Life After Coffee

I mentioned in a prior post that I had started drinking chamomile tea in lieu of coffee at work, and the benefits I reaped from it. Two weeks ago, I made the bold decision to eliminate coffee from my diet almost completely. In hindsight, it was a perilous decision that yielded some positive results.

I work at a nursing home, which is a fast-paced environment like most areas in the medical field. My co-workers are coffee-fueled individuals, and at one point, so was I. Unlike my co-workers, I felt that my dependance on coffee was hindering me more than fueling me. I would come home with no energy, ready to crash onto my bed and not get up. There are things that I have in mind to do after my work days that I can’t do if I’m too tired to do anything.

I decided that in order to be more active, I needed for my body to be less dependent on caffeine. So, two weeks ago, I quit coffee cold turkey. Not the best method for giving up coffee, and definitely the most challenging method when working in a high-traffic environment that’s constantly busy.

The side effects were almost immediate. My body started to feel excessive lag, as if a full night’s sleep wasn’t enough to keep me going. Mid-day lag hit like a ton of bricks, with fits of yawning and needing to constantly stretch. My patience was running thinner than usual, and I would find myself irritated by things I would normally turn the other cheek for.

Waking up in the morning was the hardest. I felt like a zombie, trudging along in the morning. While I was able to focus on workplace tasks well enough, it felt as if I needed twice as much energy to concentrate on getting the job done. I had less patience for people who frustrated me, and any semblance of a “poker face” was all but gone. My body was feeling the changes hard.

About 9 or 10 days later, I was finally on an even keel. I was less dependent on coffee than I had ever been. My sense of smell was stronger than ever. I found myself wanting to drink more water, milk, and tea, and I found myself not wanting sodas as much as I used to. I’ve been able to sleep better, and getting out of bed doesn’t feel as tedious. My patience has returned for the most part, and when I’m confronted with things that do irritate me, I’m able to restrain myself and react in a tactful manner.

The minor amount of occasional caffeine that I do take in is from green tea, which has been a healthier option for me. In fact, a wide selection of herbal teas, from peppermint and chamomile to peach ginger, have helped me stay away from coffee for the most part. The rare occasion here or there where I do have a cup of coffee, it’s usually as a last resort instead of a first option. If I find myself without any other option at the moment (I forgot to pack my tea or water, etc.), then I’ll fix a small half cup of coffee to tide me over. Not enough to fully relapse into drinking it on a constant basis, but just enough until I can drink something to flush it out of my system and satisfy my taste.

Overall, life after coffee was rough at first, but once my body readjusted itself, caffeine wasn’t a necessity in my life. Gone are the days of needing a cup of coffee to start my day. Now and days, the only couple of times I need a small half cup may be when I’m about to do an evening workout, if I even need it at all. Do I miss the days of carrying a Folgers packet with me to work? Sometimes. Do I miss the days where I couldn’t function at work without a cup of black coffee? Not at all. This is a case where the pros outweigh the cons immensely. I’m glad that coffee doesn’t play a huge part in my life anymore.

A Cup of Chamomile in a Coffee-Fueled Workplace

In the past week, I’ve found myself pulled into several directions at my day job. Working as a recreation aide, I wear multiple hats and find myself doing several activities back-to-back. Our instincts tell us that in hectic days, we need stimulants, such as caffeine and sugar to carry us through the day. But what happens when those stimulants fail to work, and our bodies are pushed to physical and mental exhaustion?

Yesterday, I decided to go against my usual instinct of guzzling coffee to carry me through. Instead, I brought with me to work the exact opposite of a stimulant: a natural sedative, chamomile. In the past, I had brought up how chamomile functions well against anxiety. Too much caffeine can trigger anxiety, so I had found myself in a position where I’d actually be able to feel the benefits of chamomile.

One cup during the early part of my shift, and I found myself evened out for the first stretch of the day. I expected to feel tired or sleepy, but instead, it actually helped clear out my thoughts for the tasks ahead. I didn’t sacrifice an energy boost to calm myself down; rather, I balanced myself out in order to use my energy in the right way.

Having a clear mind allowed me to finish my tasks without overexerting myself. Instead of attempting to multitask, I was able to focus on one task at a time without pushing myself too hard. Running events became a bit more bearable, and I had enough energy to exert a bit more here and there when needed.

