Tag Archives: mind

Oct16

How To Bring A Little Joy Into Your Life

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How To Bring A Little Joy Into Your Life

Many times in a person’s life they can find themselves feeling stuck in a rut, deflated, or that there is nothing positive happening. If you feel like this, then it could be for many reasons. One of which could simply be that you are not giving yourself the time you deserve to enjoy the possibilities that life is presenting you. So, whether it is cutting out negative habits, creating new and healthy ones, or simply allowing yourself time to relax, here are several ways in which you can bring a little joy into your life:

Limit your time on social media:

Social media is still a relatively new thing as far as human existence goes. Although it has brought about many new and exciting possibilities, it also has some fairly negative attributes associated with it. Many people can find themselves consuming social media for hours, and letting the days slip by without doing the important things that make them happy. When consuming a large amount of social media it can be hard to detach from what you are consuming, and many people find themselves constantly comparing their lives to those they see online. Both of these situations can impact your mental health in a negative way, and suck the joy out of your life. To combat this, you should consider limiting your time on social media, and instead give that free time to yourself. Even if you do nothing and simply relax, this is better than an all evening social media session.

Find something fun to do outside:

It is no secret that many people, whether they realize it or not, gain huge benefits and satisfaction by spending time outside. If you can couple that with doing a fun activity or having new experiences, then you will significantly increase the joy you experience in life. Whether you live by the sea or a lake and want to learn the basics about paddle boarding, or perhaps if you live near the woods and want to explore your local areas and find out about all the wildlife, consider getting yourself outside and doing something fun to live more fully.

Make time for your loved ones:

Humans are meant to be social creatures. Although it’s perfectly fine to spend time alone, often you will experience a larger amount of joy when spending time with loved ones. This could be anything from taking a vacation together, to simply eating regular meals together. As long as you are enjoying each other’s company is all that matters!

Treat yourself:

If you want to truly boost your happiness in life, you need to learn how to be your own best friend. Do you need to take a break? Take it. Do you want to have that treat? Have it. Do you want to do something different? Do it. Self-love is one of the best ways in which a person can bring a little extra joy into their life.

There are many other ways in which you can bring joy into your life, but why not consider these first?

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Oct8

Therapy Success!

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Therapy Success!

Hello!! After a very unsuccessful first shot of therapy, I finally had an appointment with someone new this past Wednesday. And, I am pleased to report that it went awesome!! After canceling with the person who I was seeing, I had no plans of giving therapy another try. I felt really disappointed by how the session went because I didn’t feel heard whatsoever and it was hard for me to even set up an appointment in the first place. Thankfully, the receptionist encouraged me to give it another go with someone who she thought would be a better fit and she was completely right. It was a match made in therapy heaven!

During my introductory session with my new therapist, I felt really comfortable talking to her. She was pierced and tatted and I instantly liked that right away! I was also shocked to find that my last therapist wasn’t hearing me for real. My new therapist warned me that our session would be repetitive to questions already asked with the prior therapist and that was fine. I understood that she needed to confirm what was in the notes. However, MAJOR experiences in my life that are very important to my healing weren’t taken note of at all. This seemed so inappropriate to me because those appointments were not only a waste of my time, but it was went about in a way that I didn’t appreciate and it was confirmed.

Thankfully, not feeling heard wasn’t an issue at all with my new therapist. In fact, I felt better than I have in weeks after our session because I could tell she was truly interested in what I had to say. Like my first appointment with my old therapist, I made it clear that while I would like to learn new coping skills and get advice, I really needed my feelings validated and to talk about my trauma. My new one agreed 150% and my old one spent our appointments shoving halfhearted solutions down my throat. I am SO happy to know that I am going to get what I need during my next appointments and I feel great about the next steps going forward!

