I’ve been a long time Executive Costco member for over 15 years and only found this out this tip when I did a short stint working in the membership dept.
Ever buy something only to see it went on sale the next week or day? You can go to the refunds dept. and request the price difference to come back to you. Simply take a picture of the sale sign for the item # and/or bring your receipt in.
Hope this helps someone! I’ve already saved about $75 in just one year.
Item number is at the top left of pricing signage.

So, here's the back story...sorry it's long...I promise I left a lot of stuff out.
We've been friends our entire life. We've had our ups and downs but ultimately decided our friendship is more important than any stupid fued. Well, this time I'm struggling a bit because she's mad at me for not being extatic to celebrate her birthday.
This is what I have going on and she knows it. -I'm at the end of a courtcase for my son who was kidnapped 13 years ago. -I have a ton of medical stuff going on. In January I was diagnosed with and hospitalized by diverticulitis and colitis. -I have Interstitial cystitis with hunner's ulcers in my bladder, both are incredibly painful. I have been pretty much bed ridden for 10 months. -Most recently, something is wrong with my knee and I'm not able to get in with my doctor until days before her birthday. -I have 2 other kids that are young and they are more than a handful...I mean my youngest is so wild I looked away for one minute and he fell and fractured his skull. And they both sleep walk. I have them always. I'm tired.
The BBQ night I wasn't excited, it was 10pm and I had to listen to her for 4 hours about how unprofessional the place we ordered from was because she ordered an app that didn't come and it wasn't on her receipt.
Now, I have to add, she planned a trip home for the holidays. I did a lot of looking at prices and sending her links. Lots of discussion about comfort v. money, plane v. bus. She decided on bus. I mentioned my concerns one last time and she should find out about refunds. The morning before she was to head here my lawyer emailed me asking for proof with a deadline. I explained to friend I would be available for emergency stuff only. I got a few calls when they stopped for fuel. At the 7h/53h mark she calls me bawling. She can't handle the pain. I need to call her mother and find out if she'll buy a plane ticket. She hopped on a plane. It was after 10 on a school night and I'm up until 1 booking flights and hotel rooms and finding restaurants that she can eat at because she has all the food disorders and can't eat anything...while living off candy, fast food and pasta. I went to bed when I was done. That was hours lost on court research. I also picked her up and dropped her off at the airport which I didn't mind even though it was like 10pm pick up 4 am drop off.
I know she has things going on too like her father died a few years ago. They were best friends. Her mother is absolutely refusing to go on after her 2nd husband died so she's worried something would happen and she couldn't get home (she moved home 2 month's after her holiday visit). She's diabetic and has anxiety. Any other health problems she has she blows off because she's afraid.
So, AITAH

There are a lot of questions about integration after a TRE session. Also a lot of questions about anxiety and an unbalanced nervous system. The good thing is that things that calm down the nervous system also help with integration and vice versa. I want to share my thoughts and what is helping me. Hope this is benefical for you 🙏
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Enough rest between TRE sessions This is a matter of trying and experimenting. In the Beginner's Section there is a good guideline. What does rest mean? Rest means restoring your energy, let the nervous system calm down and proces the releases. Remember your body is made to move. I noticed that sometimes my heartrate was higher when sitting, then when slowly walking, why? Because while sitting I was stressed. When I walked, the nervous system could calm down. Also, a higher heartrate while moving is no problem, that is normal. It is better to have a high heartrate while moving then while sitting or lying down.
I want to emphasis the following: If you feel bad and don't know what to do, get up and take a walk.
Of course seek medical / professional help when needed, this is just a general rule.
This video talks about ways to rest and how to manage your energy: https://www.youtube.com/watch?v=lxYscKkDkEA
Also take regular breaks during the day. Science shows that taking breaks every 30 minutes increases focus and productivity. It doesn't have to be a long break. Just take a few minutes to make yourself something to drink or go to the toilet.
You can use the Pomodoro Technique: https://en.wikipedia.org/wiki/Pomodoro_Technique
I also use Stretchly on my laptop that shows a gray screen with a timer to take a break from screentime. If you are interested: https://hovancik.net/stretchly/
During rest you can also do the things I describe below like: The Basic Exercise, Breathing Exercises, Recovery-walking, caring for your houseplant, etc.
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No stimulating substances No cafeïne, no nicotine, no alcohol, no sugar. These will agitate your nervous system and this will mess with integration. You want more balance, no extreme UPS and DOWNS. Abandon everything that make you overactive.
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Recovery-walking This type of walking helps to lower your heartrate, reduce stress, helps with integration and increases bloodflow. It doesn't tax your nervous system and actually helps to calm it down.
