Anxiety is something many of us deal with on a daily basis. However, there are individuals who are debilitated by constant thoughts of anxiety; so much that the daily activities of life are impacted.
While medication is available to help with anxiety, it doesn’t have to be the first line of treatment you seek out. Some medications come with lots of adverse effects and cause the user to build up a dependence. If you are seeking out natural ways to calm your anxiety- those without lingering negative effects and which are likely to help you cope better in the long run, then let’s explore some options.
Sleep Enough At Night
Lack of sleep causes your brain to go haywire- playing all sorts of tricks on you and decreasing your emotional tolerance as a whole. You may find that following even just one night of sleep loss your performance will decrease, and you will be prone to anger and agitation. Strive for a minimum of 7 hours nightly to keep your brain chemistry on point.
In our house, we use Melatonin and Lavender essential oil to help us fall asleep and stay asleep.
Exercise is one of the best medicines we have at our disposal, as there are few things that are comparable to the range of health benefits it offers. Exercise, similar to sleep, helps to naturally manage anxiety and depression, by increasing levels of feel good and stress busting chemicals known as endorphins.
Anxiety if partially worsened by high levels of adrenalin, and even though exercise does temporarily increase these levels, the endorphins temper its effects and leave your mood on a high for hours afterwards.
Earlier this year, I bought myself a full-body vibration platform and it has been one of the best investment I ever made. It’s perfect for me, especially due to my limited mobility, and get this: 10 minutes on this thing equals to 1hr of jogging!!! I can’t jog but I can stand or sit on this thing for half an hr. I even have my walker around it for stability. You can check it out here.
Eat Dark Chocolate
Dark chocolate has numerous benefits on health, and is not your typical sugar laden variety. Dark chocolate is particularly effective in reducing the impact that the stress hormone cortisol has on our body, including precipitating anxiety.
Its mode of action is unique, as it relays relaxation from the stomach to the brain. Similar to the way that you feel nervousness in your stomach, the vagus nerve gets activated when you eat dark chocolate.
Try To Get Sunlight Daily
People in colder climates have been observed to develop a condition known as SAD (seasonal affective disorder), which comes on during the winter months when sun exposure is limited.
Symptoms of SAD include depression, irritability and increased anxiety, all of which resolve upon exposure to sunlight. If you do live in such a climate, and are unable to get exposure to the sun when winter comes, artificial light therapy also helps improve symptoms.
Consume More Omega-3
Omega-3 fatty acids are strong anti-oxidants, and may help to stem the cause of your anxiety. Typically, the two hormones that are elevated during anxious moments are cortisol and adrenalin, both of which respond negatively to the influence of oxidation.
Omega-3 fats combat excessive oxidation and are anti-inflammatory, helping boost production of serotonin and dopamine, and helping keep your anxiety response normal. I like THIS brand of Omega-3 supplements.
These are just a few natural ways you can combat anxiety. Start with one or two of these and add more as you are able.
You don't have to say, "yes" to everyone and everything. Work through the fears that lead to people-pleasing and build a strong self-construct. Here's a great resource to get you started: https://payhip.com/b/fWxt
A couple days ago, my daughter and I did a Facebook Live and talked about many of the things that our family does for fun. We also discussed why it's important to be intentional about building and cultivating relationships within the family.
What does your family do for fun?
How do you cultivate relationships within your family?"
There’s a growing number of people struggling with their work-life balance. A large percentage of American workers feel their job demands that they should be available 24/7 since they can check in from anywhere using their smartphone. This constant availability takes a toll on both a person’s mental and physical health. Humans need to socialize, relax, and care for themselves to stay happy and healthy.
Here are four simple ways to improve your work-life balance:
It’s easier said than done, but avoid checking your phone for work matters after hours. This constant checking may have become a habit you wish you’d never started, and if you are honest, practically all work-related matters can wait until the next day. It’s key to unplug from work when you get home each evening and on the weekends. Let your coworkers know you won’t be returning emails, calls, or texts regarding work after hours so that they can prepare for this change.
If you can’t seem to get all of your work done within your working hours, you aren’t alone. An alarming number of Americans work more than 50 hours a week, every week. Before you go to your request a reduction in your workload, take a careful look at how you are spending your time. Track it for a few days and see what’s causing you to stay late each night and come in early each morning. You will be surprised by the ways you can change or eliminate distractions and other time-wasters.
Take A Stay-Cation
Another vital way to establish a healthy work-life balance is to make use of all of your vacation days. A large number of US workers lose essential time with their family or with themselves because they don’t take all of their vacation days, or in worst cases, don’t have any vacation days at all. If you feel uncomfortable about using all your allotted holidays in one long vacation, schedule the occasional day off here and there to enjoy “stay-cations.” Breaking it up like this will give you the mental health days you need while ensuring you don’t come back to an overwhelming mountain of work.