It’s true that you need to shop around for a therapist that works for you and this last session was a testament to that. I am proud of myself for trying again and so relieved to have found someone that I can do that with. 🙂

Have you ever had a bad therapy experience? What did you do about it? I honestly have half a mind to complain to the office about mine. I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Oct7

Lil Red & The Weird Weekend

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Lil Red & The Weird Weekend

Hello everyone! Before we begin this post about some weekend weirdness, I will be placing a trigger warning on it for mental health, being in the ER, and blood. Now, let’s get to it:

It has been a hard past year and change in Lil Red’s world and this past week has been the absolute pits. Like, it was really bad and I was and still am pretty down in the dumps. I had a horribly stressful day last Thursday and spent the following days being super depressed. Friday came and went and Saturday felt like a bit of an upswing because Johnny and I spent the whole day together. We played lots of Diablo IV, ordered Domino’s for dinner, and settled down on the floor with the bunnies to play some Magic The Gathering.

As we schemed for our next turn, nature called and I went to the bathroom. When I sat on the can, I was startled to see that my sleep pants were soaked in blood. This was strange because Aunt Flo wasn’t scheduled to come for another four or so days. I wasn’t experiencing any pain or cramping and while it was weird, Johnny and I decided that we would visit the ER if I was still bleeding on Sunday. I was and it was off to Akron General that morning.

Thankfully, we were able to get right into a room once we arrived at the ER and that would have definitely not been the case if we went on Saturday night. The doctor came in and asked me questions like “Are you pregnant?” HARD NO. “Did you experience any physical trauma?” Nope. “Did something stressful or upsetting happen?” HARD YES. With that information, the doc decided to do blood work and a pelvic exam to see what was up with my down low area.

The pelvic exam was a pain in my pelvis, but we were relieved to hear that nothing was visibly wrong. So, we waited for the test results from the labs and swabs that were taken. As Johnny and I waited with bated breath, there was nothing to do but watch some TV. I selected the Lifetime channel and while Johnny initially grumbled, I am pleased to say that he was riveted by the time the movie ended. Lol, he is such a doll. ❤

Shortly after our Lifetime flick wrapped up, the doctor returned to tell us that my blood work and swabs were normal. She informed us that my hormones got out of whack from the stressful event and it triggered abnormal bleeding. Afterwards, I was able to change and Johnny and I could head home. As we drove back, we made a pit stop at Taco Bell and reminisced on how weird and unfortunate the situation was. My mind was hurting so much that it translated into a bodily reaction. I suppose we could have figured that out without a trip to the ER, but something like that had never happened to me before and it was scary.

I am happy to say that I am feeling better now. Not great, but slightly below average and that’s a big improvement. This is your Lil Red Friendly Reminder to take care of yourselves because, apparently, stress and depression can manifest itself in lots of crazy ways!

Have you ever been to the ER before? What happened? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Oct2

Lil Red’s Guide To Setting Boundaries

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Lil Red’s Guide To Setting Boundaries

Hello my sweets! One thing that I have struggled with all of my life is setting boundaries for myself. Although I wasn’t a fan of the therapist who I was seeing, this is something that she encouraged and I agree. Living a boundary free life and being a constant yes man is only going to lead to your own demise. For me, this came in the form of massive burnout, poor mental health, and bottom of the barrel self worth and esteem. I am trying to be better at establishing boundaries and sticking to them and here is what I have been working on:

Learning To Say No:

Saying “no” is one of the hardest things for me – especially when someone needs my help. This saying is cliche, but it really is true – you can’t help others until you help yourself. One of the things that I need to work on is re-framing my thoughts because I can’t help but feel like a bad person when I say no. My mantra when I am getting in my feels about it is “You are not a bad person. You are a good person. Your boundaries are appropriate.” It is something that I am constantly reminding myself of and, with time, I am hopeful that my thought patterns will change.

Do What You Can:

My uncle gave me some advice that I really liked when discussing boundaries with him. He said what helps him is to say “Well, I can’t do this BUT I can do that”. I like this because it puts me in control of the situation and what I am willing to give. It’s also a nice reminder that I can’t do everything but I can do something and that is a comforting place to be. I will definitely be utilizing this pro tip and it feels good to have a technique that is so simple, but effective.

Have A Support Team:

My aunt and uncle have been an amazing support team for me and we talk on the phone frequently. When I told them that boundaries are something I’m making an effort to work on, they were so proud and it made me feel proud too. Setting boundaries can feel like a bad thing to me and it was uplifting to hear that it really is a great thing. Hearing my aunt say “you go, girl” when I was telling her about a text I sent was motivating because it let me know I am on the right track. When you are making a change in your life, you need people in your corner and I am so thankful I have that.

