A Few Ways to Being Happier This Coming Year

Here is a look at a few ways to make you happier in the upcoming year. 

These past 52 weeks weren’t the best when it came to mental health, between the very real development of election anxiety to the tragic events that happened regularly. How could a person not live in a perpetual state of stress?  If you’re still looking for a 2017 resolution, you could do a lot worse than prioritizing your mental health. But seeing as that can feel like a lofty or ambiguous goal, it may help to break it down into smaller, more actionable steps.

That’s where these simple tips come into play. Below are just a few techniques that will help you manage overwhelming bouts of stress next year, which will effectively make you a calmer and happier human being: 1. Just breathe.  Your body already has a built-in stress fighter: Your mind and your lungs. Follow the rhythm of this graphic to get your breath in sync and find a little calm: Added tip: you can use breathing and counting backwards starting in the 80's to help you fall asleep. This will take your mind off the troubling issues. Bonus tip: In addition to focusing on your breath, try “grounding” yourself by taking stock of your surroundings and engaging your five senses. Tell yourself “I feel my feet are planted on the ground,” “I hear the television is on in the background” or whatever else you’re noticing about the present moment. This may help ease your stress.  2. Go for a walk outside at least once a week. Exercise ― even if it’s just walking ― can affect your mental health in profound ways. I have never met anyone who said they felt worse after working out. Just walking will lift you mentally.  But you may be missing out on a few added perks by keeping your workout indoors. Research shows taking a walk in nature can alleviate depressive symptoms and significantly increase your mood. There’s something to be said for a little sunshine with your stroll  .3. Try new experiences. Forget retail therapy ― try adventure therapy. Studies show that spending money on experiences over material items will bring greater joy. Take a few minutes out of your week to plan a short trip on the weekend or just a quick outing. Make 2017 the year you see your favorite band live or try zip lining. You’ll be happier for it. 4. Keep a gratitude journal. Or any journal, for that matter. Research suggests writing down negative thoughts can help clear your mind and jotting the things you appreciate can help improve your mental well-being. Here are a few more reasons to start scribbling. (And, bonus, it’ll allow you to go back and reflect on your year come next December. You may be amazed by the progress.)   5. Give therapy a shot. This use to be a little bit taboo, but people have realized that going to a person that can give you some insight into how to resolve certain issues is worth while and not neccessarly an indication you will be starring in your own "One Flew Over the Cuckoos Nest"  There’s nothing with seeking mental health support. Experts agree that talk therapy is incredibly beneficial to sorting through and managing any negative emotions or behavioral health issues. And if you’re feeling weary of talking to someone face to face, online services like Crisis Text Line can also be a way for you to sort out what’s going on with your psychological well-being. There’s no wrong starter method when it comes to finding professional help. 6. Take a media break.  If you’re feeling down from all the horrible news of 2016, you’re not alone. Research shows that constant exposure to negative news can have a detrimental impact on mental health. Stop watching Fox News and/or CNN for a few days. Those shows will send your anger to a new level and they do that on purpose so that you continue to watch.  If the cycle is weighing down on you, try unplugging or cutting back your media consumption for a period of time. 7. Make a mental health playlist. When you’re feeling anxious, just press play. Research indicates that a specific tune may reduce your anxiety by up to 65 percent, Inc. reported. Anxiety specialists clinically identified “the most relaxing song in the world,” “Weightless” by Marconi Union, based on measures like brain activity and heart rates of participants in the study. Here are some additional options to add to your de-stress list. 8. Go to bed an hour earlier.  