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Qoricha Mana Keenyatti Haala Salphaan Argannu

Qoricha mana keessaa fayyadamuu

  1. RAKKOO: Finniisa
    YAALI: Damma & turmeric
    “Paastaa fincaanii guddaa damma (gosa kamiyyuu, garuu ani qalamaa filadha) fi turmeric waliin hojjechuu dandeessa. Tokkoon tokkoon isaanii 1/4 tsp walitti makuu–xiqqoo karaa dheeraa deema. Paastaa tolchitee kallattiin fincaan irratti dibadhu.” (Hub: Qorichi kun yeroodhaaf gogaa keessan irratti xurii keelloo dhiisuu danda’a, kanas ittiin balleessuu dandeessu
  2. RAKKOO: Alarjii
    YAALI: Damma naannoo
    “Shaayii keessanitti mi’aa dabaluu bira darbee, damma-yoo naannoo keessanii ta’e-alarjii bakka jiraattan adda ta’e irratti dandeettii ittisuu keessan ijaaruuf isin gargaaruu danda’a.” Daa’imman umuriin isaanii waggaa 1 gadi ta’eef damma akka hin kennine qofa mirkaneeffadhu.(Damma gogaa keessaniifis baay’ee gaarii dha—kunoo meeshaalee miidhaginaa damma 10 amma yaaluun isin barbaachisa.)
  3. RAKKOO:Yaaddoo
    YAALI: Catnip
    Baalli saree keessan jaallattu yaaddoo salphisuuf gargaaruu danda’a. Iddoo biqiltuu manaa keessatti guddisuun salphaadha, shaayii keessatti dhuguu ykn akka dabalataatti fudhachuu dandeessa. “Catnip yeroo sareen urgaa’an kan nama kakaasu yoo ta’u garuu namoota irratti dhiibbaa faallaa ta’e qaba. Nuuf boqonnaa kan kennu fi sammuu kan tasgabbeessudha.”
  4. RAKKOO: Dhukkubbii arthritis
    YAALI: Jeelatiin
    Jeelatiin uumamaa kolaajiinii kan of keessaa qabu yoo ta’u, gogaa allaattii ykn lafee re’ee irraa kan hojjetame yoo ta’u dhukkubbii fi inflammation lafee salphisuuf gargaaruu danda’a. Fuduraa fi dhangala’aa fuduraa irratti jeelatiin uumamaa dabaluudhaan mi’a nama haaromsu hojjechuu, ykn kolaajiin bifa dabalataatiin fudhachuu. Qorannoon tokko akka agarsiisutti namoonni yeroo hunda kolaajiin fudhatan dhukkubbiin jilba isaanii akka xiqqaate himaniiru.
  5. RAKKOO: Dhukkubbii dugdaa
    YAALI: Wiiloo adii
    Akka dabalataatti kan argamu, wiiloo adiin yeroo tokko tokko akka filannoo aspiriiniitti ilaalama sababiin isaas salicin, bifa uumamaa qaama dhukkubbii hir’isu qoricha kanaa of keessaa qaba. Yeroo baayyee wal’aansoowwan farra inflammatory biroo guddisuuf itti fayyadama. (Shaakala ja’an kun dhukkubbii dugdaa gadiis salphisuu danda’u.)
  6. RAKKOO: Beeylada ciniinuu
    YAALI: Foon lallaafaa
    “Yoo beeyladni si ciniinee fi ati alarjii hin qabne, cittoo sana baastee daqiiqaa 15 hanga 20tti bubbee itti dibadhu. Sana booda foon lallaafaa ykn soodaa fi bishaan walitti makuun naannoo dhukkubsattee jirutti dibadhu. Hanga gogutti dhiisi (gara.” 30. 30.
  7. RAKKOO: Dandruff
    YAALI: Zayitii loomii
    Yoo gogaan mataa kee citaa qabaate, loomii tokko tokko yaali. Biqiltuun bara baraa kun kompaawundoota farra maaykiroobiyaanii citral fi geraniol jedhaman kanneen fangasii kanneen dandruff fiduu danda’an lolan baay’inaan of keessaa qaba. Zayitiin kun ofuma isaatiin fayyadamuu kan hin qabne ta’us, qorannoon tokko akka agarsiisutti namoonni tonic zayita loomii %5 hanga 15 of keessaa qabu dibatan dandruff 2 xiqqaa qabu
  8. RAKKOO: Dhukkuba garaachaa
    YAALI: Bishaan bilcheessu
    Ruuzii bunaa ykn oatmeal bishaan yeroo idilee fayyadamtu dachaa lama keessatti bilcheessi, achiis caccabsi. Bishaan erga qabbanaa’ee booda dhuguu. Bishaan kun elektiroolayitii kan yeroo baayyee yeroo garaacha si mudatu kan badu of keessaa qaba. Elektiroolayitii bakka buusuun rakkoo kana salphisuuf gargaaruu danda’a.
  9. RAKKOO: Ija goguu
    YAALI: Zayitii sanyii liinxii
    Yeroon iskiriinii baay’ee ija keessan aarsuu? Guyyaatti zayita sanyii liinxii 1 hanga 2 tsp fudhachuu. Amalli farra inflammatory asiidonni coomaa omega-3 inni of keessaa qabu gogiinsa ija keessanii salphisuuf gargaaruu danda’a. (Gorsa torban kanaan jalqaba irratti gogiinsa ijaa akka hin uumamne gochuu.)

