Mindfulness

Do You Need a Social Media Detox?

With so much going on in the world, many of us feel we have a responsibility to stay up to date on world events that can potentially impact our families. But consuming a steady stream of sensationalized headlines and political conflicts can leave us feeling overwhelmed with social media overload.

Sometimes I find myself missing the “old days” when we read the newspaper in the morning and just watched the evening news later in the day. Now there’s a 24 hour news cycle of news stories, headlines and images that are carefully designed to make us react!

The next time you’re consuming media content, whether you’re scrolling through your Facebook feed or watching the news, be aware of how each story is impacting you. What kinds of stories are you drawn to? Now think about what impact they’re having on you.

Do you feel discouraged or depressed after you close the browser tab? Mark Manson states the following in his excellent article In the Future, Our Attention Will Be Sold:

Social networks are the business model of the attention economy. They are wholly dependent on eyeballs and clicks to make all of their revenue. To do this, they design algorithms that show you the most interesting and attention-grabbing information available in your social network. If your newsfeed was full of the boring and drab day-to-day stuff, you’d stop looking at it. So instead, Facebook shows you the most extreme occurrences in your social network for the simple reason that the extreme events draw the most attention.

This has drastic effects not only on our perceptions of society as a whole, but also on how we perceive our personal lives.

Why Is Information Overload a Problem?

Have you ever started a new project and tried to learn ALL the information to the point that it feels like your brain might explode? That’s what information overload feels like, and it’s a daily reality for most people due to fast access to information from social media. Information overload be the cause of a number of stress related symptoms such as: * Headache * Stress * Moodiness * Overweight * Cardiovascular issues Not only that, but it often causes problems in relationships with family, friends and colleagues. When you post something that stirs up contention, that’s what will come back to you. If you struggle with information overload, remember that it’s an intentional choice you make to be connected all day. You don’t have to watch all the news and all the talk shows to stay current.

Don’t Go Down the Rabbit Trail

Anytime you want to learn something new, it’s incredibly tempting to start gathering tons of information. And with multiple platforms such as Instagram, Pinterest, Facebook, Twitter and all the rest, it’s easy to get sucked into the due to the social media mob mentality and wander down the rabbit trail of never ending information. After awhile you don’t even recognize what’s good information and what’s bad.

Overload Leads to Poor Information Filtering

When you are bombarded with nonstop information and news headlines,, your brain can’t filter and process it all properly.. Your brain starts to generalize all information as being the same, instead of filtering information in terms of importance. This is makes wise decision making a real problem.

It Also Leads to Black and White Thinking

The older I get, the more I realize that the world is not black and white. The world is colorful, black, white, gray and everything in between and more. The same can be said for a lot of issues. There are very few issues that are either right or wrong, black or white. There are always many perspectives to consider.

If you have too much information at your fingertips and are rating everything the same, it’s easy to see things as black and white, which can make it hard to negotiate a happy life and successful business. And if you filter your newsfeed to read only the stories and opinions that you agree with, that only worsens black and white thinking.

Does Social Media Affect Your Health?

Social media addiction can lead some people to experience mental problems such as short-term memory issues and even depression. If you find that you’re just feeling mixed up a lot, forget appointments and aren’t doing your best in real life such as home or work, you probably want to consider information overload as a potential culprit.

The impact of social media addiction affects all of us. Families have forgotten how to talk to each other. People are wrecking their cars due to not being able to turn away from looking at their text messages. Many people are overwhelmed, unfocused and stressed out from the 24/7 news cycle and endless notifications.

But Can Social Media Help You?

For me, social media used positively can be a good thing but I’m learning how to implement boundaries. As a special needs mom with chronic illness and a woman in recovery, it’s easy for me to feel depressed and isolated at times and social media offers a great place to connect with old friends and those who share my interests.

Not only that, but it helps me to stay current with disability advocacy issues. But when I find myself using it to procrastinate about other things that I really should be doing, numb out or if I feel depressed after getting online, it’s time to reevaluate how I’m using it.

Learning how to practice mindfulness in my social media consumption has been really helpful. I’ve learned how to implement boundaries. For example, in 2008 when I first got my Facebook account, I got into a few stupid arguments that placed a strain on real life relationships.

I don’t always want to know my friends’ political leanings but I’ve had to learn to live and let live. I very rarely comment on public threads or memes that I know are designed to provoke. I hide people from the news feed who constantly post stories that are triggering. I do try to stay informed on what’s important but don’t get sucked into everything.

How to Stop Wasting Time on Social Media

If you’re not ready for a detox, learning to use social media mindfully can help reduce the screen time that may be stressing you out. Here’s a few suggestions:

Check in twice a day at set times. It’s a good idea to avoid it completely before lunchtime. Checking into your accounts with your morning coffee will cloud your productivity and getting caught up in the day’s drama will cause you to lose focus.

Focus on what matters most. If you’re a blogger or online business owner, when it comes to doing tasks on social media, money-making tasks should come first, then relationship building, then personal activities. If you focus on just whatever is in front of you when you check your social media, you’ll get sucked in. Develop a plan of attack.

Outsource. Find someone to help you with social media if you’re using it for business. There are many social media managers who are good at helping you do the job properly. If that’s not your main money-making activity, let someone else do it. (Shameless promo: I’m a virtual assistant and can help you lighten your social media load. Learn more here!)

Turn off notifications. If you use Facebook for business, turn off the notifications so that you’re not tempted to respond every time one of your friends posts something. If you’re a member of Facebook groups (which certainly serve their purpose) turn off the notifications and mindfully check in once a day.

Give yourself a set time limit for scrolling. 10 or 15 minutes tops is a good boundary to set.

Unfollow the people who stress you out. Seriously, even if it’s a family member. For me, I don’t need to know people’s politics or what crazy conspiracy theories they’re into. And I don’t have time to watch dozens of videos. You can always check in periodically so that they don’t think you’re completely ignoring them.

Be honest. Many times being busy feels good. It feels like you’re doing something and accomplishing something. But, the truth is, not all activities that make you busy are productive.It’s important that you develop the ability to be honest with yourself about why you’re really on the phone.

