Tag Archives: mind

Are You An Anxious Night Owl?

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Are You An Anxious Night Owl?

In recent years, awareness of anxiety has come to the forefront. Aside from making you nervous, a full-blown case of anxiety can leave you on edge and unable to calm down. It feels as though you’re about to face something frightening every second of the day, and it can leave you on the brink of breaking.

If this sounds familiar, you should speak to your doctor and seek treatment which helps you to get on top of this. But, we aren’t focusing on treatment today. Instead, we’re going to address something few anxiety sufferers speak about: the fact that symptoms often get worse in the evenings.

In many ways, this seems strange. Surely anxiety should abate when you get home and let loose? But, often, the situation worsens once you get home. In many ways, this could be because you’re no longer distracted by work. As such, you’ll feel the full effects of the condition. But, this is also, in part, down to how we spend our evenings – so we’re going to look at a few every day habits which can make matters worse:

The Television Trap:

While television usage has dropped in recent years, many of us still put the box on the moment that we get home. It’s a comfort, and it helps a lot of us to relax. But, what you might not realize is that television can also boost anxiety in some ways. Even if you avoid anxiety-inducing programs, advertisements fill us with worries about what we don’t have. They also lead to comparisons with those on screen. On top of which, television eats time like nothing else. It could leave you feeling as though your evening’s over before it’s begun.

So, for at least a few hours, turn the TV off. Rely, instead, on board games like Scrabble. These still take complete concentration but without comparison. You can even avoid disputes by using tools like this word.tips word finder to check anything you’re unsure of. If that doesn’t appeal, you could always turn to hobbies like reading or coloring to see you through. The chances are, that you’ll feel much better after an evening of doing these.

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There’s nothing better than a good book!

You’re Too Hung Up On The Day:

Many of us also make the mistake of overthinking our days once we get home. And, we still wonder why we have anxiety-induced headaches by the end of the night. In truth, you should avoid thinking about work during your evenings. Draw a line under the day with a quick walk around the block or even a meditation session to ease your mind. Then, turn your attention to something else every time work crosses your mind. Getting this distance could work wonders for helping you to relax. Bear in mind that it may take longer to adjust to than you expect. After all, you’ve spent years thinking about work all evening, every evening. But, if you focus your attention here, you could soon find that your mind is much calmer when you need it to be.

Featured Image By: Unsplash

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Final Therapy Update

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Final Therapy Update

Helloooo! I hope that all of you are having a wonderful weekend so far. As you can tell by the title of this post, this will be my Final Therapy Update until I choose to go again. I was definitely on the fence about going to my appointment this week, and I ended up canceling it.

I just feel tired of going over the same things week in and week out, and I almost feel like being in therapy gave me an excuse to engage in risky behaviors like binge eating or drinking, because I could just talk about it at my next appointment. My therapy sessions were very helpful to a point, but I felt like the metaphorical wall had been hit, and none of the advice that I was getting was anything that I felt like I could utilize.

This is not to say that I didn’t like my therapist at all, because I really did. But, I also felt like she was trying to force a belief system on me that I was not comfortable with, and didn’t seem to have any other advice but that. Although I could totally research things on my own, I did expect to gain some new insights during therapy and, after a while, I just wasn’t any more.

If a mental rough patch comes up, I do plan on returning again so that I have a safe place to communicate my feelings. But, for now, I am taking my medication daily and seeing what I can do on my own to start improving things for myself.

Has there been a time when therapy has been helpful for you? What are some of your mental health struggles? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Feeling Blahhhhhhhh

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Feeling Blahhhhhhhh

Hiii everyone and happy weekend! Ugh, I don’t know about any of you guys, but I have been feeling so blah lately. I am in the process of getting over a flu/cold thingie that lingered on with me for a week and am now just trying to get myself back up to snuff. I had hot and cold flashes, a sore throat, a cold from hell, body aches, and – to top it off – I was on my period for part of it! Could it get any worse?!

During this agonizing week, I had a really hard time keeping up with my 10,000 steps per day walking regimen because I was so weak. And, now, after a week of feeling sluggish with some movement here and there when I was up to it, I am left feeling so blah about everything. The way my body looks, how I’m still feeling the effects of the sniffles from this blasted cold, and my severe lack of energy. Could it get any worse?!

I know that these feelings will pass, and I have been trying really hard to get myself back on track with my walking. But, I am having a hard time shaking away the post sickness blues, even with the lovely weather that Ohio is finally having. It’s been a lot of going through the motions for the past week, and feeling self conscious the entire time, so I am definitely looking forward to feeling back to normal soon so that I can start enjoying my days again.

