Shopping Cart
Your Cart is Empty
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should be receiving an order confirmation from Paypal shortly.Exit Shopping Cart

Peacemaker Solutions

Peace in the Midst of Conflict



Happy New Year!

Posted on January 2, 2018 at 11:20 AM

Happy New Year, Everyone!  

I hope that you will consider working towards having a more peaceful year by prioritizing rest, relaxation, and exercise on a more consistent basis.  The mental and physical health benefits are life changing!  Check out this article by Mental Health America detailing the highlighted benefits of incorporating more rest, relaxation, and exercise on a daiy basis.

Rest, Relaxation and Exercise

It can be hard to maintain a healthy lifestyle in the hustle and bustle world that we live in. If you are in school, commuting to work and/or taking care of your family, time can seem to evaporate. Taking good care of your body and mind can make a difference in how healthy you are in general and how well you cope with change. Exercising, relaxing and getting enough rest will help you do better and enjoy life more. Taking good care of yourself may require a little extra time and effort, but it’s worth it.


Getting the correct amount of quality sleep is essential to your ability to learn and process memories. Additionally, sleep helps restore your body’s energy, repair muscle tissue and triggers the release of hormones that effect growth and appetite.1

Just like exercise, the amount of sleep you need depends on your age. The National Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for adults.2

Quality of sleep matters too. Quality of sleep refers to how much time you spend in REM (rapid eye movement) sleep. REM is the most restorative of the 5 cycles of sleep and should account for one-fourth of the time you spend sleeping. For example, an adult who sleeps 8 hours in a night should spend a total of 2 hours in REM sleep.

If you don’t get enough sleep, or good quality sleep every once in a while, you may notice that you wake up feeling groggy, not well rested, and experience difficulty concentrating. If you consistently do not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches and depression. Try to stay in the suggested guidelines for amount of sleep - getting too much sleep on a regular basis can be problematic for health as well.3

If you feel as though you are not getting enough sleep on a regular basis and it is affecting your work or personal life, talk to your primary care doctor to discuss whether you may have an underlying sleep disorder, like insomnia or sleep apnea.

Tips for Getting a Good Night's Sleep

  • Avoid stimulants like caffeine and nicotine in the evening.
  • Set a wake and sleep schedule to go by every day of the week, including weekends.Your body temperature drops during sleep--keep your thermostat at a cool, but comfortable, temperature between 60-70 degrees.
  • Avoid afternoon naps.
  • Try not to watch TV or do work in bed; if you do, stop an hour before you would like to be asleep so your brain has time to unwind.
  • If you typically exercise in the afternoon or evening, try to fit your workout in earlier in the day.

Did You Know?

  • Insomnia in the US workforce costs businesses over $63 billion in lost productivity over the course of a year.4
  • 50% of American adults do not get the recommended amounts of aerobic and muscle-strengthening exercise.5


While there are no specific guidelines for how much relaxation a person should incorporate into their lifestyle, making time to unwind and enjoy life is an important part of maintaining good health. Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood. Deep relaxation has many other potential benefits as well—it can decrease blood pressure, relieve pain, and improve your immune and cardiovascular systems.6

Making time to find enjoyment is also an important element of relaxation. Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation and can reduce anxiety.

If you aren’t getting enough time to relax, you may find yourself feeling tense and stressed out. Long-term stress, if not addressed, can cause a host of health issues, including chest pain, headaches, digestive issues, anxiety, depression changes in sexual desire and the ability to focus.7

Quick Ways to Relax

  • Release the body’s feel-good hormones—serotonin, prolactin, and oxytocin—and lower the stress hormone, cortisol, by petting a dog for 15 minutes.9
  • Human touch releases serotonin, and reduces blood pressure and heart rate, making you more relaxed.10 A nice massage, or a simple hug may help put you at ease.


Getting the appropriate amount of exercise benefits nearly all aspects of a person’s health. Not only does exercise help control weight, it also improves mental health, mood, chances of living longer, and the strength of your bones and muscles.8

Adults ages 18 and over (including older adults) need at least 2½ hours of moderate aerobic activity each week and muscle strengthening exercises twice a week. Children and adolescents need an hour of physical activity every day, with vigorous activity at least 3 days each week. They also need muscle and bone strengthening exercises at least 3 days of the week.8

Moderate intensive activities include briskly walking, gardening, playing doubles tennis or a leisurely bike ride. Vigorous intensive activities include jogging, running, swimming laps, jumping rope, hiking or group activities like Zumba or step aerobics. Muscle-strengthening activities to include in your routine twice a week include yoga, lifting weights, resistance band exercises and body-weight resistance activities like push ups and sit ups. You don’t have to spend hours on a treadmill each day to meet the recommended amounts of physical activity. Ten minutes of moderate or vigorous activity at a time 15 times a week (roughly twice a day) will take care of it.

