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The Alexandria Papers Newsletter #64

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The Alexandria Papers Newsletter #64 | Dr. Alexandria Szeman 15 January 2023


Mindfulness

How to Use Mindfulness for PTSD | VeryWell

Using mindfulness for PTSD may be a good way of coping. Mindfulness has been around for ages. However, mental health professionals are beginning to recognize that mindfulness can have many benefits for people suffering from difficulties such as anxiety and depression.


Migraine

Guide Me: How Can I Prevent the Next Migraine Attack? | Migraine Again

It’s easier to prevent a migraine attack than treat one. Discover evidence-based strategies for prevention, including natural and alternative remedies.


Trauma and Sexual Abuse

5 New Year’s Resolutions for Trauma Survivors | Psychology Today

Trauma survivors struggle to take care of their mental health as much as their physical health, but this should be prioritized in the new year. Unmet needs in childhood often manifest in adulthood, leading to unhealthy behavior patterns-but 2023 can be the year to start unpacking.

RAINN Online Hotline

Do you need help dealing with sexual assault, rape, or incest? Call @RAINN ‘s Hotline 800.656.HOPE (4673) to talk to a trained staff member from a sexual assault service provider in your area. Don’t feel comfortable talking? Use chat/text instead.


Mental Health

How to spot an eating disorder | Psyche

When you are close to someone – a family member, a romantic partner, a longtime friend – you are likely to be fairly attuned to subtle changes in behaviour that could signal a shift in that person’s wellbeing. For many people, these changes are connected to eating.

How to Start a Self-Care Journal | Read Poetry

If you’re a writer, chances are you have a stack of journals tucked away in the back of your closet, likely filled with memories, heartbreaks, and musings. Many of us as a means of self-care to process thoughts, feelings, and experiences. But have you ever created a journal solely for self-care?


Books

Awards: Best Memoirs of 2022 | SheReads

Every year thousands of our readers vote for their favorite books of the year in the She Reads Awards. Find out more about the books that were nominated and see which book was voted the Best Memoir of 2022. The winner of the Best Memoir of 2022 is . .


Cooking and Baking

30 Easy Bread Recipes for Beginner Bakers | Taste of Home

Baking bread is more popular (and easier) than ever! If you’re new to it, don’t be intimidated. Consider these easy bread recipes and become the baker you always knew you could be! Be sure to check out our ultimate bread baking guide, too.


My Books

While the Music Lasts: Poem to My Younger Self

Each night, standing in the hallway at the open / door of the bedroom, I see you lying in the / fading light, his arms around you, your head on his / chest, his lips against your hair, and I want to tell / you everything. 

Books by Alexandria Constantinova Szeman

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The Alexandria Papers Newsletter #62

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The Alexandria Papers Newsletter #62 | Dr. Alexandria Szeman 1 January 2023

Happy New Year 🎉


Mindfulness

Want to Eat Mindfully? Here are the BASICS | Mindful
Looking to bring mindfulness to the dinner table? Lynn Rossy shares six steps to prime your mind for savoring your next bite-whether it’s chicken nuggets or kale. BASICS is an acronym for a complete set of guidelines that walks you through the mindful eating process from beginning to end.

Migraine

Migraines: Steps to head off the pain | Mayo Clinic

Migraines cause pain as real as the pain of injuries – with one difference: Healthy habits and simple remedies sometimes stop migraines before they start. By Mayo Clinic Staff Medicine is a proven way to both treat and prevent migraines. But medicine is only part of the story.


Trauma and Sexual Abuse

Being ‘Miss Independent’ May Not Be As Healthy As You Think | Shape
There’s a lot of cultural celebration around the concept of independence, particularly in the United States. People who can take care of themselves receive praise, and the terms “self-made” and “single-handedly” are markers of true, hard-won success.
RAINN Online Hotline
Do you need help dealing with sexual assault, rape, or incest? Call @RAINN ‘s Hotline 800.656.HOPE (4673) to talk to a trained staff member from a sexual assault service provider in your area. Don’t feel comfortable talking? Use chat/text instead.

Mental Health

7 Daily Habits That’ll Improve Your Mental Health in 2023 | CNET
Making goals for the new year is a ritual we all take part in right after the holidays pass. Maybe this year you’ve made a resolution to get out of debt or devote more time and energy to eating better.

Books

Keeping on with the Reading Trend | Sixty and Me
Since reading is a great pastime for women our age – and for anyone, really – here’s another list that I was able to complete and review. Continuing my search for funny women authors over 50, I stumbled across Jenny by researching her agent for a client of mine.