Antibiotics increase risk of colon cancer, NEW study warns

Antibiotics increase risk of colon cancer, NEW study warns

Antibiotics increase risk of colon cancer, NEW study warns - featured image

ntibiotics increase risk of colon cancer, NEW study warns

(NaturalHealth365)  There are multiple risk factors for developing colon cancer.  So what causes it?  Over half of colorectal cancer cases are related to lifestyle factors, such as age, smoking, diet, and alcohol use.


Now, a recent study suggests a strong link between antibiotic use and colon cancer.  Why is this the case, and what does it mean for your health?  Most importantly, how can you reduce your risk of colon cancer?

Alarming study finds link between antibiotic use and colon cancer risk

A recent study from Sweden reveals a correlation between oral antibiotic use and the risk of colorectal cancer.  The study, published in the Journal of the National Cancer Institute, found that people who took antibiotic courses had up to a 17% higher risk of colon cancer than those who did not.

People who took antibiotics for six months or longer had the highest chance of developing cancer.  Still, even short antibiotic courses appeared to increase the chances of colon cancer.  Disease risk was also location-specific.

Researchers found a higher cancer risk in the ascending colon, also known as the proximal colon, which resides on the right side of the abdomen.  The ascending colon is the beginning of the entire colon.  This means it’s the most exposed to everything that comes through the small intestine, including oral antibiotics.

Why do antibiotics increase colon cancer risk?

Since antibiotic use is so widespread, these findings are alarming.  But the question is, what about antibiotics could be intensifying cancer risk?

The answer lies in the microbiology of the gut.  To maintain a healthy balance, an entire microbiome of good bacteria lives in your digestive tract.  And since antibiotics are made to kill bacteria, they can throw the gut microbiome out of whack.  Good microbes usually keep harmful bacteria in check.  But antibiotic use could contribute to the disruption of this natural order.

In turn, this could lead to detrimental inflammation in the digestive tract.  For instance, when harmful bacteria can gain prominence, it can result in biofilm formation.  Biofilms are structures formed when harmful bacteria join together within the colon wall.  Ultimately, oral antibiotics can knock out the good bacteria in your gut.  So although there’s no evidence that antibiotics directly cause cancer, there is a correlation caused by how these drugs affect your gut microbiota.


What’s Your Biological Age? A New ‘Aging Clock’ Has the Answer — Sports Medicine Weekly

How old are you, really? It seems like a simple question. It’s based on when you’re born. Yet we all know people who seem much younger than their chronological age. They have radiant skin and hair. They seem sharper than their age would suggest. They’re highly active with astonishing energy. Why? Studies have repeatedly shown…

What’s Your Biological Age? A New ‘Aging Clock’ Has the Answer — Sports Medicine Weekly




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All too often I am asked questions about problems that have already occurred and its to late to prevent them. Its like the old saying, closing the gate after the horse has gone.

Unless you are onto it, you will miss the vital times when your efforts will be worthwhile and make a difference for that season.

We are now into July; the middle of winter and if patterns follow the past few seasons we are likely to see some good weather in August which will mean, (with the extending day light hours) things will start moving.

The following are situations for gardeners that have these problems from the past. Here is what I believe to be the best ways to handle them.

If you read my recent articles about making the soil healthy then apply that also to the following problems because healthy soil will make for healthy plants given time and in most cases.

Plants and trees etc that do not healthy and have a weak constitution, likely through breeding, should after a few seasons of effort be disposed of and replaced with another specimen that can be healthy.

Curly leaf is a disease on stone fruit trees which effects nectarines and peaches.

The spores from the previous season are sitting waiting for the leaves to form and the right conditions to infect. The damage from last spring will lead to even more damage this spring unless you intervene.

If the damage is severe enough, not only will you not have any crop but you can also lose the tree.

I have had a few interesting talks with gardeners that have grown stone fruit directly from stones.

These trees grow on their own root stock, fruit within a couple of years or so and do not have curly leaf disease.

