The Warm Milk Journal

A nurturing place for people who can't sleep

The Warm Milk Journal Has moved !

Dear Warm Milk Journal Readers,  from now on please go to:

The Warm Milk Journal is the same but I am updating the look, using my own domain name instead of the free WordPress url:

I welcome any feedback and suggestions you have as The Warm Milk Journal evolves.

Thank you,

Debra : )


May 12, 2010 Posted by | The Warm Milk Journal | | Leave a comment

Expect The Unexpected

When things go better than planned, rejoice!

When you get an unexpected gift or break, thank your lucky stars.

Expect the unexpected. Hopefully more good unexpected things will come to you.

The universe is abundant. Let us receive our good (even unexpected good!)

Debra : )

May 11, 2010 Posted by | anxiety, Prosperity, Self-empowerment | , , , , | Leave a comment

Eating That Elephant One Little Bite At A Time

Vegetarians out there: please pardon this metaphor- but truly, how would you eat an elephant? One little bite at a time. Often we take on way more than we can chew. We get overwhelmed. Stressed. Our brains shut down. The answer? One small bite at a time.

It goes back to those baby steps we have talked about. I figure, so long as I am moving forward and taking some kind of action on my goals, I am going to achieve success. Action is important. If our ideas and goals are solely in our heads, we are dreamers and that’s about it.We don’t, however, want to take on too much at once- put too much  pressure on ourselves- and then have it all backfire because we get overwhelmed, discouraged, and quit.

Like all things in life- there needs to be balance. Small steps or bites, if you will.

I am continually reminding myself of this. The Warm Milk Journal, for instance, is a big project. Starting a new endeavor like this is a lot of work. There is a huge learning curve. There are parts of this project that come easier for me than others. I find the creative side a lot of fun and easier: the writing of the posts, reaching out and helping others, coming up with ideas for the Warm Milk Journal (because this is something I care and feel so passionately about). The more challenging areas for me are more the technical and business end of things that come with writing a blog. There is so much for me to learn and really I have just started. So I tell myself: baby steps, Debra. Small elephant bites.

I think if we enjoy the journey we will be happy with where we end up!

Debra : )

May 10, 2010 Posted by | anxiety, Self-empowerment, The Warm Milk Journal | , , , , , , | Leave a comment

Finding Our Voice: Speaking Up For Ourselves

For many of who have anxiety issues, often a source of it is being shy and unsure of ourselves. I spent many years of my life not really speaking up: as a child with my family or at school, at work, in my marriage, etc. I think a lot of us have that “nice person” syndrome. We are afraid to really be ourselves because we want everyone to like us.

As a child and young adult I had a lot of sore throats and strep throat infections.  When I was very small, my parents took me to many doctors in Honolulu (where we were living at the time). My parents wanted the doctors to take my tonsils out. They did not and told my folks that I would eventually outgrow these infections. For the most part I did, but was still prone to strep throat well into my twenties. Even now if I am under a lot of stress or overly tired, a sore throat tends to be my first symptom.

Louise Hay in her book, Heal your Body, describes a sore throat as: “the inability to speak up for one’s self. Swallowed anger. Stifled creativity. Refusal to change.”

The affirmation for this condition Ms. Hay prescribes is this:

“It’s okay to make noise. I express myself freely and joyously.  I speak up for myself with ease. I express my creativity. I am willing to change.”

If we don’t speak up for ourselves, who will? I am a second grade school teacher. Little children at my school are expected to be quiet a lot of the time (no talking unless called on, no talking in hallways, in the lunchroom etc.). I was one of those well-behaved little children at school. I never acted up. Never got in trouble.

It is important to have a safe learning environment for kids. I understand the need to have order in the classroom. I sometimes wonder, however, if we discourage our young people from talking too much. It is easy to do this at home too when we are busy cooking dinner or reading the paper, doing emails etc. We need quiet and ask the kids to go play outside or tell them”not now, we will talk later”.

Some of us may have been born introverts. Perhaps though we have been conditioned to not speak up. It’s something to think about. We can work on reconditioning our old programming.

May 10, 2010 Posted by | Affirmations, anxiety, insomnia, Self-empowerment | , , , , | 1 Comment

“Tension is who you think you should be. Relaxation is who you are. Breathe”- Japanese Saying

When you are afraid of something, breathe.

When you are angry, breathe.

When you are feeling impatient, breathe.

When you are tense, breathe.

When you are irritated, breathe.

When you are feeling panicked, breathe.

When you are restless, breathe.

When you can’t sleep at night, breathe.


