Tag: Wellness

Spring Forward – How To DeClutter Your Life Before Spring

Spring is coming– it is around the corner. And as Winter begins to wane and we thaw out, make vacation plans and bring color into our wardrobe while breaking out the thinner sweaters … it is time to reset so that Spring is in our step. Here are twelve ways to declutter your life before Spring arrives.

Declutter your closet.

Marie Kondo that closet. You can start by taking stock on the winter items you have not used this season and donating them to your local charity or consignment shop. Minimism is the new black after all. Shift your Spring items closer to the front of your closet so that you can see what you have. Maybe put on a fashion show with friends and swap items from each other to help complete your ideal Spring look for 2022. If you find that your current closet setup doesn’t fit your needs, consider upgrading to a more functional closet system.

Reorganize Your Kitchen

Winter herbs and spices can be replaced by Spring time seasonal blends. Check for expiration dates on teas and food items so that you enter your Spring palate fresh, clean and new, you Foodie, you.

Spring Clean Your Office

Most of us are working from home and our home office requires some maintenance. Clean your desk with eco wipes, and have hand wipes nearby to maintain a pristine home office. Recycle, shred and store unnecessary mail and documents and leave only the papers in your filing cabinet that you need access to. And remember to get those taxes done!  An office environment without clutter will help you save time, and clock out early. So that you can focus on the people and activities you love. Also, don’t forget to utilize roll off dumpster rentals in Leesburg for any large amounts of trash or clutter you need to dispose of.

Get Your Shoes Repaired And Your Bags Cleaned

The most sustainable way to shop for shoes, heels can be repaired for next to nothing and your favorite comfy Spring boots and strappy sandals can find a new life at a repair shop. Bring your Spring purses in too, for a clean up. They will be good as new, and sustainably chic too.

A Spa Day Is A Must

Maybe you are a wax girl or dream of a sweet sugar scrub to get your body Spring buffed and ready. Now is the time to book a spa day with your gal pals. Or make it an at home spa day to get ready for the new season.

A Spring Detox

Curb your alcohol by having mocktails and elixirs. Cut down or leave out the coffee, eat more fruit and less meat. Interested in a Keto diet? Or looking to add a plant based supplement to your diet?  Dive into these options now so that you can jump into Spring with extra energy.

Find Your Fitness

Now is the time to find your Spring Sport, Lagree Life, Cycling Cure, Swim Siren or Yoga You.  There are classes online and offline to get you into your strength training groove. Try to find some space at home to set up a mini home gym for those short bursts of planking with a plankpad meditation and stretching too.

Detox The Toxic

As the seasons change, we grow. And as we grow, we learn more about the people that we care about. Spring is an opportunity to break free or boundary set with those in our lives that have become toxic to us. And a time for us to reflect on how we are behaving with others. Spring is the best time to start to get out of our own way so that we can progress. -Spring Forward.

 

 

Understanding the Roles of Rehab Centers

We live in a world where many good people are forced into making bad decisions by the environment around us. No one drinks alcohol or does drugs because they like them, it is a sign of suffering from the inside. Going to rehab to treat such big problems is a huge step in the right direction. It is important to understand what rehab centers actually do in order to get the treatment that you or a person near you needs to get.

It is a unique experience

Everyone’s experience during rehab is unique and is filled with many ups and downs. As the philosophy goes over at 90210 Recovery in California, the treatment should always be based on you. The rehab center’s first role is to uncover the root cause of the addiction in order to tackle the problem adequately. Everyone has their own unique problems, and trained professionals are aware of this and they know how to handle unique cases with a lot of experience behind them.

You can not expect to get immediate results from rehab, it is a process that takes time. Sometimes more, sometimes less, and be prepared for it. If you are close to someone who is in a rehab center, the last thing you want to do is to put pressure on them for it to be faster. The staff at a rehab center is there to help out at any point during this unique process.

Detoxification

The term detoxification is the real deal here, it is not a random drink the internet tells you to drink for detoxification. During rehab, it is important for the patient to be in a safe environment

while they cope with withdrawal symptoms. That is what detoxification refers to here, to let the body recover from everything that was put through. Not only in the short term but also help the patient out to find ways to deal with any future cravings that might appear.

Therapy

While your body is getting used to not consuming the addictive substance, therapy will also start to take place. Therapy is not a process where someone deals with all of the problems you have for you. The role of the staff there is to provide the individual with everything they need in order to deal with addiction. 

This includes physical needs, such as a calm surroundings where the individual has a lot of opportunities to start a new hobby. The other part includes psychological support to diagnose the problem and start the process of healing. This includes making new habits and ways of thinking in order to solve the problem that caused this addiction.

These are just the basic roles of what a rehab center does in the process of healing. It is very important to know and understand these core principles so you can know what to expect. It is always possible to make a change for the better, it is sometimes very hard to make a change. If it was easy, then there would not be a problem, but it is not and the fact that you or someone you know is doing something about it is very encouraging and strong.