This means that it is the grafted varieties of stone fruit that we have problems with and the very worst ones are those dwarf specimens for curly leaf.

So what to do:

The trees and the ground under them should be sprayed with potassium permanganate at half a teaspoon per litre of water now. Add about a level tablespoon of Ocean Solids to the spray as it increases the effectiveness.

Leave for about two weeks and spray again with potassium permanganate at ¾ a teaspoon into a litre of water with 3 tablespoons of Ocean Solids, dissolved and then added to a further 10 litres of water.

Spray the whole tree and drench the soil underneath from trunk to beyond the drip line.

What we are trying to do here is kill as many spores of the disease as possible that are on the tree and in the soil under the tree.

Some years ago I suggested scattering Ocean Solids under the trees before they start to move in the spring, the information on this came from Sea90 for those familiar with that method.

I have heard some positive feed back from gardeners that have done this and they also said that if any damage starts to appear on the foliage they spread some more Ocean Solids.

Likely the sodium chloride neutralizes the spores as well as increasing the mineral uptake of the tree.

The traditional method of control is to spray the tree, once the leaves start to appear, this is done every 7 to 10 days with Wallys Liquid Copper and Raingard.

The idea here is to keep a film of copper over the leaves as they are growing to kill the spores when they land on the leaves.

‘This spray program is repeated for about 2 months. The Raingard is very important because without it the copper would wash off in rain and that is when the disease spores strike.

I have also suggested the use of Vaporgard to be sprayed over and under the foliage once a good amount of leaves have appeared without damage.

The film is also a barrier to the spores and will assist the tree to produce more energy from sunlight helping to retain a good crop of fruit.

Growing your own fruit and vegetables naturally is the answer to better health.

Codlin moth another annoying pest that spoils apples, walnuts and sometimes pears.

At this time the codlin are in cocoons, pupating waiting for the right time to emerge to mate, lay their eggs and damage your apples.

Where they are hiding is in nooks and crannies on the tree, but mainly in the soil under the tree.

What you could do at this time if you had a few chickens is netting off the area under the tree, rake the soil and put your hens in there to gobble up any cocoons they scratch out.

Next at end of July sprinkle Wally Neem Tree Granules under the tree from trunk to drip line.

What this does is create a smell from the granules breaking down that prevents the moths when they emerge to detect the apple tree above them.

They sit there waiting for the tree to come along and hopefully will be eaten by birds.

The pests are not going to emerge till the apples have set on the tree after flowering and the weather conditions are congenial.

Once the flowering has finished you can put a can with treacle in an onion bag and hang it in the tree.

This will attract the male moths, by monitoring the trap you will know when they are on the wing.

Then you can start spraying with Wallys Neem Tree Oil and Raingard every 10 to 14 days.


Itoophiyaatti laabiraatooriin Fooreensikii DNA jalqabaa eebbifameera.

Laabiraatorichi  Hospitaala Poolisii Itoophiyaa keessatti kan ijaarame yoo ta’u, har’a eebbifamee hojii jalqabeera. Ajajaa Olaanaan Komishinii Poolisii Federaalaa Komishinar Jeneraal Dammallaash Gabramikaa’eel sirna eebba laabiraatoorichaarratti haasawaa taasisaniin, laabiraatoorichi biyya keessatti jalqabuun isaa dandeettii qorannoo Poolisii Itoophiyaa sadarkaa fooyya’aarra geessisuu kan dandeessisu ta’uu dubbataniiru.
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#EidMubarak #Hortee #IBSAOROMO #Kush Adsense Amazon Oromia Oromo Telegram Twitter WordPress

#EidMubarak #Hortee #IBSAOROMO #Kush Adsense Amazon Oromia Oromo Telegram Twitter WordPress

#EidMubarak #Hortee #IBSAOROMO #Kush Adsense Amazon Oromia Oromo Telegram Twitter WordPress

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Hojii qorannoof ogeeyyiin ga’umsa qaban guutamuu eeruun, sirna haqaarratti raga qabatamaa fi amanamaa dhiyeessuuf kan gargaaru ta’uu ibsaniiru.

