Now that spring is here it’s time to revise or create an outdoor exercise routine.  The list of the benefits of regular aerobic and strength-training exercise is too long to post here.  However, relief of depression is an important one.
Depression is a common disorder that is associated with compromised quality of life, increased health care costs, and greater risk for a variety of medical conditions, particularly coronary heart disease. 
Here are some tips to help you get started and maintain the benefits of regular exercise. 
To use that famous NIKE slogan, “Just Do It.”

1. Choose an activity that you enjoy and stick with it.  The number of activities to choose from can boggle the mind.  Just because you “don’t feel like it” is not a reason not to exercise. Tell yourself the truth that you’ll feel better afterwards. 
2. Make small changes.  Start with one day per week for 20 minutes.  Add more time or add another day.
3. Make a plan.  Don't leave it to chance.  Put your exercise session on your calendar.  Have plan A and plan B depending on weather or other scheduling. 
4. Invest in a good pair of exercise sneakers.  Consult with an expert.  It’s an investment that you won’t regret!  Don't let sore feet provide an excuse to skip your workout.
5. Timing is everything.  Exercise at a time of day that is most convenient.  Do not exercise on a full or empty stomach or just before you go to bed.  People with depression often suffer from insomnia, and night time exercise can leave you feeling energized when you want to sleep.  If possible, exercise during daylight hours to also benefit from sunlight.
6. Watch out for barriers to exercise.  Anticipate them and develop strategies to make exercise as easy and simple as possible.  Brainstorm potential solutions to bad weather, work commitments, fatigue, and any other lame excuse your demons will present.
7. Get a buddy.  Some people who exercise with a partner enjoy it more and are more likely to stick with it.  Also, the additional social support may provide motivation and have other beneficial effects.
8. Think positively. Praise your successes. Keep a record, get a tracking device.  View lapses in your exercise program as learning opportunities and don’t get discouraged if you miss a session.  Succumbing to excuses for one day is not a tragedy but get out there the next day.
9. Enjoy the moment. Take a minute when you are finished with an exercise session to appreciate how you feel in your body, mind and spirit.  A sense of accomplishment can follow you throughout the day.

Exercise appears to be an effective treatment for depression, improving depressive symptoms to a comparable extent as pharmacology and psychotherapy.  Observational studies suggest that active people are less likely to be depressed.  Even modest levels of exercise are associated with improvements in depression.  While the optimal “dose” of exercise is unknown, clearly any exercise is better than no exercise.  "Just Do It." and sustain it.
Here is a recent article from Slate which provides information on the anti-depressant effects of regular exercise.   Here's a reinforcement from The Cleveland Clinic.  Exercise and Happiness from The NY Times provides more information.  And another one about exercise to lower blood pressure and reduce fat.
​

​In these uncertain times our stress levels are elevated.  This article from The Cleveland Clinic has some useful information.
Whether it’s a fight with a spouse, a deadline at work, or simply just too much to do, we’ve all got stress.   And if you’re faced with a lot of it, it can take hold of your eating habits.
There’s a definite connection between stress and our appetite — but that connection isn’t the same for everyone, says psychologist Susan Albers, PsyD.
Stress causes some people to ignore their hunger cues and refrain from eating for long stretches. For other people, stress turns them into emotional eaters who mindlessly munch.
“Some people overeat when they feel stressed, and other people lose track of their appetite,” Dr. Albers says. “Those who stop eating are so focused on their stress that they don’t hear or tune into their hunger cues. Those who overeat are attempting to distract themselves with food.”
Our brains send cues to our bodies when we’re feeling stressed. That’s part of our fight-or-flight response that helps us deal with perceived threats in our environment, 
When you’re feeling stressed, your body sends out cortisol, known as the stress hormone. Cortisol can make you crave sugary, salty and fatty foods, because your brain thinks it needs fuel to fight whatever threat is causing the stress.
How stress affects your metabolism
Stress doesn’t only influence your eating habits. Studies show it can affect your metabolism, too.
In one recent study, participants who reported one or more stressors during the previous 24 hours, such as arguments with spouses, disagreements with friends, trouble with children or work-related pressures, burned 104 fewer calories than non-stressed women in the seven hours after eating a high-fat meal.
Researchers say experiencing one or more stressful event the day before eating just one high-fat meal (the kind we’re most likely to indulge in when frazzled) can slow the body’s metabolism so much that women could potentially see an 11-pound weight gain over the course of a year.
How to combat stress eating
The daily demands of work and home life — and even the constant presence of electronic devices — puts people at a high risk for stress eating, 
The best way to combat stress or emotional eating is to be mindful of what triggers stress eating and to be ready to fight the urge.
“If you are someone who is prone to emotional eating, know your triggers, know what stresses you out and be prepared,” Dr. Albers says.
Part of being prepared is to arm yourself with healthy snacks. Then if you feel the need to snack, you will at least nourish your body.
“Helping to regulate your blood sugar throughout the day is going to keep your body stable and your emotions on a much better playing field,” she adds.
It’s also a good idea to keep things at your workspace that will help reduce anxiety, like a stress ball. Or try taking a five-minute break every once in a while to close your eyes and take some deep breaths.
Regular exercise and making sure you get enough sleep every night also can help you to better handle the challenges that come up every day, she says.