What amazed me was that I actually didn’t miss having one or two cups of coffee during a shift. I found myself satiated with a cup of chamomile or even green tea, with water along the way as well. For the most part, I’d have a cup of coffee after work just for the taste of it.

Chamomile tea also helped me get in my mental zone for meditation as well. Calming my mind helped me focus on my breathing and channel out any distractions around me. As I have mentioned before, breathing and meditation are excellent ways of preventing burnout and refocusing. Using chamomile tea beforehand helped me physically calm my body and relax in order to breathe and meditate, which makes the transition into meditating go smoother. Combining the two elements works especially during a lunch break, where you’re bracing yourself for the second half of the day. Rather than fueling up with caffeine and sugar, which stimulates you but leaves you open for a “crash and burn” feeling at the end, you feel yourself cooled down in order to handle the incoming hectic nature of the second half of your work day. The feeling of focus and calm discipline helps carry me through that long stretch before I can finally clock out.

In fast-paced environments, it can be easy to fall into the trap of needing stimulants like coffee, sugar, and sweets to feel in control. I can’t count how many times I’ve seen co-workers sipping on Red Bull or Monster Energy drinks throughout the work day. While it may give them a temporary boost, it also spikes their blood pressure, which can lead to long-term damage to the cardiovascular system in the long run. No one should physically compromise themselves in the short term and risk long-term damage.

Using stimulants in a fast-paced environment can also lead to mental hurdles, such as fatigue and anxiety. Using a natural sedative, such as chamomile, can counter those hurdles, relaxing you enough to get your tasks done. Like I said, it may sound counter-productive, but think of it this way: when a machine is pushing its limits, the only way to preserve it is to slow down and cool it down. Chamomile is merely a way for you to keep yourself from burning out.

So if you’re in an environment where tensions are high, and you feel the need to churn out as much productivity as possible, it may do you some good to avoid the coffee and fix yourself a cup of chamomile tea. Your body will thank you for it.

To The Gym, Or Not To The Gym?

Since I moved to Suffolk County, I’ve found myself exercising more. When I lived in the city, my exercise was limited to what I could do in my bedroom. Now that I’m in an open space, my daily exercise consists of everything from biking, to boxing in my backyard, to resistance band workouts before or after work.

One thing that I’ve noticed also is that when co-workers mention their exercise regimen, they always mention the gym, especially when it comes to bench presses and cardio machines. When they ask if I work out, followed by where I work out, they’re always surprised to find out that I do my workouts at home rather than at a gym. Granted, there are a lot of gyms out here in Suffolk, but just as there are many gyms, there are plenty of open spaces where people can exercise as well. So, is it better for people to train at the gym, or in the comfort of their own home?

Much like the debate between working at home vs. commuting, it’s a matter of personal preference and the limits of ingenuity. There are people who can benefit from either or both. I’ve seen fitness personalities who conduct their workout regimens both at home and at their local gym interchangeably. So it’s very possible to do both. But what circumstance apply to you?

When it comes to exercising at home, what are the limits of your space? Are you limited to your bedroom, or do you have a garage or backyard? How much space is in your bedroom or living room? Do you have neighbors that live beneath you? Will you be using heavy weights or machinery, or will your workouts be mostly bodyweight exercises with little to no equipment? Also, what is the possibility of family members or roommates disrupting your workout? These are the factors that come into play with home workouts.

Perhaps I can share with you the details of my workout regimen and locations. When I’m doing an early morning or late evening workout, it’s in my bedroom. I don’t use heavy equipment; I have two 20 lbs dumbbells, two 30 lbs dumbbells, a variety of resistance tubes with different resistance levels, and a chest expander that I recently purchased. Aside from the dumbbells, everything else is put into a small duffel bag when I’m done exercising. For my resistance training, I use the resistance bands and the chest expander for the various pulling exercises. For cardio, I do shadowboxing and knee lifts. Altogether, it’s roughly one hour of exercise.