Be mindful. Whereever you are and whomever you’re with, be fully present with them. Practice the presence instead of being distracted by your phone. And when you do get online, take note of how you’re feeling first.

Do You Really Need a Social Media Detox?

For those of us who work online, doing a social media detox isn’t terribly practical. But if it’s a non-essential activity for you, you feel like you might be addicted and you’re struggling with anxiety or depression, doing a detox would be a really good thing for your mental health. Take the apps off your phone and tablet. You just might be surprised at how much better you feel!

Remember, if you’re already feeling stressed, anxious or depressed, it’s probably a good idea to do something else for awhile..something physical and tangible like going for a walk, journaling to get out of your head. If you’re looking to numb yourself, remember than social media can be abused just like any other substance like alcohol or food. And when you’re using it for the wrong reasons, chances are you’ll feel even worse afterwards.

How to Declutter Your Life

As a mom living with chronic illness and the chronic pain that goes along with it, I’ve really been working on getting rid of clutter. It’s overwhelming, bogs me down and causes decision fatigue. Not to mention, having too many things to take care of taxes my already limited energy reserves (in spoonie speak, it costs too many spoons) Nothing is more relaxing that living in a space that’s been simplified and decluttered. But getting started with the decluttering process can be really overwhelming. How do you decide what to get rid of to declutter your life? Unfortunately many of us are really attached to stuff that we’ve been holding on to for years (or decades) and might even struggle to give things away that we haven’t even used.

How to Get Started Decluttering When You’re Overwhelmed

More and more people are discovering the joy and peace that minimalism brings. It’s incredibly appealing to consider downsizing and simplifying your life by getting rid of the junk and clutter and learning to live more intentionally. But for many of us the actual process of getting rid of the stuff can be daunting, especially if you’ve accumulated decades of clutter all in one place. Begin by making things more manageable and take a look at some specific ideas for how to handle decluttering overwhelms.

Know Your Why

In business life, the concept of “Know Your Why” is often used as a motivator to remind entrepreneurs of the reasons they went into business for themselves in the first place. This same concept is essential for keeping you focused when the decluttering process becomes difficult. Understanding your reasons for wanting to live a minimalist lifestyle is crucial to following through.

Make It a Priority

The first step to getting a handle on your feelings about decluttering is to understand that nothing needs to be accomplished overnight. Set aside a general amount of time for the project, knowing that your timeline can be extended slightly, if necessary. Having a time frame provides structure, but allowing wiggle room takes away the pressure.

Create a Plan

Having a concrete plan is essential to the smooth completion of any goal you hope to accomplish. It only makes sense that mapping out your steps to decluttering would also be beneficial. Write down things in your journal such as the order you wish to tackle your clutter, how many rooms or areas you would like to complete each week, the manner in which you want to sell valuable items and where you will donate the rest. This simple and proactive step can go a long way toward making it all seem more manageable.

Visualize Your Ideal Space

One more thing to do before actually getting down to the business of decluttering is to create a visual in your head of how you’d like your finished space to look. It may even help to jot down some drawings and notes. Doing so will help you decide what to keep and what to discard because you will have a better idea of whether a particular item will complement your vision or detract from it.

It’s true that the hardest part is often actually getting started. Now that you know some concrete ways to manage the overwhelm of decluttering, you’re feeling inspired to begin the process.

How to Declutter Your Home

Put that stress aside for right now. Just start with this list of 50 easy items to toss on your decluttering journey, and you’ll soon be decluttering like a pro.

1. Junk mail
2. Broken or ugly jewelry
3. Old Calendars
4. Duplicates of anything
5. Nearly empty perfume bottles
6. Old makeup
7. Outgrown toys or games
8. Socks with holes
9. Boxes from electronics or small appliances
10. Unused paint
11. Kidsclothes that no longer fit
12. Non-perishable food items you haven’t eaten
13. Excess shopping bags
14. Outdated holiday ornaments
15. Broken laptops or devices you’ve been meaning to fix
16. Unused blankets
17. Old trophies or memorabilia you no longer value
18. That collection of buttons you never sewed back on
19. Unnecessary receipts
20. Unused or old spices
21. Accessories for hobbies you’re no longer interested in
22. Frozen foods past their use by dates
23. Stretched-out undergarments
24. Vacation souvenirs you never look at
25. Purses long out of style
26. Instruction manuals for things you no longer own
27. Last year’s calendar or planner
28. Craft supplies for projects never begun or completed
29. Pens that don’t work
30. Beauty products that you don’t use.
31. Stuff that’s been in your junk drawer forever
32. The clutter at the bottom of your purse
33. Pantyhose or tights with runs
34. Gift you never liked in the first place
35. Anything you forgot you even had
36. Pet supplies from animals that have long passed
37. Chipped dishware or cookware
38. Home decor that no longer fits your personality
39. Earrings without a mate
40. Games with missing pieces
41. Old magazines
42. Books you’ve read once or will likely never read
43. Expired medicines
44. Electronics chargers without a device
45. Excess or mismatched glassware
46. Toys from fast-food children’s meals
47. Videos you no longer watch (anything VHS not a collector’s item!)
48. Kitchen gadgets you don’t use (sandwich press, ice cream maker, etc.)
49. Scraps of or faded wrapping paper
50. Swimwear with snags

Declutter Your Mind

Decluttering is a matter of mindset. What are you holding on to that’s causing you to feel overwhelmed and stressed? Here’s some ways to create more internal space.

Start a journal.
Get outside.
Take a tech break.
Know when to say no.
Practice mindfulness

None of this stuff should stress you out to get rid of. Just get started and watch your motivation skyrocket! You’ll be making huge improvements in stress levels and and hopefully find some household peace!

Books About Intentional Living

The Amazing Health Benefits of Mindful Coloring

You’ve probably noticed that coloring books have been a thing right now, and an extremely popular one at that. Coloring seems like the perfect antidote to our stressed digital lives. It takes us back to a simpler time. There are many health and psychological benefits of coloring.