Lately have you noticed you are forgetting things, feeling groggy even after a good night's sleep, irritable?  Dr. Richard Friedman has some ideas about how social isolation may be making our brains duller.  Check out this article he wrote in the Washington Post.

Our mental, emotional and physical health are all challenged during these uncertain times.  Our confinement due to the Corona Virus and threat of Covid-19 has forced us to change our patterns.  This has taken a toll.  There are things you can do to feel better.  Now is the time to create new habits to support our good health and well-being.
This article from The New York Times describes the risks and remedies for our labile emotional state.  The opportunity we have is for a healthier life going forward.

Stop, Look, Listen, Smell, Taste, Touch.
What you know of the world comes through the 5 senses.  Paying attention to your sensory input can focus the mind on the present.  Living in the present can, momentarily, lower anxiety, relieve muscle tension and calm the mind.  
Here's a quick exercise, The Senses Check, which takes about a minute to bring you into a tranquil space.

• ​Stand and take a few deep breaths.
• Slowly rotate in place as you take in the visual information around you.  Name everything you see.
• Come back to place and close your eyes and attend to the sounds in your environment.  Name the sounds.  Locate them in your mind's eye.
• Switch your awareness to smell and identify any odors.
• Now, lick your lips to taste whatever is there.
• Next, switch your attention to touch.  How do your clothes feel on your body?  How do they feel when you touch each component; soft/hard, warm/cold, rough/smooth.  How does your body feel?  Notice any kinks, sore spots, muscle tension.
• Inhale deeply and as you exhale release any physical stress.
• Smile!

This one-minute exercise connects you to the immediate environment through your 5 senses.  If you practice often you can lower your stress baseline, clear a cluttered mind, relax the body, even change your viewpoint.​
Do The Senses Check and experience the present moment completely.
Even one episode of mindful practice can be beneficial for your health.

​Good Mental Health is no different than good physical health.  In fact, good mental health contributes to better physical health.
​Seeing a physician isn't embarrassing if we have the flu, a high fever, or other serious health problems.  No one will criticize you for seeking medical help for a physical health problem and, indeed, most people would fault you if you didn't seek medical help.
Yet we often find that mental health issues bring a very different reaction.  People sometimes see mental illness not as a health issue, but as a character flaw, a serious defect, something that marks a person as weak, unstable, perhaps even violent or dangerous.
Such reactions have serious consequences for millions of Americans who could be healthier and happier if they were receiving the mental health help readily available.  But many don't seek such help out of fear of being "labeled" with a mental illness, feeling family and friends won't understand, or that it could lead to discrimination at work or school.
Too many people who could use help instead see their condition as a sign of personal weakness. They may mistakenly believe that they should be able to control whatever is wrong without outside help.
Please, work to correct this misinformation and encourage people to seek needed treatment.  For example, researchers estimate that one in eight U.S. adolescents is suffering from depression.  Each day an estimated 3,000 young people in grades 9 to 12 attempt suicide, yet only 30% of young people facing mental health issues ever receive any type of treatment or intervention. This lack of treatment helps lead to more than 4,600 suicides by young people each year. The statistics are even scarier among senior citizens and our military veterans.
What you can do:

• Speak up.  Tell people if you have had treatment and how valuable it was just as you would share that an MD treated you for blood pressure, cholesterol, digestive problems, heart conditions, etc.
• Ask your schools to teach a module on emotional intelligence at all grade levels each year.  This could empower students to be assertive, learn empathy, and decrease incidents of bullying.
• If you see a relative or friend in distress don't shy away, instead, suggest psychotherapy as an option and share your own experiences.
• Do some research and study in improving communication, parenting techniques, conflict resolution and bring these skills into your family and work situations.
• Consider scheduling a weekly Family Meeting where all members can feel safe to discuss issues and generate solutions to influence family dynamics toward more cohesion, trust and contentment.  Even infants and toddlers attend!