Cooking and Baking

No Knead Fig and Walnut Bread | Mangia Bedda
This easy no knead fig and walnut bread is fragrant with cinnamon and lightly sweetened with honey. All is you have to do is stir all the ingredients together and forget about it for 6-24 hours. Enjoy slathered with butter or cream cheese for breakfast, as a snack or any time of day!
26 Seriously Useful Baking Tips You’ll Wish You Knew About Sooner | Tasty
To help make your bakes the absolute best.

My Books

Holiday (a poem)

“Day followed day, and this and that Seemed to be happening As always, but through it all Already loneliness was seeping.”

Books by Alexandria Constantinova Szeman
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The Alexandria Papers Newsletter #61

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The Alexandria Papers Newsletter #61 | Dr. Alexandria Szeman 11 December 2022

 

No newsletters for the remainder of December, for the holidays and the new year. I’ll see you in January 2023. Meanwhile, here’s a picture of my youngest cat (11.5 years old) on the blanket I’m making for them, and she’s wishing you a happy end of the year.

 

Mindfulness

If you suffer from chronic conditions such as anxiety, depression, or posttraumatic stress disorder, meditation may worsen your symptoms. Traditional meditation, such as sitting silently and relaxing your mind, is very challenging when your inner world is in chaos. Consider nontraditional forms of…

When we feel mentally and physically well, we’re better able to care for ourselves and others We can try using these 5 tips to practice self-care during the holidays Try 10 meditations for holiday self-care When there’s a lot going on in our lives, we tend to deprioritize taking time to care for…

Migraine

According to a new survey, no, most of us would not feel comfortable talking about our migraine and mental health with our doctor. A whopping 77% of people with migraine and depression or anxiety say they hesitate to talk about their mental health with their medical provider, according to the…

As a physical therapist, there’s one thing I am sure about when it comes to the human body – it is meant to move. Our anatomy and physiology are fine-tuned to navigate and interact with the world.

Trauma and Sexual Abuse

Year-round, we encourage providers to adopt a trauma-informed lens-to use knowledge of trauma and its impact to make decisions about all aspects of their relationships with clients and how they run their program. During the holiday season, the need for a trauma-informed approach is critical.

Interest in psychological manipulation has never been so high, according to online dictionary searches. “Gaslighting” beat out other words such as “oligarch,” “cancel culture,” and “Omicron.” The US dictionary publisher Merriam-Webster announced on Monday that their 2022 word of the year is…

Mental Health

Journaling does more than just help you record your memories or find self-expression. It’s good for your health.

You don’t have to wait until Thanksgiving to practice gratitude – you can do little (and big) things all year round to express your generous spirit. It’s easy to get caught in the stress of the day-to-day and forget all the things that are actually going your way.

Books

“The main thing you’ve got to overcome is getting discouraged… writing pros is the hardest thing in the world” – Ernest Hemingway (July 21, 1899-July 2, 1961) Arnold Samuelson refused to hand over the $5 fee to get his diploma in journalism at the University of Minnesota.

“I need your John Hancock.” “He’s the prodigal son of our family.” “That job was like working in the seventh layer of hell.” “He has a Willy Loman-esque resignation about him.” “We’re navigating between Scylla and Charybdis here.” Anybody with the literacy of an eighth-grader could read those…

Cooking and Baking

Here they are, the holiday classics! These are the top-rated main dish and side dish recipes you need for a perfect traditional Christmas dinner. They cover the savory side of Christmas dinner, from prime rib, baked ham, and roast turkey to scalloped potatoes, green bean casserole, and cranberry…

Christmas lunch and dinner would be nothing without the comforting classics we love to eat year after year. These 49 recipes are the ones we hold dear at this time of year, whether they be classic through and through or with a slightly modern…

My Books

 

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The Alexandria Papers Newsletter #60

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The Alexandria Papers Newsletter #60 | Dr. Alexandria Szeman 4 December 2022


Mindfulness

Guided Meditation: Notice How Sadness, Loneliness, and Anger Show Up in Your Body – Mindful

 

 

Instead of trying to make difficult emotions change or go away, you can simply tune in to how they show up in your body, and see how they’re always changing on their own. When we’re caught in the throes of an emotion like sadness, loneliness, or anger, shifting our awareness into our body allows us…

 


Migraine

Self-Care: The Struggle is Real | Migraine.com

 

 

A man with migraine shares how he put his loved ones and responsibilities ahead of his self care when he had episodic attacks.

 

7 Self-Care Practices Every Migraine Sufferer Should Know

 

 

A hangover headache is bad enough, but a full-on, out-of-nowhere migraine attack? What’s worse? If you are a migraine sufferer, no matter how long it lasted, you know what your brain and body can feel like after an episode. You’re tired AF, cranky, and probably feel like crying.