Not getting enough exercise puts you at increased risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, high blood pressure and some cancers. Additionally, if you sit or stand for too long, you are more likely to have back pain, so it is important to alternate standing and sitting throughout the day and make sure to move around periodically.8





4Kessler RC; Berglund PA; Coulouvrat C; Hajak G; Roth T; Shahly V; Shillington AC; Stephenson JJ; Walsh JK. Insomnia and the performance of US workers: results from the America Insomnia Survey.SLEEP 2011;34(9):1161-1171.

5Schoenborn CA, Adams PF, Peregoy JA. Health behaviors of adults: United States, 2008–2010. National Center for Health Statistics. Vital Health Statistics 10(257). 2013.

6Benson H, Casey A, Dadoly A, et al., eds. Stress Management: Approaches for preventing and reducing stress. A Harvard Medical School Special Health Report. Boston, MA: Harvard Medical School; 2008.



9Neurophysiological correlates of affiliative behaviour between humans and dogs. Odendaal JS, Meintjes RA.Vet J. 2003 May;165(3):296-301.

10More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Light KC, Grewen KM, Amico JA. Department of Psychiatry, University of North Carolina, CB 7175 Medical Building A, Chapel Hill. Biol Psychol. 2005 Apr;69(1):5-21. Epub 2004 Dec 29