When I’m exercising outdoors in the backyard, it’s usually late afternoon, with enough daylight to where it’s not excessively hot outside. In colder weather, I bundle up with a hoodie and insulated clothing. My outdoor workouts are mostly martial arts and stretching, with brief segments of abdominal breathing to assure that I can monitor my breathing patterns during the more intense segments. My stretching is dynamic rather than static, meaning that instead of holding a stretch, I stretch by moving the respective body parts. For example, to stretch my legs, I do side leg lifts and kick backs. Along with punching and kicking, I also do weapons training, such as practicing with the bo staff or with a practice sword called the “bokken”, a wooden katana (or in my case, hard plastic). The training equipment overall is cost-effective (prices ranging from $10-20 per item, less than an annual gym membership. I can push myself at my own pace without worrying about prying eyes or traveling time, and I don’t have to worry about locker rooms either.

While I may prefer training at home, I can understand why most people prefer to train at a gym. Being around people with similar fitness goals can be motivating. Having a spotter while you bench press, or having conversation with someone next to you while you’re on the treadmill or elliptical, these experiences can add a solid social element to your workout experience.

Another angle to working out at the gym is not having to buy expensive equipment for home workouts and finding space to store them. A gym membership can sometimes be cheaper than buying a treadmill or other pricey apparatus, and it’s easier to go to the gym and use their equipment than taking out and putting away your own. Not many of us have the space for a bench and Olympic weight set, let alone an exercise bike. As far as saving space and not having to buy large equipment, the gym can be a better choice for many.

However, the drawbacks to working out at a gym are just as many as the positives. If you’re not comfortable exercising around other people, the gym may not be for you. This is especially true in the Instagram/Tik-Tok era, where people go to the gym to go viral as much as they do to get in shape. It’s not uncommon to see “gym bros” and fitness divas recording themselves doing outlandish exercises for social media; this can be unsettling for the average gym goer.

Also, in relation to the gym bros, there are some gyms where weight lifting becomes a measuring contest. It’s not uncommon to hear “how much do you lift?” Or, “Do you even lift, bro?” Even in the comment sections on YouTube videos, you’ll see people being berated for lifting with light weight and using proper form, rather than using heavy weights and burning themselves out. That kind of intimidation can cause people to avoid setting foot into another gym again. Working out at home eliminates the judgement and lets you be comfortable with your own workout.

Another drawback is the travel. When I had a gym membership, there were more than my fair share of days where I would blame a missed workout on weather conditions or being tired from work. Working out at home eliminated the excuses for me. I didn’t have to travel to exercise, so I could hop right into a workout at my leisure. Also, if weather didn’t permit me to exercise outdoors, I could easily get my exercise indoors. I found myself working out at home so much, I eventually cancelled my gym membership.

In the end, whether or not you exercise at the gym is a matter of preference. It’s up to you to do whatever helps you to stay consistent with your exercise regimen. And you’ll know that you’ve made the right decision once you see the results of your hard work.

The Power Of A Smooth Commute

For over a month now, I’ve managed to reap the benefits of a smooth commute to and from work. For 4 to 5 days a week, I’ve ridden my bicycle 1.5 miles to work, and 1.5 miles back home. Living in an area that’s practically a temperate forest, I’m surrounded by trees and a bit of wildlife here and there. Listening to my jazz music as I ride my bike down the back streets and long, quiet roads, I find myself in a state of mild bliss as I make my way to my daily job. And every day, I’m either early or on time with minimal effort, ready to start my day.

Riding my bike to and from work allows me to not only get a solid amount of exercise, but also allows me to be in my thoughts, mentally planning my day before work and planning my evening after work. It also allows me to de-stress after a long day, getting a good dose of the afternoon sun on my way home. Adding to that, I find that compared to my co-workers who drive to and from work, I’m less concerned about finding parking, as I secure my bicycle under a shady tree right off the parking lot. It adds a smooth and timely rhythm to my daily routine.

Compared to my commutes in The Bronx, my commutes lately have been productive and relaxing. Commuting in a major city had me at the mercy of so many challenges: trying to catch the bus and train on time, paying for cabs on days where mass transit is behind schedule, and rush hour trips home where the buses and subways are packed tighter than sardine cans. There were more than my fair share of days where the commute was even more frustrating than the work day.

While not everyone has the privilege of riding their bicycle to work, some of us do have methods of making our daily commute smoother. Some of us wake up early enough to beat the morning traffic, grab a breakfast, and come into work fresh and ready. Others have access to back roads that allow for a more scenic route than the main streets that most people travel on. There are various methods that allow us to avoid the headaches of a stressful commute.