Hold Yourself Accountable:

Setting boundaries is a brand new thing to me and I understand that I need to hold myself accountable. In other words, I can’t just talk the talk but I need to walk the walk too. Wanting to change and actually changing are two completely different things. As I work on this new goal, I know that I need to keep myself in check. I can do this by checking in with my support squad and standing firm with my boundaries. And, yes, standing firm with these boundaries even if they are not respected. It will be hard, but no one ever said a big change is easy!

I am working really hard on myself and I am proud to be doing this for me. I try to be very honest with all of you about my mental health and, honestly, it has been hanging on by a thread. I am looking forward to feeling better and I can’t wait to meet my new therapist so we can work on boundary setting even more!

How do you set boundaries for yourself? What is something that you struggle with? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Sep20

Going To Therapy Update

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Going To Therapy Update

Hello!!! Last month I announced that I was going to start therapy and I was really looking forward to it. I thought it would be most helpful after this extremely difficult past year to have a third party to talk to. Unfortunately, I did not care for the therapist that I was seeing after my second session. It just wasn’t a good match at all and that’s okay. Sometimes you have to shop around to find a therapist that works for you.

To be honest, I was kind of put off immediately during my first session with the person who I was seeing. The meeting was brief – barely over a half hour and I don’t think she fully listened to what it was that I wanted to get out of therapy. At twenty-nine years young, I know myself enough to know what it is I needed and that was simply someone to talk to and unload all of these pent up emotions. During our following session, it felt like the therapist wasn’t really getting it. Instead of hearing my saga, she assigned “homework” and offered solutions for statements that were beside the point.

It wasn’t that I minded hearing ways to overcome stress in the now, but I thought I made myself clear enough that the issue was, first and foremost, issues in the past. I felt really disappointed after our second session because I didn’t feel heard and that is the entire point of therapy!! I decided to cancel my upcoming appointment that was scheduled and didn’t plan on trying a different therapist out. However, the receptionist who I was speaking with encouraged me to give it one more chance with someone who might be a better match for me.

I begrudgingly accepted the new appointment for early next month and I am proud that I did. I also am very appreciative to the receptionist who nudged me forward in that direction. I told myself beforehand that I would wait a few months for another shot at therapy and I’m glad that I didn’t drag my feet. Now, I feel hopeful for my upcoming session and I know it will do me a world of good. What’s that old saying? If at first you don’t like your therapist, try, try a new one? Lol.

Although it is discouraging for a therapist to not be a good fit, it’s a normal thing. My initial instinct was to give up for now and that’s not going to help me one bit. If you are in a similar situation, try again! I am lucky that the receptionist said the same to me and this is me encouraging all of you! ❤

Did you have to shop around for a therapist that worked for you? Who do you like to talk to about your problems? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Aug25

Mental Health Day

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Mental Health Day

Hello!! This past Monday, I enjoyed my first mental health day in I don’t know how long. Granted, it wasn’t necessarily my choice but it still counts lol. This weekend, I was in a crazy freak accident – no one was hurt, but my car was so I was out of commission to get to work anyways. I would have loved to have had a mental health day under different circumstances, but I guess I’ll take what I can get? Haha and I used my time off well!

On Monday, I slept in until… SIX AM!!! It was great and definitely beats my normal wake up time around 4:30. Melvin and Penelope weren’t thrilled to have postponed their super early morning outing, but once I was up they got to hang out outside of their hutch almost all day. I also was able to get my car set up for its repairs because who knew auto body shops were closed on the weekend? Not me and it was a big relief to get all of that sorted. Also, I took my car to a mom and pop shop and the owner was just adorable. 🙂

Once I was home from my errands, I got to work doing lots of cleaning and that felt fantastic. When my life was really crazy, it was hard to find the time or energy to do a good deep cleaning of the apartment. I got to do that and more with my day off and I felt so accomplished and proud of my efforts. Maybe I needed this day for me more than I realized because I knew it would be nice to clean, but I didn’t appreciate how nice until I proudly surveyed a sparkling space.