Train Your People
Many of us grew up hearing, “If you want something done right, you have to do it yourself.” Unfortunately, this gets ingrained to the point where we feel we can’t delegate any tasks lest they end up back in our laps in worse shape than before. If you have employees you manage or freelancers you outsource to, take the time to train them well. Make sure they know exactly how to do things. Of course, this will take time upfront. But, once they understand your requirements, you’ll be able to hand off more work and give yourself some slack.
Feeling out of balance?
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We need to create a safe place for men to share their feelings and seek help for mental health when needed. Our physical health affects our mental health. We need to seek help for all of us, not just part of us. We need to do a better job at supporting caregivers. If you are a caregiver, we are here for you. Reach out to us today!
Here are the websites I mentioned:
Stop living in your past.
Yesterday is gone
Take control of your present and live on! #RiseAboveYourCircumstances
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Like most things, building your self-worth is best done in small, incremental steps. If you have low self-esteem, trying to feel better about yourself might seem impossible. Trying to do everything at once will be exhausting, will scatter your energy, and will most likely lead to less progress than you’d like. You risk feeling worse than when you started.
Sometimes even the thought of building your self-worth can feel like an insuperable task. Where should you start? It can help if you approach it like a project and break it down into small achievable steps. Take it one step at a time, and before you know it, you’ll be feeling better about yourself.
Make the positive decision not to try to change everything at once. Trying to change everything at once will only set you up for failure, and that’s not what we want. But by making this a conscious decision, you’re setting out on a positive path of doing things calmly and building yourself a sure foundation, foundation built on self-care and kindness.
And you’re off to a great start already! The fact that you’re reading this means you’re self-aware and want to do the best version of yourself.
Positive self-worth builds on self-care and kindness. Here are five small, but significant things you can do to be kind to yourself, today and throughout the coming weeks.
1. Build in little regular treats to make yourself feel good. A bubble bath, a monthly massage or manicure perhaps, or a walk in the park a few times a week.
2. Acknowledge your weaknesses and think of a positive action you can take to help yourself. Apps for time or money management perhaps, a personal coach, or taking a class. Remember to tackle one at a time.
3. Journaling can be helpful in identifying, challenging and turning around negative self-perceptions. Try writing down every positive thing you can think of about yourself. Think of things that are just about you, not things where you compare yourself to someone else. Are you a good writer? Are you kind? Do you have a good sense of humor? Do people love your pancakes? I have a free resource that can help you Journal Your Way To self-Worth.
4. Start a daily gratitude journal where you list all the things for which you’re grateful. You might be grateful for clean air, water, enough food to eat and a house to live in for starters. Living in a place of gratitude keeps your brain looking for things to be grateful for, so you’ll begin seeing things all around you. I personally use the 365 Gratitude: Daily Prompts, Grateful Journal by UofHappy, LLC
5. End each day by thinking of at least one good thing that happened that day, and on waking think of a positive affirmation to take you through the day. Making this a daily habit can boost your self-worth, emotional wellness, and mental health.
If you need more support in boosting your self-worth, my self-study course Starting Loving Yourself From The Inside Out can help you get there.
Until next time,
I had to do just that last week ...
When medical challenges overwhelmed me, my body couldn't do all the things I had set to do, I felt bummed out.
I felt bad about having to cancel prior commitments and I was tired of being stuck in bed when I would rather be playing with my kids. I was frustrated by the lack of answers from the medical staff and the uncertainty it brought...
It wasn't long until I felt miserable, not just physically but emotionally. And I had to remind myself that even when I can't control my circumstances, I can still control my emotions and controlling my emotions starts with controlling my thoughts.
I had to change the tape and I'm glad I did...
If you find yourself on the negative thoughts wagon and captivated by your inner critic, you might want to try the following strategies, they work...
Stop for a moment and listen to the soundtrack inside your head.
What messages are coming up?
Whose voice do you hear?
Notice your self-talk and the feelings that come up when you hear those old messages, buried deep in your subconscious so long ago. Those messages, those beliefs are way past their sell-by date and are no longer serving you.
Challenge them, rewrite the self-talk script and turn your Inner Critic into your friend. Once you begin to notice these limiting beliefs you can start to revise them.
Some ways to rewrite your self-talk include journaling about the limiting beliefs…
Then, write out a new script which you can use whenever that voice starts talking. You can try affirmations and visualizations as well at this point.
Take your loudest or most powerful negative self-talk first and work to change it. After that, you can challenge each of them in turn.
If you want to journal your way to self-worth, check out my free mini ebook on that subject and share it with others (suitable for teens as well). Grab it HERE.
Remember, you are worth more than rubies!
Liz Thees and I sat down to discuss the impact of self-love on emotional wellness and relationships. We talked about boundaries and also about her personal story of being married, divorced, and remarried to the same man. They now been together for a total of 22 years!!
6 Key Benefits of Reinventing Yourself
We often make our way to the idea of reinvention after experiencing frustration and discontentment with our lives.
