How Meditation Can Help Relieve Symptoms of Stress and Anxiety

In today’s fast-paced society, anxiety and stress have become widespread problems that impact people of all ages and socioeconomic backgrounds. While there are many ways to deal with these signs, meditation has become increasingly popular as a successful and all-encompassing strategy. This article looks at how people may use meditation to reduce the signs of stress and anxiety.

Background on Stress and Anxiety

It’s important to comprehend stress and anxiety before exploring how meditation might reduce these symptoms. Stress is the human body’s natural reaction to difficult circumstances and is frequently accompanied by pressure and tension-like emotions. On the other hand, anxiety is a long-lasting condition of excessive worry and dread that can harm your physical and mental wellness. Both worry and stress can harm mental health, resulting in illnesses including depression and panic disorders.

Stress Reduction through Mindfulness Meditation

A popular type of meditation that emphasizes being in the present moment without judgment is mindfulness meditation. People might become more conscious of their feelings and thoughts by concentrating on breathing or physical sensations. They can take a step away from stressful or worrisome thoughts because of their increased awareness, which lessens their effect and intensity. By developing the ability to observe ideas without reacting immediately, mindfulness meditation helps people put a barrier between themselves and their worries.

Anxiety Management with Meditation Techniques

Different meditation methods can help control anxiety. For instance, guided imagery meditation enables people to establish a mental sanctuary where they may block out worried thoughts. When paired with meditation, progressive muscle relaxation can reduce the physical tension frequently linked to worry. Additionally, loving-kindness meditation reduces self-criticism and social anxiety by fostering sentiments of compassion and connection. Every meditation method is useful in a person’s arsenal for managing anxiety.

Improved Emotional Regulation

Improved emotional control is one of meditation’s many advantages. Regular practice can make people less reactive in anxious circumstances and more tolerant of pressures. Emotional intelligence is developed via meditation, which enables people to recognize their feelings while becoming overcome by them. Meditation enables people to respond to difficulties more calmly and equanimously by establishing a conscious distance between emotional inputs and reactions.

Enhancing Coping Strategies

People who meditate have more efficient coping mechanisms. They can respond to difficulties more deliberately and calmly by putting mental distance between themselves and their pressures. It also promotes problem-solving abilities, which are important for controlling stress and anxiety. This lessens impulsive behaviors. The capacity to adapt is another benefit of meditation, which helps people handle life’s challenges with more confidence and resilience.

The Role of Meditation in Preventing Relapse

Meditation can be quite helpful to stop stress and anxiety symptoms from returning. It offers people continuing habits and skills to keep up their mental health. Even after the first symptom alleviation, ongoing meditation can be a preventative measure against further bouts. By incorporating meditation into their everyday routines, people build a robust barrier to the return of stress and anxiety.

Incorporating Meditation into Daily Life

It’s crucial to include meditation in everyday life if you want to benefit from it for stress and anxiety alleviation. Even for a little period each day, developing a regular meditation practice can significantly impact general well-being. Establishing a lasting meditation practice requires finding the correct meditation technique and length that suits individual tastes. With time and effort, meditation may become a regular part of life, helping to relieve tension and anxiety for good.

Professional Guidance and Meditation

It can be highly beneficial for individuals experiencing severe stress and anxiety to seek professional guidance on incorporating meditation into their treatment plan. A person’s unique requirements and aspirations can be met by specially designed meditation techniques and solutions that mental health specialists, such as therapists or counselors, can offer. These experts may also provide insightful information on the psychological benefits of meditation and how it works in conjunction with other therapeutic techniques. A guided talk on meditation with a qualified professional can help tailor meditation practices to an individual’s specific needs and goals, ensuring more effective integration of meditation into their overall wellness plan.

Conclusion

Meditation is effective for achieving inner serenity and tranquility in a society where pressures and anxiety-inducing situations are common. People may successfully manage stress and anxiety by practicing mindfulness, comprehending the science of meditation, and using various meditation practices. Via emotional control and coping mechanisms learned via meditation, a life less burdened by extreme stress and anxiety may become more robust and balanced.

How to Bust Stress Using Different Marijuana Strains

 

Stress is a common occurrence that we can’t escape so easily. Finances, relationships, professional life, and even sports can trigger stress. Although most of the people we know turn to traditional drug-based therapies for help with stress and stress-related symptoms, marijuana can offer a safer alternative for mitigating stress.

While studies on the effects of cannabis remain ongoing, the results continue to support the idea that tetrahydrocannabinol (THC) can help alleviate stress and induce relaxation. On this journey, some patients have found therapeutic success in using marijuana for stress. In fact, some even reported that smoking a particular strain of weed helped them reduce stress and anxiety while lifting their mood.