When I was a kid, my favorite thing to do was hide away in my room and sketch and draw for hours. With no digital distractions, it was easy to get lost in it. But as I grew older, I grew dissatisfied with my work and never felt like it was good enough. To make things worse, I tried to get into an specialized art school but didn’t make it, and I stopped after that. However in my midlife years, I’ve begun to take it up again.

Mindful coloring is really a very simple concept. It is the art of coloring while practicing mindfulness. Being mindful is all about being in the moment, being engaged and involved in what’s going on around you. Unfortunately, mindfulness has become a lost art in our day with the ubiquitous presence of cell phones along with social media and a 24 hour news cycle. We sadly miss out on the basic pleasures and simple joys of life because we’re so busy multitasking.

Have you heard of the amygdala? If not, you’ve certainly heard of a fight or flight response. This is what happens when you’re overwhelmed, overworked, and anxious. It gets worked up and leaves you feeling panicked. Coloring can help to calm the amygdala, which can help you focus on a more positive life experience.

Coloring is a no-stress creative outlet that anyone can do with just a few inexpensive supplies.

How is Coloring Mindful?

Mindful coloring is great for stress reduction. Think about it..when you’re busy coloring, you’re just doing one thing. More than likely, you just want to focus on coloring and not check your phone, do housework or watch TV. As you focus on one thing, you’ll clear your mind of everything as you pick colors and focus on what you’re doing.

Mindful Coloring Can Be A Teaching Tool

Coloring is a form of mindfulness meditation. The simple act of coloring can teach you to create better habits in other parts of your life. Mindful coloring allows you to learn to clear the junk out of your mind and focus on the task at hand, the act of coloring. And as you learn to focus and be mindful while coloring, you’ll learn beneficial tool to practice mindfulness in every area of your life.

Mindful Coloring Relieves Stress

One of the biggest benefits of mindful coloring is the way it relaxes you. You’re no longer focused on all the things that overwhelm and worry you. You’re focusing on something simple and childlike and it greatly reduces whatever’s troubling you. One of the big reasons for the popularity of coloring books is that it’s a great way to calm down and find focus.

Coloring is beneficial for anyone. It isn’t just for kids! Once you realize how beneficial mindful coloring is, you’ll return to it for stress relief, as a creative outlet and simple meditation. Coloring can be a great part of your self care toolbox, but if you live with serious mood disorders, please seek the help of a competent professional.

How to Get Started With Mindful Coloring

There’s so many options available not it can be a little overwhelming. And if you don’t like coloring mandalas, there’s lots of options to choose from that are completely adaptable to your skill and mobility needs. Don’t think you’re limited to just coloring mandalas. There are dozens books on almost every theme imaginable. Here’s a few ideas to get you started!

Coloring Supplies for Adult Coloring Books

There’s no rules for adult coloring. Don’t be afraid to experiment and feel free to color outside of the lines! Two of the most popular options are colored pencils and markers. Each one has its own advantage.

With colored pencils, you can change the intensity of the color by varying the amount of pressure you put on the pencil, which gives you more control over how your coloring page will appear.

Markers can give your picture an intense, vibrant look. They’re also a faster way to color, if you’re low on time or energy. However,they don’t allow you to vary your hue. So if you want to color a flower several different shades of pink, you’ll have some difficulty with that. And you’ll also have to check any new coloring books you buy to ensure your markers aren’t ‘bleeding’ onto the next page.

But don’t be afraid to experiment with coloring tools that are out of the box. Some people really using gel pens to color, while other people might prefer to use a box of crayons. Try out a few options and see what you strikes you as the most fun.

How to Choose a Color Palette for Adult Coloring Books

If you’ve ever become frustrated with how your pages come out, try working with color palettes to give your adult coloring books a more uniform look. You can find inspiration for color palettes in nature or around your home. Any time you’re out, if you see a color pattern that inspires you, just take a quick picture of it. For online inspiration, you can do a Pinterest search of color palettes, this inspirational brand palette guide from Canva, Design Seeds, or Color Collective.

The Best Coloring Books for Adults

There is science to support coloring for adults, and even Crayola is excited about the social trend. The brand now carries markers, colored pencils and their own label of Coloring Escapes for grown-ups.

With the explosion of adult coloring, the subject matter of coloring pages for adults is almost infinite. Look for what motivates you and helps to express what you might be thinking…even your darkest thoughts or edgy humor. Nobody has to see it but you!

Still Coloring Book Picks

This blog uses Amazon affiliate links.

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How to Create a Hygge Lifestyle

As the days grow darker and colder for many of us, it’s only natural to feel a little down about the coming months of shorter days, bad weather and staying in. We can look to the inspiration of the Scandinavian countries of Sweden, Norway and Denmark to learn how to emotionally sustain ourselves through the fall and winter and create a hygge lifestyle that can serve you well throughout the year.

What Is Hygge Anyway?

You may have seen some mention of Hygge without really knowing what it is. For starters, hygge is actually pronounced hoo-gah. Hygge is a practice that originated in Denmark, as Danish believe in simplifying your life in order to bring in more positivity, comfort, and contentment. The Germans describe it as gemütlichkeit, and in Scotland, it’s called còsagach. Hygge is simply about creating an atmosphere of being cozy, warm, comfortable, positive, and happy. You start to spend more time with family and friends. You forget the trappings of material possessions and work to simplify your life. You spend more time in front of the fire while snuggling under a warm blanket. This is what hygge represents, and the good news is that you can learn to use it in your everyday life. Fall is a wonderful time to hygge. During this season, you naturally want to see your loved ones more often, express gratitude, and decorate your home.

How to Make Your House Smell Like Fall

Find some fall fragrances that you love and remind you of the season, then use them to relax. This is a wonderful way to unwind and get cozy in your home, while also embracing your favorite scents during the fall season. There are many different types of fall scents, including those that are stand alone scents like herbs and essential oils, and scents that are combined to remind you of everything from forests in the fall to the smell of baking treats in the kitchen. Here’s some ideas to get you started!