Sleep is a magical elixir when it comes to mental health. Research shows that losing Zs can make it difficult to regulate emotions and make you more irritable. Not to mention too little rest can lead to physical health setbacks.  9. Try cutting down on alcohol. Sure, a good glass of red at the end of a long day is one thing. But too many gin and tonics after a rough work week ― and the subsequent hangover ― may not be doing anyone any favors when it comes to psychological health. Most believe and I have to, you can get a good drunk on and it will wash away your worries. However most research suggests that heavy drinking can lead to an increase in anxiety. 10. Cut out toxic people.  THIS WOULD ACTUALLY BE MY NUMBER 1.  It’s one thing if your good pal is going through a rough time and you’re there to help them through it. It’s another thing to be around someone who is constantly stressed over every single situation. Be careful of the friend that feels they have to tell you all the negatives they have heard or they are hearing. You definitly want to know about things you can process and do something about, however negative talk that you can't control, isn't something your friends need to fill your mind with.  It could be hurting your well-being: Research shows stress is contagious. The good news? So is happiness. Choose your squad wisely. 11. Tell people when you’re feeling anxious. There’s power in sharing your emotions, as Sarah Jessica Parker discovered. And experts agree: Talking about your anxiety ― particularly with mental health professionals ― is key to managing and abating it. “I used to not ever tell anybody because I thought that too many people were reliant on me to not be anxious, like they were all looking at me to make them feel better,” Parker told The Coveteur. “Like anything, until the minute you talk about something it feels as if you are a balloon that’s been blown up and you have too much air in you. You just need somebody to let a little out.” 12. Donate time or money to a meaningful organization.  Here are a list of organizations that could particularly use your help right now.  “In addition to improving the lives of others, there is compelling evidence that volunteering can really improve the mental health of the volunteer by increasing a sense of purpose and strengthening social connections,” Srijan Sen, a professor at the University of Michigan Depression Center, told The Huffington Post. 13. Or just perform a random act of kindness.  Paying it forward can go a long way. Purchase a stranger’s coffee, take a mentor out to lunch or just hold the door open for someone who clearly needs a little help. I have several times bought an older couples meal at a restaruant and made sure not to let them know who did the act. It's a great feeling to do something to help without getting credit. Try it for a change. Research even shows that it can boost your mood and compel you perform more acts of kindness. “Putting love out in the world is an amazing way to help someone else ― and you ― feel happy,” Liz Eddy, director of communications at the Crisis Text Line. 14. Allow yourself to feel sad. Yep, you read that correctly. Human beings experience a spectrum of emotions and each one deserves attention. Research shows that crying can be cathartic and allow you to process whatever is upsetting you better. Grab those tissues and let it flow. 15. Plan a vacation. The act of anticipation is just as much of a reward as the vacation itself. Research suggests that planning a trip can increase your happiness. It doesn’t matter if it’s a weekend adventure or an excuse to use up your vacation days, start looking into hitting the road. 16. Recite self affirmations. Inner dialogues can be incredibly brutal. But promising research shows that self affirmations ― or the act of focusing on your strengths and what you value ― can help combat some of the negativity your brain tends to churn out. For example, are you a creative type? Think about how you discovered that and the ways you’ve expressed your creativity in the past. Experts say this technique has a way of buffering you against stress and gets you thinking about items that feed into a positive sense of self. 17. Give yourself a break. So often human beings put pressure on themselves to “do it all,” which can lead to burnout and guilt. You’re your own worst critic. Cut yourself some slack next year and start accepting yourself wholly (research shows it’s the key to a happier life, but a habit many rarely practice). Sooner or later you’ll be on your way to being more exuberant and tranquil.

