Dr. Simone’s Mind Space

It’s the most wonderful time of the year

It’s the most magical time of the year. A time for family and friends, me-time often becomes a spares good. The more we anticipate and plan carefully the better. 

Book in treatments, an exercise session or even better the more the merrier! Traveling and spending extended time with family can be intense for everyone. Even if you get along very well. 

 

@drschwank

@optimalperformancezurich 

Holiday blues

Holiday ‘blues’. Stress, loneliness, grief, loss, conflict, and unrealistic expectations during the “most beautiful time of the year“.

What helps to alleviate the symptoms?

1. Create islands of me time. Be kind to yourself. Treat yourself.

2. Let go of expectations. Take a moment to feel and express gratitude. 

3. Care for others. Volunteer. Serve a holiday meal. 

4. Go on a walk in nature. Watch a holiday movie or go to a restaurant.

5. Seek help. Reach out for support.

6. Set boundaries, say no.

7. Stick and remind yourself of healthy habits.  Pay attention to nutrition, exercise and sleep to boost your resilience.

8. Practice loving people that irritate you. 

@drschwank

@optimalperformancezurich

References 

https://www.mymentalhealthsolutions.ca/blog/title/holiday-blues/id/69/

Setting the tone for the season

It’s the most wonderful time of the year. Yet only if we can truly enjoy and stand still to observe the wonders. Look at the holiday season through the eyes of a child and don’t stress. Enjoy little islands of me time. The perfect way to reset the nerves. Light a candle, head to a massage. Enjoy the tranquility of simply being in the here and now. Even if you don’t have much time at your disposal. Every me minute counts! Try to be fully one and present.

 

 

 

L

@drschwank

@unesurcent

@optimalperformancezurich

Grounded in the snow

Learning to be patient..how challenging for the mind to be stuck on ground and not able to fly. Waiting in snow chaos in Zurich. As if there’s never any snow here!! We’re seriously challenged to remain calm, when in such a special scenario. The crew and all passengers kept very quiet. Thanks to the chocolate everyone got, I assume!

 

Personally, I feel I didn’t deal well with the situation! It’s been mentally very stressful to just sit and wait, without any agenda!!

Especially, since I have specific plans for this evening and my son’s very first birthday!

 

I so wish, I’d been up earlier this morning and having had my exercise in, instead of wanting to squeeze that in too.

But that’s the typical “shoulda, woulda, coulda” attitude that doesn’t change anything, only makes one more irritated.

 

Lesson learned:

1. Do everything you want BEFORE a flight or train ride!
2. Find tranquility in a situation you can’t change!
3. Stay open-minded and curious.
4. Challenging times ask for decompression!
5. Go for some exercise to not share the negative energy elsewhere!
6. Look at the bright sides, stay positive!

 

@drschwank

@unesurcent

@optimalperformancezurich

 

Couples coping with infertility

Infertility can affect anyone. There’s no socioeconomic advantage or exception of infertility. Yet, of course depending on the medical system, it can also be a very costly experience.

 

Yet while infertility can be a major stressor on a relationship, many aspects can actually help strengthen it. The most important part of the process is, to undergo it as a team, with a united goal, to become a family, one way or another. That’s however much easier said than done. Here are some aspects to keep in mind, that can help a couple to cope with infertility.

 

1. Be a team self-blame starts when you see infertility as your own struggle.
2. Try to keep some spontaneous intimacy. “Planned sex” is unsexy.
3. Manage your stress. Seek professional help, if your stress becomes unbearable and overwhelming.   
4. Communicate honestly. Resentment and anxiety can shut down the lines of communication in a marriage or partnership.
5. Become educated. Knowledge is powerful, especially when it comes from a qualified expert.
6. Set goals and limits. Communicate honestly about your limits, and set mutual goals. You may also decide to explore alternative methods of starting a family, such as egg or sperm donation, or adoption and decide when you’ll consider such methods,

@drschwank

@unesurcent

@optimalperformancezurich

Lifestyle factors and fertility

Lifestyle choices, such as excessive alcohol consumption, smoking, obesity, and high stress levels can negatively impact fertility in men and women.

 

What can be done?

1. It’s always easier said than done!

Change is super tough!!

 

1. Ask yourself, which adjustments are feasible and sustainable.

-Less is more. If you want to change a habit, start with a small change that you can maintained over a long period of time.

-Do it as a team and support each other.

Fertility treatments are super tough. You may therefore fall back into old habits. Don’t blame each other.

-Meet each other with dignity, kindness, and respect.

 

1. Set yourself a goal, like the Everest camps.

Start with base camp one, two, etc. nobody reaches the top within one day!

 

1. Keep living!

Fertility treatments can take a longtime to succeed. Keep your daily life and especially important your social life going. It’s crustal for mental and physical well-being.