 

On Stress & Cannabis: What You Should Know

One study published in The Journal of Affective Disorders in April 2018 showed that cannabis products with high levels of THC and CBD led to a substantial reduction in stress symptoms. According to research, the most effective stress relief products were those with a THC level of 26.5% and CBD levels above 11%.

Further research showed that cannabis could mitigate stress symptoms, but only when consumed in low doses.  When consuming high doses of marijuana, some users could experience the opposite effect, exacerbating rather than diminishing stress.

Researchers at the University at Buffalo’s Research Institute, in turn, found that cannabis fights depression specifically caused by chronic stress. In fact, they found that CBD and THC actually substitute those chemicals missing from our ECS (endocannabinoid system) and then act as a mood regulator, helping reduce stress-related depression. Again, low doses of cannabis were seen as the most efficient.

How to manage stress with cannabis:

  • Microdosing

A handful of studies hint that marijuana can help manage stress. Due to cannabinoids’ biphasic effects, compounds like THC can reduce anxiety in small doses and exacerbate it in higher doses.

CBD or cannabidiol is similarly successful in low-to-moderate amounts for anxiety, but there are reports that CBD can also boost energy. This wake-inducing effect of CBD may depend on physiology to some extent because other studies have shown that high doses of CBD can, in fact, promote sleepiness.

Speaking of sleep, insomnia and other sleep problems can be prevented in patients who microdose small amounts of THC. For example, in people suffering from PTSD, cannabis (specifically THC) can reduce the time spent in REM which helps them prevent nightmares.

  • Taking note of the terpenes

Different combinations of terpenes and dosages can affect the way cannabinoids behave. In fact, they may also determine the effect a particular cannabis product or strain can have. For example, when combined with other stress-busting terpenes like limonene and pinene, THC induces people to feel energetic.

While the same combination can beat anxiety and stress in some people, in others, too high a dose of THC, limonene and pinene, and beta-caryophyllene may induce an “edgy” feeling.

Since everyone is different, it may take a bit of experimentation to find the right terpene or strain that works best for you. Luckily, there are a lot of tried and tested cannabis strains to bust stress, including:

White Widow

This is a popular strain among cannabis enthusiasts, and for a good reason. White widow is a white hybrid between the Brazilian Sativa and the resin-heavy South Indian Indica plants. This strain usually results in a potent sense of euphoria, and according to consumers, it can increase energy levels and improve creativity. Note that not all marijuana plants produce buds, only female ones. To remove all the guesswork and extra plants, you can purchase feminised seeds directly from reputable online marijuana strain breeders.

OG Kush

Widely popularised by long-time users, this “old school” cannabis strain is another hybrid created by breeding several Kush plants, which include the Hindu Kush. Some users would describe its unique aroma as spicy and earthy with a hint of lemon flavor.

You can enjoy OG Kush at the end of a hectic week or at the end of a stressful workday when you need to unwind and reduce your anxiety. What’s more, this strain can be used to ease moderate to severe pain and relieve feelings of physical tension. As a cautionary measure, choose your cannabis seeds wisely. But if you’re buying products directly from a cannabis store, pay attention to the different strains or ask the seller to recommend something that suits your needs. Also, make sure you stick to low doses because the strain’s THC amount can pack quite a cerebral punch.

CBG  Relief Auto

CBG Relief Auto is a strain obtained from young cannabis plants that contain a higher amount of Cannabigerol than fully matured plans. This strain has generated a lot of interest regarding its medicinal potential, although research into this particular cannabinoid is ongoing, so no specific claim can be made yet. It’s a 60% Sativa strain that grows into medium size plants and can be harvested in 8-0 weeks from seeds.

The GBC Relief is also a fast-maturing strain with a completely non-psychoactive effect but does a great job as a physical relaxant.

Blue Dream

Blue Dream is a Sativa-dominant hybrid well-known for its strong medicinal properties. The strain outranks top Indica-dominant hybrids when it comes to THC content while still providing the well-known energetic and uplifting high that Sativa consumers enjoy. That means that if you have a low tolerance to THC, you should probably think of other strain than this.

However, the Blue Dream strain has gained tremendous popularity due to its overall agreeableness with a wide range of users. For example, if you’re new to hybrid strains, Blue Dream can be an ideal entry point as it can offer additional benefits that you won’t encounter in usual Indica strains.

When you first open the canister, you will notice a distinctly fruity smell that is floral, sweet, and earthy at the same time. When you first hit the jar, you will notice that Blue Dream tastes even fruitier than it smells. In fact, Blue Dream is somewhat unique in the fact that it offers an extremely enjoyable taste.

