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Health

8 nontraditional empathy cards that are unlike any you've ever seen. They're perfect!

Because sincerity and real talk are important during times of medical crisis.

via Stock Vector

True compassion.

When someone you know gets seriously ill, it's not always easy to come up with the right words to say or to find the right card to give.

Emily McDowell — a former ad agency creative director and the woman behind the Los Angeles-based greeting card and textile company Emily McDowell Studio — knew all too well what it was like to be on the receiving end of uncomfortable sentiments.

At the age of 24, she was diagnosed with Stage 3 Hodgkin's lymphoma. She went into remission after nine months of chemo and has remained cancer-free since, but she received her fair share of misplaced, but well-meaning, wishes before that.

On her webpage introducing the awesome cards you're about to see, she shared,

"The most difficult part of my illness wasn't losing my hair, or being erroneously called 'sir' by Starbucks baristas, or sickness from chemo. It was the loneliness and isolation I felt when many of my close friends and family members disappeared because they didn't know what to say or said the absolute wrong thing without realizing it."

Her experience inspired Empathy Cards — not quite "get well soon" and not quite "sympathy," they were created so "the recipients of these cards [can] feel seen, understood, and loved."

Scroll down to read these sincere, from-the-heart, and incredibly realistic sentiments.

Emily McDowell Studio

Emily McDowell Studio

Emily McDowell Studio

Emily McDowell Studio

Emily McDowell Studio

Emily McDowell Studio

Emily McDowell Studio

Emily McDowell Studio

Pretty great, right? If you know someone who's in the less-than-ideal position of dealing with a serious illness, you can purchase any of these eight cards to share with them.

Visit Emily McDowell Studio's shop to select the card(s) you need. They're $5.00 each.

(We're not being paid to share these, nor were we asked to do so. We came across the cards and I loved them, so I reached out to Emily McDowell Studio and asked if I could share them with you. Unfortunately, a lot of us know someone who could use a card like one of these.)


This article originally appeared on 05.06.15







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Health

Want to fall asleep faster? People share their favorite hacks for nodding off quickly.

These mental and physical tricks may help you drift into dreamland.

Photo by Ivan Oboleninov/Pexels

Want to fall asleep faster? Try these tricks.

Sleep is a biological imperative for every human being, so it doesn't seem like it should be a hard thing to do. For some people, however, falling asleep is a challenge, no matter how tired they are.

Experts have some advice for good sleep hygiene that helps lay the foundation for falling asleep, such as keeping a regular sleep schedule, following a consistent before-bed routine, dimming lights, avoiding screens late in the evening, getting sunlight early in the day and basic health habits like exercising, eating well and avoiding smoking.

That's all well and good, but what about when you're actually in bed with the lights off and simply can't fall asleep because your body is buzzing or your mind is racing?

That's where some simple tricks to help yourself drift off to sleep can help. Some tricks are physical and some are mental, so what sounds helpful may depend on what's preventing you from falling asleep. As with most things, different things work for different people, so it's worth experimenting with a few, but here are some hacks people on Reddit swear by to fall asleep quickly.

Listen to boring bedtime stories

"On Spotify there is a podcast called 'Nothing much happens: bedtime stories to help you sleep.' Each episode is around half an hour but the storyteller tells the story twice and the second time she tells it with a slower pace. I am really curious how she tells the story slower but I was never able to make it to the second half. Sometimes I try to focus and promise myself that I will remember the story when I wake up the next morning. However, I can't recall anything. Nothing much happens, so it's extremely boring and my brains shuts down pretty quickly."

"There's also one called 'I Can't Sleep' where the host reads random articles from the internet, mostly Wikipedia pages. His voice is super soothing and I rarely make it past the first 15 minutes or so of an episode."

"'Sleep with Me' podcast by Scooter. Same concept as what everyone else said. But wow! There’s a lot of sleep podcasts!!"

Make up your own bedtime story

"I used to have bad insomnia when I was younger, and the only thing that seemed to work for me was imagining a story. I would set the setting, the premise, the characters, and start coming up with it. Basically, I was kick starting the dreaming process. I'd be asleep within a few minutes."

"This has been my trick for years…I’m not even that creative, I’ve probably restarted the same 3 or 4 narratives hundreds of times, but never get anywhere close to the end."

"I scrolled and scrolled because I knew I'd find something like this. I create crazy ass stuff in my head. Sea levels rise 100 feet and I built a bunker and have to save people I know. Lead singer of a killer band. Qb of a team. I invented a machine that does all your daily grooming as you sleep. Just weird shit. Usually out in a few minutes."

