Just as I sat down to write, Tucker called to tell me that Tuck had a rough practice. He broke his pole and disappeared for a while before returning to the hill. He told coach he was done. This has me feeling a little anxious but what can I do? It is not right to force him to do ski racing if he doesn't want to do it. Oh well it is not my life or journey. I know that he is stressed about school with his heavy load so maybe it is just finals week that his him stressed out.
Sleep-I think I began taking the ATP lab stuff last week sometime so it's been about a week. It is hard to say whether the stuff is working or not but last week on my sober Monday night, I slept horribly and then when I added wine and the supplements on Tuesday it was just as bad. Friday night was a fitful sleep and Saturday-Sunday I drank enough along with Nyquil to string together a couple of hours. Tomorrow try only the yin reserve and see how that goes. I could be allergice to the mushroom in the other.
Day 2 alcohol free
I have been productive and focused on eating healthier by getting more protein and cutting out the high carb junk food.
Today-I hit about 1800 calories with most of it coming from healthy sources. The big breakfast was a welcom
Food: 3 eggs, cheese, burger, salsa and sour cream with coffee before walking dogs 2 miles and running 4 nice and easy 27g protein and about 500 calories
Chomps stick (9g protein 110 cal) small protein shake-10g protein 60cal, chicken 10g protein 100 cal 2 crab rangoons, 130 cal 4g protein a handful of cheesy bar mix and a coffee
Raw yogurt with blueberries-125 cal 4g protein
Breaded chicken 250 cal 12 protein, mashed potatoes, a roll with butter HOP WTR +400cal for the carbs?
Sleep has been horrible. Last night I took the ATP lab sleep stuff at 8pm fell asleep about 10 (I did look at my phone for a while and talked to mom) woke at 12:30, took some Nyquil at 1:30/2 then must have fallen asleep by 3-6:15 so averaging only 6 hours. ugh.
Issues
my low back, hamstring and now soleus and calf are hurting on my right side.
It is funny how once I make the decision to stop drinking and get to it, I feel relaxed and much better. I have decided that for right now, it is ok for me to spend a little money on buying coffee or a special things like $10 raw milk yogurt and Kombucha.
It is ok to get angry about not meeting a goal, change your response to your anger. Feel, express, acknowledge and put it behind you. This is emotional regulation. feel it, label it-express it, and acknowledge that you are angry and why. What is the issue? Are you expecting to be perfect?
situation selection-
negative emotions-how can you regulate these emotions. The next time we feel emotions, we label that emotion. Here are these emotions signaling things-what is it signaling? Anger-my rights are being violated. I am perceiving my rights are being violated. What is the thought behind the emotion? PAUSE
Stimulus and Response there is a pause that sets us apart from other animals. Space between Stimulus and Response is the pause and what we CHOOSE to do. Move away from reaction. Dominant source of anger today is news/political stuff. Social media also makes us angry.
Peanut Butter pause and breath
measures of grit-it is a predictor of happiness. self deprecating how do you become more self aware to laugh at your short comings or weird stuff
- Go for a walk.
- Read a book.
- Try a new nonalcoholic drink.
- Organize old photos, albums or books.
- Cook dinner.
- Bake cookies.
- Volunteer in your community.
- Write a kind thank-you note.
- Play with your pet.
- Binge a few episodes of a favorite TV show.
- Pick up a new hobby through classes or online tutorials.
- Collect items from around your home for donation.
- Go for a run.
- Play a game with your child.
- Clean your home.
- Meditate or pray.
- Try at-home exercises like crunches or planks.
- Clean out your car.
- Take a nap.
- Catch up on errands like laundry.
- Walk your dog.
- Write in a journal.
- Make it an early night and head to bed.
- Stream a movie online.
- Catch up on your favorite podcast.
- Take yourself out for ice cream.
- Brew a pot of tea.
- Try mindfulness techniques.
- Catch up on budgeting for the month.
- Practice yoga.
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