Hacks for Working Women to Banish Stress

Do you ever get the feeling that stress is eating away at your energy, serenity, and ability to enjoy life? If so, you are not alone. In fact, most professional women face the same problem and often fall into the pressure trap. Fortunately, there are numerous ways to meet the challenge head-on and get busy banishing stress for good.

For some women, all it takes is a readjustment of their personal lives by reemphasizing social connections with friends, neighbors, relatives, and others. Simply staying in touch with others can make life more enjoyable and bearable. For others, money is the source of worry. Cutting monthly expenses is the solution for them. In addition to taking regular breaks for mind and body throughout the day, here are some effective, practical hacks that can help any woman live in a more relaxed way.

Make Social Connections

Avoid becoming isolated, a common pitfall of a busy professional life. Too many women fall into the trap of being over-devoted to their jobs, which can lead to workaholic tendencies. Instead, make efforts to create several kinds of social connections, including work friends, neighbors, staying in touch with family, gym buddies, and others. The more interpersonal contact you have with other human beings, the better.

Reduce Monthly Expenses

Taking care of a common money challenge is one of the most concrete ways to add ease and mental relaxation to the average day. If you are carrying multiple student loans and paying on all of them, consider refinancing into a single obligation. You can do the whole process online in minutes.

But, the best things about a refi are what you don’t get, meaning that there are no prepayment fees, no late payment charges, and never an origination fee for applicants. Refinancing is ideal for working women who enjoy the choice of terms ranging between five and twenty years. Borrowing limits are liberally high, which means practically anyone can get help. To get started, it’s as simple as choosing the monthly payment amount, your personal student loan refinancing terms and the type of rate you prefer. Finally, as soon as you sign, the savings are locked in for the life of the loan.

Take Brain and Body Breaks

You need more than lunch and two 15-minute work breaks per day. To keep stressful feelings and thoughts at bay, consider daily meditation sessions, sitting in silence for 10 minutes each morning and evening, doing regular deep breathing exercises, praying whenever you have time, and just closing your eyes and doing a full-body stretch while standing up. Other breaks are mostly for the body, and they include nightly hot baths, occasional dry heat saunas, dips in a hot tub, daily stretching routines, therapeutic massage sessions, yoga classes, morning walks, and strategic napping.

Rework Your Daily Schedule

Take time to redo the daily schedule, being sure to incorporate some of the suggestions above for mental and physical relaxation. Create specific time blocks into your daily and weekly routines that are sacred hours in your battle against stress.

Wearing Your Boyfriend’s Clothes Boosts Mental Health, So Stealing His Hoodie Is Officially Self-Care

Boyfriend Jean… literally,

If you’re one of those girls who love the comfort of wearing your boyfriend’s oversized clothes, then you should know that there’s more to it than looking hella cute while enjoying the way your guy smells. A new study suggests that wearing your boyfriend’s clothes such as an oversized button-down shirt or college hoodie can be beneficial to your sanity, especially when your guy’s far away. Yes, turns out, your guy’s not just good for your heart but also your mental health, so stealing his hoodie is officially self-care.

The University of British Colombia conducted a study using 96 participating couples. The data was gathered as followed: Men were asked to wear new t-shirts for a period of 24 hours, under a set of guidelines that would prevent them from altering their scent. The t-shirts were then collected and frozen to preserve their scent and then given randomly to the women to smell. Not all women were able to smell their partner’s shirt which helped control biases.

Ready for the results…drum roll!

 

1. Your guy’s scent could make you zen.

Results gathered by the group of women who were given their boyfriend’s clothes to smell showed that having close access to your partner’s scent as in “wearing their clothes’ lowers the amount of the stress hormone cortisol in the brain. In short, these women were less stressed.

“Our findings suggest that a partner’s scent alone, even without their physical presence, can be a powerful tool to help reduce stress.”  – UBC Department of Psychology

 

2. You can miss your guy and soothe your heart at the same time.

“Many people wear their partner’s shirt or sleep on their partner’s side of the bed when their partner is away, but may not realize why they engage in these behaviors,” said UBC department of psychology grad student and the study’s lead author, Marlise Hofer.

Well, now we know and we’re loving it!

According to the results in this study, if our loved one is not around, we can assume that the next best thing would be to cozy up in one of your boyfriend’s clothes until you get the real thing. Because, although it might not be the real thing, but it can definitely give you the comfort that you need until they’re back.

On the other hand, there are other interesting findings in the study…

 

3. Another guy’s scent could have the opposite of a stress-free effect.

Not that you’re looking to wear some other guy’s shirt but in case you’re wondering. Results gathered by the group of women who didn’t get to smell their partner’s shirts indicated an elevation in the stress hormone cortisol in their brain. Researchers believe that ‘fear of the unknown played a big role in making these group of women more stressed.