Create an alphabet-based list

"Trying to find 5 names with each letter. I usually fall asleep by K or L."

"I do this with animals: aardvark, antelope, etc. I usually fall asleep by B or C."

"Similarly I pick a category. Countries, cities, street names, etc and run through the alphabet."

"This one is foolproof for me. Never gotten the whole way through the alphabet."

Imagine you're on a boat or in a hammock

"The boat technique. A military buddy told me about it when he was stationed in Mali. Imagine yourself in a small boat, on a stream running through a forest with the canopy above you and the sun shining through, or drifting on a lake under a starry sky. Let yourself drift."

"I figured out the boat one myself as a child, except it was a raft on very gentle waves. And the Scooby Gang were hanging out with me."

"I sometimes picture myself in a hammock in a rainforest, with various animals snuggling around and on top of me. I love animals, so this is meant to relax me and make me feel safe. I use a weighted blanket, so I try to picture different animals draped over my legs to justify the weight of the blanket."

"Picture yourself on a hammock hanging between two palms on a beach at night, focus on the waves and electricity enveloping your body from each palm."

Breathe—but very, very slowly

"Breathing. Slow deliberate breathing. Count the same for in and out. And for every breath out, try and relax your muscles. I just keep doing that. Works most of the time."

"Came to say this. Breathing exercises have changed my life <3 started doing them after losing my dad and depression wouldn’t let me sleep. I read about it, was like uh whatever bullshit, but I tried it, and then… I woke up the next morning?! Been doing them for 7 years now. Even my man is like how the F do you pass out in 10min?! Breathe in……. Breathe out…. Think about nothing but the breaths, feel the oxygen in your blood increasing, think about your veins running alllll up and down your body. How your muscles relax into the bed… the pillow is so soft… breathe in… breathe out."

"My hack is similar as in I take the deepest breath I possibly can, then hold it for as long as I can, then release it as slow as I can. I never needed more than 3 reps of this to fall asleep. The heart rate slows down and the brain quiets down pretty fast with this."

"I breathe super slow to 10 and then force my left arm to relax and not move from now on like I shut it down. Then I do the same with my right arm, then left leg and right left. Then I do the torso and then finally try to shut off my head. I heard Marines use a similar technique to fall asleep."

More specifically, the 4-7-8 breathing technique

"When I really need to sleep, I use the '4-7-8' breathing technique. Inhale for 4 seconds, hold for 7, exhale for 8. Works like a charm most of the time"

"I swear by the 4-7-8 breathing technique. Inhale for 4 seconds, hold for 7, and exhale for 8. Works like a charm! 😴"

"I use 4:7:8 breathing : inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Count at the speed you are comfortable, my understanding is that it's the ratio that's important, rather than the amount of time. This breathing pattern effects the oxygen levels in your brain in a way that brings you into parasympathetic activation (sometimes called 'rest and digest mode.')"

Tensing and relaxing your muscles (aka "progressive relaxation")

"Progressive relaxation. Tense your toes, breathe in for a 5 count, hold for 5, and then relax as you exhale. Then your calves, then your thighs, your butt, your core, etc."

"Focus on a muscle group. Be it feet, calves, thighs, and just work your way up. Flex your muscles as hard as possible, get that adrenaline going. And after a bit, relax. Slowly work your way up to your head and face. You can feel the waves of calm wash over each section once they relax."

"My dad taught me something similar. While reclined, imagine creating a wave with your body by gently imagining you are putting downward pressure on your sleeping place starting with your head, then shoulders, then back, then legs and then your feet. I sleep on my side so I go head, shoulders, hips, knees then feet."

Hopefully trying some of these tricks will help you find what works to help you fall asleep more easily and quickly. Sweet dreams, everyone!

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Wellness

The calm after the storm: how CBD creams are changing pain management

Revolutionizing pain relief: How CBD creams offer natural, effective management

Photo by CRYSTALWEED cannabis on Unsplash
woman in white knit sweater sitting on white sofa

The world of pain management is changing quickly, and it's largely thanks to the benefits CBD cream offers. CBD cream is formulated with hemp oil and is applied topically to penetrate the skin and ease pain and swelling caused by arthritis, orthopedic injuries, or muscle overuse. Whether you're trying to avoid prescription pain relievers or are looking for a more natural and effective topical pain product, CBD creams are well worth considering.

What Is CBD?

CBD is one of many cannabinoids found in the marijuana plant and hemp plant. Unlike THC, it’s non-psychoactive and won’t make you feel high. CBD has a long list of potential benefits, including relaxation and sleep support.