Burn candles. This is probably the simplest way to enjoy fall scents for hygge. You’re already relaxing on your couch, while snuggling under a cozy blanket with a good book. Lighting a candle is a great way to add some additional warmth and coziness. You can find many fall-inspired candle scents from pumpkin spice to vanilla chai latte.

Essential Oils. You can also use essential oils for an intoxicating fall aroma.. If you get an essential oil diffuser, you can add a few drops of your favorite scents to the diffuser. The great thing about oils is that they can be used alone, or you can create your own blends. There are also many fall-themed blends already mixed for you.

Use a Simmer Pot A simmer pot is made with a pot of water and herbs to bring a fall smell into your kitchen and the rest of your home. For a fall simmer pot, add ingredients like orange rinds, apple slices, cinnamon sticks, cloves, and any fall spices you happen to have on hand. Let it simmer over the stove, then turn the heat off, but leave the pot out.

Bake with Fall Spices. If you’d rather do actual baking instead of making a simmerpot, you can do that as well! Bake your favorite pumpkin pie, gingerbread cookies, or apple crumb to get those smells wafting throughout your home.

Put Out Some Potpourri Potpourri is great when you want the smell to last, without having to do anything extra. All you need to do is fill a big bowl with potpourri of a fall scent,then leave it out. Once the smell is gone, just replace it with something new.

Bring Cozy into Your Home

Hygge is all about being cozy and comfortable in your environment. A really easy way todo that during the fall is to bring the cozy and simplicity into your home. You don’t have to spend a lot of money or time to bring some fall atmosphere into your home. You can find lots of things at your thrift or dollar store. Look outside for some natural (and free!) things to bring in such as acorns and pinecones. Try switching up your colors colors a little by adding more warm colors like red, orange, yellow, and green. This can be in the form of throw pillows on the sofa, changing the flowers in your vase, and adding little decorative accessories where you think your home needs it. You will not only welcome the change of the season, but decorating always creates a warm and welcoming environment at home.

Add Lots of Blankets and Pillows This is definitely a must for hygge especially in the fall! It’s going to get a bit colder, so you want to stay warm and cozy in your living room. Add soft blankets that you can burrow in while watching a movie or reading a book. Make sure to have throw pillows of different sizes and shapes to create that comfortable environment you are looking for.

Get More Warmth in Your Home. Make sure your home is nice and toasty, but not too hot. If you have indoor heating and air, this will be simple to do. However, for hygge, it is best to get warmth from things that add to the environment, such as with candles burning or a fireplace.

Display Beautiful Books. Since you are looking to relax and live a simplistic life in the fall with hygge, consider reading more, and watching less TV or using the internet every day. Find some good books, in whatever genre you enjoy the most. Lay them around on tables and chairs to encourage you to read them more often. Use Your Fireplace. You probably already know the benefits of using a fireplace, from having more heat without turning on your heater, to having more ambience during the cooler months. Get Softer

Lighting. Hygge is all about comfort and simplifying things, so you don’t want to have bright fluorescent light bulbs turned on throughout the day and night. The easiest option is to turn off most of the lights in the room, then start up your fireplace. This is going to offer enough light to see, without taking away from your relaxing and happy atmosphere. Use

Your Fireplace. Have you ever noticed that when the fireplace is going, people tend to gravitate toward it? It creates a wonderful ambiance in the family room, where everyone wants to gather in the same room to sit quietly and watch a movie, or each do their own thing, while still being together. But even if you don’t have a traditional fireplace, you can always put in an electric one. While you won’t get the same smells and warmth from it, it still provides that atmosphere and ambiance you are going for. hy That is the beauty of having a fireplace.

Experience Fall Outdoors

While a lot of people consider hygge to be something you do indoors, it is not just about being cozy in your home. During the fall, you can also practice hygge by going outside and enjoying seasonal activities with friends and family. The important thing is that you are happy and enjoying life with people you love. Always focus on the positive and continue expressing your gratitude. Some fun fall outdoor activities that will help you practice hygge include:

*Apple picking

*Going to a pumpkin patch

*Staying at a cabin

*Enjoying fall hikes

*Going on bike rides

Bring Nature Indoors. Don’t forget to bring some of that Autumn nature indoors! This can be in the form of seasonal flowers like pansies and chrysanthemums, or with any of your favorite house plants. Even if you live in a warmer climate like we do, there’s always ways to enjoy the season. You just have to be a little more creative about it!

Indulge in Fall Treats

Many women enjoy getting in the kitchen to bake this time of year. We all love the smell of warming spices like cinnamon and nutmeg, making cookies with our kids, and cooking favorite comfort foods. To practice hygge in the fall, don’t underestimate the power of food, family, and being together during this time of year.

Enjoy quiet evenings at home by baking gingerbread cookies with your kids, or inviting friends over for a dinner party with all your favorite comfort foods of the season. You can even keep it healthy by going for more fresh produce of the season, and focusing on fall superfoods.

If you’re on a restricted diet, it’s good to know that there are more grain and gluten free options appearing all the time so that you don’t have to miss out!

Finally remember to make family memories during the fall season if you want to practice real hygge. This is a wonderful season for spending more time with family and friends. From the holidays that take place in the fall, to the various activities you can enjoy, there is a lot you can do!

The Power of Doodling for Mental Health

We’re almost at the end of our 30 Day Self Care Challenge! It’s time for one last stress reducing tip to add to your self care arsenal. This one’s kind of fun…doodling for mental health.

I hope you’ve given all the quick stress buster tips I’ve shared with you so far a try and have found a few that you want to deploy regularly. Don’t forget to do the same with today’s tip!

Doodling Your Way to Better Mental Health

Doodling is a simple way to reconnect with your long lost creative side. It’s fun, easy and very accessible. You can do it anywhere, even if all you have is a pen and scratch paper.

While it can help you get in touch with your inner artist, doodling is also a great way to improve mental health. Not only that but doodling can also improve memory and make it easier for you to focus. And best of all, it can leave you feeling relaxed and revitalized.

To get started with doodling, you can grab a sheet of paper and begin right away . But it can also be helpful to use doodling books. These are books filled with designs and doodles that will inspire you to get started.