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Public Servants’ Pension Proclamation No. 1267-2022

PROCLAMATION No. 1267/2022 A PROCLAMATION TO PROVIDE FOR PUBLIC SERVANTS’ PENSION WHEREAS, it is part of the country’s social protection policy to expand social insurance system and reach citizens step by step; WHEREAS, the strengthening and sustainability of the system greatly contributes to social justice, industrial peace, poverty reduction, productivity and development; WHEREAS, it has […]

Public Servants’ Pension Proclamation No. 1267-2022

National Intelligence and Security Service Reestablishment Proclamation Amendment DRAFT Proclamation -2022

PROCLAMATION No. —–/2022 A PROCLAMATION TO PROVIDE FOR THE AMENDMENT OF THE NATIONAL INTELLIGENCE AND SECURITY SERVICE RE-ESTABLISHMENT PROCLAMATION WHEREAS, it has become necessary to amend the National Intelligence and Security Service Reestablishment Proclamation No. 804/2013 to enable the Service to have additional powers and functions to carry out its mission efficiently; NOW THEREFORE, in […]

National Intelligence and Security Service Reestablishment Proclamation Amendment DRAFT Proclamation -2022

A Week in the Horn 01.07.2022

News in Brief Justice Minister Gideon Timotheos, pays a working visit to Brussels, Belgium PM Security Advisor, Ambassador Redwan Hussein pays a visit to Italy Ethio-Italy Business forum successfully held in Rome French investments in Ethiopia are welcome with open arms  Africa and the African Union The Chairperson of the African Union Commission, Moussa Faki […]

A Week in the Horn 01.07.2022

FIAS Apii sobatti jedhame


Tooftaa burjaajessa oonlaayinii “Fiyaas (FIAS)” jedhamuun namoonni maallaqa isaanii dhaban qaamolee seera kabachiistotaaf eeruu kennuun tumsa akka taasisan Tajaajilli Tika Faayinaansii waamicha dhiyeesseera.

Daayrektarri Kominikeeshinii Tajaajila Tika Faayinaansii Obbo Indaalee Asaffaa akka ibsaniitti, ‘yeroo gabaabaa keessatti bu’aa qabeessa isin taasisna’ jechuun miidiyaalee hawaasummaa fayyadamuun, qaamoleen hojii burjaajessuu raawwatan dabalaa dhufuun, Dhaabbata Odeeffannoo fi Tikaa Biyyaalessaa waliin ta’uun hojiileen garagaraa hojjetamaa tureera.

Gochaan oonlaayinii ‘Fiyaas’ jedhamuus miidiyaalee hawaasummaa fi oonlaayinii gargaaramuun qaamolee hojii burjaajessuu hojjetan keessaa tokko ta’uu akka danda’uu eeraniiru.

Gochaa kana qaamoleen raawwataan abdii hinjirre nama keessatti uumuun namoota burjaajessaa jiraachuu eeranii, hawaasnis seera qabeessummaa isaa utuu hinmirkaneeffatiin hawwatamuun, yakkichi akka babal’atu taasisaa dhufuu ibsaniiru.

Namoonni ‘Fiyaasiin’ burjaaja’an eeruu kennaniin, daandiilee kaffaltii garagaraa fayyadamuun kanneen maallaqa walitti qaban, haalichi hanga adda baafamutti herregni baankii isaanii akka hinsochoonee haalli itti taasifamu ni uumama jedhaniiru.

Waliigalaan adeemsi qorannoo yakkaa kun jalqabbiirra jiraachuu eeranii, dhimmichi qulqullaa’ee hanga xumuramutti odeeffannoo guutuu kennuun akka hindanda’amne ibsaniiru.

Hawaasni, miidiyaalee hawaasummaa fayyadamuun hojiilee hojjetaman irratti wayita hirmaatanii fi qaamoleen waliin hojjetan Ityoophiyaatti beekamtii seera qabeessaa, sirrummaa, eenyummaa fi teessoo isaanii mirkaneefffachuu akka qaban eeruu isaanii EBC’n gabaaseera.

Dargaggeessi dheerinaan Nagawoo Jimaa ‘nan caala’ jedhu Gujiirraa as bahe

Maqaan isaa Awwaluu Buxxuulaa jedhama. Dhalatee kan guddate Godina Gujii Bahaa Aanaa Gooroo Doolaatti.

Ilma horsiisee bulaa ta’uu kan himu Awwaluun, dheerinni isaa garmalee dabalee namoota caalaa dhufuu kan bare yeroo umriin isaa ganna 15 ture ta’uu yaadata.

“Ani Ijoollummaa kiyyatti loon tiksaa guddadhe. Booda mana barumsaa galee hanga kutaa saddeetii baradhe. Ani mucaa dhumaa waanin ta’eef abbaan kiyya ‘barumsa dhaabii karra kiyya dhaali’ jennaan qe’eetti deebi’ee niitii fuudhe,’ jedha.

Awwaluun amma hojii horsiisa beelladaa keessaa bahee daldala irrattii hojjechaa jira.

Beeyiladaafi albuudota magaalaa Shaakisoo fi Finfinnee gidduu daldala.