Categories: Counseling, Therapy

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply golden goose
10:01 AM on June 23, 2021 
Thank you so much for giving everyone such a breathtaking opportunity to read from this site. It is often so amazing and packed with a great time for me personally and my office acquaintances to search your web site really three times weekly to find out the newest tips you will have. And definitely, I'm just at all times fulfilled concerning the dazzling solutions you give. Certain 1 areas on this page are undeniably the simplest I've ever had.
golden goose
Reply yeezy 500
9:53 AM on June 23, 2021 
Thank you so much for giving everyone such a brilliant chance to discover important secrets from this website. It is usually very lovely and as well , stuffed with fun for me personally and my office mates to search your website nearly three times weekly to read the latest tips you will have. And definitely, we're usually amazed with your terrific concepts served by you. Selected 4 facts in this post are truly the most effective we've ever had.
yeezy 500
Reply jordan shoes
9:45 AM on June 23, 2021 
I simply wanted to appreciate you all over again. I am not sure the things that I might have accomplished in the absence of the actual solutions documented by you on that problem. Entirely was an absolute challenging circumstance in my opinion, but discovering a well-written tactic you handled it took me to cry over delight. I'm grateful for this help and even pray you really know what a powerful job your are carrying out training the others by way of your webblog. Most likely you have never met all of us.
jordan shoes
Reply lebron 16 shoes
9:41 AM on June 23, 2021 
I simply had to say thanks yet again. I'm not certain the things I could possibly have handled without those thoughts shared by you regarding that subject. Completely was an absolute intimidating crisis in my position, nevertheless looking at a specialised manner you handled it made me to leap with delight. Now i'm happier for this work and then sincerely hope you find out what a powerful job you're undertaking training many people via your blog. Most likely you have never met any of us.
lebron 16 shoes
Reply kyrie irving shoes
9:21 AM on June 23, 2021 
I wanted to send you the very little remark to finally thank you so much over again for your awesome guidelines you have featured in this article. It is simply pretty generous of people like you to make without restraint exactly what a few individuals might have supplied as an electronic book to make some dough for themselves, chiefly given that you might well have tried it if you wanted. The secrets as well served as a fantastic way to comprehend someone else have the identical dream like my very own to grasp somewhat more on the topic of this matter. I believe there are many more pleasurable moments ahead for individuals who take a look at your blog post.
kyrie irving shoes
Reply moncler jackets
9:19 AM on June 23, 2021 
My husband and i have been more than happy when Chris managed to round up his basic research using the precious recommendations he acquired out of your blog. It is now and again perplexing just to continually be giving for free helpful tips the rest may have been trying to sell. We figure out we have the blog owner to be grateful to for this. All of the explanations you have made, the simple web site navigation, the friendships you will help promote - it's all extraordinary, and it's letting our son in addition to us recognize that the idea is exciting, which is certainly really important. Thanks for the whole thing!
moncler jackets
Reply steph curry shoes
9:18 AM on June 23, 2021 
I wanted to create you this very little note in order to thank you so much as before with the unique methods you've contributed on this site. It is particularly open-handed with you to deliver unhampered what exactly most people might have advertised for an e book to get some profit for themselves, mostly now that you might well have done it in case you decided. These advice likewise acted to become a great way to be certain that many people have the identical fervor much like my personal own to understand more regarding this problem. I am certain there are some more enjoyable times up front for folks who read your website.
steph curry shoes
Reply yeezy
9:18 AM on June 23, 2021 
Thanks so much for providing individuals with such a nice opportunity to read critical reviews from this site. It can be very enjoyable and as well , full of a lot of fun for me personally and my office peers to visit your site really thrice in one week to study the latest guidance you have. Of course, I'm also certainly happy with the mind-boggling things you serve. Certain 3 ideas in this posting are essentially the most efficient I have ever had.
Reply birkin bag
9:17 AM on June 23, 2021 
Thank you for your own effort on this blog. Debby really likes doing internet research and it's really easy to understand why. We know all regarding the dynamic means you provide useful thoughts on your website and therefore attract response from other individuals on the topic plus our own daughter is now being taught so much. Enjoy the remaining portion of the year. Your performing a brilliant job.
birkin bag
Reply golden goose shoes
9:16 AM on June 23, 2021 
I enjoy you because of all of the work on this web page. My mom loves engaging in research and it's really simple to grasp why. Almost all hear all about the compelling manner you give insightful tips by means of the blog and as well as welcome response from some other people about this article then our favorite princess is undoubtedly understanding a lot of things. Take pleasure in the rest of the new year. You are always doing a dazzling job.
golden goose shoes
Reply kevin durant shoes
9:16 AM on June 23, 2021 
I am commenting to make you understand what a excellent encounter our girl went through using the blog. She came to understand a good number of details, most notably what it is like to possess an incredible giving heart to let other folks with ease comprehend specified complicated matters. You actually exceeded our own expected results. Thank you for presenting those informative, healthy, educational and fun tips about your topic to Jane.
kevin durant shoes
Reply off white
9:04 AM on June 23, 2021 
Thank you a lot for giving everyone an exceptionally terrific opportunity to read in detail from here. It's usually so excellent and as well , packed with fun for me and my office peers to visit your blog more than thrice every week to study the new secrets you have got. And definitely, I'm so certainly motivated considering the magnificent strategies served by you. Some 1 facts in this post are in truth the best we have all ever had.
off white
Reply ScottAlaro
8:02 AM on June 23, 2021 
Excellent and high-quality live sex absolutely free and easy to watch on any device, just
Reply supreme clothing
8:01 AM on June 23, 2021 
I wish to show my passion for your generosity supporting men who actually need assistance with the subject. Your special commitment to getting the message all through came to be incredibly effective and have regularly made some individuals like me to get to their desired goals. Your new informative tips and hints signifies a great deal to me and far more to my colleagues. Many thanks; from everyone of us.
supreme clothing
Reply michael jordan shoes
7:57 AM on June 23, 2021 
I precisely wanted to thank you very much again. I do not know the things that I might have created without those creative ideas shown by you relating to such a question. It seemed to be a frustrating issue in my opinion, nevertheless viewing the very expert manner you managed that made me to jump over contentment. I'm just happier for this service and pray you recognize what a powerful job that you're putting in training people today through the use of your websites. Most probably you've never got to know all of us.
michael jordan shoes
Reply longchamp
7:33 AM on June 23, 2021 
I wish to show my appreciation for your kindness for folks who really need help on this important subject. Your personal commitment to getting the message all around had become remarkably beneficial and has usually encouraged associates much like me to achieve their ambitions. Your own helpful suggestions denotes a great deal a person like me and even further to my mates. Warm regards; from each one of us.
Reply hermes
7:26 AM on June 23, 2021 
I needed to post you the very small observation to help say thanks once again with the nice strategies you have shown above. This has been certainly seriously open-handed with people like you to make without restraint precisely what a number of us could have offered for an e book in making some bucks for themselves, even more so considering that you could have tried it if you considered necessary. The guidelines additionally acted like a easy way to realize that other people have the same eagerness the same as my personal own to understand many more with regard to this condition. I believe there are thousands of more pleasant opportunities in the future for those who browse through your blog post.
Reply curry shoes
6:35 AM on June 23, 2021 
I simply had to appreciate you all over again. I'm not certain what I could possibly have used in the absence of the advice contributed by you relating to my field. It truly was a frightening scenario for me, but observing the very specialised way you dealt with that took me to weep over delight. Extremely happier for the work and then expect you are aware of a great job you are always providing instructing most people through your webpage. More than likely you've never got to know all of us.
curry shoes
Reply off white shoes
6:34 AM on June 23, 2021 
My spouse and i got so thankful John managed to finish up his researching with the ideas he had from your own site. It's not at all simplistic to simply continually be offering strategies which often most people have been selling. So we recognize we have got you to give thanks to for this. All the explanations you've made, the straightforward site menu, the friendships you assist to foster - it's got mostly astounding, and it's letting our son and us reckon that the situation is thrilling, which is certainly seriously mandatory. Many thanks for the whole lot!
off white shoes
Reply hermes birkin
6:32 AM on June 23, 2021 
Thank you a lot for providing individuals with an extraordinarily splendid possiblity to check tips from this blog. It really is very good and packed with fun for me and my office peers to search your site nearly three times in one week to read the new guidance you will have. And indeed, I am certainly fascinated with all the amazing solutions served by you. Certain 2 ideas on this page are in truth the best we've had.
hermes birkin