 

@drschwank

@unesurcent

@optimalperformancezurich

Hormonal imbalances affecting fertility

Hormonal problems and irregularities, such hyper and hypo thyroid activity can impact fertility, the female cycle and male sperm production and quality.

 

Common causes of hormonal imbalance that affect ovulation

Some of the most commonly diagnosed conditions and hormonal imbalances are anovulation, polycystic ovary syndrome (PCOS) and hyperprolactinemia.

These conditions often result in infrequent or absent ovulation, which complicates an individual’s or couple’s ability to become pregnant.

Symptoms of hormonal imbalance

Often times, hormonal imbalance is not diagnosed until an individual experiences infertility. Women may experience one or more of the following symptoms:

 

• Absent or irregular periods.
• Spotting between periods.
• Heavy or painful periods.
• Increased hair growth on the face, neck, chest, and back.
• Unexplained weight gain.
• Constipation and diarrhea.

Men are less likely to have a hormonal imbalance that contributes to infertility than women, but they may still experience symptoms such as:

• Erectile dysfunction.
• Low sperm count.
• Reduced body hair growth.
• Breast tenderness and overdevelopment of breast tissue.
• Thinning hair or male pattern hair loss.

 

It’s important to discuss any of the above symptoms with a reproductive endocrinologist if infertility is suspected.

 

 

 

@drschwank

@unesurcent

@optimalperformancezurich

 

Source: https://lomalindafertility.com/infertility/women/hormonal-imbalance

Unexplained infertility

No specific cause of infertility can be identified despite thorough testing and evaluation. Treatments include fertility medication, lifestyle changes, intrauterine insemination (IUI) and in vitro fertilization (IVF).

 

How many couples have unexplained infertility?

The exact rates vary because the definition of fertility testing varies. What one provider considers standard or comprehensive fertility testing may differ from other providers.

According to one source, in 10% of couples trying to conceive, fertility tests are normal and there’s no detectable cause for infertility. But another source says unexplained infertility cases are as high as 30%.

 

Is it possible to get pregnant with unexplained infertility?

Yes, it's possible to get pregnant if you're diagnosed with unexplained infertility. A study from the National Institute of Health (NIH) found that 92% of couples with unexplained infertility who had fertility treatments ultimately had a child. A diagnosis of unexplained infertility doesn't mean you have to give up your dreams of a baby.

 

Lifestyle changes

Several lifestyle factors contribute to infertility. Some things you can do to help your chances of conceiving are:

• Avoid smoking, drinking alcohol and using recreational drugs.
• Maintain a healthy weight.
• Eat a well-balanced diet.
• Try to get 30 minutes of exercise each day.
• Limit caffeine consumption.
• Reduce your stress.

@drschwank

@unesurcent

@optimalperformancezurich

 

Source: https://my.clevelandclinic.org/health/diseases/23187-unexplained-infertility

Male infertility

Key points about male factor infertility

• Male infertility means a man is not able to start a pregnancy with his female partner.
• Male infertility can have many causes. You may not make enough sperm or healthy sperm. You may have a genetic problem like cystic fibrosis. You may have a blockage in your genital tract.
• You may be more likely to have male infertility if you have had genital infections, injury to your testicles, or early or late puberty.
• Treatment depends on what is causing your infertility. Treatments include artificial insemination, medicines, and surgery.

Next steps

Tips to help you get the most from a visit to your healthcare provider:

 

• Know the reason for your visit and what you want to happen.
• Before your visit, write down questions you want answered.
• Bring someone with you to help you ask questions and remember what your provider tells you.
• At the visit, write down the name of a new diagnosis, and any new medicines, treatments, or tests. Also write down any new instructions your provider gives you.
• Know why a new medicine or treatment is prescribed, and how it will help you. Also know what the side effects are.
• Ask if your condition can be treated in other ways.
• Know why a test or procedure is recommended and what the results could mean.
• Know what to expect if you do not take the medicine or have the test or procedure.
• If you have a follow-up appointment, write down the date, time, and purpose for that visit.
• Know how you can contact your provider if you have questions.

 

@drschwank

@unesurcent

@optimalperformancezurich

 

Source: https://www.hopkinsmedicine.org/health/conditions-and-diseases/male-infertility#:~:text=Male%20infertility%20means%20a%20man,blockage%20in%20your%20genital%20tract.

Screen time: answers from an expert

In conversation with Marc Bodmer, game consultant and author of many important publications regarding games and their use, pros and cons, and benefits for future careers.

Today’s podcast is an extra important topic, as it’s often the source of conflict, in families, but also couples, schools, and more.

Marc answers questions often raised. Listen in and get inspired.

 

Connect with us:

Contact@marcbodmer.com

Simone@drschwank.ch

 

@drschwank

@optimalperformancezurich