“From a young age, humans fear strangers, especially strange males, so it is possible that a strange male scent triggers the ‘fight or flight response that leads to elevated cortisol. This could happen without us being fully aware of it”

 

4. Girls have a new way to tell their guys how much they want them by their side.

Sounds corny but hey, you love your guy and now science’s on your side. Next time he rolls his eyes when he catches you grabbing his bottom-down shirt to wear around the house, let him know that his scent puts you in a good mood and also makes you less prone to give him shit about him going away for a few days.

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Staying Productive and Creative at Home

Like many others, I’ve spent more time at home this year than ever before, and it’s taken some adjusting. Home used to be a place I slept and drank my morning coffee. Most days I would even opt for a midday shower at the boxing studio I frequented, and almost always ate out. For a creative type living in New York, this is pretty standard.

With layoffs and the plague ravaging the land, I was given all the time for creativity that I’ve desired all these years. It was the silver lining in an otherwise horrifying mess. All too often, I found myself at my desk with the pressure of, “NOW CREATE! SOAR! DO ARTIST THINGS!” and suddenly, I just didn’t know how. I was distracted…Hungry, then thirsty, then hungry again, then on my phone, then is it time to read or watch a movie? I know I’m not alone. It’s taken me a while to find my groove and figure out what helps me focus. Never fear, non-creatives, these tips can help you stay focused while working from home as well.

Start your day with gratitude.

This has been an important part of my day for a while now. It started with reading “The Slight Edge” by Jeff Olson which I highly recommend to anyone looking for a mind-shifting read. Every morning, by writing down three things you’re grateful for, you start your day by thinking about what you have, and not what you don’t have or what you want, which is naturally our first thoughts out of bed in the morning.

“I NEED coffee,” “I’m running LATE,” “I DON’T WANT to go to the dentist later,” “I have NOTHING to wear.” All negative, negative, negative. Remember: Life is 10% what happens to you, and 90% how you react to it. By starting your day with gratitude, you’re training your mind to think differently for the rest of your day, and you’ll be more aware of reasons to be grateful.

Put the phone away, seriously.

This is a tough one because we’re all in a relationship with our phones and it is for better or for worse, ’til death do us part. It took me a while to figure out how to manage my time with my phone during all these hours spent at home. My simple trick is to put it away, not within reach, and leave it. I toss my phone in a dresser drawer and don’t touch it until I’ve accomplished what I’m working on.

This especially works if you have an Apple Watch, as I do. We all know how easy it is to lose precious time scrolling. One dog video leads to two leads to 10 and poof! Gone goes an hour and you’ve accomplished nothing except for fueling the fire of desire to adopt a french bulldog. A golden retriever perhaps? I’ll take one of each.

The Apple Watch helps because it takes the curiosity out of what you think you could be missing. It also makes you “reachable” without having your phone in reach, so you can keep up with work or emergencies without the temptation to mindlessly wander. You’re seeing the texts that come in, emails, DMs, etc., and you know that it’s nothing urgent. If there’s an email and you’re working on your computer, it’s easier to just open up your browser and respond than it is to get to your phone, which leads to more distractions.

I can’t tell you how many times I’ve picked up my phone to send an email, got distracted by my horoscope, watched Hilary Duff’s Instagram story, and checked to see if I’ve won the Powerball, only to forget why I picked up my phone in the first place (I still haven’t won the Powerball).  If I do get a text that I want to answer right away, I simply don’t sit down while I’m texting back. This ensures I don’t get too comfortable. Alas, I have found myself scrolling while standing, but it didn’t take long before I said, “What the hell are you doing!?” and put it away. 

If you don’t have an Apple Watch, there’s also the function on a Mac to get your texts on your computer, which could provide a similar benefit. No, I don’t have a deal with Apple to endorse their products, but they are welcome to contact me at any time.

Stay hydrated.

When I work on my computer I always have to be drinking something. I don’t know why, I just don’t feel like I’m working unless I have a coffee next to me. Like, am I even an adult? While coffee is a given, it’s important to remember to also have water with you. A hydrated mind works far more efficiently than a dehydrated one. The brain is about 80% water, after all. It also keeps whatever coffee you may be consuming balanced so you don’t go straight into a panic attack, or the “What am I doing with my life?” jitters.

Remember, caffeine dehydrates the body just like alcohol, and if you’re not drinking water while you work, chances are you won’t get enough a day. The daily recommended water intake is half of your body weight in fluid ounces. For example, I weigh about 130 pounds. Half of 130 is 65, so my daily recommended H20 intake is 65 fl oz. Most people don’t drink enough water, which can affect you in ways you don’t even realize. Do the math and be diligent about staying hydrated!