Has anyone else been dealing with the blahs lately? How do you combat the post sickness blues? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Pain Relief Without Pills In Five Natural Forms

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Pain Relief Without Pills In Five Natural Forms

Many people opt for a natural lifestyle, which includes avoiding taking medicine if there’s an alternative way to cure what ails you. Looking for a natural form of pain relief? Here are five options to consider if you’re looking for a break from meds:

Herbal medicine:

There are plenty of herbal medicines that can offer pain relief. Ginger has long been used to treat stomach pain from menstrual cramps to digestive disorders. Meanwhile, Turmeric is an effective form of pain relief against joint pain. You can even try products such as cannabis oil as found at https://canabidol.com/. Herbal medicines can be taken as capsules or as herbal teas – you may even be able to incorporate them into your food.

Acupuncture:

Acupuncture is an ancient Chinese form of treatment that involves putting small needles in key points around the body. This treatment can be used to fight all kinds of pain from arthritis to migraines. You should always seek out a qualified professional when getting this kind of treatment – sites like https://www.introducingacupuncture.com can help you to find an acupuncture treatment center near you.

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Ahhhh!!!

Hot water:

Taking a hot bath can also be a simple and effective form of pain relief. Hot water can help to relax your muscles and create a flood of endorphins around the body that can help to combat pain. This can help to relieve pain caused by everything from joint problems to early contractions during pregnancy. Some people find that using Epsom bath salts can also help when taking a bath. There are even professional forms of pain relief using water known as hydrotherapy if you really want to unleash your inner mermaid.

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Take a soak!

Exercise:

Staying active can also help to fight pain in some cases. This is because exercise releases endorphins around the body and helps to reduce stiffness in muscles. Depending on the source of the pain, there may be some exercises that you should obviously avoid. For example, high impact exercises like jumping and running aren’t recommended if you have joint problems – you’re far better off doing low impact exercise such as swimming or yoga. Exercise is best for chronic pain and not for pain following a recent injury, in which you may be better off relaxing until the injury has began to heal. If you’re not sure which exercises are right for you, you could try talking to a physical therapist.

Meditation:

Meditating might not sound like an effective form of pain relief but it can be a major way of reducing stress, which is known to increase inflammation. Meditation involves clearing your mind and controlling your breathing so that your cortisol levels are reduced – cortisol is the stress hormone and plays a big part in triggering inflammation. By relieving stress through meditation, you could help to fight off the pain caused by inflammatory diseases such as IBS and arthritis.

Trying out these natural forms of pain relief might be just what the doctor ordered to get your body feeling back on track.

7 Ways To Stop Stress

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7 Ways To Stop Stress

Is stress starting to get you down? Long-term stress can have lots of negative effects – it can damage your sleep quality, create achy muscles, make your skin more reactive to spots and rashes, raise your blood pressure, and bring on serious conditions such as heart disease and strokes. Taking steps to reduce stress could save your mind and body. Here are seven ways to counteract stress:

Take a hot bath:

Nothing beats a hot bath for helping you to relax. The hot water is great for your skin and can help your muscles relax, whilst pumping your body with feel good endorphins that help to rid it of the stress hormone cortisol. It’s the best way to unwind after a stressful day.

Get more sleep:

A lack of sleep could lead to stress, which could be affecting your sleep, creating a vicious cycle. Going to bed earlier and catching up on sleep could help you to break this cycle and destress. If you’re finding it difficult to get to sleep, consider changing your bedtime activities – staring at bright screens or eating lots of food can make it harder for us to get to sleep, so quit these activities an hour before bed. You may also be able to up the comfort of your bedroom with better bedding, sleep-inducing scents, and black out blinds.

Listen to music:

Listening to music that you like can release endorphins that can help you to overcome stress. Studies have found that calmer music and classical are most effective at combating stress, however, louder music may appeal to some people – it’s all a matter of taste.

Exercise:

Physical exercise also releases endorphins that can combat stress. It doesn’t matter what activity you do, so long as it helps to get your blood pumping, igniting those feel good hormones and flushing out the cortisol. This could be a long workout at the end of the day or a short five minute burst of HIIT when you don’t have the time.

Book a holiday:

A holiday in the sun could be just what you need to get away from the causes of your stress. Hotels like the Fairfield Inn & Suites in Villahermosa could offer the spa treatment you need on a budget. Cut yourself off from work if you need to or take a weekend away without the kids and get some much needed R&R.