This compound is used to make various hemp products, including gummies, drinks, and CBD oil. CBD cream is the unsung hero of hemp products, and it can help to alleviate pain and inflammation.

Unlike oral CBD oil, which provides general pain relief, CBD cream is applied topically and delivers targeted relief where it’s needed most. CBD oil, cream, and other infused products are federally legal if they’re derived from hemp containing less than 0.3% THC based on dry weight.

Topical cannabis cream doesn’t enter the bloodstream, so even if a product is made with full-spectrum hemp extract and contains traces of THC, it won’t cause you to fail a drug test. Many customers use topical CBD daily and applaud its effectiveness, saying it relieves discomfort and swelling.

Potential Benefits of CBD Creams and Lotions

Here's a closer look at the key health benefits people often experience with hemp topicals.

Pain Relief

CBD topicals may relieve both chronic and acute pain. People with arthritis often apply CBD cream to their joints, with many users claiming noticeable relief and improved mobility within minutes of application.

Athletes use topical CBD products to relieve muscle pain after difficult workouts. CBD can also aid in recovery, allowing athletes to train harder and longer with shorter recovery periods in between.

If you have an acute injury, such as a sprained ankle or stress fracture, applying CBD cream to the affected area may provide relief. People who prefer to avoid prescription and over-the-counter pain relievers often find topical CBD to be an effective, natural, non-addictive alternative.

Reduced Inflammation

Hemp cream not only relieves pain but also reduces swelling. Pain and swelling often go hand-in-hand, especially with chronic conditions like arthritis. By alleviating inflammation, topical CBD could further ease pain and enhance mobility.

CBD's anti-inflammatory properties make it a good remedy for migraines and headaches, which often have an inflammatory component. Applying hemp cream to the forehead and neck can lessen inflammation, reducing nerve pressure and minimizing the severity and frequency of headaches and migraines.

Softer, Healthier Skin

Most CBD creams are formulated to be gentle and suitable for sensitive skin. They contain ingredients like aloe vera, shea butter, and essential fatty acids with moisturizing and anti-aging properties. As such, you may notice an improvement in skin health after using a CBD topical like cream or CBD oil lotion. Some brands even make specialized CBD creams to help manage rosacea and other skin conditions.

Stress Relief

Physical discomfort can lead to stress, and high stress levels can further exacerbate pain. CBD cream works to soothe both pain and stress simultaneously.

CBD topicals made with full-spectrum hemp extract typically contain additional active hemp compounds. These compounds—including terpenes, THC, and minor cannabinoids like CBN and CBG—work in conjunction with CBD to assist with stress relief. So, if you're seeking to manage both pain and stress, be sure to look for CBD cream made with full-spectrum hemp extract.

Better Sleep

Many people take CBD oil before bedtime for sleep support, but CBD topicals can also promote relaxation and make it easier to fall asleep. They’re especially helpful if your discomfort frequently keeps you awake. Just apply some CBD oil lotion, and before long, you'll feel mentally and physically relaxed enough to drift off into dreamland.

Again, if your goal is better sleep, a CBD product made with full-spectrum hemp extract is the best choice. The extra terpenes and cannabinoids in full-spectrum hemp extract enhance the sleep-inducing effects of CBD topicals. Furthermore, lavender oil can help promote relaxation, so look for creams made with this ingredient.

How CBD Works for Pain Management

Research on how CBD relieves aches, soreness, and discomfort is ongoing. According to existing evidence, CBD interacts with your body's endocannabinoid system. It binds with CB1 and CB2 receptors, triggering the release of various neurotransmitters associated with pain relief.

CBD also has anti-inflammatory properties. By reducing swelling in the body, it can alleviate pain. For instance, if inflamed tissues press on a nerve, taking cannabis oil or using topical CBD can reduce the inflammation, resulting in less pressure on the nerve.

Finally, CBD seems to relieve pain by managing the stress that typically accompanies physical discomfort. This effect is especially pronounced in patients with conditions like fibromyalgia, who sometimes get stuck in a loop where their pain exacerbates their stress, and their stress worsens their pain.

How To Use CBD Creams and Lotions

Using CBD cream, CBD lotion, or topical CBD oil is simple. Here are a few tips to help you use these topical products most effectively:

Who Should Use CBD Topicals?

If you struggle with chronic discomfort, inflammation, or achy joints resulting from arthritis, injury, or muscle overuse, using topical CBD daily can provide relief.

If you have sensitive skin, make sure the cream you purchase is suitable for you and made with gentle ingredients. Aim for products free from parabens, sulfates, phthalates, artificial colors, and other potential irritants and formulated with all-natural ingredients like pure CBD oil from the cannabis plant.