 

Why Should You Look After Your Body and Health?

No matter how minor your health problems are, they can obstruct or even overwhelm other aspects of your life. Even simple health conditions like aches, pains, fatigue, and indigestion can have a negative impact on your happiness and stress levels. One option for increasing your capacity to manage stress and feel better is to make a commitment to healthy activities.

Stress levels in your life might rise as a result of poor health practices, reducing your ability to deal. A major side effect of poor health is stress. Health issues have an influence on other aspects of your life. Health issues may make everyday chores more difficult, put a burden on your money, and even put your ability to work.

Maintaining positive habits may pay off in the long run, since stress may exacerbate health problems ranging from the common cold to more serious illnesses and diseases.This article examines several healthy practices that might help you live a happier life.

For the Right Reasons, Eat a Healthy Diet

Rather than eating well just to improve your appearance in your pants, you should also commit to consuming meals that will increase your energy and keep your system working smoothly. This is because what you eat has an influence on your stress levels as well as your short- and long-term health.

When you are hungry or underweight, it is considerably more difficult to cope with stress. Hunger might make you more emotionally reactive to stimuli, making you irritated or even furious in response to tiny daily irritations. Keeping track of what you eat may be both a stress reliever and a health saver.

Another reason to eat well is that your diet might have an impact on your mood. While the effects of an unhealthy diet accumulate over time and become more evident, you are also less likely to feel well in the short term if you consume a diet high in sugary, fatty, or nutritionally deficient foods.

The following are some of the more immediate consequences of a bad diet:

• Sleepy
• Nauseous
• Moody
• Exhausted
• Greedy

Eating healthily offers long-term benefits, but it may also make you feel more energized and cheerful in the immediate term.

It may be simpler to keep to a healthy diet if you remind yourself that what you eat now will affect how you feel in the coming hours.

Prioritize your sleep.

Sleep deprivation may have a significant negative influence on your general health and well-being. Make a promise to yourself to get adequate sleep each night. You may be less productive, less intellectually alert, and more susceptible to the impacts of stress if you haven’t received enough sleep.

Some helpful behaviors include:

• Aim for a total of eight hours of sleep each night.
After 2 p.m., avoid coffee.
• Avoid consuming meals that may cause sleep disturbances in the evening.
Every night, go to bed at the same time; every morning, get up at the same time.
• Make your bed comfortable and maintain the room at a comfortable temperature to create a calm sleeping environment.
Before going to bed, use a relaxing approach like meditation to help you relax.

If this is a problem for you right now, you might be amazed at how much less stressed you feel when you’re not exhausted. If you have difficulties sleeping well when you’re anxious, using excellent practices will assist. You will not only sleep better, but you will also feel better during the day.

Take care of your skin.

The health of our bodies on the inside is reflected in the state of our skin on the outside. Food we eat, whether through diet or supplements, may help or hurt the body’s most important organ.

For our skin to operate properly, it requires a variety of vitamins and minerals. Consider collagen for maintaining the health of your skin also entails keeping it moisturized.

There are products that can assist increase the natural moisture and suppleness of your skin if it is dry. Collagen with Vitamin C is essential for skin maintenance.

Choose a Fitness Habit That Is Right for You.

We’ve all heard the advice to eat well and exercise, but fitting exercises into a hectic schedule, especially when you’re weary from stress, may be challenging. Build an exercise habit around your other routines to make fitness a regular part of your life—either connect a workout to your morning routine, your lunchtime habits, or make it a regular part of your evening—you get the point.

Making a morning jog a part of your getting-ready-for-work routine, for example, is far more likely to happen than waiting until you feel like jogging and have a spare half-hour, especially if you live a hectic life like most of us and are weary at the end of the day.

Another crucial factor in making exercise more enjoyable is to select an activity that you like. Walking while listening to an audiobook or attending a gym class where good music boosts your energy level are two examples. Finding an activity that you like increases your chances of sticking with it.

Find a workout that you enjoy and a time when you can fit it into your schedule.

Keep an eye on what you put into your body.

Avoid putting unhealthy chemicals into your body; cigarettes, too much alcohol, and even too much coffee can not only harm your health in the long term, but they can also make you feel bad in your daily life.

In fact, it’s beneficial if you can keep harmful thought habits from escalating your stress levels. Find healthier methods to deal with stress, and you’ll reap the health and stress-reduction advantages twice over.

These are three vital strategies to look after your body that you might not consider to be stress relievers. If you create objectives to make these principles a reality in your life, you’ll notice a change right away, and you’ll see benefits in various aspects of your life in the weeks and months ahead. Few habits come easily, but these three may make a big difference in your life and are well worth the effort.

About The Author

Esmé Gelder has dreamed of being a pediatrician since she was a little girl making rounds with her mother. She grew up in St. Louis and then she received her medical degree from St. Louis University School of Medicine and completed her pediatric residency at Cardinal Glennon Children’s Medical Center.