It's vital for people to recognize that mental health issues are not a reason for shame, but rather a condition that requires treatment by a professional. Anxiety, depression, panic attacks, eating disorders, social phobias and similar problems are not a sign of personal weakness.  They are simply conditions that, when treated successfully, can result in a happier, healthier and more productive life.
If you or someone you know is suffering from a mental health issue, don't give in to the stigma, but rather take action for better health.  Talk to a friend or family members about what's bothering you and look into assistance from a mental health professional.  Seeking mental health help is not a weakness; it's as logical and right as seeing a doctor for the flu.
Adapted from American Counseling Association’s Counseling Corner Blog.
​Here are some thoughts from Markus Howard on The Marquette basketball team about his mental health treatment as published in The NYTimes.

​Most people experience a slump in January and February after the frenetic end-of-year and new year festivities.  Some of this is merely fatigue but the Winter Blues can leave you feeling, sad, irritable, unmotivated.  If these feelings intensify and lead to sleep problems, changes in appetite or weight, depression, you may be experiencing Seasonal Affective Disorder (SAD).
If your symptoms are in the milder category of Winter Blues there are several things you can do to help yourself feel better.​

• Since the 1980's light therapy has offered an effective remedy to boost energy.  There are even full-spectrum light visors so you don't have to remain in place to get your dose.  You do need to follow guidelines about when during the day and how long the exposure. There's lots of information on-line to inform you how to use light therapy.
• Cognitive Behavior Therapy (CBT) can teach you coping skills for the short-term seasonal occurrences.  Once you learn the skills you can use them daily throughout the year for your general well-being.  
• Of course, exercise is an effective mood-enhancer.
• Meditation can promote relaxation and mindfulness and enhance cognitive skills.  Future blog posts will present activities to promote mindfulness, stress reduction and relaxation techniques.
• If your symptoms persist for days and light, CBT, exercise and meditation are not effective it may be time to consult a physician or mental health counselor to discuss other interventions.

This brief article from the Mayo Clinic provides more information and this article from The New York Times is also useful.  
​A report from Cornell University found that natural light in an office significantly improves health, wellness and productivity in workers.

​Just about everybody goes through stressful times at work. Projects pile up, you stay late and take work home with you and the flow of emails doesn’t slow down. When this becomes the norm, it’s time to re-evaluate your work-life balance and make some healthy changes to avoid job burnout.
How do you know when it’s time to examine how your job fits into your life? 

• You’re staying up too late or having trouble staying asleep. You’re sitting all day and not exercising. You’re getting most of your food from a vending machine or drive-thru window or not eating at all. You have a nagging pain or health concern but don’t feel like you have time to go to the doctor.
• You’ve started noticing signs of anxiety or depression.  You are feeling angry or irritable. You may experience dread, restlessness, hopelessness, panic attacks, mood swings, and maybe even thoughts of suicide.
• Your work no longer feels meaningful. You don’t feel connected to your colleagues or clients. You’re just going through the motions.  You just don't care anymore.
• You feel incompetent.  No matter what you do, it feels like it’s never enough. You’re always behind and the quality of your work may suffer. You worry constantly about your job performance. You fear (but maybe also secretly fantasize about) being fired.
• There are no clear boundaries between work and home.  You’re working longer and longer hours. You can’t take time off without getting calls, texts and emails from work. You feel like you have to be available around the clock.
• You’re lonely.  Although you may have people around all the time and you’re constantly connected electronically, you no longer have the time or energy for meaningful interactions with family or friends. Your relationships begin to suffer. ​

If any of this sounds familiar, don’t despair. There are ways out of this.  Psychologist Amy Sullivan, Psy.D., offers the following tips for taking control and getting things back in balance.

• Disconnect when you’re at home. “Put down the phone,” Dr. Sullivan says. “We don’t need to be available 24/7.” Constantly checking and responding to texts and emails raises stress levels, makes it difficult to connect with family members and negatively affects your sleep.
• Be more efficient at work. Focus on one task at a time and keep working on it until it’s complete. Don’t try to multitask. Close your email and turn off your phone when possible to minimize distractions. “If we’re efficient we finish our work, and then we’re able to go home and spend time with our family,” Dr. Sullivan says.