You can learn how to mix and match different patterns to create stunning images. Begin with a book like Joy of Zentangle or Zendoodle: Meditative Drawing to Calm Your Inner Self. If you’d like to commit to doodling daily, then you might like One Zentangle a Day.

Once you’ve spent some time learning about the art of creative doodling, you can branch out a bit. Check out a few doodle prompt books. The ideas on these pages will get your hand moving but are simple enough that you can enjoy a quiet conversation or listen to your kids playing in the background while working.

A good one to start with is Draw, Doodle, Design by Parragon Books. It contains hundreds of prompts and the high-quality pages are perfect for markers, pencils, crayons, and more. Another beloved title is Creative Doodling & Beyond You can practice your doodles inside the book, making it easy to implement each prompt.

Whether you choose to fidget or doodle, go ahead and have some fun with it!

How Fidget Spinners Help With Anxiety

Fidget spinners and cubes have become a very popular way to keep your hands busy and reduce stress at the same time. But if you think about it, it’s really nothing new. Many of us already do it. We might fidget with pens, buttons, keys, and anything else we can find. When we’re not fidgeting with our pens and pencils, we’re using them to doodle. I’m sure you’ve found yourself doing this during a meeting, a class, or a phone conversation at one time in your life!

Fidgeting helps us focus and it is a great stress reliever. If you’re not in the habit of fidgeting or give it a try. The rhythmic motion of playing with any type of doodle device tends to slow down your heart rate and might even help to lower your blood pressure… all great signs signs that fidgeting helps you to relax.

Getting started is easy enough. Just look around your house to see what kinds of fidgeting devices you already have on hand or carry with you. Make a small pile of everything that looks like it could be a good fidgeting device and give it a try while you’re sitting around having conversations, watching TV, or even just resting for a few minutes.

With time, you’ll figure out what works well for you. Some fidget spinners will work great for you and feel like lots of fun, while others may frustrate you to no end. Make a short list of the fun and relaxing ones.

Then simply make sure you have your fidget spinners easily accessible wherever you may need them. You can also check out of the inexpensive devices made specifically for fidgeting. Fidget spinners are the hot new trend right now, but they might be bit annoying and distracting to others.

Fidget cubes may be a better alternative. Trial and error will show you what works the best for you. Then simply get in the habit of using them as reduce stress and help you to relax.

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5 Best Teas to Reduce Stress and Anxiety

Many people are looking for natural solutions for our crazy 21st century lifestyle. While there’s nothing wrong with seeking help or using medication if needed, natural remedies can also be a big help and take the edge off. Tea is a great way to reduce stress and anxiety.

If you’re a coffee lover who isn’t crazy about tea, keep on reading my list of natural teas for stress and anxiety. I have some tweaks and suggestions for you to make it more appealing.

There’s a long and historic tradition of making and drinking tea across around the world. It’s a beloved beverage to many people and is often accompanied by a calming ritual or routine. Together, these work as a elaxing break that will reduce stress and gives you time to breath, think, and even meditate if you like.

Natural Tea Remedies for Stress and Anxiety

We’re all stressed out. And if you’re like me, you may have become a little too reliant on copious amounts of caffeine to turbo charge your day so that you can handle it all. And there’s nothing wrong with that, but why not try some teas to settle your spirit and see how that impacts your day?

Many people rely on antidepressants to deal with it all. And there’s nothing wrong with that if that’s what you need to cope. But I’d encourage you to explore natural remedies for stress relief as well.

Here’s some teas to consider:

Peppermint helps to reduce stress and relieves anxiety. Many people also enjoy it to soothe an upset stomach. (However, don’t drink peppermint tea if you’re pregnant.)

Chamomile tea is a quintessential favorite that can help to treat insomnia as well as reduce stress and anxiety.

Lemon balm can be found in many calming tea blends. It can help to reduce cortisol levels and relax the body.

Passion flower tea is another ingredient commonly found in relaxing teas and natural sleep aids. The flavon chrysin has important anti- anxiety benefits.

Kava tea. Kava tea is a very popular herbal remedy for anxiety. It may also help people with chronic pain as some support analgesic effects. However, proceed with caution because of it’s sedative nature and possible interaction with medications that you may be taking.

Green tea. Green tea has numerous health benefits. Not only that, it contains L-theanine, which is an amino acid that creates a calming effect.

How to Create Your Own Tea Ritual

In preparation, you can begin a mindful process as you put the water on to heat. As you’re waiting, do a mental check in.

What does your mind need at this moment?
What does your body need at this moment?
What does your heart need at this moment?

Once you’ve done this bit of self examination, you can choose the best tea to support you at this moment. Now go ahead and boil your water and set out a favorite cup. Pick your tea (recommendations below) and set to making yourself a nice cup of tea.

Carry it to a comfortable spot, sit down, and enjoy the warmth of the cup in your hand. Inhale the fragrance of your tea, letting all the tension and anxiety leave your body. Bring your awareness to where you are right now and take that first sip. Take your time as you mindfully drink, melting the stress away.

Turn your tea time into your very own ritual. You might want to add a healthy treat, or browse a favorite book or magazine and spend a few minutes reading and browsing while you enjoy your cup. This is sacred time for you to relax and rejuvenate yourself.

How to Drink Tea If You Don’t Like It

If you’re used to coffee all the time and fizzy drinks, tea might be an acquired taste. What do you do if you’re not a tea drinker? My first suggestion would be to try some different teas and see what you like best. There’s something out there for just about anyone. My personal favorites include chai, vanilla nut and rooibos tea.

Coffee Can Calm You Down

If coffee’s your thing, there’s nothing wrong with it! Just know yourself. Many people can’t drink it past the afternoon or it might keep them up late. The ritual is the same idea..Brew yourself a good cup of coffee, make a cappuccino, or indulge in a cup of real hot chocolate topped with whipped cream or marshmallows. With just a little bit trial and error you’ll find the right drink for your very own stress busting ritual.

How to Use Tea to Reduce Stress and Anxiety

One thing to remember, when life get busy and stressful, it’s easy to let this simple little tea ritual go. But stressful times are when you need it the most. Be sure to make it a priority. Not only will it make you feel better but you’ll come back refreshed and able to solve problems easier and become more productive because of your little tea break.