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The Psychology of Football - Review

This article takes a look at the psychology of football and the mental aspects that coaches and players are involved in everyday. I'm not going to go into in depth review because I think its a great read and I encourage a young coach to read this article and keep it in mind as they grow in coaching.

Click HERE to read The Psychology of Football

Playing The Pokemon Craze

My youngest son Kade was walking his dog and at the same time looking at his phone. I asked what are you doing and he said, "we have a pokemon at our house". Hmmm, a pokemon at our house. I guess that explains the cars pulling up at our house and sitting in the driveway for a couple of minutes and then driving off. I had thought maybe they were lost. Our street name was changed a couple of years ago.

This  pokemon craze has really taken off. I'm not sure who decides where the pokemons get placed but we were privileged to have one placed at our house. I have seen people at 1 in the morning pulling into our driveway and then leaving after a few minutes. I have seen at least 15 to 20 cars come by in a day. Pokemon must be a fun game to play. I wouldn't know I have never played. Gaming has taken our world by storm. Kade plays these games on his xbox or whatever the latest "box" they play on, with people from other countries. China, Australia, Switzerland and many others. Amazingly the language barrier seems not to be a problem. Most of the kids gaming know English.

As a father who grew up watching the greats of Magic Johnson, Roger Staubach, Larry Bird, Pete Rose and many other star athletes of the 70's and early 80's, my only gaming was to watch these guys on TV and then go out an pretend to be them while playing the game against my buddies. However, kids today can be a superstar athlete like Tom Brady in this incredibly real gaming world of today. I'd have to say it must be great fun to play football on TV and actually feel as you are LeBron James.

I grew up watching Arnold Schwarzenegger and Sylvester Stallone kill the bad guys in war movies. I would then get my toy gun and get my buddy and we would "play Army". Sometimes, we would get another neighbor to play the enemy and we would have a true war. Only problem, nobody wanted to be the Germans or the Russians. So usually we had to come up with some other type of us vs you armies. I have watched my son play this game called "Call To Duty". My first words were, "WOW". Its as realistic as it can get. The skill level that you have to have is also amazing. I realize it might be taking time away from outside activities however, there has to be some value to these kids interacting with other kids around the world and having to work together and communicate with each other.. If you take time and watch them it's really something to see. Who knows, maybe kids playing war against each other through a video game worldwide will help bring them together and eliminate war between other countries. May seem a little dreamy but when you watch these kids play these games they don't just play "Call of Duty' they also play video games such as "Minecraft". This is a game that allows you to build cities and countries and people can join your county and visit. Neat stuff.

If you're interested in reading more about Pokemon click HERE

DON'T FORGET, IF YOU WANT HEALTHY ENERGY ALL DAY TAKE YOUR 
GREENS.!!!!!!!

Your Sleep Question Answered

Today's question comes from Katie B. in Dallas 

"Hi Derek  Love your newsletters, keep them coming!  I have a question for you about sleep - or actually a lack of it.  I usually get about 8 hours of sleep a night, however I have a big problem actually staying asleep.  I don't feel refreshed in the morning.  What do you think? Any ideas?"

Great question Katie.

I've talked about this before, but sleep is probably the most overlooked factor when it comes to your health. If you're getting 5 hours of bad sleep each night, no amount of healthy eating and exercise are going to make you feel good. You'll always feel worn out. For me personally, here's what has worked...

First, I noticed a big difference in the quality of my sleep when I started eating better.  A lot of the foods that we eat everyday, particularly sugar and processed junk, will really throw off your sleep at night.

Second, I have a few little tricks I use before bed that always seem to work well for me...The first one involves a cup of hot water, and I mix a teaspoon of apple cider vinegar and a teaspoon of honey (real honey) in with it. I usually drink this about 30 minutes before bed. I couldn't tell you the medical reason for why this works, but it does.  My gut tells me that it helps you breathe better, which ends up making you sleep more peacefully through the night. After I drink it, I instantly notice that breathing through my nose is much easier than normal.  Which makes sense. I don't have any double-blind, placebo based studies to prove that it works.  But I use it a few times a week before bed and it always does the trick.  

Also there is a great magnesium drink that you can find on Amazon.com and places like Whole Foods called "Calm" that will knock you out pretty well.  I've used this before, and it definitely does the trick if I drink it about an hour before bed.

IT WORKS, provides several products that will benefit your throughout the day and help you with your overall gut health which in turn  benefits your overall health. 

Hope that helps with your sleep troubles.

God bless,

Derek Fitzhenry

Check out IT WORKS, "Greens", they are the best I've used of all of the line of Greens that are being sold out there. 

If your interested in receiving my newsletter email me at dfitzhenry85@gmail.com

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It Works, provides many products including; "Greens, Probiotics, Skin Care Products, Vitamins, Essential Oils, Fat Loss, and many more products.

Greens are used for energy and do an amazing job of providing energy along with providing healthy vitamins from green vegetables and fruites.

Another great product offered by "It Works" is Probiotics. Probiotics are essential to gut health. Probiotics will help you with constipation.



