Doctor Maya Blog

Social Anxiety – Myth or Reality?

April 3, 2019
by Dr. Maya Sarkisyan

Growing up I had no idea what social anxiety is. I was a naturally shy kid who preferred to crawl at the couch with a book rather than exposing my inferior physical skills playing with other kids. I had a vivid imagination that took me to places of fantasy lands and real geographical locations I didn’t even phantom ever visiting. Even as a blossoming young adult I preferred hiding behind a magazine cover when forced to attend social events and dance parties. I never felt completely comfortable in a room full of strangers.
So I choose a career as a computer programmer, being completely comfortable in the company of other naturally shy and awkward young adults, and being able to converse with my computer any time I wanted.  In a few years, my life took an unusual turn, and I discovered a vast, beautiful world surpassing my wildest childhood imagination. And, most importantly, I found amazing people who I ever knew existed, some of them quite magical. I discovered a world where I was completely comfortable being myself.
And I’m still not 100% ok being in a room with strangers to socialize. And I’m ok with that.
Maybe I always had social anxiety but was able to tailor and fine tune it to my lifestyle? And perhaps I was never diagnosed.
When my child told me about experiencing social anxiety, I immediately thought: is it genetic? Is it observed and adopted? What is it?
So, what is social anxiety?
It can be described as a general feeling of uneasiness and irrational fear that occurs during social situations.
  • Generalized social anxiety is when these feelings happen during any social situations.
  • Non-generalized social anxiety when anxiety happens only in particular types of situations.
Regardless of what kind it is, the person who is experiencing it can appear very normal but be a mess on the inside.
Social anxiety can manifest itself in many forms:
  • Rapid heartbeat when faced with talking to somebody
  • Avoidance of social situations
  • Fear of public speaking
  • Excessive quietness
  • Fear of being criticized
  • Being judgemental of self and others
  • etc.
Most of the time it’s impossible to tell from the outside that person is experiencing social anxiety.
So, if you or your loved one experiencing this very unpleasant phenomenon, what is possible?
First of all, it’s not your fault, and most of the time not your lack of social skills. It can be though something to work on because it is known that the most accomplished and brilliant people reportedly had and overcame their social anxiety.
What are your options?
  • My favorite, of course, is NLP. With that fascinating tool, you can create behaviors you want, change the perception of your reality, and transform negative beliefs into inspirational beliefs. NLP helped me a lot, in fact, it helped me to build a life I wanted, and it is still a big part of my life. My patients and clients know the power of it and every day I teach more people to take their life to the next level.
However, social anxiety also can be caused or perpetuated by chemical imbalances in your brain. When you restore that balance, you will feel so much better.
The primary neurotransmitters involved in the anxiety response are GABA, serotonin, dopamine, norepinephrine, and glutamine.
Of course, there are other considerations with your energy level or underlying health conditions. This is not a substitute for valid medical advice, this information is only for educational purposes.
Now to restore chemical balance in the brain without pharmaceuticals? And actually, very often pharmaceuticals don’t work as intended because of nutritional deficiencies, genetic components, or even multiple drug interactions.
  • Nootropics can be your answer to that. The proper way to stack nootropics is your key to success. You have to know what you are dealing with, what are your symptoms and how to stack them.
Let’s take a look at a few natural herbal nootropics that can help with social anxiety.
  • Ashwagandha and Coffee
Ashwagandha is an adaptogenic herb (meaning non-organ specific) that is used for centuries to restore hormonal and nervous system balance. It has a calming and relaxing effect, and it boosts focus and concentration. It can restore energy when taken by itself.
It is so relaxing it can slow your brain down, so for balancing it’s taken with coffee, so while making you alert it creates a feeling of mental comfort.
  • Bacopa is another adaptogenic herb and very well known for its ability to quiet the mind, enhance memory, and improve focus.
After a challenging day, you can take Bacopa and Ashwagandha together for better relaxation before going to bed.
  • L-Theanine is an amino acid found in green tea leaves. When taken as a supplement it can give you a sense of calmness and relaxation without slowing you down. It can increase your learning abilities. Next time you have to go into a social setting try to take 100mg or 200mg and see what happens.
  • Phenibut is a synthetic nootropic that is structurally similar to GABA, and it has a calming effect without affecting cognitive abilities. What makes it great for social anxiety relief is that you can think clearly and act relaxed when facing a social situation.
  • Aniracetam is one of my favorite nootropics, and it also capable to relax you and improve your mood. It should be taken with some form of choline because it activates choline receptors in your brain. I like it because if faced with a task I have to concentrate on, I can really focus and ignore all distractions.
With all that said, you don’t have to struggle with anxiety – social or any other on your own. There are many resources available within your reach.