In the end, by taking a few minutes for yourself (even if it’s just to make and enjoy a cup of tea) will help you to regroup. Try it out and see for yourself.

Here’s a few more tips. Keep everything for your tea ritual nearby. Have a nice tea cup and some tea in your desk at work, in the cupboard at home. Have one for travel so you can take your ritual with you wherever you go.

Why You Must Find Time to Relax

Does it seem like the world just keeps moving faster and faster? We’re working long hours, parenting, keeping up the house and yard and trying to fit in a social life in between.

We’re busier than ever, yet we are all still limited to the same twenty-four hours each day. Something has to give and unfortunately rest and relaxation are the first to go.

Sleep is essential for our long term health and survival. We can’t survive very long without it. If you’ve ever had a newborn in the house or been in any other situation where you didn’t get much sleep for days and weeks on end, you know how bad the effects of sleep deprivation can be.

Severe lack of sleep will be noticeable very quickly. Everyone has that occasional sleepless night but after a few days you’ll feel completely frazzled.

You can pull one all-nighter, but go for a couple of days on little-to-no sleep and you’ll start to feel like you’re going insane.

Sometimes people think that cutting back on sleep here and there is okay but it’s really burning the candle at both ends and sooner or later your body will pay the price.

We need to make rest, relaxation, and adequate sleep a priority to stay healthy and productive. Maybe you feel like you get more done when you get up a little earlier or go to bed a little later.

You might feel like you’re catching up on work when you bring it home on the weekend to work on. Sure, it gives you more hours to work on all that backlogged stuff, but it often doesn’t make you any more productive. Work will fill the space that you give to it.

By making rest and relaxation a priority and giving both body and mind to recharge, we can get just as much done in a shorter amount of time. That’s what I hope to show you during this month long exploration on the topic of relaxing and reducing stress.

Unfortunately it feels like we’ve forgotten how to rest and relax. Running on cylinders all daylong can feel exhilarating and super productive, but eventually you’ll crash. Taking intentional periods of relaxation will heal your body from the adrenaline surges and chronic stress and when you return to it, you’ll feel refreshed and more productive.

How to Find Time to Relax

Start a journal. Spend a few days noting how you’re spending your time and then you can make intentional decisions about eliminating time wasters.
Learn to say no. There can be so many demands from our family, kids’ activities, church and community. Most of them are probably worthwhile, but can you really handle them all? Identify what’s most important to you at this season of your life and let the rest go.
Take digital breaks. A great time to do this might be Saturday evening to Sunday evening. Turn the 24 hour news cycle off and get outside if you can. Your brain needs the break from the constant stream of content intake.
Ask for help. Outsource what you can. You shouldn’t and can’t do it all. Find family members to help with caregiving and household tasks. Hire a housecleaner if you can.
Take a nap. There’s nothing wrong with taking a little down time in the afternoon so that you can keep on being productive later in the day.
Practice deep breathing and meditation techniques. Deep breathing is a great way to reduce adrenaline surges and stress hormones. Just slow, even breaths will help tremendously.
Make an appointment with yourself for self care. It might be a nice hot shower, some yoga, foot bath or curling up with a book. Whatever works for you!

Relaxation and self care have to be intentional before they become ingrained habits, so go ahead and find time to relax!

Join us for Stress Reduction for Busy Moms & find a calmer you in 30 days!

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How to Practice Mindful Living

Mindful living is learning to live in the present moment without judging yourself or others. This doesn’t come naturally to most people. In our rapid paced world, many of us suffer from destination addiction. We’re always thinking ahead to what comes next.

For example, maybe you’re headed out for a fun day at the beach. You’re excited to get away from everything and unwinding. But then, as you’re driving, you start replaying the argument you had with your husband a few days ago.

And before you know it, you’re all amped up again!

Instead of living in the current moment, you found yourself digging up dirt from the past. Doing this makes it hard to move on and can lead you to carrying around anger and resentment.

In recovery rooms mindfulness is referred to as “keeping your head where your feet are.”

Learn to Practice Non-Judgmental Awareness

Instead of reacting emotionally to situations like people do when they’re on autopilot, you can learn to focus on the current moment without and observing them without letting your emotions take over.

You might see an aggravating social media update from a friend that makes you angry. But instead of responding, you stay in the moment. You acknowledge your emotions without judgement. And then you just move on. This frees you from losing a day of productivity because you were obsessed with this one comment.

Mindful Living Helps Ground You in Gratitude

During unpleasant tasks, like while you’re washing dishes or cleaning up the kids’ messes, it can be tempting to let your mind wander. But an important part of mindful living is learning to stay in the moment, even if that moment is unpleasant or uncomfortable.

Don’t give into feelings of negativity as you’re staying aware during a difficult moment. Instead, focus on giving thanks. For example, you might say something like, “I’m blessed to have a home to clean” or how much you love your kids even when they’re being messy. Now, you’ve managed to stay in the moment without letting yourself focus on the negative.

Mindful Living Can Improve Your Mood

Few things can improve your mood quite like mindful living. Often, anxious thoughts are the result of worrying about the future while sad thoughts are related to regretting the past. Mindful living helps because it forces you to stop overthinking.

Unless there’s something you can do to change your past, you have to accept what’s happened in your life. If you do find that you’re frequently haunted by regrets or always worrying about tomorrow, it might be smart to speak to a trained counselor who can help you move on.

Mindful living is one simple way to improve your life. Try to spend a week focused on mindful living and see how your thoughts change.

Stop Living on Autopilot

Susan was driving her daughter to a playdate with a friend from school. She spent most of the drive thinking about the fight she just had with a friend. When she arrived at her destination, she realized she was actually at the grocery store, instead of friend’s house. She quickly turned her car around and managed to her friend’s house on time.

What Susan realized at the grocery store was that she had been on “autopilot.” She wasn’t fully present in that moment. Some researchers say that the average person spends over half their time on autopilot. This isn’t an intentional way to go through life!