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Amazon Unveils Online Education Service for Teachers

This is great new for teachers. They need to jump on this while the gettin is good. "Monday morning, Amazon said that it would introduce an online marketplace with tens of thousands of free lesson plans, worksheets and other instructional materials for teachers in late August or early September." We all know this is for sure the way of future for teachers. The demand for exciting and inspiring lessons to be taught daily will be helped by technology. Currently there is some good technology out there but not all subjects have a variety of lessons that are adapted to technology. It appears Amazon is bring that to teachers. 

Derek Fitzhenry

Read more on Amazon Education services HERE

The Tutors See Stereotypes and Gender Bias in SAT. Testers See None of the Above

Testers that create standardized test for students to measure their growth have come under more and more scrutinize for their fairness in all areas. Also, critics question whether the test measure all types of learning that are taking place in the classroom environment. There is a push to do away with standardized testing by educators. However, politicians and people from outside education such as, the Gates family and the Walton family, continue to push for standardized test to be the measure of how well a teacher is performing. When you have the type money, power and influence these two families have, whatever they want typically gets down. For this reason, I do not see standardized testing going away very soon. This is in spite of the fact it is proven in the most successful public education programs of other countries, that standardized testing is not the most successful way to teach children. Again and again, when you research other countries with successful education programs, they list keeping politicians out and limiting testing as one of the factors that they believe is leading to their success.

Derek Fitzhnery 

Read more on Stereotypes and Gender Bias in SAT, HERE

The Best Way to Fight With Your Teenager

One of the toughest issues a parent has to deal with is arguments with a teenager. There is a point in a child's life that it seems they disagree with every decision you make pertaining to their well being, and you simple want to prevent them from suffering the consequences later in life. Such as poor grades or maybe not poor grades but not making the grades they are capable of making. As a parent you want them to have the best opportunity for a college so you find yourself trying to convince them to illuminate the things that are keeping them from making the grades they are capable of making, and this begins the argument.

Compelling new research suggests that constructive conflict between parent and teenager hinges on the adolescent’s readiness to see beyond his or her own perspective. In other words, good fights happen when teenagers consider arguments from both sides, and bad fights happen when they don’t. I have raised 3 teenagers and they all had moments where they reasoned through the argument and moments where they refused to see the perspective I was trying to give them. I'm sure many parents go through the same thing. 

This article discusses the different ways a teenager can handle an argument and the problems with some of those.

Derek Fitzhenry

Please read more HERE

Can’t Sleep Through The Night? Maybe A Siesta Is The Answer

[Sleeping twice] provides two periods of increased activity, creativity and alertness across the day, rather than having a long period where sleepiness builds up across the day and productivity wanes.Sleep researchers Melinda Jackson and Siobhan Banks


Sleep is considered the most important health issue of your daily life. Of course what you eat is important but if you aren't getting enough sleep it will catch up with you. The standard is 8 hours but I'm certain some can live a healthy life with less.

It's always been a belief that taking a nap during th day can disrupt your nights sleep. However, here is an article that debats that belief.

Derek Fitzhenry

Please read more HERE.

Supreme Court Upholds Affirmative Action Program at University of Texas

"The decision, Fisher v. University of Texas, No. 14-981, concerned an unusual program and contained a warning to other universities that not all affirmative action programs will pass constitutional muster. But the ruling’s basic message was that admissions officials may continue to consider race as one factor among many in ensuring a diverse student body".

President Obama was pleased with the decision. “I’m pleased that the Supreme Court upheld the basic notion that diversity is an important value in our society,”  President Obama was asked if this ruling should include All minorities and he directed the question to the intent of Affirmative Action adoption......... "People of Color need a level playing ground but African Americans began this fight due to unfair laws and suffered from years of discrimination that prevented African Americans a fair shot". 

Obama agreed that there may need to be some language changes in the original doctrine of Affirmative Action so that minority is understood to mean African American in certain situations and also "People of Color" as a group have become the majority in many cases and"white people" are the minority. The initial language of Affirmative Action is specific in it's intent of helping African Americans but the word "minority" is used in the body of the document to describe African Americans.