Dargaggeessi umuriin isaa ganna 24 kun, dheerinni isaa meetiraa lamaa fi seentimeetiraa 35 dha.(BBC)

News from

News: OLF members, ONN journalists accused of attempting to form Oromia Transitional Government ask court to change the presiding judges

Addis Abeba: Defendants under the Qasim Abdullahi file, accused of conspiring for ‘The Oromia National Transitional Government Committee’ and two ONN journalists had an appearance yesterday, at Oromia Supreme court on the 23rd of June, 2022.  Yesterday’s court hearing in which the 17 accused were […]

How to Maintain a Healthy Brain

Brain Health and Why It’s Important The brain is one of your most vital organs, it controls your body’s functions and helps you understand and interact with the world around you, and just like the rest of your body, it needs to be looked after. Diet, exercise, sleep quality and quantity, connecting with others, and…

How to Maintain a Healthy Brain

Jawar Mahaammad qaamni kamuu hidhannoo akka hiikkatu osoo hin taane dhukaasa akka dhaabu feena jedhe

Jawar Mahaammad qaamni kamuu hidhannoo akka hiikkatu osoo hin taane dhukaasa akka dhaabu feena jedhe.

Jawar Mahaammad qaamni kamuu hidhannoo akka hiikkatu osoo hin taane dhukaasa akka dhaabu feena jedhe. Dura taa’aa itti aanaan KFO Jawar Mahaammad qaamni kamuu hidhannoo akka hiikkatu osoo hin taane, dhukaasa dhaabee marii haqa qabeessa akka geggeessuuf waamicha taasisaa jirra jedhe. Jawaar Mohammad kana kan jedhe Imala Galatoomaatiin marii dhalattoota Oromoo waliin Noorweey Oslootti maryate […]

Hortee Oromoo


  1. Ilmaan oromoo damee lama(2)
    1- Boorana
    (1) Booranni Ilmaan 12 dhale
    11-Naayroobii fi
    (2 )Bareentuun Ilmaan 5
    1. Xummuungaa
    Xummuungaan Ilmaan 3 dhale
    Murawwaan 1 dhale
    Innis:- Ituudha jedhama
    Ituun 10 dhale isaanis:
    Karrayyuun Barentuu
    Ilmaan 12 dhale
    Hunbannaan Ilma 1 dhale
    Anniyya jedhama
    Anniyya 7dhale
    4-Baaduu (biduuu)
    Qallo 4 dhale
    Ala 12 dhale
    Daga 3 dhale
    Oborraan 3 dhale
    Baabbile 3 dhale
    Arsiin 2 dhale
    Sikko 5 dhale
    Mando 7 dhale
    1-Raayituu (Raa’idoo)
    Akkichuu Oborraa ilma 2
    Dhaayi 3 dhale
    Billiidaan 3 dhale
    Gujiin Boorana 3 dhale
    3-Matii (maatii)
    Hookkuun 7 dhale
    Uraagaan 6 dhale
    Maatiin 3 dhale
    3-Hunde …,itti fufa…….




Stress Is Part of Any Job — Here’s How to Cope

What I wish I knew when I started working full time after college

At some point in your career, you’ll probably work in a highly stressful environment, and you may end up having to stay longer than you’d like — especially if you’re just happy to have a job or need the experience before you can move on to something better. Whether you’re searching for a new position or trying to make do with the current one, consider exploring what makes the job difficult and using that knowledge to create positive change for yourself.

According to the World Health Organization, every position involves some level of stress; that’s the nature of life and interacting with other humans. But if you cry every Sunday because you have to return to work when you wake up the next morning — that was me at my last job — that’s a sign of aserious issue.

The last few years of my career involved a string of high-stress roles; I quit one barely six months after my first day because of a bully in upper management who was enabled by the CEO. The cry-every-Sunday job was unacceptable in every way. The last straw was when my family member was diagnosed with cancer and, instead of responding with compassion and kindness, my managers became unreasonably demanding and passive-aggressive.

Though I couldn’t quit right away because I had to find a new source of income first, the hardships at these companies afforded me unique opportunities that led to amazing personal and professional growth. And I’m not alone: research indicates that 70% of people experience positive psychological growth from adversity.

Here are the stress management skills I used to survive at the jobs I hated until I could find something better.

Differentiate internal and external stressors

The term “stressor” refers to bothpositive and negative situations that cause stress. Getting married or being promoted are positive stressors while being fired or arguing with a loved one are negative stressors.

Whether you’re competing in sports or presenting a new idea to the boss, certain kinds of stress may improve your performance, but chronic stress negatively affects your body and mind. Studies have linked chronic stress tophysical ailments like heart disease, diabetes, and cancer, as well as psychological conditions like anxiety and depression.

In an interview with BBC, Toronto-based human resources consultant David Creelman observed, “Highly stressed people are more likely to have mental and ethical lapses, and are harder to get along with as team members, than less stressed people.” (Let’s all try not to be that person.)