Phone Addiction

One common problem in our society is phone addiction. Whether you’re at the doctor’s office or at a red light, you’re constantly checking your phone for messages. You respond to text messages when you’re waiting on line at the grocery store. You dictate your to do list into your phone while you’re driving.

You’re constantly connected to your smartphone, but the fact is that you’re disconnected from the world around you – your family, friends and coworkers.

If you make a habit of eating in front of a screen, you’ll notice your empty plate but then you can’t remember what your food tasted like. Or worse, you realize that you’ve eaten more food than you thought you did. This type of disconnect between your body and mind can lead you to overeat (with regrets afterwards) and to not enjoy your meals as you should.

How to Create a Mindfulness Journal

Mindfulness is a complete body, mind, and spirit practice. Through meditation and
contemplation, you begin to remove the negative from your life as you learn to recognize it. You’ll also begin to see what is triggering you and how your body physically reacts to that triggering. One way to do this is by having a mindfulness journal.

How to Set Up and Use a Mindfulness Journal

A mindfulness journal strongly resembles what some might call a devotional journal. In
many cases, people use a scripture or quote to prompt their writing. This verse or statement gives you something to reflect on about your own life. As you write in your journal, you’ll be reflecting on this quote and giving your thoughts how it applies to you.

Many mindfulness journals are prompt based to get your mind thinking and focusing on you and your feelings about your day or whatever stress you’re experiencing in your life.

The ideal time to use a mindfulness journal is in the morning. This allows you to bring
the focus to you and keep that focus for the day. It is usually part of a meditation routine
that allows you to meditate for several minutes, write about your thoughts, and take
those thoughts with you throughout the day. It is a form of written meditation that can
help you focus and de-clutter your mind and thoughts.

Mindfulness journaling helps to declutter your thoughts. Some people really struggle with monkey mind, and mindfulness journaling is a great way to lose the mental clutter. It’s also a way of getting to know yourself once again.

Mindful Living Tips

Now that you’re familiar with what the concept of mindful living is, you’re probably wondering how to get started. Here’s a few exercises to get you started.

Savor Your Morning Drink

The sacred brew…whether’s it’s coffee, tea or a smoothie, take a pause first. Practice being present instead of mindlessly gulping while you scroll your social media feed.

Take a Nature Walk

Be fully present in your surroundings. What do you see and hear? Before you tune out on your headset, Take ten minutes to notice your environment as you walk. Walking meditation is a wonderful tool to find your focus and calm your emotions.

Mindful Coloring

Choose a coloring page that inspires you and won’t stress you out. How do the colors you have chosen make you feel? What does it feel like to move your art tools over paper? What thoughts are coming up and how do they affect you? You may want to journal some of these emotions.You might want to alternate between coloring and journaling if it helps you.

You’ll probably feel uncomfortable the first few times that you attempt to practice being mindful. This is totally normal and just means that you’re not use to living in the moment. Keep doing exercises like the ones above regularly and you’ll eventually become comfortable with the concept of living mindfully.

Is Mindfulness Christian?

For a long time I considered mindfulness meditation as something potentially scary and to be avoided. At least it was taught that way in the churches I’ve attended. But in my journey of recovery and living with chronic illness I’ve learned that mindfulness meditation is an excellent way to cope with the anxiety and stress of the conditions I live with.

The physical science is there to support it. And far from “emptying my mind” I’ve found that when I lose the mental chatter it’s easier to focus on my devotions. I consider Romans 14 to be very applicable here. If it’s not right for you, then of course don’t do it but I’ve found it immensely healing.

I finally came to an understanding that mindfulness is simply “practicing the pause.” Being totally present where I am this minute instead of racing to the next perceived destination. I’ve noticed a very distinct difference in the way I process stress now.

Mindfulness is not prayer. It is a brain exercise that can be integrated with Christianity. Dr. Gregory Bottaro

Our bodies are wonderful gifts. They talk to us all the time and tell us when they are out of balance or when certain parts need attention. When we allow space to connect with our breathing and our physicality, we allow ourselves to truly see and hear what our bodies are trying to tell us. This allows Christians more clarity and power to help nurture the container of the soul. It also provides more strength to literally help you embody your faith. Eden Kozlowski

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5 Positive Podcasts to Improve Your Mindset

If you’re a person who struggles with a consistent negative mindset, don’t worry…you can turn that around with some intention. There are lots of ways that you can do this but one of the best things you can do is to fill your mind with uplifting content. Positive podcasts are a great way to improve your mindset and get yourself out of a slump.

Mindset is how you perceive the world, yourself, and the circumstances around you and how you let it impact you. Whether positive or negative, your mindset affects every aspect of your life. If you have a negative mindset, you’ll experience a host of negative side effects in your life. But if your mindset if mostly positive, you’re more likely to experience positive effects in your life.

The following podcasts will help to help challenge the way you think and start living more positively. If you live with chronic illness like I do, you probably have a lot of down time and that can get pretty depressing. But you can use this time to boost your mindset, even if you’re stuck in bed. You can also make the time to listen to positive podcasts when you’re driving, in the car line, in the doctor’s office, or when you’re resting. Be intentional about it and you’ll be surprised at how much time you can make to improve your mindset!

5 Positive Podcasts to Improve Your Mindset

The Brendon Show with Brendon Burchard

Brendon Burchard is a motivational speaker and coach. He founded both the High Performance Academy and Experts Academy. He’s also the author of several best-selling books including High Performance Habits and The Motivation Manifesto.

In 2014, he launched a podcast called The Charged Life but later changed the name to The Brendon Show. His episodes focus on what he’s learning and doing in his own life as well as tips on motivation, personal development, and more.

Tiny Leaps, Big Changes with Gregg Clunis

Gregg Clunis is an entrepreneur and coach living in New York City. He became interested in personal development when he was a teenager and began reading books on the topic. In 2015, he launched his podcast Tiny Leaps, Big Changes where he talks about wellness, motivation, and personal growth strategies. Many of his episodes are short, ranging from just a few minutes to forty minutes. So grab a few minutes when you can and listen to Gregg!