Sometimes, even when morning gridlock is unavoidable, people use the time to catch up on their favorite audio activities, such as listening to the next chapter of their audio book, or listening to the latest episode of their favorite podcast. When I lived in the city, I used to listen to the latest episodes of Computer Talk Radio on my commutes home, just to keep my mind sharp with the latest current events in the tech industry. Even on those days where I was stuck in the sardine can that was the local subway, I still found ways to make my commute at least feel “smoother”.

Taking steps to de-stress yourself durning your commute can help free your thoughts for other things in your day that you may want to do. Planning on working on that side project of yours? Thinking of catching up with a friend or family member latter on in the week? Planning a fun family getaway? The less burned out you are mentally, the more energy you give yourself for the things that you want or need to do when you clock out.

As for myself, I’m looking forward to riding my bike home from work today. It’s a cloudy day, but the temperature is just right, the trees are as lush and green as ever, and the air is nice and clean. I’m making my trip home as therapeutic as can be.

Have We Normalized Burnout Culture?

Long ago, working one 9-to-5 job was enough to make a living. Someone like a dishwasher could rent a cheap apartment and still have enough to have a social life. In modern times, being part of the working class narrows down to two options: work multiple jobs to have your own place, or work one or two jobs and split the bills with a roommate or relative. And no matter what option you take, you’ll most likely find yourself running out of patience and energy before you realize it. Have we normalized burnout culture?

It seems that no matter where you turn, holding down one job doesn’t cut it for the majority of people, not including people with side hustles or passion projects that they’re getting off the ground. When I refer to a “job”, I’m referring to an occupation where you’re at the mercy of a supervisor. It seems lately that in the working class, people who hold only one job are becoming the exception to the norm. It’s so commonplace to have co-workers who divide their waking moments between two or three jobs, while stretching the minimal amount of sleep allotted to them. The side effect of this is increased irritability, which makes people more likely to be disagreeable in the workplace, which can negatively affect productivity and create a hostile work environment.

Sadly, we’re living in a society where everything is becoming increasingly expensive or rare. Housing costs have skyrocketed, gasoline prices are at an all-time high (unless you’re lucky enough to afford an electric vehicle), and even simple things such as eggs or baby formula have recently been low in stock and supply. It’s amazing that laundromats are still relatively affordable, and even then, so many of us lack the time to pull in a laundry day without sacrificing rest.

It seems that the ones who have managed to avoid the burnout culture that we’ve become subject to are the ones with streams of reliable passive income. The land owners, the stock holders, the CEO’s on top, and the ones who have unique services that they can charge big money for. The rest of us have found ourselves in a world where it’s the norm to be overworked and mostly underpaid. It’s not good for our mental and physical well-being, and it’s not good for the people in our lives who we affect.

Things such as meditation, healthy eating, and education seem to help short-term, but the unbalanced nature of burnout culture is one where eventually, something has to give. Consistent burnout leaves people hospitalized with numerous health problems before they even realize it. Physically, burnout can lead to constant headaches, hypertension, joint problems, and muscle deterioration, among other medical conditions.

The best way to look at burnout is to look at your body as a car engine. If your car engine is constantly overheating, it will be prone to break down faster, leaving you stranded and in need of a new engine. That’s why engines need coolants and lubricants to maintain it, as well as tune ups to make sure it’s in working order. Your body is the same as a car engine in its own way; if your body is constantly pushed to its limits without a break, you’re more prone to break down, just like the engine. Your body needs rest, proper nutrition, and regular medical checkups, the same way an engine needs oil changes, coolants, and tune-ups.

As for the current work culture creating burnout, it seems that workplace trends aren’t doing much to stave off employees being pushed to their physical and mental limits. While some supervisors may encourage employees to use their vacation time, it seems to be more common for employers to ask their employees to work overtime and crunch massive amounts of work into finite amounts of time.

While it is up to us as individuals to take personal steps to avoid embracing burnout culture, it is also up to the bosses in charge to take steps to avoid pushing employees towards potential burnout. Proper time management, handling priority matters in a timely fashion, and not shoveling massive workloads on employees are some minor steps that can make a major difference in preventing workplace burnout.

Regardless of the source of burnout, taking proactive steps in your life can counter any potential stress that you may encounter. No matter what life may hand you, take your happiness and peace into your own hands.

Book Update

Two years ago, I started work on my first book, a book on stress relief. I had finished the first draft within 4 months, thinking that the rest of the process would be smooth sailing. As any writer can tell you, the first draft is usually the easier part of the book writing process.