If you’re under chronic stress because of work (where you spend most of your waking hours), your body does not have time to recover from the effects.

“In other words,” said psychologist Dr. Lisa Damour at the annual convention of the American Psychological Association, “stress causes harm when it exceeds any level that a person can reasonably absorb or use to build psychological strength.”

HelpGuide, an international mental health and wellness nonprofit organization, does not differentiate between the physical and psychological symptoms caused by internal versus external stressors and confirms that the source of stress must be identified before appropriate treatment can be implemented.

Internal stressors

Internal stressors originate from our own beliefs and feelings, like fears, insecurities, and expectations. They could take the form of making up stories or negative thoughts and unreasonable expectations.

My boss sent me an email requesting a meeting to discuss the future and restructuring of the company. Upon reading that message, I assumed I was getting laid off and started to panic.

Though this sounds like an external stressor because it’s triggered by action from someone else, it is an example of an internal stressor. I created a fictional story that caused anxiety based on the fear of losing my job.

“Stories help us make sense of ourselves in the world; we’ve always made sense of what’s happening to us through story,” said therapist Lori Gottlieb in an interview withPsychology Today. “But a lot of the stories people create are, in a lot of ways, faulty narratives.”

An internal stressor can also be entirely in your mind. Negative self-talk, pessimism, the inability to accept uncertainty, and unrealistic expectations are common internal stressors.

I was at the office as usual when a thought suddenly popped into my head for no apparent reason: I hate this job. I would often grab onto that thought and not let it go for hours or even days. Sometimes this thought would arise so frequently that it developed into a habit, and it’s what I ended up thinking most of the time.

While this thought was true, I noticed that continually saying that to myself or other people only dug myself deeper into the pessimism.

Recognizing this pattern was my first step towards adjusting the behavior

How to identify

Pay attention to your thoughts as they arise and notice if they’re triggered by something specific. The American Psychological Association recommendskeeping a journal throughout the day and writing down the cause of your stress along with your moods and thoughts.

Just as importantly, pay attention to your body, which responds to stress in a specific way: racing heart, tense muscles, fast breathing, sweaty skin.

Dr. Shelly Komondoros emphasizes theimportance of body awareness.

“Developing self-awareness and recognizing when your body needs extra care is essential. Most likely, you intuitively know how you react to stressful situations,” she wrote in an article about stress management. “So when things aren’t going your way, or you feel like you are losing control or are overwhelmed, pay attention, and tune in to your body.”

My body used to tense up whenever my colleague from accounting walked into the room.

I got cold sweats whenever a response from our consultant was in my inbox.

Again, these may seem like external stressors at first glance because an outside element triggered them, but look at them objectively. What isstressful about them? Someone walked into a room, and I received an email; they’re innocent on their own.

Without realizing it, I was translatingthese situations into stressors in my mind.

When the accounting person came in, I was afraid that I made a mistake on revenue processing and would have to redo it.

When I saw that the consultant responded to my article, I felt insecureabout its quality and secretly worriedthat I was a terrible writer.

Notice how all of these are related to an internal feeling rather than the other person’s behavior. According to therapist R. Scott Gornto, “most anxiety stems from self-fabricated storiesbased on speculation and assumption. We tell ourselves fictional stories about the people in our lives or the circumstances that befall us. We do it all the time. Seldom do we notice what we’re doing.”

Identifying these thoughts or made-up stories might take a while at first because they may be deeply ingrained and seem to have a will all of their own. But once you’re able to single out those thoughts and patterns, celebrate your win.

How to manage

Managing internal stressors can be a challenge, but it is possible with some effort. The methods may vary, so try a few ways to find the combination that works for you.

I found that noticing the internal stressor and not judging myself harshly or reacting to it extremely helpful. “It is the effort people use to fight the thought that makes it stick and fuels its return,” wrote Drs. Sally Winston and Martin Seif.

Sometimes noticing the thought was enough to let it go and not attach myself to it, but I also found that inquiry is a powerful tool in exploring and managing internal stressorsCheck out On Befriending Your Anxiety if you want to read more about fellow Medium writer Scott Leonardi’s experience with the inquiry method.

Another powerful tool for managing stress and negativity is reframing, which is quite distinct from denial or finding the silver lining. Looking at the bright side and gratitude are essential, but reframing flips a negative thought on its head by changing the way you think or talk about it.

Though this technique may sound simplistic, the American Psychological Association emphasizes the importance of our perceptions.

“How you perceive and think about a stressor can also make a big impact on how you respond.”

American Psychological Association

In the previous example where I often found myself thinking “I hate my job,” consider each of these statements:

  1. “I hate my job.”
  2. “This job is not that bad.”
  3. “At least I have a job.”
  4. “I am motivated to find a new job soon.”