 


Trauma and Sexual Abuse

How to Actually, Finally, Truly Set Some Boundaries With Your Family This Holiday Season | WonderMind

 

 

If you’re dreading the holidays because they typically come with ~family drama~, I’d like to introduce you to the magical power of setting boundaries with family. You’ve probably scrolled past a TikTok or two about the importance of this powerful thing called a boundary…

 

Resources for Sexual Assault Survivors | Greatist

 

 

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Trauma is easier to cope with when you have support, just like a broken bone is easier to set with a cast.

 


Mental Health

Keeping a Journal Isn’t Lame, It’s Self-Care | YourTango

 

 

At one of my very first Scholastic Book Fairs, I begged and pleaded with my mother to get the “Dear America” package. It was one of my favorite book series growing up, and it even came with a hardcover journal so you could add pages when you ran out.

 

Exercise for Mental Health: 8 Keys to Get and Stay Moving | NAMI

 

 

Mental illness has deeply impacted my life. I have experienced the flooding of anxiety and the drowning of depression. I have waged, and won, several battles with postpartum depression and been through loss and grief.

 


Books

What Can We Learn From A 1794 Novel About Turning Points In Crime Fiction? | CrimeReads

 

 

Turning points are incredibly important landmarks in crime fiction. They are the peak or series of peaks we climb to, where everything shifts inside the story. These moments are when we realize nothing is what it seems. Once we reach them, whether it is the climax of the book or an earlier point of…

 


Cooking and Baking

A Guide to the Essential Regional American Pizza Styles | FoodAndWine

 

 

Before the 1950s, most Americans didn’t know what pizza was. Arriving to the U.S. in the late 1800s, it was considered a cheap “ethnic” food, eaten mostly by marginalized Italian Americans in hole-in-the-wall restaurants or on the street.

 

Top 20 Tips for Food Bloggers | Cookie+Kate

 

 

I wish I had some magic secrets or shortcuts to share, but the truth is that food blogging is hard work. I receive questions about the subject fairly often, so I sat down to compile my best tips for food bloggers and ended up with an even twenty.

 


My Books

Books by Alexandria Constantinova Szeman

 

 

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The Alexandria Papers Newsletter #59

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The Alexandria Papers Newsletter #59 | Dr. Alexandria Szeman | 20 November 2022

Oh, my, I’m so anxious for Thanksgiving — read: for all the yummy food — that I said there would be no newsletter this weekend. But it’s a week early. It’s “No newsletter next week” because it’s Thanksgiving in the US, and my kitties and I will be celebrating the holiday weekend by eating turkey and all the usual side dishes, including pumpkin pie with lots of whipped cream. So much whipped cream!


Mindfulness

5 Steps to Wind Down and Fall Asleep – Mindful
A bedtime meditation to stop tossing and turning, and get some quality shut-eye. As someone who works every day with patients struggling with insomnia, the most common thing I hear is once the head hits the pillow, the brain doesn’t stop.

 


Migraine

Dangerous Gifts for People with Chronic Illnesses (and Gift Ideas to Swap Them With)
I’m a big fan of samples, which makes Christmas gifts or other exchanges a pleasure. I love trying out new textures, sniffing new scents, and figuring out if the latest product on the block is a fad or of true value. Yet, samples might be dangerous gifts for some.

 


Trauma and Sexual Abuse

Nadine Burke Harris: How childhood trauma affects health across a lifetime
Childhood trauma isn’t something you just get over as you grow up. Pediatrician Nadine Burke Harris explains that the repeated stress of abuse, neglect and parents struggling with mental health or substance abuse issues has real, tangible effects on the development of the brain.

 


Mental Health

10 Ways Minimalism is More Than a Home Decor Trend – The Simplicity Habit
Inside: There are many ways that minimalism is more than a home decor trend. Read on for ten ways it can improve your home, life, and the planet. A guest post by Cora Gold The word “minimalist” is used to describe everything from watch and clothing designs to art and home decor.

 


Books

10 of the best novels set in nature to escape into the wild – Tolstoy Therapy
A quick note that some of my posts contain Amazon affiliate links. When you buy through these links, I may earn a commission. “There are some who can live without wild things, and some who cannot.” Aldo Leopold’s A Sand County Almanac Over on Live Wildly, I recently shared my selection of the most…

 


Cooking and Baking

Thanksgiving
Thanksgiving Day is a national holiday in the United States, and Thanksgiving 2022 occurs on Thursday, November 24. In 1621, the Plymouth colonists and

 


My Books

Books by Alexandria Constantinova Szeman
Get ebooks at Amazon now:

 

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Filed under #CSA, Baking, Books, Chronic Illness, chronic pain, Cooking, Food, Health and Wellness, hemiplegic migraines, Insomnia, Meditation and MIndfulness, Mental Health, migraine, migraine self-care, Migraine Treatment, Migraine with Aura, Migraine Without Aura, migraines, Sexual Abuse, Sexual Violence, The Alexandria Papers Newsletter, Trauma