DOCTOR MAYA HERBAL FAVORITES:

Regarding nootropics I listed above you can contact me to assess your individual needs and create a right stack for you.

Every situation is different, and you can educate yourself on what is right for you and experiment safely and responsibly. Nootropics are one of the ways to relieve anxiety, improve mood, and increase focus and learning abilities.
You can always contact Dr. Maya at 800-590-6292. She is a big fan of pick brain performance and believer in a non-medicated approach to reach that pick.

The Introduction to Nootropics

March 30, 2019
by Dr. Maya Sarkisyan

Not all nootropics are created equally. And different people need a different stack of nootropics for a superior brain function. Look at it as a legal enhancement of your mental capacity. When composed correctly, it’s like superpowers of your brain.

What are nootropics and where they came from?

Nootropics are cognitive enhancers that are effective and legal. Generally, when composed correctly and taken responsible they are safe.

Nootropics are not medication, they are mostly synthetic supplements designed for specific mental effects. However, some herbs and herbal formulations can be nootropics on their own, or they can participate in “stacking” of nootropics based on individual needs and preferences.

We always evaluate your individual purposes and outcomes before deciding what “stack” you need. Motivation, concentration, and increased cognitive functioning are examples of the goals, but we always need to take into consideration your physical condition and health issues.

Why might you want to consider nootropic?

Some examples are:

  • If you have a high-pressure task in front of you and you want to give it your best
  • If you need a boost in your social performance, such as effective networking, giving a speech, or preparing for an interview
  • If you need to boost your memory and concentration
  • If your workouts leave you mentally exhausted
  • For deeper sleep

You can create a tolerance to certain nootropics, and they might stop working as effectively. There are working in your body for a certain, and you need to take more to maintain that effect. Some of them also can cause dependency, so you have to be careful and monitor your reactions over time.

This is why I always suggest creating your “stack” carefully. Some of the nootropics boost your body’s ability to start generating neurotransmitters, and some are mimicking neurotransmitters.
There are no right or wrong answers, and you can do both simultaneously. You have to be creative in the way you take, combine, and rotate them.

One of the easy to try examples is combining coffee with L-theanine. It is an amino acid and is found in green tea.

Coffee is an excellent nootropic by itself but can give you jitters, anxiety, and uneven energy distribution. If you add 100mg of l-theanine to it, it balances these effect as theanine is a relaxant, and for some reason, they are perfectly working in synergy.

Another excellent nootropic I found is Focus DL (DL phenylalanine) – an excellent way to focus and concentrate. And it will be much more effective if custom stacked with other supplements for your individual needs.

The most important – nootropics are a valuable addition to a healthy lifestyle. They can give you a boost to start one, and it’s your responsibility to use that opportunity and tune up your life to the best of your potential.

Dr. Maya had been working with bio and mind hackers for many years and has unique expertise in stacking nootropics and helping you to organize and boost your mental and emotional wellbeing.

To schedule a complimentary 15-minute phone consultation with Dr. Maya CONTACT US 
or call 800-590-6292.