Currently at UT admitted students who finished in the Top 10% of their class. After that they use several other criteria including race. Affirmative Action lowers these requirements for African Americans so that they can be admitted. Fisher challenged this policy because she was not admitted but had higher scores than other African Americans who were admitted.  

"In other countries, such as the UK, affirmative action is rendered illegal because it does not treat all races equally. In such countries, the focus tends to be on ensuring equal opportunity and, for example, targeted advertising campaigns to encourage ethnic minority candidates to join the police force. This is sometimes described as "positive action."  Somc American opponent's point out the devaluing of a person by selecting a person based on their social group and not their qualifications and accomplishments.  

Derek Fitzhenry

Read more on Supreme Court Decision HERE

Supreme Court Upholds Affirmative Action Program at University of Texas

"The decision, Fisher v. University of Texas, No. 14-981, concerned an unusual program and contained a warning to other universities that not all affirmative action programs will pass constitutional muster. But the ruling’s basic message was that admissions officials may continue to consider race as one factor among many in ensuring a diverse student body".

President Obama was pleased with the decision. “I’m pleased that the Supreme Court upheld the basic notion that diversity is an important value in our society,”  President Obama was asked if this ruling should include All minorities and he directed the question to the intent of Affirmative Action adoption......... "People of Color need a level playing ground but African Americans began this fight due to unfair laws and suffered from years of discrimination that prevented African Americans a fair shot". 

Obama agreed that there may need to be some language changes in the original doctrine of Affirmative Action so that minority is understood to mean African American in certain situations and also "People of Color" as a group have become the majority in many cases and"white people" are the minority. The initial language of Affirmative Action is specific in it's intent of helping African Americans but the word "minority" is used in the body of the document to describe African Americans.

Currently at UT admitted students who finished in the Top 10% of their class. After that they use several other criteria including race. Affirmative Action lowers these requirements for African Americans so that they can be admitted. Fisher challenged this policy because she was not admitted but had higher scores than other African Americans who were admitted.  

"In other countries, such as the UK, affirmative action is rendered illegal because it does not treat all races equally. In such countries, the focus tends to be on ensuring equal opportunity and, for example, targeted advertising campaigns to encourage ethnic minority candidates to join the police force. This is sometimes described as "positive action."  Somc American opponent's point out the devaluing of a person by selecting a person based on their social group and not their qualifications and accomplishments.  

Derek Fitzhenry

Read more on Supreme Court Decision HERE

Supreme Court Upholds Affirmative Action Program at University of Texas

"The decision, Fisher v. University of Texas, No. 14-981, concerned an unusual program and contained a warning to other universities that not all affirmative action programs will pass constitutional muster. But the ruling’s basic message was that admissions officials may continue to consider race as one factor among many in ensuring a diverse student body".

President Obama was pleased with the decision. “I’m pleased that the Supreme Court upheld the basic notion that diversity is an important value in our society,”  President Obama was asked if this ruling should include All minorities and he directed the question to the intent of Affirmative Action adoption......... "People of Color need a level playing ground but African Americans began this fight due to unfair laws and suffered from years of discrimination that prevented African Americans a fair shot". 

Obama agreed that there may need to be some language changes in the original doctrine of Affirmative Action so that minority is understood to mean African American in certain situations and also "People of Color" as a group have become the majority in many cases and"white people" are the minority. The initial language of Affirmative Action is specific in it's intent of helping African Americans but the word "minority" is used in the body of the document to describe African Americans.

Currently at UT admitted students who finished in the Top 10% of their class. After that they use several other criteria including race. Affirmative Action lowers these requirements for African Americans so that they can be admitted. Fisher challenged this policy because she was not admitted but had higher scores than other African Americans who were admitted.  

"In other countries, such as the UK, affirmative action is rendered illegal because it does not treat all races equally. In such countries, the focus tends to be on ensuring equal opportunity and, for example, targeted advertising campaigns to encourage ethnic minority candidates to join the police force. This is sometimes described as "positive action."  Somc American opponent's point out the devaluing of a person by selecting a person based on their social group and not their qualifications and accomplishments.  

Derek Fitzhenry

Read more on Supreme Court Decision HERE