After my chores were done, I completed the last item on my agenda which was finishing my Independent Provider annual training. Every year, we must do eight hours of additional online training to maintain our certification. I was on hour six of mine so I didn’t have too much left to do, but it was cool to not have to do it once I was home from work. I also don’t mind the online training at all because they’re always super interesting and it’s fun to learn something new!

Once all of my checklist for my day off was accounted for, I got to spend the rest of my afternoon FaceTiming with my bestie, Kate, of Live In The Nautical. It was the perfect way to end my Mental Health Day. If you are feeling like you need a day for you too, then I can’t encourage an MHD enough. We all need one from time to time and it’s important to listen to what your mind and body needs!

How do you like to spend a day off? When was your last mental health day? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Aug15

Going To Therapy

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Going To Therapy

Hello! This past year was the literal worst year of my life, hands down. It was terrifying, stressful, difficult beyond belief, and exhausting. Thankfully, things are on a massive upswing and I am SO happy for it. However, my mind still hasn’t quite caught up as I spent an entire year in a constant state of panic. After dragging my feet for a bit, I finally decided that it would do me a world of good to schedule an appointment with a therapist. I will be having my first session at the end of the month and I am really looking forward to it!

This is not going to be my first rodeo with therapy as I went to several in my youth, teens, and early twenties. Although, I think the upcoming is going to be the most beneficial appointments yet. I went through a lot last year and most of it is incredibly hard for me to talk about – even to Johnny and my besties. Being able to say what I need to a third party is very appealing to me and I am excited to learn new coping skills to help improve my mental health.

Therapy is such an important tool and it is nothing to be ashamed of. Rather, it’s something to be proud of because you are taking the proper steps for your well being. I am really proud of myself for scheduling an appointment in the first place and my only regret is that it isn’t sooner! If you are feeling wishy-washy about making an appointment for yourself, I say go for it! A sounding board could be just what you need.

This post wasn’t made for pats on the back for me, but encouragement for all of my readers and friends too. Mental health has always been a huge struggle for me and I feel empowered that I am taking charge of it. If I can do it, so can you! ❤

Have you benefited from seeing a therapist? Who is your favorite person to get advice from? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Aug9

Habits That Will Improve Your Mental Health – Now!

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Habits That Will Improve Your Mental Health – Now!

We all know that mental health is a concept that is widely dissected and discussed. There’s a good reason for that, too, given the state of the world right now we all need a little support and help from time to time. Mental health isn’t a joke, and it’s not something you should ever ignore, either. You can have poor mental health or you can have good mental health, but it’s something that will need constant attention and something that everyone needs to work on. Just reading depression statistics tells you that you are not alone in the fight for improved mental health and that is important. There are countless people who have the same struggles as you and are striving for better mental health and quality of life.

When you stop working on your mental health, you are going to feel it deteriorate pretty quickly. Instead of letting it get to that point, you can start working on the habits that are affecting your mental health in the first place. The Lamrim study group will tell you all about achieving sustained happiness but to get to that point, you have to think about how you are going to break down the bad habits and build up the good ones. Positive habits will help you to improve your mental health and as you break those bad ones up, you’ll feel much happier as a result. Let’s take a look at the positive habits that will work in your favor to improve your mental health and make you feel better all around:

Start sleeping better:

That doom scrolling thing you do at bedtime? It’s a bad habit and one that you need to stop if you want to improve yourself. Sleep is something you need, and you need it in abundance if you want to feel healthier physically as well as mentally. Put the phone down, turn the TV and tablet off, and get some quality sleep.

Slow down on your social media use:

Are you on and off the same five apps every few minutes? Give it a rest! Cut back on the amount of time you spend on social media and stop comparing your life to others. You also need to increase your feelings of self-worth, not stamp them out. A good habit to get into is leaving your phone away from you, turning off your apps when you’re out, or simply removing the apps and building a healthier relationship with it. Social media is a time sucker and it’s so easy to keep opening those apps. It’s harder if you don’t have them in the first place.

Work on personal relationships:

Those friends you haven’t seen in a while? They deserve a phone call. As a human being, you are a naturally social creature and you should do all you can to get out and about. You will ease those feelings of loneliness, add more meaning to your life, and find emotional support throughout the community. Of course, it can be easier said than done to work on your personal relationships. If you are having a lot of difficulty connecting to friends and loved ones, it could be a sign of depression and something that therapy could help with. To find the therapist that’s right for you, simply enter a search for “Denver therapist” (Or your local area) to learn more about nearby professionals that can give you guidance.