When Fatigue is More than Being Tired

March 26, 2019
by Dr. Maya Sarkisyan

Adrenal/Chronic fatigue is an ambiguous and widespread definition of chronic exhaustion. In medical terms, or if you talk to MD, it means an Addison disease – a disease of kidneys. Most people don’t have it, however, have many other indicators of their adrenal glands are being exhausted from continues cortisol production due to chronic emotional and physical stress.
It is better to call it chronic fatigue and actually identify what is happening with you individually, that puts you in the state of complete exhaustion.
There are many causes for you to feel that way, and you might have been experiencing fatigue for quite some time, which makes it “chronic,” and the start points for different people are different.
You might or might not remember when it started, or perhaps it started then you fought it off, and then it started again and nothing you did to alleviate it helped.
Chronic fatigue has many causes. It means your body or mind started fighting something and did not stop. It takes a lot of energy and resources to do it and if it is happening longer than the periods of restoration – the chronic exhaustion of inter resources will inevitably follow.
Your whole being is a balance between accumulation and depletion of resources. Your chemical balance is what keeps your body healthy, and mental stability is what keeps your mind in peace. You generally know when you are not in balance.
Examples:
  • You have more accumulated body fat and less energy.
  • You have hot flashes and dryness in hair/nails/skin
  • You have more worries and less memory
  • You have more grief and less joy
  • You have more body aches and less movement
  • And so on.
When this absence of balance is not recognized, the cause of it is not discovered and addressed, and the balance is not restored on time, the disbalance will become chronic, and your body will keep fighting to function properly in the presence of it.
Because your body’s primary survival function is not to keep you feeling awesome (unfortunately) but to keep you alive at all costs. This is why when you have a short term stress it will temporarily slow down all the vital functions such as digestion, reproduction, immune system, and activate blood flow into your heart, lungs, and muscles, and will give you a sharp focus – in other words an “adrenal rush” – to get you out of danger zone. But if the immediate danger is not resolved that stress response become chronic and all your systems keep being suppressed except the brain-adrenal response which depletes your innate ability to be in balance.
There are physical causes of the beginning of chronic fatigue such as:
  • An invasive virus such as Epstein Barr, various strains of Herpes, cytalomegavirus,
  • Parasites
  • Mold exposure
  • Chronic Candida
  • Heavy metals
  • Environmental Toxins
  • Oxalate tissue deposits
  • Excessive blood loss caused by childbirth or other trauma
  • Postpartum hormonal imbalance
  • And others…
And emotional (transferring to physical) causes:
  • Giving a lot to others without receiving back, or receiving very little
  • A prolonged traumatic event such as divorce, abusive partner, long term conflict
  • Sexual abuse/rape
  • Emotional abuse
  • Living with a narcissistic partner/parent/child
  • Feeling defeated in something you are really trying to achieve for a long time
  • Toxic and negative beliefs about yourself and/or others
  • Toxic and negative people around you
  • Dealing with “energetic vampires.”
  • Unrequited love
  • Unreciprocated emotions
  • Suppressing emotions
  • Living in fear
  • And others…
Chronic fatigue is a complex condition, this is why there are no drugs to resolve it.
It includes multiple body systems, and it covers your mental and emotional state at the same time. It’s complicated because it took some time to develop, and your body was fighting on different fronts at the same time depleting different resources.
It is essential to find a cause or causes of chronic fatigue to find a root cause of everything that is happening at this moment. It will give much better chances of feeling better faster, and in some cases recovering from it.
The recovery greatly depends on how long and what body systems were affected, and on your willingness to do everything it takes to heal. Remember, it is not only your body, but it is also your mental and emotional state that needs to be modified for better success.
I understand that when you are always fatigued, it might be hard to even think about the change, just how to survive another day. It is your subconscious mind speaking because it has a primary function to keep you alive for the most prolonged time. It doesn’t care about your thriving, so YOU have to tell your subconscious mind that there are better ways for it to keep you alive – by helping you thrive and be happy.
And this, my friend,  is what we are going to concentrate on.  On getting you happy and healthy. Keep folowing my posts to find more information on this subject.

The 15 steps to better sleep – The Night Ritual

January 10, 2019
by Dr. Maya Sarkisyan

We all want to start our day will good energy and carry it on through the day. We want to achieve something, or just plain feel good.