6 Ways to Develop a Healthier Mindset

Having a healthy mindset is vital to leading a happy and fulfilling life. When we allow intrusive thoughts to fester, we tend to give total control to our minds. However, this should never be the case. Negative thoughts should not dominate and suppress someone to a point where they are overwhelmed and unable to function correctly. A healthy mindset involves having healthy coping mechanisms, out-growing our thoughts, and not letting them hold us hostage.

Seeking Professional Help Remotely

When one’s mental health takes a toll on them and no longer have control over their thoughts, it becomes necessary to seek help. In this era of technology and telemedicine, it is very easy to get flexible services right at the comfort of one’s home.Online psychiatry is a convenient option for someone seeking to gain back control from negative thought processes. Over a video session, for example, a psychiatrist can diagnose a patient and even prescribe medicine to aid them in coping with stress, anxiety, or depression. However, it is vital to carry out thorough background checks, including online reviews and ratings, when choosing a psychiatrist.

Finding a Hobby.

More often than not, day-to-day activities such as work, studies, and even responsibilities at home can overwhelm someone. When one does not have a healthy way of letting go of heavy thoughts, deeper issues start developing within. Having hobbies such as playing guitar or piano, swimming, traveling, cycling, or going to the gym can be wonderful ways of alleviating toxic thoughts. However, it is essential to be mindful about engaging in destructive activities such as substance abuse to deal with negative emotions. In the long term, this becomes destructive and not beneficial and only adds to the stressors in one’s life.

Avoiding Unhealthy Comparisons.

When one constantly compares their life to others, they end up belittling themselves and lacking self-esteem and self-worth. Comparing oneself to others is a downward spiral that results in excessive jealousy, engaging in dangerous and destructive activities, and self-pitying. Appreciating oneself and the achievements one has made is the first step in disengaging from unhealthy comparisons as human beings are abled differently. Setting goals for oneself is another helpful way of letting loose destructive thoughts and becoming one’s own competition. Continuously achieving one’s goals leaves little room for self-comparison. Disassociating from social media every once in a while also becomes very helpful.

Acts of Kindness.

Sometimes giving back to society or vulnerable groups in the community can be a powerful way of building a healthy mindset. Volunteering for nonprofits, church missions, and engaging in activities to build a better society, such as tree planting, are excellent ways of building a better self mentally. Small acts of kindness to colleagues or family members are other simple but effective ways of building a positive mindset. Having an impact on others during the day creates wins and makes one a happier person overall.

Healthy Dieting

A healthy body leads to a healthy mind. At times, when a rush of negative emotions reign supreme in people’s minds, they tend to over-feed and ingest a lot of junk to try and battle the negativity. However, just like engaging in substance abuse to cope, unhealthy feeding only results in negative consequences such as high blood sugar levels and obesity. Feeding well ensures that our bodies fight any adverse consequences of unhealthy emotions and thoughts.

Having a Growth Mindset

Constantly challenging your mind is another wonderful way of developing a better, healthier mindset. Habit replacement and acquiring new skills are ways that get one’s mind out of the comfort zone. Learning a new language or taking martial art classes can aid a lot in shifting one’s mindset. Solving crossword puzzles or reading inspirational novels and articles instead of drifting away into regular patterns like binging on television programs can be a great habit replacement strategy in building a positive mindset. Studies have shown that mentally challenging oneself lowers developing Alzheimer’s.

Coating one’s mind from negativity takes a deliberate effort. Unless one is willing to put in the work, creating positivity in thought processes may seem impossible. While it is possible to detoxify oneself from negativity, the situation may be so dire that a third party must be brought on board. It is essential to recognize when one is entirely out of control and thus seek therapeutic assistance.

​​About The Author

Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.

Massage can have an effect on our mental health!

Massage therapy is one of the fastest–growing fields in healthcare and for good reason. Not only does it work, but it feels great. And if you’re ready to improve your mental health and well-being, massage therapy can help.

One of the most important benefits of massage therapy is that it helps people relax and manage stress. For many people, stress is the primary cause of anxiety or depression. Massage therapy has been shown to reduce levels of the stress hormone cortisol while increasing levels of serotonin, a neurotransmitter that promotes feelings of happiness.

A massage session also increases blood circulation. This helps your muscles and organs function better, reduces pain and stiffness, and provides an overall sense of wellness. Another benefit — is you may have experienced yourself — is how good massage makes you feel physical. The positive effects can last for hours after the treatment! A massage can be a great antidote to a hectic day.

Learn how massage affects mental health!

Stress and anxiety

Massage therapy has been shown to reduce stress and anxiety faster than other treatments. In one study, massage therapy was found to be as effective as the medication fluoxetine (brand name Prozac) in reducing general anxiety disorder symptoms. Another study showed that a single 60-minute massage from a licensed therapist was enough to significantly reduce anxiety and increase feelings of relaxation for up to 24 hours after the session.