Best quote: “All big changes come from the tiny leaps you take every day.”

The Daily Boost with Scott Smith

Scott Smith spent many years working on a radio station, encouraging others. Then he discovered podcasting and decided to start motivating people online. His podcast The Daily Boost became the world’s most popular daily motivation podcast. It quickly became a full-time business that he feels blessed to run. Scott has an engaging style and a soothing voice. Every Monday, he delivers a new edition of The Daily Boost. Each episode is under 15 minutes, so they’re easy to listen to even if you’re on the go.

Bulletproof Radio with Dave Asprey

Do you love bulletproof coffee? I do! The creator of bulletproof coffee, Dave Asprey is a powerhouse entrepreneur and author. He started and several successful companies before he created Bulletproof Coffee, a type of coffee drink that’s flavored with butter and/or coconut oil that’s hugely popular in the keto world. Dave then went on to launch Bulletproof Radio. His podcast focuses on “biohacking” or improving your own health through smart nutrition, mindset, and biochemistry.

The Lively Show with Jess Lively

Jess Lively is an entrepreneur who launched her first business as a teenager. She created and sold her own jewelry for years before becoming a business coach and helping other entrepreneurs. In 2014, she launched The Lively Show, a weekly podcast. On the show, she covers many topics like parenting, blogging, business, and more. But the overall theme of the episodes is living intentionally and being mindful.

Happier with Gretchen Rubin

Gretchen Rubin is an author living in New York City. When she’s not busy writing, Gretchen is podcasting. Her show is called Happier with Gretchen Rubin and it features her sister as her co-host. Together, the two inspiring women have fascinating conversations about habits, happiness, and human nature.

You can improve your mindset and experience true personal growth by filling your mind with inspiration from positive podcasts every day!

This blog contains Amazon Affiliate links

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How to Lose the Toxic Habits That Drain Your Energy

Many women struggle with debilitating fatigue on almost a daily basis. While chronic illness is often a major culprit, toxic habits can drain your energy without you even realizing it.

If you don’t know what’s causing your fatigue, it can lead to an ongoing cycle of despair and depression. These destructive thoughts can bog you down and even prevent you from actively seeking solutions to the problems that you’re struggling with.

In order to free yourself from feeling constantly drained of energy, you’ll want to consider your typical routines and habits (both physical and mental) which might be sapping your vitality.

7 Toxic Habits that Drain Your Energy

Sitting for Too Long

It might feel like you’re running around all the time but think about how much of that time is actually spent sitting…in the car, waiting for an appointment, or at your desk. It’s said that sitting is the new smoking and that sitting throughout the day for long periods of time might take years off your life expectancy. If you work at a desk job, sitting is a necessary part of your day. But at times, sitting is also a choice. If you’re sitting or laying around too much, you should remember that it only makes you more tired and can even increase the risk of lifestyle diseases and ailments.

Look for ways to bring some movement into your day. Park a little further from your destination and walk a few extra steps. Take the steps when you can. Stand up every hour or so and do some stretches at your work space.

If you live with a chronic condition as I do, you are probably sitting or lying down a good portion of the day because of your chronic illness symptoms. Unfortunately, the longer we are sitting the more the body and brain moves towards a resting state. The end result is that we feel tired and unmotivated all the time.

Even though movement can be a struggle and resting seems more appealing, I want to encourage you to make it a part of the day. It can be as simple as taking a 5 minute walk every hour or so. If you have the room and the ability, get a rebounder and bounce on it for a few minutes at a time. Try doing some simple stretching exercises…anything that gets the blood moving will help you to feel better.

Too Many Carbs and Processed Foods

Processed cereals, sugary spreads, muffins and pastries for breakfast or snacks might feel like a quick fix because these foods make your blood sugar levels increase rapidly, giving you a temporary feeling of energy.

Unfortunately this energetic feeling is only temporary and within a short time you’ll start to feel tired or even crash because the temporary fix was…only temporary.

To help moderate energy and blood sugar levels, you’ll want to eat a protein based meal every 3-4 hours with healthy carbohydrate sources. Keep simple, healthy protein sources like hard boiled eggs available in the refrigerator. Protein bars and protein drinks are great in a pinch, but your primary source of protein should be natural food sources whenever possible.

Negative Thinking

Many of us probably don’t realize it, but negative thinking including ongoing resentments, worry and an inability to let go of the past can drain the physical and mental energy from us. You might want to keep a journal or log of your thought life and see how much time this takes from your day. The very act of writing your thoughts down can be a big release and as a result, you might not spend as much time trying to hold onto them in your head.

Toxic people can be found in any area of your life including family, school and business. Unfortunately you can’t always get away from them and in that case you have to find a way to co-exist. Learn more about how to manage toxic relationships.

Stop Mindlessly Scrolling Social Media

The act of continuously scrolling through our social media feeds has become a norm in our society. But think about it…have you ever considered the mental cost of consuming vast amounts of information that’s designed to provoke you? Or considered the emotional drain of watching other people’s seemingly happy lives and comparing your life to theirs? Social media can be a great way to connect but is also incredibly draining if not managed properly. Take a few simple action steps and see how you feel. Unfollow negative people and feeds. Try to keep your feed a positive source of encouragement. Limit your time on Facebook. You might even want to remove it from your phone completely.

Destination Addiction

Many of us are constantly looking to the next item on our to-do list, what we want to do or buy next. Learning to live mindfully is a great way to break the habit of destination addiction. It simply means staying in the present moment and not continuously looking to the next thing to satisfy us. Sure we have to have a big picture plan of the future and setting appropriate goals for our lives, but learn how to live within a healthy tension of big picture thinking and staying in the moment for today.

Too Much Clutter

Most of us have too much stuff. Start getting rid of things that aren’t serving you and you’ll probably be AMAZED at how much better you begin to feel when you don’t have to manage so many things!

The causes of fatigue will vary from person to another. If you haven’t been to the doctor for awhile, it’s a good idea to schedule a checkup and get some labs done. Even if you’re living with a chronic illness and fatigue is a fact of daily life, you can still minimize these toxic habits that drain your energy even more.

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