Make time to move.

I’m an avid fitness junkie and I stand strongly with the belief that making time for movement every day can drastically alter your being physically, mentally, and emotionally. While I love the idea of “working out,” I know it can make others bubble up with dread. I challenge you to let go of the “I have to workout” mindset and step into the “making time for movement” frame of mind. It sounds more approachable, and while working out can seem like a chore, movement sounds more like an opportunity. After all, isn’t the ability to move something to be grateful for?

I strive to do at least 45 minutes of movement a day, but it’s important to do what you can. Getting your blood and endorphins flowing can really center your mind and make you more productive. Getting outside for a run is a wonderful way to hit reset, release anxiety, feel more focused, and stay in shape. For home workouts, I follow Melissa Wood Health. Her memberships are just $9.99 a month and are really easy to follow. With workouts ranging from five minutes to an hour, she focuses on how important it is to get some movement into your day and take time for yourself, even if just for a few minutes.

At the risk of sounding like a TOTAL actor, I can’t fully be immersed in the creative process if I’m not 100% in my body, and the way I get into my body is through physical movement. You’ll either understand this because you went to art school or you’ll think I’m totally crazy, either way, you’re probably right.

Meditate.

I know some people are turned off by this because they think it has to be some whole ‘to-do,” or that you simply can’t do it. The thing is you’re halfway there now. You’re probably sitting and you’re definitely breathing. Just take a moment for yourself to close your eyes and check in. Forget about everything you have to do or everything that’s happened today up to this point, and just feel your breath coming in and out of your body.

There are some fantastic books on meditation including “Mindfulness: Finding Peace in a Frantic World” by Mark Willman and Danny Penman. Melissa Wood Health also offers guided meditations on her platform. The important thing is that you do it and let go of the judgment of it. A good way to make sure it happens is to make a habit of ending your movement sessions with meditation. Whether it’s a minute, or three, or 30, there’s always time to practice some mindfulness in your day.

Honor thy workspace.

Lastly, there’s nothing more inspiring than an aesthetically pleasing workspace. It’s just like how buying cute workout clothes makes you want to work out more; as silly as it seems, it’s true! I know science says that a clean workspace is better for productivity. However I am going to challenge them and say that a clean and cute workspace is where the magic actually happens. I don’t know if any psychologist will back me up on this. But I can assure you that I get much more work done with my walls painted mocha. And my dried roses in bourbon bottles. With a color-coordinated book collection.

I hope this helps; now go drink some water!

 

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About the Author

Kaitlyn-Renee Urban is an actor and writer with a passion for highlighting feminism in the arts. She hosts an IGTV show (coming January 2021) called “What We Know Now” centered around supporting local, women-run businesses while picking their brains for advice they’d give their younger selves. She lives in New York City, but it’s easier to find her on Instagram.

My Mind Is My Worst Enemy

As of today everything seemed normal, thoughts of a normal human would have, then realization happened. I was there thinking again, am I happy? Am I doing the right thing? And am I having a successful life? When do you realize you have a successful life?
When am I going to stop thinking that I deserve something better? And is this how I am going to live the rest of my life? Is my job worth the stress?

The moment of realization

Life happens as I think of all the things that I wish I would have in my life. Thoughts of unhappiness, and sadness barely make any space for the happiness I am supposed to experience. Yet I am trying to make an effort to succeed, to stop thinking I am not doing enough. And to stop comparing myself to others. So I keep going when I don’t even want to get up from bed.

Fighting my mind every second

​As time passes by, I keep catching myself losing track of my goals again; at least that’s what my mind wants me to believe. Beacause my mind keeps playing tricks on me, making me believe I am not doing what a successful person would do. And that I don’t have the right to take a break or sleep more. But at times, I see just how hard working I actually am. And I try to keep myself working towards my goal. I keep telling myself to stay focused and don’t punish myself for having a moment for just me.  However, my mind keeps making me believe a normal human being has no right to be tired, depressed, or feel sick.

Not only my mind but my family?

Then I realize it’s not only my mind that I need to fight. My family and even strangers make me doubt my abilities and ways to make things happen. They keep saying I can do better, and they keep asking why I never further my studies, and why don’t I start looking for another job? I feel overwhelmed by all of those questions, but I keep smiling as if they had the right to choose for me. And then I find myself lost again.

Enduring my reality to succeed

Is this how I am supposed to live? Because I keep having this thought, but I refuse to live like this, I AM working on myself. And I AM creating solutions. Because I am sure that this is my time to shine, I know I have a purpose in life and I know life is changing for good. Because life is showing me, little by little, that the wait was worth it, and that I have finally found my path. And this time, nothing will ever be the same.