• Prioritize self-care. Make a decision to set aside time for exercise. Choose and plan for nutritious meals and quality time with friends and family. Make those things non-negotiable in your schedule.

• Get professional help. If the stress is really getting to you and impacting your mental health, don’t hesitate to talk to a therapist. Many employers offer employee assistance programs that can connect you with a mental health professional who has experience helping people manage their stress.

Although hard work is prized in our culture, you don’t have to let your job take over your life. It’s OK, and necessary, to take care of yourself first.
Become a Time Realist as this article from The NY Times says.
​Here's some information from the Cleveland Clinic about the illusion of multitasking.

During a busy schedule you can find yourself transitioning from one task, activity, or group to another without taking a breath.  Your stress escalates and accumulates and you may not be at your best.  It's good to pause for a minute to bring your stress level closer to your baseline before proceeding.
Here's a quick, 30-60 second, exercise to put you back in touch with your Best Self.

• Find a quiet corner where you can stand comfortably.
• Close your eyes and inhale deeply.
• Visualize your Best Self.  Where are you?  What are you wearing?  See yourself as onlookers would.  Feel your body relax into your Best Self.  Inhale deeply.  Soak up this image. 
• Take one, small step forward into this image to embody it.
• Feel your competence and confidence.
• Smile.
• Return to your hectic business feeling refreshed.
• Repeat at the next transition.

​

Taking time to meditate might sound like a luxury but it may be as important for your well-being as pounding the treadmill or eating broccoli.  And you don’t have to block off lots of time, either. Setting aside just a few minutes a day can improve your focus, and calm your mind and body.
If you’re a meditation skeptic, take a look at these four meditation myths that could (literally) change your mind.
Meditation myth #1: You have to practice at least 20 minutes every day.
Do you have a minute?  Great!  Then you have time to meditate.  Here's a one-minute mindfulness meditation.
Breathe in for five seconds, then breathe out for five seconds. That’s your warm-up. Then repeat for one minute. It’s that simple, and you can work up from there.
Meditation myth #2: You need to clear your mind.
Can’t get your to-do list out of your head?  It’s OK if it keeps coming back.
The goal of meditation is not to clear your mind of all thought. The goal is to return to the breath. Each time you discover your mind has wandered, return it to the breath. That is how your mind learns to benefit from meditation.
When you’re meditating and get distracted by a thought return your attention to your breath. You’ll increase your awareness of the present moment, creating calm and balance.
Meditation myth #3: It doesn’t do anything.
It’s true, meditation doesn’t do one thing for you- it does a lot of good things!  Research suggests that meditation appears to boost whole-body wellness.

• Soothe your genes. Mind-body exercises like meditation target the genes related to stress and inflammation, reducing the levels of both in the body. There’s some sound research showing meditation changes how genes are expressed in your body.
• Blood flow.  Studies show that blood circulation in the brain and other organs improves during meditation. There are long-term benefits for certain organs, especially the heart and brain.  Increased blood circulation gets more oxygen and nutrients to every cell in your body, helping them to perform better. Getting that blood flowing could help you get through some of those stressful moments — whether it’s a tough client call or taking your toddler shoe shopping.
• Cardiac Function.  Research shoes that meditation decreases heart rate and blood pressure during the process.  Daily meditation can keep both measures lowered.
• Brain function. Several studies suggest meditation affects every part of your brain. Almost all of our thoughts and actions result from different sections of the brain working together, so meditation can really help get your brain humming.  Other research indicates that mindfulness practices cause changes in the brain’s attention-related networks, improving your ability to focus on a task.
• Psychological stress. Meditation has been shown to reduce aspects of psychological stress, including anxiety and depression. In our chaotic, fast-paced lives, managing stress is a must for better health.​

Meditation myth #4: There’s only one way to meditate. Meditation comes in all shapes and sizes, including mindfulness, Zen and Transcendental Meditation®. The trick is finding what works best for you, then practicing where and when you can. It isn’t going to be an earth-shattering, ultra-Zen experience every time you practice.
And you don’t have to stick with one type of meditation.  Play around until you find one you like, or use a combination of techniques. You can even use several types of meditation during one session. 
You can meditate in your car before leaving for work, while your children nap or even while you’re washing the dishes.  Try to find a few minutes during your day to develop your meditation skills.
You’ll be joining the 18 million American adults who use meditation to boost health and focus the mind. And you just may find that meditation gives you a little sanity in a sometimes crazy world.
​This is adapted from an article posted by the Cleveland Clinic, February 2019.