More research is needed on the safety of using cannabis cream while pregnant or breastfeeding. That said, many health experts currently recommend erring on the side of caution and avoiding all products containing hemp extract—including CBD oil and cream—while pregnant or nursing.

Potency

Check the product’s potency and usage recommendations. Some CBD oil creams are stronger than others, so it's important to follow the directions on the product label. Most topical products include detailed information on how to use them.

Ingredients

Choose CBD cream with moisturizing ingredients, like aloe vera and shea butter, to keep your skin from becoming dry.

If you have sensitive skin, look for CBD products free from synthetic fragrances and artificial colors to reduce the risk of skin irritation. Those with natural fragrances like lemongrass or lavender oil tend to be better tolerated.

Many CBD skin cream products contain peppermint oil or menthol extract for a cooling sensation and additional alleviation of discomfort.

Lastly, some manufacturers cut corners and use inferior ingredients—like parabens and fillers—in their products, so purchasing your cream from a reputable supplier is crucial. Look for options made with pure hemp extract or hemp seed oil and other natural ingredients. Ideally, the product should be third-party lab-tested with the results available on the company’s website. This type of transparency is a good sign that a brand is trustworthy.

Application

Apply CBD cream topically to clean, dry skin. Don’t apply it over makeup or to sweaty skin, as this can lessen absorption. Rub the cream into your skin to ensure it absorbs fully. Wait about 10 minutes before covering the area with clothing. Check the label on your CBD lotion for instructions and application tips.

Potential Side Effects of CBD Topicals

It’s rare for users to experience adverse effects when using topical CBD oil or cream. However, the following side effects may occur:

Skin Irritation

Skin irritation is the most common side effect of topical hemp cream and CBD oil lotion. The CBD doesn’t necessarily cause this; it can be a reaction to other ingredients in the cream, such as synthetic fragrances or cetyl alcohol. If you experience skin irritation, try switching to a different formula or contact your doctor for guidance.

Dry Skin

Some users experience skin dryness after using CBD topicals. You can avoid this by choosing a topical CBD oil, lotion, or cream with moisturizing ingredients like cocoa butter or aloe vera.

Drug Interactions

CBD can interact with or reduce the efficacy of certain medications, including anticoagulants, seizure medications, and some antidepressants. If you’re taking medications or supplements, check with your doctor before using hemp cream or any hemp-infused products.

Conclusion

CBD topical creams are a great choice if you're looking for a natural way to manage physical discomfort. These CBD products are transforming the world of pain relief as more customers discover their benefits. They come in a wide range of formulas, many of which are cruelty-free. From roll-ons to lotions, there’s a CBD topical out there for everyone!

Related Articles

Best CBD for joint pain: 5 CBD products to relieve pain and inflammation

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Health

Here’s a military trick that can help you fall asleep in 2 minutes

It was created to help fighter pilots.

via DVIDShub / Flickr

No better time to grab a little shut eye.

For those in the military, sleep can mean the difference between life and death. But shut-eye can be very hard to come by, especially during active conflict.

According to Sharon Ackman, the U.S. Navy Pre-Flight School developed a scientific method to help its pilots fall asleep. Through this technique, 96% of the pilots were able to fall asleep in two minutes or less.

If pilots could fall asleep during war, you should be able to use it to knock out in the comfort of your bedroom.

Here's how to do it:

Step 1: Relax in your seat

health, military sleep, meditation

Sleeping in difficult environments.

via DVIDShub / Flickr

Given the space restraints of a typical plane, the pilots were taught to sleep in a seated position. They put their feet flat on the ground, while relaxing their hands in their laps.

Breathe slow, deep breaths while relaxing every muscle in your face and letting your forehead, cheeks, mouth, tongue, and jaw go limp.

Step 2: Relax your upper body

Let your shoulders drop as low as you can. Allow the muscles in your neck go lifeless.

Starting with your dominant side, let your bicep feel like it's falling off your body. Then move to your forearm, hand, and fingers. If a muscle isn't relaxing, tense it first, then let it go loose.

Slowly exhale your tension.


Step 3: Relax your lower body

Tell your right thigh muscle to sink, then move down your leg, saying the same thing to your calf, ankle, and foot. Your leg should feel like it has sunk into the ground. Then move on to your left leg.

The final step is to clear your mind for ten seconds. You can do this by paying attention to your breath as it moves through your nostrils or holding a static image in your mind.

Once your body is relaxed and your mind quiet, you should slip away into darkness.

For more information on this sleep technique, check out Ackman's Medium blog.


This article originally appeared on 04.11.19

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