Is destiny giving me signals?

Life is trying to tell me to hang in there. And to keep believing good stuff happens and miracles are real. Telling me that my mind played tricks on me all this time just to ensure that I am going to become the woman my young self would be proud of. Life is ever changing, like me, like my mind, my body and soul. This is THE time. Because THIS IS MY TIME.

About The Author

Maria De Leon is a peace searching, coffee lover with an International studies degree. She loves to write about personal experiences, real life scenarios, and all things memorable.

How to Keep a Still Mind Amidst a Chaotic Time

We often try to resolve other issues that we forget to protect our own peace.

In a strange way, I have felt a stillness around me, although the chaos on TV and social media is nothing close to stillness. What brought me here rooted in accepting that I cannot control everything around me.

There are so many issues, unresolved problems, and unanswered questions we all want to know.

We all want answers, we all want stillness, and we all want to see this country and the world in peace. Yet, that weight is far too heavy for an individual. What I did do for my country was vote in November, spread the most accurate information possible, and had conversations that were uncomfortable, but in all ways insightful. 

You might be asking yourself, how did you accomplish this “stillness” during a pandemic, a messy election, and media coverage? I wrote, I cried, and I rejoiced. Not necessarily in that order, but it was the routine I had to do for my mental health.

During the last five weeks of my fall semester, I did not want the outside energy (news, public figures, articles, and so on) to influence my own energy. As a student journalist and a first-generation college student, I have a full plate in my hands all the time. I took initiative and tried every day to ground my emotions, thoughts, and actions. There were days I failed and days I succeeded. The key is to try every day to ground yourself. 

Find your escape or your outlet.

I wrote poetry, I wrote my thoughts, and I wrote articles to help others. I know writing is my way of destressing, but I was not necessarily stressed. I wanted to document the way I felt, my own opinion, and my perspective as a future journalist. I know that there is so much for everyone to learn out there and in no way am I perfect. Writing can help get those thoughts out of your head and on physical paper (or electronically). Find that escape, outlet, or hobby that helps you reflect without leaving you anxious.

It is okay to feel unmotivated (a lot) lately.

For starters, I was against the entire phrase, “You will never get this much free time again.” Is that a threat? So, I have to be overworked and stressed 24/7? It made me so uncomfortable. That is why I think I burnt out after October; I was so busy all year long, even when I could have rested.

Society and social media will trick our minds so easily nowadays. That is why I am here to stop you in your tracks before you burn out. Take a day, a week, or (if you can financially) a month off. Sometimes we need to just reset our routines, brains, and lifestyle. At the end of the day, our lives are a reflection of choices we made. Make the choice today or tomorrow to rest. 

Rejoice on those good days!

When you are having a good day, don’t think too much about the next day or the next week. I think it is so important to soak in all that glory. When I am having a good day, I will watch my favorite show, listen to some upbeat music and write (or read) for fun. It is such a small act for yourself, to appreciate life and how happy days are still there. There are so many reasons to smile in this world – if your day was one, celebrate it! 

As we start a new year, let’s set intentions rather than “resolutions.” It is so important to be intentional with our choices in life. Try being intentional with what you choose to tackle this year. Whether your intentions are for your mental health, physical, or spiritual health. In the end, we are responsible for setting the true vision for ourselves.

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About the Author

Melanie Oliva is a student journalist at the University of Missouri. She is majoring in Journalism with an emphasis in Magazine Writing and Investigating Journalism and a minor in Women and Gender Studies. Melanie loves shopping local, oat milk lattes, and listening to music. Follow her on Instagram and Twitter.

When it Feels Like Your Life is Spiraling Out of Control, Remember This

Everything is such a mess.

It feels like your whole life is being derailed, everything you had planned is vanishing right before your eyes. And at times like these, when nothing seems to be going right, it’s easy to get lost in self-pity.

 

It’s understandable to want to throw yourself on the floor and give up. All our mind is wondering is “why?”

 

But when you’re hit with these setbacks, instead of cursing the world and succumbing to a victim mentality, change your mindset. When you find yourself wondering “why me?” instead, ask yourself “why not me?”

 

Ask yourself: “What makes me better than anyone else? What makes me so great that I shouldn’t have to struggle?” The truth is, everyone gets discouraged and everyone feels like their life is out of their own hands.

 

13 Small Signs You’re Not Taking Care Of Yourself

Winter has come. ‘Tis the season for seasonal depression and the stress of holidays and final exams. Self-care can sometimes get put in the back of our minds, but let me tell you, nothing is worth more than your physical and mental wellness, I promise. I speak from experience. I cannot stress enough how important it is to try to take care of yourself during stressful times. Sometimes it’s hard to realize when you’re lacking in the self-care department, so here are some ways that show me that I need to step up my self-care game.