The psychological benefits of massage extend beyond just relaxation, however. Many studies have shown that massage therapy can have a positive impact on depression, specifically. Massage therapy has been associated with reduced symptoms of depression in breast cancer survivors, older adults, and people with fibromyalgia — all groups that are especially vulnerable to both stress and depression.

Research on the psychological effects of massage is still growing, but there is evidence that it can help with a variety of mental health concerns, including anxiety, depression, insomnia, eating disorders, and post-traumatic stress disorder. Massage is also being studied as an adjunct treatment for certain mental health conditions, such as schizophrenia and Alzheimer’s disease. A good therapist will work with you to develop coping skills and stress management techniques to assist you with overcoming depression. When used in conjunction with recommended medical therapy, psychotherapy can increase the likelihood of successfully overcoming depression. 

Alleviation of chronic pain

Massage therapy has been known to alleviate the symptoms of chronic illnesses and diseases. The stress of a chronic illness causes added stress on the body and mind, which can create a vicious cycle. Massage therapy helps to calm the nervous system, which improves overall health and wellness. There is a lot of evidence that massage therapy can help alleviate the symptoms of chronic illnesses and diseases. It can also be used as a preventative measure for certain disorders and to help with recovery from injury.

While there are many different types of massage therapy, all of them work to address various issues in the body. Some of these ailments are psychological in nature, but many can also be physical. Massage therapy is often used as part of a treatment plan for people who suffer from chronic illnesses such as cancer or lupus, but it has also been shown to help with recovery from accidents and injuries and even to assist with sleep disorders.

All types of massage have been shown to have positive effects on patients with chronic illnesses and diseases. For example, Swedish massage is often used because it is the best option for people who suffer from arthritis or other muscle and joint–related issues. However, it is not recommended for people with recent injuries or medical conditions such as blood clots, so you would have to discuss this with your doctor before receiving this treatment.

Better sleep

There’s an entire industry built around getting us to relax. Massage therapy, yoga, acupuncture, and other relaxation-based therapies have proven to be not only effective but also practical. When we’re relaxed, our minds and bodies can work together more efficiently—which can increase the quality of our lives.

For many of us, finding time for a massage isn’t easy. We may not have the money or be able to take off from work. But even if you don’t have time for a professional treatment, there are still ways to reap the benefits of massage therapy in your daily life.

TIP: If you want to reap the benefits of massage without paying a professional masseuse, recruit your partner or close friend into giving you a massage! Even just a light 3-minute massage before going to bed can help improve your sleep quality! In addition, you can get a massage chair where you can relax every time you return from work.

Massage makes us happier

Massage therapy has long been known to relieve stress and decrease anxiety. The reason behind this is that massage stimulates the parasympathetic nervous system, which is the opposite of what happens when you’re stressed (the sympathetic nervous system). When this happens, it has a direct effect on emotions by reducing stress hormones and increasing those that help you relax. This can be helpful in helping the brain release serotonin and dopamine, two chemicals that help regulate mood. The combination of these effects can lead to an individual feeling happier and more relaxed. To further enhance your relaxation, consider looking into massage chairs in Winnipeg.

The benefits of massage don’t stop there, though. Along with increasing serotonin and dopamine levels, it also leads to improved blood flow, better sleep, decreased tension throughout the muscles and joints, enhanced immune function, improved circulation (which can help with pain), improved focus and concentration, lowered blood pressure, reduced levels of cortisol (a stress hormone), reduced feelings of depression and anxiety, relief from insomnia and headaches, relaxation of muscle spasms and tension in the nervous system, relief from pain throughout the body, relief from tension headaches (by stimulating the parasympathetic nervous system), relaxation of the mind for better focus on tasks at hand, relief from anxiety disorders such as PTSD or phobias due to trauma or fear.

Massage is directly related to physical and mental health

Mental health often has a direct impact on physical health, so an improvement in mental health can also help you stay on top of any physical ailments you may want to treat with massage therapy. Improved mental health often results in better sleep patterns and fewer aches or pains throughout the day. Massage also increases circulation to the brain, which can have a positive effect on mental health. Studies have shown that massage therapy can be a healthy alternative to treating anxiety and depression because it can increase the levels of neurotransmitters involved in mood regulation, such as serotonin and dopamine.

A lot of people are skeptical about massages at first because they assume to will feel additional pain but if you go into your appointment knowing that it will most likely feel good—and if you’re open to trying different styles—then you’ll start to notice the many benefits for yourself.

Massage increases concentration

Massage improves concentration by reducing fatigue, increasing circulation, and boosting your immune system — allowing you to better handle the pressures of life. And you don’t even have to spend money on an in-office massage; doing so at home is much cheaper and more convenient if you’re pinched for time. All you really need is a bit of massage oil — but if you want something stronger, lavender is often used as a natural relaxant.