Starting your day is actually directly related to how you ended your previous day. The state of your mind in the evening and the quality (and quantity) of your sleep will affect not only the energy you have the following day but your overall health – your digestion, immune system, nervous system, cardiovascular system and everything else.

Many of us can remember all-nighters we were able to pull off and get away with it next day. Some of us still do that, and it’s getting harder to maintain good health without proper sleep. 

Sleep is the king!

During sleep, your body undergoes essential repairs, and your brain undergoes maintenance as the cellular waste is being flashed from it. It takes a lot of energy to do all this work, and the deeper you sleep, the more successful these repairs and detox.

So it requires some changes in your lifestyle to start towards a better night rest. 

Perhaps not every day, but most days during the week you can perform all the steps. Other days perform only your favorites. But once you set up your night environment, it will be easy.

DOCTOR MAYA FAVORITES:

 

I recommend being home for 2 hours before bedtime. I cannot do it every day because I go out dancing at least once a week, and dance socials such as Argentine tango and Salsa dancing all start very late. So I have to modify this night ritual to feel more energy the next day. 

I will share in a different article what I do in the morning to get myself back to high energy.

  • Move electronics out of your bedroom. Do it once for a more permanent staff like TV, and every day for smaller stuff like iPads and consoles. I’m surprised that many people find it impossible to do. A TV in the bedroom is a big problem for every are in your life. Seriously, move it out. Bedroom is for resting, sleeping, and intimacy.
  • Shut down all the screens. Blue light is very stressful for your nervous system. Make sure you have filters or software on your electronic devices to get rid of blue light.
  • Many people use phones as alarms and/or running apps that measure sleep/snoring/etc. Put your phone on airplane mode, and turn it face down.
  • If you use standard alarm – block it, so you don’t see the screen.
  • Keep the temperature cooler during the night than through the day. The best sleep temperature is between 65 and 72 degrees.
  • At least two hours before bedtime stop eating anything and don’t drink alcohol. The best it to have your last bite before 7pm, and have only water or herbal tea after. Sometimes it’s not possible but still, keep it in mind.
  • Clean up your environment. It is much better to sleep in a clean room knowing that in the morning you will wake up to an organized space.
  • Prepare your morning clothes, so you don’t have to waste your brain power on ordinary tasks. Even if you are going to work out in the morning – prepare your workout outfit and sneakers.
  • Relax with a book.
  • Get blackout curtains and block all the light sources you can. Get your bedroom as dark as possible.
  • If you cannot fall asleep for 30 min – get up, go into another room, have dim lighting only and repeat some of your routines. After 15 minutes you can then go back to bed and try to fall asleep again.
  • Drink a cup of herbal tea while reading or listening to relaxing music.
  • Journal about the day and write down tasks for tomorrow.
  • Take at least 10 minutes to practice mindful relaxation and/or spiritual practices. Usually, spiritual practices take longer. Examples – Prayer, Meditation, Breathing, Qigong.
  • When you are in bed with your eyes closed – practice gratitude. First – appreciate defeats – they teach you valuable lessons. Then – recite gratitudes for which is good and positive in your life – name every little thing and be really grateful for it.

The steps are not in a specific order, and you can move them around, create new steps, and do whatever is necessary to fit it into your idea of relaxation.

But the main idea is this – create an environment in which every night you will be able to be repaired and washed on the cellular level.

Everything is better with health. And sleep is one of its main components.

Holiday Personal Biohack: Holiday Essentials Supplements Guide

December 23, 2018
by Dr. Maya Sarkisyan

You know how holiday season can take a toll on our health – eating at improper times, drinking perhaps more than usual, sleeping late, etc. I have put together this Holiday Essentials Supplements Guide with some of my most recommended supplements to help you take on the holiday season.

Check out “Holiday Essentials” category in my Favorites. (You can safely create an account on Fullscript – my online pharmacy that protects your information by law. Free shipping over$50) 

Sleep & Stress

Between all the holiday activities it’s easy to feel overwhelmed. Check out what I recommend for relaxation.