Persistent relationship stress takes a toll, both emotionally and physically.
Every couple squabbles over finances, parenting, who does household chores, etc. But constant, unrelenting conflict can take a toll on both parties’ emotional and physical health.  The quality of a relationship is important to a couple’s quality of overall health 
You might notice common signs of stress when your relationship has hit a rough patch: headaches, irritability, stomach issues, muscle tension, changes in sleep patterns.   If that persists and you have unremitting stress your immune system can become compromised and you are vulnerable to many potential physical problems. 
​Some studies have linked relational conflict and depression to poor digestive health.  Others suggest that strained relationships may be connected to an increased risk for heart disease.  Stress is also linked to high blood pressure and cancer.
This mind-body connection is well known among researchers and physicians.  The impact on health is greatest when relationship stress becomes chronic.  Stress, in general, produces a “fight or flight” response that is designed to help in emergencies.  If it's constantly activated, the entire body’s internal balance can be disturbed.  Continual stress can cause an increase in cortisol which can damage the heart muscle.  The longer the time conflict persists over the course of months versus weeks, the more likely you are to experience some physical symptoms,
Couples counseling can help you learn to create an atmosphere of emotional safety for yourself and your partner, to take responsibility for stress relief so your nervous system shifts into “rest and digest” mode and all mind/body systems can function optimally.
​​Here are some misconceptions about Couples' Therapy published by The Gottman Institute.
From the Cleveland Clinic, Signs You May Need Couples Counseling.

Happiness is a transitory state usually resulting from accomplishments, unexpected gifts and "happy" events, once in a lifetime occurrences.  Rather than seeking happiness pursue joy.  There are small moments within each day that can lift your heart, such as, the glimpse of a loved one, the memory of past joys, a budding flower, a kind interaction.  To use an over-used word, mindfulness can put you in touch with the tiny joys which present themselves through your surroundings; the beauty of nature, a well-done exercise routine, a hot shower, the aroma of fresh baking, favorite music, a delicious meal and connections with other people.  The list is endless if you pay closer attention to your senses; the sights, sounds, smells, tastes and touches within easy reach.  Becoming more conscious of the tiny joys around can habituate you to perceiving things differently, to gathering the pleasantries within even the grayest day and lead to a steady state of contentment.  Then you don't have to wait for the happy events to come along.  You have many joys whenever you tune into your senses to experience the present.  Here are some easy steps to help focus on the joys around you.  
​The Cleveland Clinic has this list of 7 Secrets to Happiness.  


​

​Sadness that won’t go away, episodes of crying, dwelling on bad feelings. All of those familiar mood-disorder symptoms are common in women with depression — but not so much in men.
“When men are depressed, they may be less likely to express sadness and more likely to express anger, irritability and aggression,” says clinical psychologist Adam Borland, PsyD.
Other signs of depression in men can include:

• Impulsivity
• Apathy
• Low self-esteem
• Blaming others (Depressed women more often blame themselves.)
• Isolation from others
• Increased focus on work
• Needing to feel in control
• Substance abuse
• Gambling
• Risky sexual behavior

All of these signs can be cover-ups for sadness.
Men and women also may share some basic depressive symptoms, like low energy, poor concentration and lost interest in activities they used to enjoy says.
Not all drops in mood are depression. Common sadness or irritability is usually temporary and triggered by something specific. Depression may have no clear trigger. And symptoms seem to take over your life (emotionally and physically), for two weeks or longer.
The effect on a man’s body
The thing about a mood disorder is that it’s not just an emotional problem. It can have physical effects too.
In women, depression can present as panic attacks or eating problems. Men, however, are more likely to complain of headaches, digestive problems or other physical aches and pains, says. They may have trouble sleeping or eating — or sleep or eat too much.
They also may have decreased sex drive and trouble performing in the bedroom.
It’s often easier for men to see a doctor for their physical issues than emotional ones. They may be less willing than women to talk about emotional issues or less likely to realize their physical symptoms are depression.
How to treat male depression
Men who may be depressed should start by seeing their primary care provider, who can rule out other health conditions and discuss ways to treat depression. Usually depression is treated with psychotherapy, medication or both.
Therapy can help patients uncover and change unhealthy thoughts and behaviors that could be contributing to depression. Sometimes it includes finding new ways of dealing with interpersonal conflict or other problems.
Antidepressants treat depression well, but can take several weeks to work fully. Symptoms may lift slowly and gradually.
There are dozens of safe and effective antidepressants available, but they don’t work the same in everyone. It may take more than one try for you and your doctor to find the right antidepressant for you.
What to do if a man is depressed
Many men won’t seek medical care for depression on their own. They may need encouragement from family or friends who’ve noticed a change in their ability to work, interact with others or function in everyday life.
If you think the man in your life may be depressed, here’s how you can help:

• Acknowledge his depression. 
• Offer your support. 
• Promote healthy living and self-care. 
• Focus on smaller, achievable daily goals. 
• Involve a doctor or mental health professional. 
• Report warning signs of suicide. 
• National Suicide Prevention Lifeline at 800.273.8255.

Depression will go away.

​For most of us, asking for help can often be difficult. Yes, asking for advice on planting a garden is easy. But for a serious issue, such as your mental health, you may find that you don't want to admit to the problems you're facing.
It's not hard to understand why you may be reluctant. Admitting that you're struggling or feeling  overwhelmed is like admitting you're weak or inadequate. Many of us learned as children that it's important to be independent, strong and self-sufficient. That background makes it difficult to tell someone else that you're really not okay.
The result is that people often decide to just try and do the best they can by themselves. In some cases things might just turn out fine, though there are no guarantees. But going it alone could involve considerable amounts of stress and anxiety, and may even lead to bigger and more serious problems.
Another common option is to turn to family or friends. This can be a good idea if those you trust with your problems and fears are truly understanding and are able to offer meaningful support and help. Sometimes they can, but often times they just can't be objective enough.
If you're facing a difficult time or situation, something that's causing depression, high stress and anxiety, and is making it difficult or impossible for you to enjoy life, it may be time to seek out professional help. Doing so can be a difficult choice, since it means asking for help from a stranger, and usually will involve a fee.
However, realize that a professional counselor is someone who has gone through extensive training and has many tools to help those feeling overwhelmed and unsure of  how to go on. Despite the way it's often portrayed on TV, counseling is not something just for "crazy" people. Most counseling assists perfectly normal people who are simply facing issues and problems that are negatively affecting their lives.  There are no reasons to suffer emotional pain when licensed, professional counselors are available, willing and competent to help.
There are many ways to find a counselor.  You can ask a friend, your doctor or dentist, teacher or someone you respect to give you a referral.  Many communities have counseling centers.  If there is a resource at your job you can ask about the Employee Assistance Program. You can find a counselor by simply Googling "Find a Counselor".  There are many referral sites that you can search geographically and by topic, e.g., stress, anxiety, depression, marital conflict, parenting. ​
Asking for help is never a sign of weakness but rather of the strength to recognize when your problems are real and that you need help to do something about them.
​Here are some reasons NOT to ignore your Mental Health from the Cleveland Clinic as well as some signs to help you decide if you need professional help.
​​​Adapted from American Counseling Association’s Counseling Corner Blog.

Everyone has difficulty falling asleep occasionally.  You can improve your sleep hygiene and reorganize your bedtime routines to create an external and internal environment which is more conducive to restful sleep.  
Here is a brief visualization called The Body Scan which can help release tension and quiet the mind.

• Lie on your back and make sure you are comfortable. Adjust your pillows and covers until you are totally comfortable.
• Close your eyes.
• Take some deep breaths and release stress as you exhale.
• Focus your attention on your toes and, without moving, visualize them melting into the mattress.
• Do the same with your insteps, heels, ankles, calves, knees, thighs, butt, spine (each vertebra individually), move upwards through each discreet muscle and body part.
• At each step/exhale tell yourself the story:  I am relaxing my toes, neck, shoulders, arms, etc., my toes are melting into the mattress, my body is releasing tension, I am ready for sleep.
• By the time you reach your head you may be drowsy and dropping-off.

Any repetitive tone or visual image can induce relaxation and sleep.  Mantras, prayers, counting sheep is an old-fashioned and effective remedy.  And don't forget what some "old wives" recommend; a cup of warm milk or chamomile tea can soothe the body and mind.
If your sleep is disturbed for many nights you may be experiencing insomnia which is habitual sleeplessness, wakefulness, restlessness.  Prolonged insomnia can have serious psychological and health problems.  If this is the case, consult a physician.
Researchers at Harvard have developed a list of 12 tips to promote better sleep.  Look them over.