Exercise:

If you’re not already in this habit, now is a great time to start. Working out and moving your body will offer you a whole host of benefits. You’ll relieve stress and improve your mood, fall asleep faster and for longer, and you’ll feel immensely more energetic each day, too. Regular exercise or any of the good habits above paired with visits to a mental health counselor can increase your success even more. Remember that a multifaceted approach to your mental health is often the best method and can set you on the path for long term progress.

Improved mental health can start with really simple first steps – it’s up to you to take them!

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Aug8

Essential Tips For Taking Control Of Your Health As A Woman

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Essential Tips For Taking Control Of Your Health As A Woman

In our fast-paced world, it can be easy to neglect what truly matters: your health. But don’t worry, we’ve got you covered. No more putting yourself second! This blog post explores women’s health empowerment with practical yet manageable tips. And they’re designed to help you take charge of your well being. So grab yourself a cup of your favorite tea and embark on this adventure of self-care and empowerment together. Let’s jump right in!

1. Recognizing Women’s Health Issues:

Ladies, our bodies are truly remarkable. They deserve special care and attention. From hormonal fluctuations to reproductive health concerns, understanding all facets of women’s health should be a top priority. But societal stigmatization of this subject makes the facts cloudy. Just by acknowledging distinct aspects of women’s healthcare we’re making strides toward positive change!

2. The Importance of Self-Care:

Let’s discuss self-care! It doesn’t just involve bubble baths and face masks, although those can really help. It means making time just for you without guilt-tripping yourself into doing things you don’t feel like doing. So take that juicy novel or a long walk, have yourself a personal dance party, do something that makes YOU happy.

3. Get To Know Your Body:

A lot of the goings-on of our bodies are still a mystery, even to us. Gaining an insight into the ebbs and flows of your menstrual cycle is not only fascinating; it’s empowering. Monitoring it not only helps keep track of health concerns but also helps you with planning life around those energy highs and lows.

Another important way to get to know your body is to take account of how you are feeling physically every day. Do you have pain? Are there areas of your body that are sore or tender? If you are experiencing unknown pains, it’s a good idea to schedule an appointment with your doctor. From there, they might recommend physical therapy or osteopathic care. Osteopathic care can improve symptoms like chronic pain with a treatment plan tailored to you. To get started, simply enter a search for “ostéopathe Plateau Mont-Royal” (or your local area). Seek facilities with excellent reviews and don’t be afraid to schedule consultations at a few different locations to find the best fit for you.

4. Nutrition and Nourishment:

Eating well doesn’t involve restrictive dieting. Rather, it means respecting and honoring your body. We require a wide array of nutrients – calcium, iron, and vitamins to name just a few – in our daily diet for an energy boost and radiant glow. So load up on leafy greens, relish colorful fruits and enjoy whole-grain delights to maintain good nutrition. Your body will thank you with endless energy reserves and glowing health!

5. Physical Activities to Empower:

Let’s be real – exercise only sometimes tops our priority list. But moving your body shouldn’t simply be about building muscles. It should also be seen as an expression of celebration. So whether that means yoga, dancing, or hitting up your local gym – find what makes you feel alive and make exercise a regular part of your routine. Your body deserves this joyful treat. Some gyms are exclusive for the ladies and can really help form a sense of community. If that is something you might be interested in, simply enter a search for “ladies gym papakura” (or your local area) and sign up for a class or two. It’s a great way to make new friends and get an excellent work out.

6. Focus On Emotional Wellness:

Self-care goes way beyond just physical wellness. Your mental and emotional well-being should also be prioritized. Stress may seem like the silent enemy, but with mindfulness practice and meditation as tools to combat its negative impact you’re the hero who will prevail! When times get rough lean on those around you and seek assistance from the professionals. And always remember to look after your mental health.