In short, not only does massage feel good, but it has real health benefits for us as well. It helps us get through life with greater ease and grace — which means we can accomplish more at work and home. That’s why more people are trying massage therapy today than ever before!

About The Author

I am Tim Tyler, a passionate writer who tries to share his best with you. I want to help people with their issues, So, I write about common issues you may face in your daily lives.

7 Ways for Millennial Parents to Focus on Their Health in 2022

The pandemic has been hard on all Millennial parents. In a 2020 survey, 97% of Millennial moms stated they feel burned out from Covid-19. 

It has created drastic changes in the ways moms and dads have to parent. They had to move children from missing out on experiences to learning in a virtual setting–all while working from home. 

Trying to juggle all of this has been unsettling for many families due to breaking points and other various reasons. Because of this, the pandemic has been detrimental to mental health for all parents that are trying. 

Good health always comes first. So, take a few deep breaths and use these seven tricks to help you focus on it for 2022.

Focus on Eating Healthy Foods

Let’s face it. The word “diet” tends to revert us to unhealthy eating habits. There are plenty of things to manage like work and household chores. So, focusing on what not to eat seems to be an extra task you won’t want to figure out during your busy schedule.

Think of it as a default eating style instead. If you can focus on making healthier food choices, your diet won’t seem so restrictive. 

Whole food, plant-based meals are the best ways to start eating healthy. Try including as many healthy things as possible to weigh out the less healthful foods. And when a party or holiday gatherings are around the corner, let yourself indulge a little during those times.

Get Moving

Playgrounds and parks are great for millennial parents and their kids to get adequate exercise and fresh air. Be sure to keep a list of places to go to and even indoor play areas. This will give you endless options for fun activities.

While you’re at the playground, you can watch your kids play while you get a quick set of pull-ups in on the monkey bars. 

Additionally, you can also join a family community center to swim all year round. However, working out while the kids join in is a great way to get some family time together if you choose to stay home.

Do a Digital Detox

When the stay-at-home order was effective, this promoted bad habits for additional screen time. Parents succumbed to checking their phones and getting caught up in notifications.

With that in mind, social media can release dopamine into your brain, which may elevate cortisol levels. This leads to a compulsive pattern of use, similar to addictions. On the other hand, while stress hormones increase, depression and anxiety can occur.

Break your online addiction by limiting your screen with these methods:

● Turning off notifications 
● Avoid screen time during meals and before bed
● Take a 48-hour digital detox
● Restrict digital time daily. A mobile app can help you monitor or limit your screen time.

Maintain Your Stress Levels

Although managing your stress is easier said than done, finding what works can help you remain healthy. Stress contributes to your overall health. So consider dropping the kids off at the grandparents’ house while you and your partner get a break. 

Sometimes even going outside and grabbing fresh air can help with stress management.

Meditation also works to regain calmness. However, if you feel your stress is unmanageable, reaching out for help is your next step.

Build Connections

Since the Covid-19 pandemic hit, many Millennial parents have struggled to maintain a social support system. This is a key part of living a healthy lifestyle, and building community strength has never been more important.

Make it a priority to connect with old friends, family and a social community. Social connections are essential to emotional resiliency and contribute to health.

A simple way to approach this is to catch up with a close relative or friend. Start a conversation and ask them how they’re doing. After talking on the phone, you can always follow up with them online or through texts. 

Sending a card or handwritten letter is another way to make personal connections. It’s an unexpected gesture that shows you’re thinking about them. Either way, strengthening your relationships will help you satisfy those interactions you crave.

Get Good Sleep

Stress, family responsibilities and unexpected challenges can all affect your quality of sleep–which can later attribute to health problems. While you might not have the capability to control those factors, adopting better sleep habits can help you function better.

Think of it as adjusting your body’s internal clock. Going to bed and waking up simultaneously each morning reinforces consistent sleep. 

You should also take note of what you eat or drink before bed. A snack at bedtime is okay, but avoid heavy meals since discomfort can keep you awake.

You should also avoid certain stimulants like caffeine and nicotine. These can wreak havoc on your quality of sleep.

Lastly, create a restful environment and do something relaxing before bedtime. Reading, meditation and taking a bath are all calming techniques that promote restful sleep.

Make Mental Health Your Priority

Since the pandemic, all types of stressors have increased for Millennial parents. Furthermore, the winter months make it less likely for you to be active and outdoors. Some parents can also suffer from SAD (seasonal affective disorder). 

Prioritize your mental health goals and seek help. If you believe anxiety and depression are affecting your quality of life, talk to a therapist or your primary care provider when you can.

Start Building a Healthy Future

It’s time to set the stage for improving your quality of life. The pandemic might have caused several stressors in your life. But you shouldn’t have to pay for it through your health.

Start picking up a healthier lifestyle for a better and brighter future. Self-care is notably the most crucial thing you can do to be resilient and happy this year.