L-Theanine
L-theanine, an amino acid found primarily in green tea leaves, can help promote relaxation and sleep. A study of individuals with Major Depressive Disorder (MDD) found that 250 mg of L-theanine administered daily over 8 weeks decreased anxiety, depressive symptoms, and sleep disturbances. Another double-blind, placebo-controlled trial examined the effects of l-theanine supplementation on healthy adults when confronted with a stressor. L-theanine reduced both the subjective stress response and the salivary cortisol response to the stressor, supporting the anti-stress effects of L-theanine.

Melatonin
Melatonin, a neurotransmitter-like compound produced by the pineal gland, is synthesized from tryptophan through a series of reactions. These reactions are stimulated by darkness and suppressed by light, which suggests that melatonin is involved in the regulation of the body’s sleep cycle, the circadian rhythm, and other body functions.Research has shown that melatonin improves sleep quality, increases total sleep time and decreases sleep onset latency (SOL). A meta-analysis found that melatonin supplementation of 5 mg administered at 10 pm shortened time to sleep and increased sleep duration, indicating improved sleep quality. The recommended dose of effectiveness ranged from 0.3 to 10.0 mg/day depending on your individual needs.

Digestion

During the holiday season, most of us are guilty of a little indulgence. Unfortunately, for many of us, indulging in certain foods can cause digestive discomfort and indigestion.

DGL
DGL (deglycyrrhizinated licorice), may help soothe indigestion due to its anti-inflammatory and protective effects. DGL is a form of licorice extract that contains no glycyrrhizin and is safe for those individuals concerned about hypertension.One study found that supplementing 75 mg of licorice root extract twice daily for 30 days resulted in significant improvement in the symptoms of individuals suffering from functional dyspepsia, also known as non-ulcer dyspepsia. Research has also demonstrated licorice extract to be as effective as bismuth (the main ingredient in Pepto Bismol) in H. Pylori eradication.

Digestive Enzymes
Digestive enzymes are naturally secreted in the stomach and small intestine to help you digest your food. During the holidays, taking additional enzymes can give your digestive system a little extra help to get through those large meals and decadent foods.Supplemental digestive enzymes often used to address various gastrointestinal disorders, help break down proteins, carbohydrates and lipids to their absorbable forms. Studies show that supplementation with pancreatic enzymes reduced symptoms of bloating, gas and fullness after a high calorie, high-fat meal (hello holidays!). When choosing an enzyme supplement, it’s important to note that broad-spectrum digestive enzymes may be more effective for overall digestion whereas single-enzyme supplements, such as lactase alone, are targeted for specific needs.

Liver

Your liver is involved in hundreds of body functions, including balancing hormones, metabolizing fats, and detoxification. Whether you missed a few hours of shut-eye or had an extra glass of wine (or two), B vitamins and Milk Thistle can support your liver and help you recover from the holidays.

Milk Thistle
Milk Thistle, a plant originating from Europe, has long been used for its hepatoprotective (liver protecting) effects. Its ability to prevent damage to the liver is thought to be primarily due to the antioxidant and free radical scavenging effects of silymarin and silybin, active constituents of milk thistle. Research has shown that silymarin decreases liver enzymes, ALT and AST, in non-alcoholic fatty liver disease patients.

Vitamin B
B vitamins are essential to the activation of liver enzymes and proper functioning of liver detoxification pathways. For example, B vitamins, particularly B6, B12, and folate, are essential to the methyltransferase pathway, part of the liver’s Phase 2 detoxification.

Immune Health

You’re healthy all year, then the holidays roll around and suddenly… Hello, colds and flu! Sound familiar? Stress, loss of sleep, and indulging in certain foods, such as rich meals and sugary treats, can leave you vulnerable to illness. The good news is supplementing with probiotics or elderberry may help you feel better faster.

Probiotics
With over 70% of the human immune system residing in the gut, it’s no wonder that probiotics, well-known for keeping our digestive system happy, also play a role in keeping our immune system healthy.