1. You aren’t getting enough sleep.

This is obvious. Sometimes, you get to the point of being stressed out where you have slight bouts of insomnia and that’s when you know there’s problem, and trust me, this has happened to me so many times now, it’s ridiculous. What I’ve been making a habit of doing is actually ending my day an hour earlier if possible. I don’t have to fall asleep right away, but I’ll get in bed at 11 P.M. instead of at midnight. I’ll start my nighttime facial cleansing routine earlier to let my body know that it’s time for bed. Any work that I haven’t completed by then can wait until the next day.

2. You don’t drink enough water.

Drinking a proper amount of water honestly is the easiest thing to do, and it’s the best thing. I carry a  refillable water bottle in my bag every day, and I make sure it has labels of how much water I’ve drunk that day so I know if I’m behind on my water consumption. Drinking the right amount of water each day can honestly make up for the damage lack of sleep does to your skin, and what forgetting to eat balanced meals can do to your body (use this to supplement, but not to replace!!).

3. You forget to eat proper meals.

Ugh. Getting three meals and two snacks in every day is a struggle with a capital S. I am the queen of forgetting to eat but guys, that’s not good. Not eating ruins your focus and makes you tired and feel physically weak, and you don’t need that when you’re trying to conquer the world. Meal prep, plan out snacks or make smoothies ahead of time to grab on your way out the door. Anything helps!!

4. You aren’t getting enough fruits and veggies into your diet.

This was a problem I faced a lot when I was constantly at work and school, and it was actually affecting me more than I realized. Not getting enough produce in your diet really messes up your vitamin levels and blood sugar. My lack of nutrients on top of immense stress was literally causing me to lose hair, and it was the worst. I’ve started keeping bags of frozen fruits and veggies in my freezer, and it allows me to easily eat them with every meal. I’m obsessed.

5. You’re constantly surrounded by darkness.

If your mood suffers when Daylight Savings occurs, being in dark rooms just makes everything way worse. Turn on the lights, open the curtains, buy a light therapy box, and get outside as much as possible. Even the slightest bit of sunlight every day helps your mood and stress levels, I promise.

6. You are surrounded by toxic people and negative energy.

I used to be the worst about letting toxic people stay in my life and it was so bad for me, my energy, and my health. Making the decision to remove negative people and energy from my life was literally the best decision. I haven’t felt this emotionally light and been surrounded by such good vibes in so long. Surround yourself with people who love you and who radiate positivity. It’ll do wonders for your mood and health.

7. Everything around you is cluttered and messy.

You can’t expect to have a clear mind if your space is messy and full of stuff. It’s a huge sign, for me, that I haven’t been taking proper care of myself when my room gets really messy. You don’t have to deep clean your entire house in the middle of finals season, but making sure your desk space or kitchen or room is cleared of any visible garbage or clutter really really makes a difference in how you think and focus.

8. You aren’t getting enough exercise.

I don’t mean, hardcore, weight-loss-as-your-goal type of exercise. I mean literal body movement. If you’re sitting at a desk working all day, every day, it becomes really straining on your body and your mind. Take the stairs instead of taking the elevator. Go for a little walk once a day to get your blood flowing. Join a gym to motivate you to get moving (crazy, I know). Working out is honestly the best form of therapy for me- it helps me think clearly, and it gives me an excuse to take a break from working.

9. You don’t take any breaks.

This is so important. Working for eight hours straight seems like a productive idea, but your mind and body will just be drained without frequent breaks. Taking care of yourself can be as simple as taking a 30-minute break every few hours to eat, stretch, drink water, scroll through Instagram, clear your desk, book a flight somewhere, you get it.

10. Without realizing it, you’ve been isolating yourself from people.

This, for me, is a big red flag. When I find myself not talking to people and constantly keeping to myself, I know that something’s going on. As introverted as I tend to be, socializing is really good for my mental state, and avoiding it to do work all day long is really dangerous.

11. Your mood has made a shift in the last few weeks.

Constant stress and a heavy workload can lead to a shift in mood, especially if you suffer from Seasonal Depression. This is also a red flag for me to know that I’m not prioritizing myself. If I find myself constantly anxious and depressed, I know that it’s time to take a step back and re-prioritize myself. Your health is more important than the amount of work that you need to complete in a day, I promise. There’s always another day to finish up whatever you need to.

12. Your skin isn’t glowing as much as it used to.

You know you’re lacking in the self-care department when your skin starts to look dull and bumpy. This is what I try to avoid, being someone who grew up with really bad acne (been there, done that. Don’t wanna look back, ever). I used to neglect my skincare routine, but it only made me feel worse because neglecting my skin led to me having less than stellar skin, which led me to feel way less confident in myself, and nobody wants that.