About The Author

Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find herin a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy. 

6 Ways Writing a Diary Can Support Your Mental Health

Caring for your mental health is a must. Still, so many people either neglect this type of self-care or don’t know how to handle it. But, mental health awareness is important, and you need to make self-care a top priority. Luckily, there are surefire ways for you to boost your mental health and find your inner balance. Writing a diary is one of the best methods you can use.

This article breaks down the 6 ways in which writing a diary can support your mental health. So, just keep reading to learn about each one!

1. Fighting Stress

When it comes to mental health, stress is one of the main enemies we’re all facing daily. Whether it’s work, family, or relationship-related, we’ve all had our fair share of stressful episodes.

But, if it goes too far for too long, stress can cause serious health problems or even cause depression and trauma.

Writing a diary will help you relieve that stress. When you put it all in writing, you’re getting the built-up negativity out of your system and helping your body and mind feel better. You’ll disburden yourself and make room for positivity.

2. Facing Problems

Sometimes, the trouble with mental health is that we’re ignoring or suppressing our problems. It might even happen that we’re unable to define what’s bothering us.

Luckily, writing a diary can help:

− dig deep inside yo
− urself
− be honest with yourself 
− define the problem
− face it

Through writing, you’ll learn how to be more honest with yourself and write openly. This will lead you to discoveries about your dilemmas or issues that you weren’t able to face before.

3. Setting Goals

Lack of confidence is another typical issue that can cause mental health problems. Low self-esteem can cause people to isolate themselves from others, and feel depressed or unmotivated to start another day.

Setting goals is a surefire way to overcome such emotions and get more motivated and energized.

Use your diary to set any kind of goals- professional or personal. For each goal, define the following:

− minor milestones for accomplishment
− tools or resources you’ll use
− timeline and phases
− deadline

For instance, you want to try something new, like making pottery or kayaking. Make that your monthly goal. Develop a plan and elaborate on it in your diary. This will give you the motivation and confidence that we all desperately need.

4. Learning About Yourself

Getting in touch with your inner self and learning about handling your own emotions is a serious challenge. Most people find it hard to communicate their own feelings and be open about what they’re experiencing emotionally.

All of this can change through regular diary writing.

As you write your diary, you’ll open up a bit with each new day and diary entry. Soon, you’ll stop thinking about what you’re writing and what it may sound like. Instead, words will just come out on their own.

As you stop thinking and start letting go, you’ll write down things you didn’t even know you felt or thought. And, that is the true power of writing a diary.

This will signify establishing a healthy relationship with yourself.

5. Practicing Self-Encouragement

Once you get in touch with your emotions, you can also use your diary to encourage yourself to take action. You can be your own supporter and motivator to make the most out of every moment.

So, use your diary to:

− write your morning affirmations
− remind yourself of your strengths
− use pep talk 
− pick yourself up after a hard day

People don’t need to be professional writers to write their way to mental health. But, if you decide to blog about mental health, you can get writing assignment help from a writing service that I use to write my essay paper. They can help you get started with your first blog posts.

6. Keeping Track of Progress

A great thing about writing a diary is that it’s all in writing. Everything you say and write remains preserved in this notebook or folder on your computer.

That means you can get back to it whenever you want and read about your thoughts and emotions from a week, a month, or a year ago.

Why is this so helpful for your mental health?

It’s simple- you’ll be able to see the progress you’ve made over the past period and see how much you’ve grown. You’d also realize how the things that used to bother you are no longer present in your life.

This will teach you an important lesson- look forward, keep on going, and fight for your mental health.

Final Thoughts

We all need a helping hand when it comes to mental health. But,we need to try and be our own primary support.

Writing a diary is the perfect way for you to actively work on preserving your mental health. Hopefully, we’ve inspired you to try it out today.

About The Author

Jessica Fender is a professional writer and educational blogger at Papers-board. Jessica enjoys sharing her ideas to make writing and learning fun.

5 Careers in Fitness to Look Into in 2022

Working in the fitness industry offers an opportunity to make a difference. You’ll even be able to see the impact you’ve made in other peoples’ lives. If you’ve always loved making an impact, you might want to check out one of the following careers. Each of them has a ton of opportunities, and you’d be working in different capacities. Plus, you could even combine many of them. That way, you’d be able to help people by combining multiple approaches.

Certified Yoga Instructor

Have you ever gone to a yoga class before? If you have, then you’ve seen someone working as a yoga instructor. People in this role guide people through a flow. And, they’ve got to make sure students properly perform the poses.

Becoming a yoga instructor is more affordable than ever, too Yoga teacher training in Costa Rica even offers a way to travel while learning.

Then, once you’ve finished, you’ll be able to lead students from the front of the class. Besides, while you’re getting your certification, you’ll also get in great shape.

