Things you can do when you are sad

Things you can do when you are sad

It is inevitable to feel sad at certain moments in life. But when sadness lasts too long, it can make us lose vital energy and the desire to enjoy the good things surrounding us.

Not every day will be a good day, it’s true. And feeling sad at some point is the most normal thing in the world. Life confronts us with many difficult and complicated situations that can affect us. The problem comes when we can’t recover the joy and start to see only the negative aspects of life. Luckily, we can change things if we make a little effort to improve our mood and find activities and attitudes that help us get through the rut.

practice meditation

Meditation is one of the best ways to reduce worries and stress. It is not an immediate solution because learning to meditate takes some time, but every day you meditate, you will have a space to restore your inside. Once you have learned to concentrate with little effort, you will see that it was worth it. Meditation is one of the ways we have to train the mind and learn to control our thoughts at any time in life.

Listen to happy music.

Music can transform moods and raise our energy even if we have it on the floor. This is because music can alter our brains and influence the nervous system, positively changing our feelings and emotions. So dare to listen to those songs that you know can generate well-being and good spirits in you, either because of the melody or the lyrics. Your brain will recognize them, and you will feel better.

Talk to other people.

To feel happy, we need social contact and feel supported by the people around us. Talk to someone you trust, a family member, or a friend. You will feel understood when you see someone cares about you, and your pain will be reduced. When we speak, thoughts take shape, making it more difficult to magnify or distort in our heads. You will be able to receive advice, listen to other perspectives, and, most importantly, feel listened to by someone who supports you.

Write a diary again.

It may seem strange to you, but writing down what you think and feel, even briefly, will greatly help you organize your ideas and reflect on them. When you write, you name the things that make you feel bad, that are an obstacle for you. Writing about it will give you the strength to face it and lower your stress level. Also, you don’t have to make an effort to make it “pretty”: the important thing is that you can be honest with yourself because everything you write has to be private, and you don’t have to share it with anyone.

Get in touch with nature.

Sometimes spending too much time at home or having routines that don’t allow us a change of scenery can make us sad. No matter how brief, a getaway to nature will make you park your bad thoughts to enjoy the beauty that lies before you. Natural environments provide serenity and harmony, alleviate sadness, and bring numerous benefits to physical and emotional health.

Look for distractions

Sometimes, sadness prevents us from thinking about anything else, but delving into it is not beneficial because it could intensify our negative feelings and thoughts. Instead, look for occupations that you find enjoyable to try to think about other things and reduce stress. For example, go to the movies, sports…  your sadness may disappear as soon as you change the focus of your gaze. it will certainly be a relief for you to have rested, even for a while, from negative feelings.

Despite all, smile

When smiling, the brain releases endorphins, which are responsible for lowering our stress levels and making us happy. Also, the lungs expand, you breathe better, and your muscles stretch and relax. Smile, and you will attract people instead of pushing them away because a smiling person generates good vibrations in himself and others. It may be a bit difficult at first, but you can always start by remembering a moment in the past that will inevitably bring a smile to your face.

How to know if we suffer from sleep apnea

How to know if we suffer from sleep apnea?

We explain what sleep apnea is, how to suspect if you suffer from it and what we can do to treat it.

Sleeping better at night makes us more productive during the day. But what happens when a problem such as sleep apnea interferes with our good rest? Do you know how this respiratory disorder can affect your health and its consequences?

“Although there are several types of apnea, the most frequent is obstructed sleep apnea (OSA), which is described as a transitory interruption of the respiratory cycle during sleep—usually lasting between 10 and 30 seconds—causing a sudden drop in oxygen in the blood. Apnea can happen to anyone and at any age (even newborn babies). Pathology is considered if the respiratory events occur with excessive frequency (normally more than 5-10 apneas per hour). When this happens, its consequences should not be underestimated.

Thus, obstructive sleep apnea has become one of the sleep pathologies with the greatest impact—it has a prevalence between 2-10% of the population – and occurs to a greater extent in men over 40 years of age who are overweight/obese, craniofacial abnormalities, and is aggravated in smokers and people who regularly drink alcohol. Women with menopause are also a risk group.

“The causes have to do, most of the time, with the posture/relaxation/weight of the maxillary muscles, the tongue, the palate and the larynx; during sleep, they tend to relax, producing a physical constriction of the respiratory cavity. This obstruction forces the sleeper to increase the respiratory effort with each breath –normally, it manifests as a strong snore followed by a silence in which breathing stops—which translates into a superficial and little restful sleep. In addition, blood pressure increases, oxygenation decreases and small transitory awakenings occur. When the respiratory obstruction is not total, but partial, it is known as hypopnea”, points out the expert.

Not all ‘snorers’ suffer from apnea, nor do all patients with apnea snore.

Snoring and sleep apnea are different events. Although people who suffer from apnea are usually snorers, snoring is not considered a health problem (although it can be a reflection of a health problem ). However, apnea can lead over time, according to experts, to a higher cardiovascular risk/arteriosclerosis, heart attack, stroke…), development of type 2 diabetes and metabolic syndrome.

Other important consequences are the drowsiness generated by the poor quality of sleep. Thus, in the workplace, patients with untreated apnea/hypopnea present greater difficulty in time management, longer absences and lower productivity rates. There is also a very high correlation between suffering from apnea and traffic and occupational accidents. Some studies indicate that suffering from apnea increases up to 10 times the probability of suffering casualties.

How to recognize the symptoms of sleep apnea

Most of the time, the suspicion of apnea comes from the partner, who hears every night how their companion stops breathing for more than ten seconds and, after that time, generates an energetic and noisy breath, repeated frequently. And cyclically (usually more frequent and longer in the REM sleep phase). The patient may also suspect himself if he knows that he snores and usually notices clear symptoms of daytime sleepiness, for example, excessive sleepiness at the wheel and at work, an urgent need for naps, etc. Also, if there is overweight, low mood, hypertension, type 2 diabetes. Also, if these symptoms worsen if you have drunk alcohol or smoked the night before, it may be an alarm signal. Given these symptoms, the GP will refer us to a specialist to perform a test to help rule out this pathology.

Sleep apnea: diagnosis and treatment

The diagnosis of sleep apnea requires a sleep study. The reference test is the so-called polysomnography, in which the patient is monitored for a full night in the sleep unit. A hypopnea index (AHI) is extracted based on the respiratory obstruction recorded per hour. When these recordings show more than 5-10 per hour and symptoms of daytime sleepiness are recognized, the patient is diagnosed with apnea/hypopnea syndrome. If more than 30 are detected, we will discuss severe apnea.

Once apnea has been diagnosed, the treatment of choice in most cases is the use of portable equipment called CPAP ( continuous positive airway pressure ), a pneumatic system that injects air (at a pressure greater than atmospheric pressure) into the airways and which should be used every night to help the patient avoid the collapse of the soft tissues that obstruct the pharynx.

“The use of CPAP is usually well tolerated and should be diagnosed and regulated by specialist doctors from sleep units. Other treatments in specific cases are ablation of the uvula, maxillary prostheses and orthoses, etc. In mild cases, it can improve if patients lose weight, strengthen the muscles, stop smoking, retrain their sleeping posture, stop drinking alcohol and do not take benzodiazepines to sleep”, concludes the expert.