Probiotics help modulate the immune response by influencing the actions of dendritic cells, macrophages, and T and B lymphocytes. Research has shown that probiotics may help prevent or decrease the duration and severity of upper respiratory tract infections, such as the common cold. Multi-strain probiotics, in particular, have demonstrated beneficial effects on immune health and greater efficacy than single-strain options.

Elderberry
When you’re starting to feel a little under the weather, Elderberry, also known as Sambucus nigra, maybe your new go-to remedy. Often found in syrup form, Elderberry is a great choice for adults and children.

Elderberry extract has been shown to be antiviral and has immunostimulatory effects, increasing inflammatory cytokine production. Clinical research shows that some elderberry extracts might improve flu-like symptoms and reduce the duration of colds by four days due to its high concentration of flavonoids and other beneficial vitamins, minerals, phytosterols, and carotenoids.

In the end, prevention is the key, so be sure to get plenty of rest, minimize rich and sugary foods (when possible), do daily deep breathing to combat stress, and always remember…it’s a joyous time of year!

Purchase products through our Fullscript virtual dispensary.

REFERENCES: Inspired by capable and knowledgeable clinicians at the FullScript Pharmacy – to-go place at my clinic and your home. https://fullscript.com/blog/holiday-supplement-essentials

The MORNING ROUTINE as your personal BioMindHack

December 14, 2018
by Dr. Maya Sarkisyan

Can you imagine feeling fulfilled every day of your life? Guess what, every day starts with morning, therefore let’s start with being fulfilled in the morning.

Download the full Guide here.

I can see a high value in early mornings. Besides that magical glow of the early sunlight, the air is crisp, it’s still relatively quiet, and if you find yourself in the countryside, birds are singing in the way they do only early morning. Also, if you start your first 15 minutes right – your productivity/relaxation/enjoyments/or “whatever it is you woke up that early for” will be so much more and more enjoyable. Your brain is fresh from its cleansing through the night, and you had dreams that took you out of your everyday reality. Your beginner’s mind is more open and receptive.  

However, there is a trick to that. And this trick will be necessary regardless of how early or late you will get up. Perhaps you read all of that and said: I still want to go to bed at 3am wake up at 11am. That’s fine and the trick I’m about to share with you still applies.

You have to have an effective “go to sleep” process and efficient sleep time. I’ll talk about sleep routine in later chapters, so keep in mind that your day depends entirely on how you went to bed last night and how well you slept. Then how you started the first hour of your day. 

Everyone is different, maybe you are married with kids, or single, or traveling a lot, etc. You might be waking up in different places or in different environments. Life is much easier to fit into the routine if you exist in a stable environment, however for some of us it’s not possible.  Your morning routines can be flexible according to your needs, and you can design a few for different situations. The trick is that you have to practice all of them to make them a habit. And they all have to have a few components that are common to them. Consistent practice makes perfect, and rewards are immense.

Download the full Guide here.

Make your bed.

(1 minute)

It helps you to start your day with success. And something significant happens with your brain when it experiences tasks accomplished. It becomes pre-conditioned for future success to complete more tasks. You don’t need to be elaborate and pile a bunch of pillows and decorations on your bed. Simplicity is brilliant, just make sure your bed is tidy.

Brush your teeth. 

(2 minutes)

Even though it is an obvious thing we all do in the morning, you can turn it into the bio hack. Use your non-dominant hand to hold your toothbrush. Everything unusual you do creates neuro-connections in your brain. 

  • Try oil pulling. Take a tablespoon of sesame or coconut oil and swish it in your mouth for as long as you can but not less than 5 minutes. Better 20 minutes. You can do it while taking a shower. Spit it into the toilet. All the bacteria in your mouth will be pulled into that oil, and you start your day fresh.
  • Use natural toothpaste. You can make your own, or you can purchase one free of fluoride. Fluoride is a known neurotoxin and should not be used regularly. Even small amounts of neurotoxins can be detrimental to your health. Some dental work requires the use of fluoride so discuss it with your dentist and make sure you understand all the answers and reasons for using it. 
  • You can use unique oil blends while brushing to fight bacteria. It includes neem oil, clove oil, tea tree oil, etc. 
  • Scrape your tongue with a special dental scraper. 