7. Scheduling Regular Check-ups:

Life is absolutely hectic. But making time to schedule regular health check-ups is like inviting yourself to first-class care. Preventative medicine can catch any concerns before they worsen. So make sure your schedule allows time for this appointment as it could save your life! Your body is the greatest investment. Don’t forget, we’re not just talking about scheduling checkups with a GP. You should schedule checkups with hearing and sight specialists as well. Particularly, if you have noticed peculiar symptoms such as ringing in ears.

8. Strengthen Relationships:

Healthy relationships are soul-nourishing elixirs for the spirit. Surround yourself with people who support, uphold, and celebrate you through victory and challenges alike. Remember: only people who empower us as individuals deserve relationships where we can express who we are as authentic selves.

9. Breaking Taboos:

Now is the time to break silence about topics which often remain taboo, such as reproductive and sexual wellness. We need to address these conversations openly because knowledge is power and sharing experiences helps others learn. If you need abortion clinic information for women, you shouldn’t have to dig for it.

10. Establish a Community Network:

Life’s hard. But we don’t have to make it harder for ourselves. So no matter what’s going on in your life, always remember that you’re not alone. Fostering relationships among like-minded women will amplify your strength and determination in life. Join a local fitness class or participate in online forums. Connecting with other women who share similar goals only boosts you both.

We’re all embarking on an extraordinary journey towards personal empowerment. One that’s uniquely our own. By acknowledging the significance of women’s health and embracing self-care practices in your daily routines, you’re cultivating both your body and mind to make life-affirming changes for yourself. Because it’s not about perfection, it’s about progress!

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Jul28

Breathwork For Relaxation

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Breathwork For Relaxation

Those in high-stress careers or those who have a lot on their plate probably catch themselves taking a deep breath once in a while. That single deep breath can work wonders, but to keep that little bit of peace and clarity going, learning some breathwork is going to be beneficial. Try the following when you need to chill out:

Why do breathwork?

Breathwork has been shown to stop the body’s stress response as it is happening and to reduce stress levels overall. There are a few accompaniments to breathwork, like ice baths, therapy, meditation, and other stress and trauma management. Breathwork dates back to 2700 BCE and is said to help calm the body, mind, and find some balance. This can be a particularly useful tool when you feel overwhelmed and are prone to anxiety attacks. You could consider using an anxiety tracker app to log anything that is a potential trigger to help identify these overwhelming feelings of stress and anxiety. You can also log anything that helps ground you, such as doing these breathwork techniques.

Can anyone do breathwork?

For the more simple breathwork, it is easy to get started, but it’s a good idea to watch a YouTube video to make sure you have the method correctly in your mind. There are some forms of breathwork that will need to be led by an expert instructor as they have a bigger impact on the body, and those are Holotropic Breathwork and Breath of Fire.

Whistling Lips:

To slow your breathing down even more than just regular box breathing, you can make use of this technique. Just like a regular deep breath, breathe in through your nose, hold it for a moment, pour your lips into the shape you’d use for whistling, and exhale as slowly as possible through that shape. You’re not forcing yourself to whistle, though; instead, just let the air pass through. You’ll need to focus on keeping your lips pursed, so there is a lot of mindfulness in this method. Run this through five times, and you’ll feel much calmer at the end of it.

Lion’s Breath:

The first few times you do this, you might feel a little silly – but it works wonders for relieving tension in your face and chest, and many people do it for a little energizing. Get comfortable, take a deep breath through your nose, and be sure to open up your eyes as wide as possible. Open your mouth, stick out your tongue as far as it will go down towards your chin, and let the breath out with an ‘ahhhhh’ or ‘haaaaa’ sound. As a fun addition, you usually put your eyes focusing on the tip of your nose or up to between your eyebrows. Doing three rounds of this should have you feeling nice and relaxed.

478:

This type of breathwork is something that many people are familiar with, as it is often recommended to those with anxiety and high stress. Focusing on breathing pulls the mind away from the source of the issue, and the breath itself helps to slow the heart rate down to a healthy speed. For the 478 method, you inhale for 4 seconds, hold for 7 seconds, and slowly release the breath for 8 seconds. The hard work here comes from the controlled exhale, as it encourages the body to let go of stress.

For those who know that their stress level is high and needs work, here are some other things that can help: Reduce Your Stress With These Hobbies | lifewithlilred.

Featured Image By: Katie Bush on Unsplash