Over the next two years, I spent periods of time proofreading my work, updating information, and mulling over how to distribute the ebook. (Most people would say, “Just publish on Kindle”. I wanted to weigh my options instead of flying blind.) Every time I thought I was at the home stretch, the process became a bit longer and drawn out, especially trying to set time for myself outside of work.

Once the pandemic hit, the situation was a catch-22. The issue of stress and stress management were as relevant as ever, with people suffering emotional burnout at an all-time high. Yet my own situation was stretching me thin as well, pushing me to rely heavily on the very remedies and solutions I had put into my book. On the downside, work, travel, and the restrictions because of the pandemic had pulled me away from making progress with my book. On the upside, I found myself confidently able to tell people that the stress relief methods in every chapter work, because I relied on almost every single one to hold myself together.

As I’m finally able to finish up my final draft, I’m closer to publishing this labor of love. It’s a subject that was relevant when I first wrote the outline and thumbed through my research material, and it’s is more relevant than ever now.

Simone Biles: A Lesson On Wellness In The Olympics

This summer, Simone Biles shocked the world when she temporarily withdrew from the Olympics after her first two events. Amidst much speculation, the highly decorated gymnast shared with the media that, along with mental fatigue, she had experienced a phenomenon among gymnasts referred to as “twisties”, a sense of being disoriented in the middle of an acrobatic maneuver, not being able to tell which way is up. While many fellow gymnasts came to support her by confirming what she experienced was a real phenomenon, there were detractors coming out of the woodworks to denounce her actions, telling her to “suck it up”, even though many of them had no athletic background themselves.

No matter what symptoms come to the surface, many people experience the mental fatigue and burnout that comes with pushing your limits. Ms. Biles is the type of athlete who pushes her limits in everything she does on the mat, to the point of even having her own acrobatic maneuver named after her: “The Biles”. To push so hard, it’s only a matter of time before somone physically or emotionally breaks. The difference between Simone Biles and most people is the same difference between any professional athlete and most people: the whole world is watching them.

When Simone Biles withdrew herself, she did something that a lot of people forget to do: she gave herself a moment to gather her bearings. So many people talk of taking a moment to breathe, but when it comes to athletes, we’re conditioned to think that the best athletes are the ones that push with no breaks. Yet, if they have no chance to breathe and recover, doesn’t that set them up for burnout in the long run? What she did was let the world know that even the strongest of us need to come to terms with our weakest moments, breathe, regroup, and eventually recover.

As for Ms. Biles’ performance in the Olympics, once she gave herself that time to regroup and recover, she jumped back in the game just in time to earn a bronze medal in the balance beam, adapting her routine to compensate for any disorientation. It’s safe to say that if she hadn’t allowed herself that time to get her bearings together, she wouldn’t have recovered in such a triumphant way.

The lesson to take away from her experience? We all need a chance to recover, no matter who’s judging our performance.

Revival

In the most recent months of the COVID-19 pandemic, the term “revival” has been a constant talikng point here in NYC. A revival of the daily commutes and routines, a revival of weekend trips to movies and restaurants, a revival of people traveling to see their families after months in quarrantine and isolation.

For me, the past few months have been a personal revival. Having switched jobs, leaving a long distance part-time job for a full-time job closer to home, I’ve found a renewed interest in things that I haven’t been able to do since the pandemic hit. With the various life changes and circumstances that resulted from shutdowns and job changes, I found myself pulled away from various projects that I had been focused on, including this very blog. My waking moments were divided between work, travel, and sleep.

When I found the opportunity to work for a better-suited company, I took it. After over a year of being pushed to wit’s end because of work and the pandemic, I found myself in a better place with more time for myself. Lunch hours where I could work on things I enjoy, shorter work commutes where I didn’t have to race against the clock, and a much more consistent work schedule, where my rest days are always the same.

I found myself doing things that I promised myself that I would do. I visited my mom’s side of my family for the first time since the peak of the pandemic. I went to the beach and brushed up on my photography. I got back to work on a book that I began two years ago. And I’m back here on my blog that was in desperate need of an update. (Sorry.)

I hope that in the times that come ahead, you will find your own sources of renewal and revival. Whether you’re going to the movies again, back to the gym again, or if you decide to just go outside to the park like old times, do something that will revive your spirit and energy. Make your time that is coming ahead about your own revival.

