, mediating, doing yoga or anything that would benefit your mind and body. Keep your phone away from you and set a timer so you can stay on track with this habit. If you have your phone nearby, you will be tempted to check your email or scroll on social media during this time. By indulging in your phone this can dictate how you spend your day, but it is YOUR day so take advantage of some me time by building mindfulness into your routine. 

Implementing these habits into your morning routine may help you become the morning person you don’t believe yourself to be. Not only that, but it can increase your motivation on the work you need to get done throughout the day.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Helpful Ways to Limit Negative Self-Talk

It is easy to be hard on ourselves and think that no matter what we do, someone else can do it better. Have you ever noticed that the things you say to yourself are not things you would ever say to another person? This is negative self-talk and it can be detrimental to mental health. So read on for some ways to limit this habit.

Step Back

When catching yourself thinking negative thoughts, or putting yourself down, stop and think for a second. A great tip is to as yourself, “who told me this?” You will start to find that the only person who is telling you these things is yourself. As Eleanor Roosevelt once said, “No one can make you feel inferior without your consent.” Remember that our insecurities start with the things we tell ourselves to believe.

Support System

Another way to catch yourself practicing negative self-talk is by telling someone you trust the exact thoughts you are thinking. This gets your thoughts out there and a new perspective from someone you trust can help you realize that the thought itself is outlandish. Being vulnerable in this way can help those you trust become closer to you, and when you feel more supported, you can practice more self-love.

Affirmations
Listening to some positive affirmations or even reciting them to yourself will help give you a positive frame of mind. There are plenty of television shows and social media channels that promote and showcase negativity. Creating a safe and positive space can change the daily way you think about yourself.

Humans are prone to error which is why there is the “nobody is perfect” mantra. It is easy to be hard on ourselves and difficult to be nice. A way to start addressing your negative self-talk is by implementing these steps when you catch yourself thinking negatively.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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How the Weather May Impact your Mental Health

In the Northeast, we run the gamut of weather events. Between hurricanes and blizzards, extreme heat and floods—we experience it all between each of the four seasons. As the weather here can be extreme, you can expect to experience some mood changes related to the weather. Read on for ways the weather affects your mental health.

Stress

If you find yourself stressed when extreme weather is predicted, this is not an abnormal feeling. Many people find these situations stress triggers, and chronic stress goes hand in hand with mental illness. These trigger anxiety and depressive symptoms which is why you find yourself in a worse mood during months of extreme weather like the cold.

Weather Phobia

There are instances where you are not just stressed out about the weather, but feel intense fear regarding it. Having a weather phobia is rare, but is extremely possible. It’s normal to have fear about things we cannot control, and being worried about how weather could affect your day negatively could cause some anxiety. If you find your fear of impending weather is having an impact on your ability to live your daily life, try talking to your doctor or a therapist who can help you learn coping mechanisms.

Heat vs Cold

When it comes to humidity and the hotter months, people tend to be easily irritable. Research has shown that when there is more humidity, aggression and conflict happen at a higher rate than during the colder months. Still, during colder months, you may find yourself feeling grumpier and less motivated to leave your home to do the things you normally love to do.

While we’ve all experienced how the weather can have a small influence on mood, some people experience this on a deeper level. Seasonal Affective Disorder happens when the seasons change. Be aware of how the weather can impact your mood in both positive and negative ways and seek help if you feel as though coping mechanisms could help you regain a sense of control of your emotions when the weather seems to always rain on your parade.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Five Ways To Eat Right During The Holidays

When it comes to the holidays, many people who are trying to eat healthy may find it hard to do so with all the sugar packed into our favorite holiday recipes. Though it may be challenging, it is possible so keep reading for a few tips to make sure you stay on top of your healthy habits.

Moderate Portions

There’s nothing wrong with indulging in a delicious holiday meal every so often, though the key is not to over indulge for every meal. Keep portion sizes in mind so you can still enjoy your favorite food without feeling uncomfortably full. When holiday dinners are full of foods that are unhealthy, strive for balance in your other meals by incorporating nutrient and protein rich meals, and don’t forget how important fiber and probiotics are. The holidays may make you feel like you have an excuse to skip your regular exercise, but this routine will help you stay on track during the holidays and into the new year.

Eat Slowly

This tip isn’t just for the holidays, but year round. When you are starving it’s easy to eat fast, but this leads to overeating. By being conscious of taking slower bites you will find yourself becoming full faster! Chewing food slowly enables you to enjoy what you’re eating for a longer period of time.

Avoid Alcohol

While attending a holiday party try to limit your alcohol intake. Choosing a seltzer, water or low calorie juice can be a good substitution for calorie-dense alcohol. If you decide to drink alcohol, consider making every other drink a healthier choice that’s alcohol-free to avoid over indulging.

Socialize

Take advantage of your time spent seeing distant family members. The busier you are talking to people can help to keep you away from the finger food that’s easy to subconsciously snack on. Many over eat when they are anxious, so try sticking near those family members who bring you comfort and find a spot away from the unhealthy appetizers.

Don’t Go Out on an Empty Stomach

If you were to eat something light before heading out for festivities you will not be as tempted to binge eat the food that is there. Be in control and mindful of your choices when it comes to holiday eating, eat when you’re hungry not just because the food is there.

 

Remember this is the most wonderful time of year. Struggling with staying healthy is normal during this season so don’t be so strict with your limits, just be overall conscious and you will have a healthy holiday season!

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Reasons to Listen to Inspirational Podcasts

How often do you hear someone saying, “I was listening to this podcast…” in conversation? With the days of radio past their prime, podcasts are in a renaissance with topics delving into every corner or a person’s interests. Many influencers and celebrities have hopped on this trend, hosting podcasts for the public to consume. There are many doctors and psychologists that have founded their own podcasts in which they help with motivation and inspiration. Here are some reasons why you should listen to an inspirational podcast the next time you put your headphones on. 

Connections

In our society, many of us miss out on some of the social interactions that fulfill us. If you’re starting to feel lonely, try including an enjoyable podcast into your routine that lifts your spirits. Real people are sharing their stories that you can relate to and connect with. This can help validate feelings and uplift your mood.. It can help you feel better knowing that someone else was able to make it through tough times, and you can feel inspired and motivated that you will too. 

Relaxation 

Everyday life can become stressful and finding new ways to relax can help you unwind after a packed day. Spending time listening to an inspirational podcast can be the way to go. Most have calming music in the background and can even be a form of meditation. Intentional relaxation can result in an improvement in your overall mood, sleep patterns and your focus. Start your day with a short 10 minute inspirational podcast and see if there is a difference in your performance or mood at work! 

Learning New Things

Podcasts can be educational, so if you are listening or even have them on in the background as you do busy work, you may hear some helpful information. You can gain knowledge on moving up in your career or dealing with uncomfortable situations. Utilizing tips and tricks you hear from podcasts can help you in other aspects of your life and give you a new outlook on your own. 

Podcasts are easy to find and listen to so if you are looking for something positive and different try listening to a podcast. You have the potential to learn new mental health techniques and work on improving yourself. 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.