(1) The original negative thought recognizes the unhappiness, but that’s it; (2) denial and (3) looking at the bright side do not acknowledge reality; (4) reframing not only shifts away from negativity, but also focuses on positive action.

How this benefits you

I’ve found that techniques like reframing and abstaining from making up stories provide significant stress relief. My story about 7 Words That Transformed How I Manage Fear and Anxiety goes into a little more detail about how the reframing technique has improved my life.

The experts at the Mayo Clinic say that much of our stress is self-induced. Dr. Heidi Hanna, an integrative neuroscientist and executive director for the American Institute of Stress, states that internal stress tends to decrease our ability to handle external circumstances more effectively.

Ultimately, dealing with internal stress will help us deal with external stressors too.

External stressors

External stressors are the ones that we can’t control, like the assignments that we’re expected to complete, urgent deadlines, or an incompatible personality at the office.

One company hired me to process donations for the fundraising department for 25 hours per week and help out the accounting department for 15 hours per week. What they didn’t tell me was that “help out” was code for “do everything that isn’t director-level work.”

How to identify

External stressors are the causes of stress that happen to you and are not within your control. Unpredictable events, significant life changes, relationships, and work or school arecommon external stressors.

As you can imagine, the workload I described above was too demanding for one person. Despite my petitions for extra help, I was still expected to do all those tasks on my own while earning less than a living wage and being mistreated. I had to learn how to manage my stress just to survive a day at the office.

How to manage

The ideal solution would be to eliminate or reduce the stress by asking for help or otherwise addressing the root cause, but that’s not always realistic. Since we can’t control these factors, we must manage the stress by taking care of ourselves and mitigating our responses.

“It’s not always possible to escape a stressful situation or avoid a problem, but you can try to reduce the stress you are feeling.”

American Psychological Association

Common advice from many experts for managing external stress includes exercise, sleep, a nutritious diet, self-care, hobbies, and time with friends or family.

Reaching out to your support network can help you talk about it, but be careful with this one. “As we become more stressed out, our attention tends to narrow and focus on what we perceive as threatening,” wrote Dr. Harry Mills in an article about stress reduction.

I fell into the trap of talking about hating my job all the time. Rather than having the intended effect of venting, this became a habit that producesstress called catastrophizing, which is when you focus on a negative, exaggerated perspective of your pain and suffering. One study, focusing on chronic headaches, showed that half the participants saw improvements when they learned how to stop this behavior.

Eventually, I discovered that purposefully not talking about hating my job and distracting myself for a short time instead was more helpful. Keep in mind that distraction is best used as a short-term technique to prevent focusing too much on the stressor. Dr. Mills also warns that it is not a good technique in cases of people who tend to deny or repress stressors.

Another tool for stress management at work is the lunch break. According to a survey of 1,600 North American workers, taking a midday break for a meal is especially important for engagement and productivity. For me, even quick 10-minute breaks in the morning and afternoon were refreshing when work was weighing me down.

I’ve also found that meditation and mindfulness practices, which couldimprove certain conditions, are useful for managing external stressors.

How this benefits you

Taking care of yourself intentionally during work is beneficial for your physical and mental health as well as your productivity at any job, regardless of the types of stressors. The results from one study suggest that mindfulness-based stress reduction techniques could improve stress reactivity and coping. The American Psychological Association asserts that “reducing your stress levels can make you feel better right now, and may alsoprotect your health long-term.”

When I was struggling in a highly stressful work environment, I was able to use these techniques to stay grounded, and to this day, they help me maintain balance.

Closing thoughts

After learning how to delineate and reduce stress this way, I now have the best job I’ve ever had, and I know that I’m thriving (at least in part) thanks to this process. I can differentiate internal from external stressors to manage them appropriately, and I’m able to handle situations similar to those that have made me want to resign in the past.

Especially if your stress is at the crying-every-Sunday level, consider focusing efforts on an exit strategy as well. Stress management is vital for work (and life in general), but you can only do so much with a work situation that’s truly not right for you.


Sleep Paralysis: The Awakened Nightmares


Sleep Paralysis: The Awakened Nightmare

Picture this: you’re laying in bed and suddenly you see a dark figure at the end of your bed, and it is just staring at you. You go to scream and run but you realize you can’t. You’re paralyzed. You make every effort to move and scream out, but you’re stuck and absolutely helpless. Sounds terrifying doesn’t it? This is just one of many potential experiences that some individuals have when they experience what is called sleep paralysis. Sleep paralysis is a unique, yet extremely common experience that one in five people will experience in their lifetime. Typically, the first, and hopefully the last, episode of sleep paralysis will occur during the teen years from 14-17 with potential for subsequent episodes to occur later in life as well.