Your Energy, Your Life

3 days ago, I got a vid call from one of my old co-workers while he was on shift. After we shot the breeze for a bit, he pretty much showed me all of my old co-workers and clients that I had once worked with, smiling and laughing with me through the video call. One thing that he kept saying, however, stuck with me: “We need you back. We need your energy.”

I could easily understand where he was coming from. When it comes to work environments, I’m a pretty lively and animated individual. I’m the type to make random movie quotes to get a laugh, or dance to whatever cheesy pop song comes on the radio or P.A. system to get a chuckle. I’m also a persistent worker, focused on getting the job done and doing it right, no matter what the job may be. I’m the type to get my hands dirty when others are reluctant to, the type to lead by example. Some would consider a lot of my habits to be those of an ideal employee. I’m simply a man who believes in giving my best, no matter what I’m doing.

Still, regarding the issue of “energy”, while I was at my old job, it felt as if my energy was being drained from me, day by day. Whether it was the frustrating commute, on-site incidents I was called frequently to resolve or prevent, or even errors in documentation that resulted from having to multitask on a regular basis, it felt as if I was losing my energy, no matter how often I brought levity to my work environment. I felt as if my energy was being used to push me into a loop going nowhere, that the glass ceiling of the organization was going to continue to hold me back unless I did something about it. So, I took what little energy I had left for myself and took the opportunity for a career and company change.

Leaving my old job was bittersweet, but even though I had put so much of my energy into bettering the lives of the people there, it was time for me to put my energy to bettering myself and renewing myself.

In the past 6 months since I had left and started my new job, I feel that my energy has actually been returning to me. I’m working less hours, and some days can be more frustrating than others, but overall, I feel more renewed than I have in the past decade. I’m eating healthier and losing weight, I’m sleeping better, even on days when I only manage 5 to 6 hours of sleep, and I’m refocusing my spare time on endeavors outside of my job, including this blog. While my old co-workers may think that they need my energy in their environment, in truth, I needed to renew my energy for my own life.

The bottom line is that your energy should be utilized for yourself and by yourself. If you feel that there are people or circumstances that are draining your energy constantly, it’s time that you did something about it. Change your social circle. Change your daily diet. Change your activities. Change your job if you can. Take small steps. Meditate. Drink water. Read more and educate yourself. Indulge in a passion project. Do what needs to be done to renew yourself.

In the end, your energy belongs to YOU, and no one else.

Revisiting Meditation

It has been a while since I touched upon the topic of meditation and its benefits. With so much going on, it’s a topic that’s worth revisiting.

For the past 6 months, my life has been overwhelmed by work, social distancing protocols to counter the COVID-19 pandemic, and numerous other current events that affect my daily life. I tend to find myself constantly exhausted lately, between work and work commutes and trying to keep up with personal aspects of my life. In fact, the book that I had been working on almost got lost in the mix of my daily grind, and just recently, I have gotten back into finishing up my final draft of it. In short, I had lost focus in my life.

It was a co-worker who reminded me of the benefits of meditation. This particular co-worker happens to be a wellness enthusiast, in ways that make me almost look like an amateur. She is a yoga enthusiast, an active vegetarian, and, like myself, a firm believer in meditation. She encouraged me to take time to meditate on a daily basis, and thankfully, I was no stranger to meditating.

Starting two weeks ago, during my 15 minute breaks, I’d use 10 of those minutes meditating to my favorite instrumental track for relaxing. Breathing in and out, slowly, focusing my energy on my diaphragm, sometimes closing my eyes, other times focusing on a single spot in the room, like an empty chair, or a tile on the floor. At the end of these meditations, I’d feel balanced and renewed, as if I had just taken a 1-hour rest.

Coincidentally, I had started blending fruit smoothies at work, consisting of basic ingredients, such as bananas or crushed pineapple, adding a fruit nectar such as guava or soursop. The increased plant-based nutrition seems to have a positive effect on my body, which makes the meditation more effective.

Meditation is meant as a way to rejuvenate the mind and body, and if the nutrition intake is healthy, the body is able to benefit more from the rejuvenation.

If mental and emotional stress have been taking a toll on you in this time, take my experience into mind and get into meditation. And don’t forget to take positive steps in your nutrition as well.