Recovery-walking is walking at a slow pace. Your heartrate should be between 50% - 60% of your maximum heartrate. If you don't know you maximum heartrate, this is a rule of the thumb:
220 - (your age) = maximum heartrate
Example: if you are 40 years old, then your maximum heartrate is 220 - 40 = 180 beats per minute (bpm). 50% of 180 = 0,5 * 180 = 90 bpm. 60% of 180 = 0,6 * 180 = 108 bpm. So if your are 40 years old, you have a maximum heartrate of 180 bpm and during your recovery-walking your heartrate should be between 90 and 108 bpm.
You can measure your heartrate with the Samsung Health app on Android and on Apple there should be a similar app.
What I really like about recovery-walking is that I don't have to worry about taxing my nervous system and I can do it for a longer time then other forms of movement.
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Recovery-walking in nature for extra benefits Science shows that nature has a calming effect on the nervous system and lowers stress. Especially nature with green and blue. Green meaning trees, bushes, flowers, gras, etc. Blue meaning water (river, pond, lake, ocean), sky.Looking and listening to animals are also good for the nervous system.This can be animals like different kinds of birds, bees, Lady bugs, butterflies, etc.
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Forest bathing We talked about nature in combination with recovery-walking, but you can also be in nature and pay special attention to your senses. Do you feel the sun on your skin? Or the rain? Do you smell the flowers? Or the grass? Do you hear the river? Or the birds? Do you feel the wind? Or the ground under your feet? Being in nature and silently give your senses the space to experience, that is called Forest Bathing. In Japan it is even an offical therapy. You can learn more here: https://www.nationalgeographic.com/travel/article/forest-bathing-nature-walk-health
https://www.earthrunners.com/blogs/rewilding/forest-bathing-the-benefits-of-nature-forest-therapy
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Caring for houseplants Buy houseplants for your home and care for them. This will give you a sense of meaning and connection. I read a study once where they gave old people in a nursing home a houseplant. In one group they just gave this plant to them and the nurses would take care of it. In the other group they had to take care of the houseplant themselves. The result was that the group that had to take care of the houseplants lived longer and with more health.
Recently came across a beautiful story that illustrates the impact that houseplants can have.
The power of caring for plants 🌿🌱🍃🎋🌳🌻🌼🌸🌺🌹🌷
https://preview.redd.it/p9d9mozmh4rc1.jpg?width=640&format=pjpg&auto=webp&s=0f21a253a8af5307e83e8947bd877cbf6f801f6e
From fear and depression to love and joy 🙏
"Hi Everyone. A little background: I started gardening seriously after my father died of brain cancer four years ago. He had been ill for twenty years and I was his caregiver. I already had a few plants, but nothing like this. My existing anxiety and depression worsened after he died. I had been struggling with anorexia nervosa for ten years at that point. I had no reason to get out of bed; no one or nothing needed me enough to get up. But I didn't want to die either. The sadness consumed me completely. I was diagnosed with stress-induced diabetes.
A colleague who moved to her parents' house in northern India gave me five plants to care for. This was during the first wave of COVID. I put them on my bay window and finally got up to take care of them. Something changed in my brain and I continued to take care of it. Watching each new leaf brought me joy, and I felt less pain as I saw new life blossom.
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I now have over 600 plants - about a hundred on the patio and in a small area outside, about 300 houseplants scattered throughout the house, and 200 flowering plants on my patio.
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I stopped taking my antidepressants and anxiety medications (benzodiazepenes) completely after taking them for 8 years. I wake up every day excited to see my plants, and I look forward to caring for them. I'm not completely healed by any means, but I have plenty of reason to live and love. I take care of my street companions (4 dogs and 3 cats, all sterilized and vaccinated).
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I plan my watering so that I cover one space per day. I have a full-time job and do volunteer work. I continue to repot over the weekends."
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Start a worm compost (vermicomposting) This has the aspects of nature and caring. The beautiful thing is that you can create your own ecosystem and thus help against climate change. The waste you can give to your worms in the worm compost, they give you compost that you can use for your houseplants, the houseplants will grow healthier and stronger, they will give your house a nice look and you can make cutting and always have a wholesome gift to give. This will create a habit of things that increase your welbeing and results in a balanced nervous system.
While walking in nature (during Forest bathing and/or Recovery-walking), you can search for compost worms. You see, you can combine all these beautiful things to increase your wellbeing.
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Hug with a stuffed animal Your body reacts the same while cuddling with a person and when cuddling with a animal. The body will produce oxytocin which is the love hormone and will make you feel better. Buy a stuffed animal and you can cuddle whenever you want. Even take the stuffed animal to bed. Let go of the idea that grownups can't have stuffed animals. Just do what makes you feel good.