Drink “Morning Lemonade” before anything else. 

(3 minutes)

You have been dehydrated during your sleep, and that includes your brain – you use a lot of water while sleeping. Especially if you have night sweats. 

Use only filtered/purified water. Filters are inexpensive and absolutely necessary. 

It’s better to use room temperature water. Sea salt is to re-mineralize your body. You also can use drops of trace minerals. 

Recipe: 12 oz purified water + 1/2 squeezed lemon + 1/4 tsp sea salt

Breathing practice. 

(3 to 5 minutes)

Take thirty to fifty deep breaths and hold breath after the thirty – at the bottom of the breath. You might feel tingling in your fingers and toes midway through the practice which shows your body is being oxygenated. 

Make sure you exercise caution and if at some point you feel dizzy, switch to the regular breathing and continue practicing.  

Movement. 

(5 to 10 minutes)

It is essential to increase your metabolism in the morning to have good energy throughout your day.  It is also important to preserve your adrenal glands and manage cortisol output. Therefore I recommend a short intense workout, nothing more than 10 minutes. All you need to do is to boost your metabolism for the day.

You can perform calisthenics, follow short workouts on Fitbit or any other exercise apps.

You can jump on a rebounder, do 15 min yoga routine, but whatever it is it has to raise your heart rate and get you out of the comfort zone. 

Shower.

(5 to 10 minutes)

You can combine it with oil pulling. If you don’t do oil pulling you can combine showering with a breathing practice. 

You can also do gratitude practice in the shower. Recite everything and everybody you are grateful for. Avoid gratitude for extraordinary difficult events or people, after all, showering is not a therapy session, and you have a whole day in front of you to achieve great things. Save it for the forgiveness practice as it’s a bit more involved process. You can learn from everything in life. 

In the last 3 minutes, you should alternate hot/cold water or just finish with cold water for 30 seconds to 3 minutes. It is best to expose your body, face, and head to the cold water.

Don’t be afraid of the cold, it signals your body to regenerate cells. 

Start with 10 seconds and go with 10-second increments.  

Important: Keep breathing.

Meditation. 

(10-20 min)

Meditation is one single most effective tool for your personal and business success. All successful people meditate and tell others about wonders of it. There is no special power, talent, or skills required to start meditating. There is no competition, and nobody will test you on your meditation skills. And it is a powerful secret weapon nobody knows you have.

There are many different kinds of meditation – from guided to silent, walking to sitting, indoors to outdoors. It doesn’t matter which one you start with, as long as you start with something. There are youtube videos, apps, books, etc. Give yourself a chance to join the ranks of billionaires. 

The best duration of meditation time is 20 minutes. More is better, less is acceptable. Concentrate on your breathing and follow instructions of whatever method you choose. The easiest one is to sit down, close your eyes and breathe. 

Don’t expect your mind to be quiet because it will not – your brain is always working. Just breathe for 20 minutes. With time your mind will get quiet all by itself, and it can take years. It’s not a goal. Meditation doesn’t have a goal. 

After that, you can write in your journal (while drinking tea or coffee), plan out the day, read your goals – for another 10 – 15 minutes. 

Your day might feel very different after this short sequence of events. As it becomes a habit, you might want to add something to it or modify something. Maybe you will try “oil pulling” after all 😉 

Have a great day!

Extra: Remember your dreams right after you wake up. 

You unconscious mind might be telling you something through your dreams. Since the beginning of times dreams were told and interpreted, and even now we don’t know what exactly is the mechanism of dreaming. Chinese medicine explains dreams as your soul traveling while you are asleep to bring you the knowledge from other places.  Some people practice lucid dreaming or shamanic journeying while sleeping, and I’m not talking about it here. If you remember your dreams – write it down.