So, what exactly is happening when someone experiences sleep paralysis? Sleep paralysis occurs at one of two times, either when an individual is about to fall asleep or they are just waking up. At either of these times your body has reached a certain level of relaxation, atonia, where the body’s muscles and systems are shut off. This happens as a way for the body to protect itself during REM sleep, so we are not physically active and engaged with our dreams. As the body is in this state, this is where the paralysis kicks in, your body is in a position where all systems are down except for the brain. Your brain is awake and alert, but your body is assuming it is in REM sleep (the deepest level of sleep we can achieve). In this moment, all we are capable of is tapping into our senses and breathing. Due to the deep level of sleep that our body is in, despite our awareness, an individual can experience hallucinations. These hallucinations are commonly visual in which the individual can see a general, or noticeably clear, figure that is in the room with them. This can be accompanied by the feeling that others are in the room and even that they are touching or sitting on you. This experience brings on fear which is a major maintenance factor in sleep paralysis. Although this experience only lasts seconds to minutes, it can feel like hours.

As just noted, stress can be a major contributor to sleep paralysis. Studies have found that in certain cultures, such as Italian and Egyptian cultures, that the way in which the culture explains and understands sleep paralysis can contribute to the frequency at which it is experienced. What I mean by that is, in these cultures the experience is attributed to things such as dark magic and the supernatural. According to the studies conducted, these beliefs instilled more fear and concern surrounding sleep paralysis, and the more fear someone had related to sleep paralysis had a positive correlation to the increased frequency of episodes. This research coincides with other research that explains how stress and underlying mental health conditions can contribute to the experience of sleep paralysis. Those with diagnoses such as generalized anxiety disorder, post traumatic stress disorder, and panic disorder have been reported to have higher reports of sleep paralysis. This may be as a result of the sleep disturbances and high levels of stress that those individuals are living under. Two other major contributors to sleep paralysis are those who have a diagnosis of narcolepsy, which is the most common population to report sleep paralysis, and then for those who sleep on their back. What I gathered from this research is that proper sleep hygiene and stress management are critical in attending to and reducing the frequency of sleep paralysis.

This leads us to treating sleep paralysis. It is important to know that this is not a medical condition or anything that is life threatening despite the potential threat that can be imposed in the moment. As previously stated, proper sleep hygiene and stress management are key to reducing vulnerability factors. Furthermore, if an individual is experiencing sleep paralysis on a frequent, or consistent basis it would be wise to talk with a general practitioner or mental health clinician. This way any underlying concerns can be addressed. Through the general practitioner one can be prescribed an antidepressant (not for a diagnosis of depression) to aid in sleep disturbances and stress management. A mental health clinician can help address any mental health conditions that may be impacting the individual’s experience and learn proper sleep hygiene. Otherwise in the case of narcolepsy or more serious sleep conditions it is recommended to see a general practitioner and a sleep specialist for appropriate testing.

-Courtney, Graduate Intern

If you or a loved one are seeking professional help for stress management or any other mental health concerns please contact Olive Branch Counseling Associates at 708-633-8000.


AASM. (2020). Sleep Paralysis – Diagnosis & Treatment. Retrieved from

Feigenholtz, S. (n.d.). 94TH GENERAL ASSEMBLY. Retrieved from

National Sleep Foundation. (2020, June 01). What Causes Sleep Paralysis During REM Sleep? Retrieved from

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Arthritis Treatment

Arthritis symptoms can affect an individual on a daily basis. Physical therapy is a conservative, non-invasive and effective way to treat arthritis, which typically affects the articulating joints of the body such as the hip, knee, shoulder, and hand. Arthritis can also affect the spinal column known as degenerative disc disease (DDD). The primary focus of therapy is to regain overall range of motion and flexibility to help improve joint mobility as well as increase strength and endurance for improved independence with daily activities.

This is accomplished in the following ways:

  • Flexibility: These exercises help improve overall joint mobility and muscle flexibility.
  • Strength: In addition to increasing flexibility, muscle strength is important to provide stability to the affected joint. Not only is muscle used to move a joint, but it also acts as a “shock absorber”.
  • Endurance: Muscle endurance is another important factor. Endurance is the muscle’s ability to perform an activity over an extended period of time. Strength usually diminishes due to a lack of endurance. With increased endurance strength is preserved. As a result, an individual can tolerate daily activities for an extended period of time.

In addition, physical therapy can also provide some residual benefits such as:

  • Increased cardiovascular fitness
  • Weight loss
  • Increased patient knowledge on his/her condition

Ivy Rehab Network is made up of 225 physical therapy clinics dedicated to providing exceptional care and personalized treatment to get you feeling better, faster.

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