May 10, 2010 Posted by | anxiety, Meditations, Physical Exercises, Spirituality, Tips to help insomnia | , , | Leave a comment

Feeling Overwhelmed On Our “Low” Days

We all have high level energy days and low energy level days. When we feel good and have a lot of energy it is easier to tackle whatever life has for us. We feel more competent and confident. We feel more “on top” of things!

What happens to us though on our low days? We still have the same life, same circumstances, responsibilities, goals, etc. Somehow it all feels more overwhelming when we don’t feel our best, doesn’t it? When I feel low (from lack of sleep, being sick, time of the month, or just in a low mood), I feel daunted by things which on better days I am feeling great about. It is strange. It is almost like I am two different people. On these low days, my brain almost wants to shut down because I feel like I just can’t do it all or really any of it (if I feel bad enough).

Here are some thoughts about how to handle these low days:

  1. Low energy days are a part of life. They will come and go like clouds passing. They won’t last forever.
  2. Just be easier on ourselves on these days. Our perceptions are a bit clouded right now. We don’t feel our best. Accept that and be easy.
  3. Tomorrow is another day. Not getting anything accomplished on your to-do list today? Well, so be it. Who says we have to constantly work on a dead line anyway?
  4. Do something that is nurturing for you: nice cup of coffee or tea, read something relaxing, take an easy stroll, nap
  5. The world is not going to stop revolving on its axis just because we are not our super dynamo selves today.
  6. Listen to your body. If it is telling you to take it easy then do so. Our bodies have intelligence. Perhaps we just need to recharge. When we come back from this low period we will have lots more energy and creativity for the tasks we put on hold.

May 10, 2010 Posted by | Self-empowerment | , , , | 3 Comments

“In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety”-Psalm 4:8

If feeling a bit restless when it is time to sleep:

repeat something to yourself that brings peace to you.


“I AM safe”

“God Loves me”

“I AM love”

“I AM peace”

May 9, 2010 Posted by | Affirmations, anxiety, insomnia, Meditations, Prayers, Self-empowerment, Spirituality, Tips to help insomnia | , , , , , , | Leave a comment

Setting Ourselves A Deadline: A simple tip for de-stressing and getting better sleep

In today’s hectic world where we feel so electronically “plugged” in all the time with emails, texts, etc….it is easy to keep working past quitting time, at home, in the car, wherever we happen to be. Not officially turning ourselves off can be stressful and affect our sleep at night.

Try setting yourself a deadline where responsibilities from your office or job are done for the day. No more checking emails or making phone calls. You are DONE– you’re calling it a day. The time is up to you. It could be 5:00 pm or 8:00 pm. Just designate a time and then stick with it regularly. The pressure will lift. You will train your mind and body to know when it is quitting time and time to begin unwinding. Unwinding time: time for yourself, friends, family, couple time, glass of wine, bath, nice dinner, tv,  music, reading for pleasure, making love, and finally SLEEP. Ahhhh…..

(This post inspired by article in May 17, 2010 issue of Woman’s World entitled “Rejuvenate by setting a deadline!”, p. 26)

May 9, 2010 Posted by | Tips to help insomnia | , , , , | Leave a comment

The Mew Way:To Nap or Not To Nap? Mew says: “nap!”

There is a lot of advice out there for us suggesting that taking naps during the day will affect our sleep at night. I suspect that can be true for some people. I personally love my little “power cat naps”. If I can lie down for 15 to 30 minutes in the afternoon between the hours of 3 to 5 pm, I am much more refreshed and enjoy a nice evening once my second wind kicks in. I do not find this kind of napping affects my night sleep at all.

Perhaps if I napped like my cat Mew does I would have a hard time sleeping at night. He is a cat and he is all about the catnap. As in, the all day catnap. He seems to sleep pretty well at night too so all of that napping is not affecting him much any.

Like most things in life it probably boils down to some moderation and knowing what works best for you. Realistically,we probably don’t want to sleep all afternoon if we want to get to sleep later for the night. I suppose there is some common sense to that.

I do want a good night of sleep- but as of yet, I am not willing to give up my afternoon siesta to get it.  It is exactly 4:23 pm. Mew is curled up in his spot on the corner of the bed. Time for me to join him for our catnap….

May 9, 2010 Posted by | Humor, The Mew Way, Tips to help insomnia | , , | Leave a comment

Guess what my daughter just gave me for Mother’s Day?

A new journal! It is a beautiful little notebook with colorful  flowers on the cover. She brought this to me on the bed this morning just as I had published the previous post about journal writing. How cool is that?!  : )

May 9, 2010 Posted by | Benefits of Journal Writing, Heartwarming Stories, Humor, journal writing, Parenthood | , | Leave a comment