Have a digital detox:

Much of our stress nowadays is technology based, whether it’s work emails or social media pressures or simply the strain of having to stare at a screen all day. There are many resorts and hotels that are now being marketed for this purpose such as these retreats at It’s Time To Log Off. Take a digital detox and watch your stress dwindle away.

Try meditating:

Meditation is also great for reducing stress and can be something that you can do at any time throughout the day. Finding some time to yourself, closing your eyes and freeing your mind of the things worrying you can help you to gain better perspective and reduce your cortisol levels.

Stress sucks. Take a deep breath, get yourself in the zone, and reduce your stress levels with the above tips.

Featured Image By: Flickr

Fight These Common Causes Of Low Self Esteem

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Fight These Common Causes Of Low Self Esteem

One of the best things about life is being able to put ourselves first. Sure, it is always good to help others and ensure that our actions aren’t negatively affecting the people around us, but at the end of the day, we need to live our lives so that they benefit us and place us at number one. By making sure we do what is right for us and making decisions that will benefit us and our life, we can then start to truly love ourselves and feel good about our life choices.

However, loving ourselves isn’t always as easy as it should be. That’s because it can sometimes be easier to find reasons to hate ourselves and put ourselves down. More often than not, this causes low self-esteem and poor self-confidence. Low self-esteem can have many negative effects, especially on our mental health. If we suffer with it for long periods of time, it can transform into anxiety disorders.

If you are suffering from low self-esteem, then you will no doubt be busy trying to find a solution to all of these negative feelings. Most experts believe that the best way to deal with any self doubts is to find the cause of them and tackle them head on. So, this begs the question: what are the causes of low self-esteem? Here are some of the most common ones and what you can do about them.

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Toxic Relationships:

Bad relationships can be the cause of a lot of grief and heartache. Unfortunately, they can also often lead directly to feelings of self-doubt and low confidence. Not only that, though, but it can also cause issues with trust. When we enter into a relationship with someone, we put all of our trust into them. When they abuse this trust, we can often feel worthless and like our trust means nothing. However, that is very much not the case. The best thing that you can do in this situation, is to get out of the toxic relationship as soon as you can.

Even if you still love your partner, it is important that you remove yourself from the relationship so that your confidence and mental health isn’t damaged any further. Just keep on telling yourself that you deserve someone who truly loves you and won’t throw your trust back in your face. Don’t forget that this toxicity doesn’t only apply to romantic relationships. Friendships can often turn bad. If you think that your friends are bringing you down and causing you self-esteem problems, it could be a good idea to move on from them.

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A Poor Body Image:

Some people struggle with their body image, and they find that their poor body confidence ends up dragging down their self-confidence as a whole. If this sounds like your main problem, then it is worth trying to change how you see yourself and working on improving your body confidence. There are a few things that you can do which will help this. First of all, you should stop comparing your body to others. We are all made differently, so there are bound to be lots of different shapes out there. And there isn’t a perfect or ideal one – that is just something that the media came up with to try and sell more gossip magazines!

As well as not comparing yourself to others, you should also ignore what the media has to say about body shapes and sizes. They only print what they do to sell more copies of magazines and newspapers, and get more clicks on their sites! One other way that you can give your body image a boost is to surround yourself with people who love you for who you are and who will fill you with confidence. If you find that the people who you hang out with are trying to get you to change the way you look or the clothes you wear, they aren’t doing you any good and they certainly aren’t your friends.

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The Aging Process:

You aren’t born with self-confidence issues. Sometimes, they come and go throughout life. Some women find that even if they were super confident throughout their twenties and thirties, once they hit middle age, they lose all of their self-esteem. And that is largely due to the aging process. No one wants to get older. Not only that, but many people find it hard to deal with the physical changes that their body undergoes as they start to grow old. So, there’s no wonder that many people try to hide the tell-tale signs of aging, such as under eye lines and crow’s feet. If you find that you are feeling down about getting old, you might find that changing your mindset to a more positive one really helps improve your feelings and helps you come to terms with aging.

selfff4Always try and make the best of the aging process!

 

Feeling Guilty:

We all make mistakes as we go through life, but some of those mistakes seem to haunt us for longer than others. Having this guilt hang around our heads constantly can get us down and will eventually lead to very poor self-esteem. If at all possible, you need to shake away the guilt. One way around these negative feelings is to try and think of all of the positive things that came from making these mistakes. For instance, perhaps a particular mistake actually opened up some doors for you in your life and were able to bring you more opportunities. Plus, it is important to remember that mistakes can be learned from and help you grow and develop as a better person. I’m sure that some good came from your mistakes. Focus on this positivity and forget about the guilty feelings!