Certified Personal Trainer

Perhaps, you’re more comfortable working out in the gym. If that’s the case, you’d probably do well working as a personal trainer. There are several certifications you may complete to qualify for these roles. You’ll learn how to target muscle groups, and you’ll teach others how to reach their fitness goals.

Not only can you work for other businesses as a personal trainer, but you can also start your own. Most personal trainers get their start by working for other people. Then, as they further develop their skills, they’ll expand out on their own.

As a business owner, your income is only limited by your ability to attract new clients. Some personal trainers even wind up working for major celebrities. If you can make it that far, your time could be worth $100 an hour or more.

Gym Manager

Do you have experience managing other people? Or, have you ever worked in a sales role before? Both of those skills would translate well to gym management. Gym managers must maintain gym check in software and equipment to attract new customers.

Also, you’ll be responsible for signing up clients for various services. People who have great interpersonal skills tend to perform well in this role.

You’ll gain leadership experience, and you’ll learn how gyms must be operated. Eventually, you could transition into business ownership, opening your own gym.

Usually, you’ll have to hire other people to work in the gym as well.

Gym managers also earn a rather decent salary most of the time, too.

Physical Therapist

Physical therapists have some of the highest incomes in the entire fitness industry. Of course, becoming a physical therapist also has some of the strictest requirements.

You’ll have to go to PT school before you can get one of these jobs if you’re considering a career in physical therapy. However, plenty of physical therapists end up opening their own practices. They get their start by working in someone else’s.

As a physical therapist, you’ll help clients recover from injuries. You’ll show them different exercises to help them regain mobility. Best of all, you’ll get to watch people recover because of your help. If you’d like to see a real impact, working in this role might be for you.

Dietitian

If you’d describe yourself as a health nut, you might be great as a dietitian. Dietitians help their clients achieve health goals by managing their diets. You’ve just got to get the proper certification, and then you’ll be able to enter this industry.

Not only will you help people lose weight, but you’ll also help them improve their health. Whenever people have high cholesterol, they often get help from a dietitian.

Dietitians also help people suffering from high blood pressure. You’ll teach people good dietary habits, and you’ll also learn some of them yourself, too.

Building a Career in the Fitness Industry

Starting a new career in the fitness industry could be the perfect change of pace. Your work will make a direct impact, and you’ll help other people every day. Plus, you’ll develop a ton of skills you can use in your own life, too.

Header image Source 

About The Author

Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.

7 Healthy Hacks That Will Make You Drink More Water

We all know that water is the stuff of life. And why shouldn’t it be so? After all, not just our bodies but around 70 percent of our planet consists of water. While we may not always know it, lack of water leads to a serious condition known as dehydration.  

In fact, not drinking enough water can not only leave us looking old and jaded, it also directly impairs both our physiological as well as mental functions. This is why it is imperative that we continue to drink as much water as we can. Here are a few healthy hacks that will help you make sure that you are always getting enough water to drink:

 

1. Always keep a pitcher full of water at your side

This is a great solution for people who lead sedentary lifestyles and don’t move around a lot. If you work in an office, you can simply fill your pitcher in the morning and drink it all by the end of the workday. This will not only keep you hydrated but also let you measure your daily water intake. 

 

2. Always try and start your day with at least two glasses of freshwater

No, a mere two classes are really not all that much, you can easily down them without blinking an eyelid. Your body gets dehydrated from sleeping away for hours and it definitely needs its water intake more than you need your coffee. 

 

3. Add some fruit and/or herbs to your drinking water 

You don’t need to add sugar syrups in it, but you can certainly add wholesome and healthy edibles such as cucumber slices, mint leaves, lemon juice, and ginger slices too. All of these items can help make your daily water intake more palpable. You can also get a few vital 100 percent all-natural nutrients and vitamins in as well, in the process. 

 

4. Make sure you drink one glass of water for every cup of coffee 

The more water you drink, the more your body will release it if you are a heavy tea or coffee drinker. This is because these common beverages are essentially diuretic in nature and make you go to the washroom again and again. If you don’t replenish that water pretty soon, you will be in trouble and your energy will start ebbing. Just take a glass of water with every mug of coffee you drink every day. 

5. Wash down your meds and vitamins with fresh water

Many of us take a gulp of water with our pills. While that is all well and good, you should try and drink at least one full glass with your medicines. It will also help you to absorb the medicines and supplements a whole lot better too. 

 

6. Set a timer or start using an app to increase your water intake 

If you feel you lose focus very quickly or simply don’t remember to drink an adequate amount of water, you can set an alarm clock to remind you that you need to down a few glasses. Alternatively, you can take advantage of today’s age of technology and download an app that will do the job by reminding you every time you need to drink some water. Since almost all such apps are usually free, you have nothing to lose, except your bad habit of remaining dehydrated all the time. So why not give it a try and increase your water intake in the process?