13. You’re exhausted. All the time.

Whenever I hit a stressful period of time, I find myself unable to rest, ever. I’m constantly on edge and I can never sleep at night or even chill when I’m taking a break from doing work. This is how I know that I have to reset my routine and get back into one that prioritizes me and my health more.

Marvellous Tips To Deal With Emotional Issues

Dealing with emotional problems is not an easy task, it not only takes a lot of efforts and patience but you also need to accept the fact that you need professional help. However, most people struggling with such issues shy away from acknowledging the fact that they are living with something that requires immediate medical intervention. And perhaps that’s the reason they continue to feel the same for the rest of their life until they accept that they are suffering from emotional issues.

The pain of feeling upset or frustrated most of the times is truly hard to manage. Living a healthier and productive life has a lot to do with managing your emotions effectively. Yes, you got that right, you need to understand that emotional issues can have a severe impact on your physical well-being. These are the things that bring ups and downs in your life; therefore, you must handle them intelligently.

The cases of emotional problems are also increasing drastically among adolescents.

So if you are experiencing anxiety, depression, sadness, undesired compulsions or low-self esteem, here are the tips to manage emotional distress effectively.

Adopt A Positive Attitude

Most of the times, you get upset when you experience an unfavorable situation or event; however, such things shouldn’t affect you for a long time. It’s true that the moment you confront something unpleasant, you feel depressed but that feeling shouldn’t last long. And in case it is affecting you even in the future, then you should take a concrete step to battle it.

One of the best ways to stay happy in life is to embrace a positive attitude. Well, it’s true that staying positive is easier said than done but with a bit of practice, anyone can do that. If you look at everything that happens in your life in a positive light, you can surely find a world of difference in both your physical and mental well-being.

Embrace Your True Self

It’s essential for you to discover your true self, and embrace it if you want to experience the joy of life. People who try to act and behave like others, fail to live a dignified life. If you are trying to fit in with the people around you, then you will never find true happiness. It will affect your emotional stability like anything.

So, the key to managing your emotions is to be yourself and love the way you live your life. Take charge of your emotional stability by feeling good about yourself rather than pretending to be like others. Therefore, if you are someone who finds it difficult to voice their opinions, start doing that now. In short, be yourself and respect your feelings.

Accept Others

One of the most important things that affect our happiness is the fact that we fail to accept the people around us as they are. Whether you talk about your spouse, children, parents, friends or colleagues, it’s significant that you love them for who they are. Don’t try to influence their behavior by asking them to change themselves. It will disturb them like anything and will affect your relationship with them.

In other words, if you are unable to accept others for who they are, then you will continue to experience emotional distress.

Don’t Expect Too Much

Even after being aware of the fact that expectations always hurt, you continue to expect a lot from your family, relatives, friends and colleagues. And when they fail to live up to your expectations, you start experiencing an emotional turmoil, which disturbs both your personal and professional lives. You get frustrated, and in the worst case scenario, it leads to depression, which increases your chances of experiencing a wide range of unpleasant feelings and situations.

Try To Forget Unpleasant Experiences 

If your anxiety or depression stems from a dreadful experience in the past, then it’s better to forget it. It’s utterly crucial for you to believe that you can’t go back and change the past and you can’t even control your future. So the key is to live in the present moment and forget everything that happened in the past.

Therefore, if you are feeling anxious and depressed because of your break up with your partner, divorce with your spouse, or fight with a close friend, then it’s better to forget it. Lean to move on in life if you want to stay away from unwanted complications and stress.

Invest Your Time In Productive Activities 

Rather than thinking about those things that are disturbing you, it’s better to invest your time in carrying out productive activities. This move will not only keep you occupied but will also give a sense of achievement when you meet your goals.

For example, you can embrace an effective workout routine to keep yourself fit, in case you are overweight. It will not only have a drastic impact on your physical fitness but will also affect your mental well-being significantly. Similarly, you can start learning a new skill, such as driving, swimming, singing, playing a musical instrument or drawing, etc.

Take Treatment For Emotional Issues

However, if none of the above works for you then you need to seek professional help. Find a trusted rehab centre in your area, where you can take treatment for your problem at a competitive rate. You can seek Cognitive Behavioural Therapy for dealing with your emotional issues.

According to Charter Harley Street, a well-known rehab centre in London, it’s hard to deal with feelings of fear, fear of rejection, fear of intimacy, fear of failure, and fear of success, etc.

Therefore, it’s better to seek therapies that can help you cope with your negative thoughts easily.

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