You can make it even more nice to cuddle by buying a weighted stuffed animal.
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Earplugs To lessen the stimuli your nervous system is exposed to, you can wear earplugs. This will reduce the distractions of noise and give you more rest. You can wear them while needing rest or a break. This can be while resting on bed, or while you want quiet time reading something or when you go to bed, or just whenever you want some silence.
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Draw, colour, paint This is a great way to express yourself even if you don't have the words. There is research that shows that while drawing, colouring and/or painting there is less filter and thus it shows more truly what actually is going on inside.
Research shows that drawing causes more happiness and less stress. For example, an experiment was done with the online drawing platform Piccles. During the experiment, a workshop was organized in which participants were instructed to use the online drawing platform to answer the following question: "What does well-being mean to you?". This resulted in great drawings and accompanying special stories. The greatest amount of happiness was measured using changes in the participants' facial expressions and eye movements. In addition to the huge spike in joy, a significant decrease in mental effort was also noted while drawing.
The content of the participants' drawings also have a story to tell, a story that is different from traditional research methods, said Bent (creator of Piccles). “People don't know how to put a veil on the truth of what they really feel when they draw.”
Including, apparently, how happy it makes them.
Participants at an Emory University Hospital workshop drew these images in response to the question, “What does wellness mean to you?” using the Pickles platform. “The drawings are great,” said Piccles creator Chris Bent, “but the stories are gold.”
https://www.pcma.org/piccles-drawing-joy-connection-meetings-your-brain/
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Help others and be kind Helping others makes you happy (increases oxytocin, serotonin, dopamin) and makes the other happy. It is a win-win. Helping can be almost anything. Even saying hai to someone is already an act of kindness, because you are acknowledging the existence and worth of this person.
Watch as the camera tracks an act of kindness as its passed from one individual to the next and manages to boomerang back to the person who set it into motion: https://www.youtube.com/watch?v=nwAYpLVyeFU
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Gratitude At the end of the day write down three things you are greatful for. This creates a habit of looking at things that are good in you life. Remember we are creatures of habit, you can learn to be grateful and after sometime this will become natural.
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In moments of extreme anxiety / panic / stress, try these:

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The Basic Exercise (by Stanley Rosenberg) This exercise (when performed regularly) would help most people move from a state of stress or shut down to a more calm, healthy and functional state of the nervous system. This simple exercise repositions the 1st and 2nd cervical (neck) vertebrae, increases mobility in the neck and the entire spine and thus increases blood flow to the brain stem where the cranial nerves (necessary for optimal function) originate. It is effective, easy to learn and easy to do and takes just 2 minutes to complete.
Three video's that explain this exercise (choose the one you resonate with the most):
- https://www.youtube.com/watch?v=rbowIy6kONY
- https://www.youtube.com/watch?v=eFV0FfMc_uo
- https://www.youtube.com/watch?v=-S8KT7w4uaA
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Breathing exercises There are lots of different breathing exercises. The fact that you focus on the breath helps already with excessive thoughts and anxiety. In general you want your exhale longer then your inhale.Inhale longer then exhale = action, fight, flightExhale longer then inhale = rest, digest, calm
You can try this: https://www.youtube.com/watch?v=8vkYJf8DOsc
Also there is a breathing exercises backed by science called the Physiological Sigh: https://www.youtube.com/shorts/vErS61fumLc
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Addition:
More things that are helping me to integrate and calm down my nervous system:
Chamomile tea This is a real gem. When in extreme anxiety/panic/stress, you should certainly try strong concentrated chamomile tea. Boil water and put it into a mug. Dip the chamomile tea bag into your mug 100 times and leave it in. Once it has cooled down a bit you can drink it. I also simply put a liter in a thermos and then left 3 bags in to brew. Doctors I spoke to indicated that chamomile tea is not addictive.
Learn your nervous system when to be active and inactive When your nervous system is unbalanced it is constantly active and has trouble to be inactive (in rest) again. The alternation between movement and rest will learn your nervous system when to be active and when to be inactive. The alternation looks like this: move, rest, move, rest, ........, move, rest. When moving your heartrate goes up and this is natural and normal. When you rest your heartrate should go down. In the beginning your nervous system can have difficulty lowering your heartrate, but as you keep alternating, it will learn to calm down quicker.
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Hope this is helpful
We are in this together, so please share the things you do to integrate and calm down
Love you all
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Rich in fiber and antioxidants helps lower the risk of many chronic conditions. They also aid in weight loss and improve gut and brain health.
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