 

Setting Goals That Are Too Big:

Another problem that most people have to deal with is a self-imposed one. The majority of us set ourselves targets and goals in life to stay as productive and motivated as possible. Then, when we achieve them, we can feel proud and successful. However, it is very important that when you do think about our life goals and targets, that they aren’t too big and unachievable. Otherwise, they will be impossible for you to reach, and you will end up extremely frustrated and unfulfilled in the process.

As a result, you may end up thinking that you are not really good enough. Eventually, those thoughts will lead to poor self-confidence and self-esteem. So, the best way to tackle this is to prevent these thoughts in the first place. Rather than setting yourself goals that are exceptionally high, you should consider reducing them to make them more achievable. That way, you can feel good when you work towards them rather than beating yourself up every time you fail.

selfff5Bullseye!

Traumatic Experiences:

Sometimes people go through traumatic life experiences and, even though they are able to make a full recovery, they are often left plagued by low self-esteem. The best way around this is to sign up for some therapy sessions. During each session, you will be able to speak to a therapist about your ordeal, and they will help you come to terms with any PTSD or resulting self-confidence issues.

Living life with low self esteem is no way to live life. Begin to tackle your issues and watch yourself blossom!

Featured Image By: Pexels

Dancing As A Way To Keep A Healthy Lifestyle

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Dancing As A Way To Keep A Healthy Lifestyle

If you are looking for some low-impact activities that can be beneficial to your health, you might want to go for something that offers a good balance of strength training and cardio. Dancing offers a good way to have fun while keeping your body fit and healthy. It has many benefits, like some of the following. But, before you decide to take dancing lessons, you need to buy the right uniforms. You can either shop at a physical store or buy online from sites such as Just for Kix. Let’s get to it:

Boosting Cognitive Health:

Dancing has been used effectively to treat people who suffer from Parkinson’s disease. Moreover, studies have shown that dancing boosts your memory. When it comes to the health of your brain, learning how to dance engages the major parts of your brain: cerebellum, motor cortex, somatosensory cortex, and basal ganglia. According to a certain study, out of all of the activities that elderly people partake in, only dancing was shown to reduce the risk of developing dementia.

Improving Lung and Heart Health:

Different types of dance offer an aerobic workout that aids in strengthening your lung and heart muscles and this averts chronic conditions such as heart disease later in life. The harder you breathe and the faster your heart beats during dancing, the better the workout your cardiovascular system gets. If you have a strong heart, it will be able to pump blood throughout your body with less effort, lowering your chances of suffering from stroke and high blood pressure.

Alleviating Stress:

Dancing is an activity that provides the brain with double the pleasure because it involves listening to music and physical movement. If you have a dancing partner, your stress levels will decrease as your serotonin levels increase. This allows you to leave your worries behind as you focus on dancing with your partner. And, as exercise and music therapy gets into your brain, you will develop a positive mindset that reduces anxiety and stress.

Encouraging Social Interaction:

Dancing is a social activity that allows you to interact with other people. Social engagement improves your outlook and mood whilst reinforcing strong brain health. When you interact and converse with other people, you reinforce the brain’s neural pathways; this helps your brain cells to communicate effectively into old age.

Enhancing Flexibility:

The stretching, warm-ups, and reaching that occur in dancing will aid in loosening and lubricating your joints as well as strengthening your muscles. Stiff and tight muscles result in the inflammation, pains, and aches that happen during injury recovery and aging. When you increase your muscle pliability, you will be optimizing your coordination and preventing injury.

Strengthening Muscles and Endurance:

Activities like dancing usually tone and strengthen the key muscle groups: core, legs, arms, and back. The moderate movements burn calories, make you sweat, and aid in muscle growth. When you exercise, microscopic tears occur in your muscle tissues and this tells the body to rebuild the muscles bigger and stronger.

Increasing Spatial Awareness and Balance:

The coordination that you need to dance promotes your agility while improving your balance skills. This is very important for older adults because they need to retain their mobility to prevent debilitating falls. Although they can just install staircase railings and suction grab bars to hold onto, exercises like dancing strengthen their spatial awareness and agility, which helps in all aspects of life.

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Dancing has a wide variety of benefits for people of all ages. You do not have to start dancing when you are worried about your health; you can do it at any point of your life. The earlier you begin, the better you will be – and it’s fun!