 

7. Improve the taste of your drinking water supply 

Sometimes, water may emit a bad odor or might not taste good. In this case, you would probably be uninterested in drinking it. However, this problem can be solved with the help of an aqua water filter that will eliminate the odor and improve the taste. Such filters remove all the impurities from the water and make it both palpable as well as safe to drink

Conclusion

Water is the single most important necessity for life, second only to oxygen. If you don’t drink enough water you can become seriously ill. However, by drinking water early in the day and garnishing it with fresh fruits and herbs you can ensure an adequate intake of drinking water.

Header Image Source

How can I do a body spa at home with natural ingredients?

 

In today’s world, spa treatments are a way to treat your body and mind. They’re often seen as an indulgence or luxury item, but they can also effectively treat certain conditions. The spa industry is growing by leaps and bounds year after year – in 2020, it was worth $24 billion! That’s not too surprising when you consider the many health benefits spa treatments offer.

From alleviating stress to improving skin tone, there are many reasons people visit spas these days. For example, you can use a lavender spa set or things like Spa Luxetique. And while spa visits may sometimes feel like a splurge, they can save you money in the long run because of all the other benefits they provide (like helping with chronic pain).

 

Here are some tips on how you can do a spa treatment at home with natural ingredients.

 

1. Lavender spa set

You can do a body spa at home with lavender by using the essential oils from this plant. Lavender oil can be used in a few spa treatments, but a lavender-infused salt scrub is one of the most popular.

To do this spa treatment, you need:

* 2 cups coarse sea salt or Epsom salt * 10 drops of lavender essential oil * 2 tbsp almond oil (optional) * Mix all ingredients in a large bowl. Store in a glass jar with a tight-fitting lid. In the shower, mix about 2 tbsp of the mixture with some water to create a paste. Scrub your entire body, then rinse. You can also add almond oil before scrubbing if you’d like an even more intensive spa treatment for your skin.

 

2. Lavender and a warm honey bath

If you want to do a spa treatment that will relax your entire body, then the spa tub is for you. If you’re new to spa treatments and aren’t sure which one to choose, this soak is very soothing and beneficial for the skin.

To make your spa tub:

* 1-2 tbsp dried lavender * 1/4 cup honey * Warm water

In a large bowl, combine the lavender and honey. Fill your spa tub with hot water – do not use boiling water as it may burn you! When the water level is comfortable for bathing, add some mixtures until bubbles form on top. It might take a little more or less of the ingredients depending on your spa tub. Simply relax and enjoy the spa treatment!

 

3. Lavender body pain relief massage

If you have chronic body pain, a spa treatment is definitely for you. A few spa treatments can help improve blood circulation and ease muscle tension, so if you want to give spa treatments a try, you should do this one.

To make your spa tub:

* 2 drops lavender essential oil * 3 drops frankincense essential oil * 2 tbsp carrier oil (e.g., avocado, jojoba or coconut oil) * Mix all the ingredients and store in a small glass jar with a lid. Massage the spa treatment all over your body, focusing on any painful areas.

 

4. Lavender-cucumber facial spa pack

Dead skin cells tend to accumulate on the face after a long day’s work or an active weekend. This spa treatment will help remove dirt deposits and free the pores of your face to make room for new cell growth.

To make your spa tub:

1. Crush 2 cucumbers to extract the juice. Combine this with 1 tbsp yogurt and 1 tsp honey in a bowl.

2. In another small bowl, combine 1 tsp chopped almonds, 1 tbsp oatmeal and hot water (enough that it’s almost boiling, but not quite). Leave both mixtures to stand at room temperature for 20 minutes.

3. Add the lavender essential oil and mix everything. Apply it on your face and neck, then leave it on for 10 minutes before washing it off with warm water.

 

5. Lavender foot spa bath

This spa treatment will help soothe tired feet and improve blood circulation after a long day’s work.

To make your spa tub:

1 tbsp olive oil * 2 drops lavender essential oil * 4 drops frankincense essential oil * 1 drop tea tree essential oil Add all the ingredients together and mix thoroughly. Use this spa treatment once a week to improve blood circulation in your legs and feet.

 

6. Lavender face spa mask

This spa treatment is great for oily skin because it helps soothe irritated skin and reduce oil secretion in the process.

To make your spa tub:

* 1 tablespoon honey * 1 tablespoon lemon juice * 2 drops lavender essential oil * Combine all ingredients, apply to the face, and let it sit for 10 minutes before washing off.

 

7. Lavender and oatmeal spa pack

This spa treatment will help calm irritated skin, reduce redness and treat acne at the same time. People of all ages can use it because it’s completely natural!

To make your spa tub:

* 1 tablespoon oatmeal * 1 tablespoon honey * 1 tablespoon lemon juice * 2 drops lavender essential oil Combine all ingredients until you get a thick spa pack. You should apply it to your face and let it sit for 10 minutes before washing it off.

 

Now it’s time to enjoy your own spa!

Header Image Source 

Exit mobile version