Sometimes there’s a sense of longing to do something different, to find a new way to live and to be. This kind of reinvention evolves from the human need to grow and to change. Change comes about because there has to be more to human existence than simply existing and most people sense that over time.
Sometimes in the early stages of reinvention, we think about what benefits we might receive from building a new self. Perhaps we just want to be free of a stale, confining and suffocating way of life, but that might not seem enough to us right then.
Other than liberating yourself from a life with no change and no growth, what other benefits does reinvention offer?
Of course, a huge benefit is a more authentic and fulfilling life. After all, that’s the first purpose of going through this transformation process. More importantly, you learn how to be adaptable in the face of new challenges and that is a life skill that is useful in many ways.
You learn how to cope with new problems and new situations. Once you've been through one reinvention cycle, you’ll be ready to do it again when you feel the need.
You may never decide to reinvent yourself again, but that’s a matter of choice. You’ll know how to do it . That’s a life-changing benefit all on its own!
How will you #ReinventYourself this year?
People reinvent themselves for as many different reasons as there are different people. However, reinvention is usually driven by a few prominent emotions: boredom, restlessness, dissatisfaction, even fear. Sometimes reinvention rises out of personal crises. If you’re looking for ways to bring about self-renewal, we can help you find them.
There are several kinds of reinvention, but we’re looking at proactive Reinvention. Proactive reinvention can be the toughest of the three. In proactive reinvention, we’re at a place that’s safe and comfortable at that moment.
Major life changes aren’t immediately required. We might even be able to keep on coasting just as we are, but that’s not a satisfying place for us anymore. Even though reinvention can be scary, we still have the desire to do it. Reinvention seems better than where we are.
Maybe we’re simply tired and unfulfilled in our lives, our work, relationships, etc. Sometimes all three categories cry out for change. Proactive reinvention has the advantage of not being urgent in most cases. You can be deliberate in your choices.
1. Ask Yourself “What do I need in my life now? What do I want? What’s missing?”
To answer this question, we must dig deep, and it’s not a quick process in most cases. Proactive reinvention tends to arise out of a sense of dissatisfaction about where we are in life or even who we are. We may only know that we want something different.
2. Identify Your Love and Passions
What do you value? What gets your engine running? If you could make a living at a hobby, what would it be? Getting a handle on what you enjoy and what you love to do, how you love to feel, and whom you love to be around lets you set some big, broad goals. In all cases and steps of reinvention, ask yourself questions like:
3. Explore Your Immediate Options
Immediate options generally include things like your skill set, your finances, your contacts and social links in life. These can be springboards to the new you. Think of these as assets you already must dedicate to your renewal.
4. Get a teacher, mentor or sounding board
If you’ve got a general idea of what you want to do, you can start homing in on sources of information and expertise. Those sources can be people who are knowledgeable or experience with the subject matter, profession, hobby, whatever it is that’s appealing to you. If you know you want to reinvent yourself, but haven’t got a lock on a destination yet, there’s no worry. Many people go through the renewal process without any hint of a fixed destination or end-point in mind when they start off.
That said, it’s good to have someone around who can give you ideas, feedback, and support that’s related to your journey.
5. Consider the Unknown
The unknown is scary, but it can also lead to some great discoveries. There are two big sources of it, too. There’s the unknown out there in the world external to us, and the unknown inside you. When you change your life, there’s bound to be internal changes that you didn’t plan for. If planning were all it took to reinvent one’s life, it’d be much simpler. Let the possibility of change flourish in you. If you try hard to hang on to everything that you’ve got now, that you are now, nothing will change.
6. Learn to live with fear while always going forward
Reinvention requires embracing uncertainty. It means getting comfortable with discomfort. Doing new things, trying new ways to be is scary! Allowing fear to stop us from changing is always the biggest block to proactive reinvention.
Always. Unlike reactive reinvention, when you must make big changes or face even worse situations than self-renewal, proactive reinvention seems optional when we get scared, so we have the option to retreat into safety. Safety is great. However, clinging to the safety of the familiar ensures you will never reinvent yourself.
Regeneration of the self requires living with fear, too. Consider as an example the situation of leaving one career for another, more ideal career. Common wisdom says you must have another job before leaving your current job.
That wisdom in this situation kills any chance of getting that ideal job. It’s very hard, maybe impossible, to prepare for a completely new profession while working a full-time job. A dentist who leaves her job for another job as a dentist has changed locales but has not at all reinvented herself.
Making a jump from the known into the unknown safely, with no risks, doesn’t happen. There is always some element of risk. Learning to live with risk in order to get something you dearly want is one of the biggest rewards of reinventing yourself.
The holiday season is an opportunity to spend time with family and friends, to take some time off work, or even escape for a winter getaway. For all the joy and fun, though, so comes the stress.
The expectations of social events, gift shopping, and entertaining guests can become too much for even the most festive types. In fact, according to the American Psychological Association 8 out of 10 people expect to experience an increase in stress over the holiday season.
With stress comes a greater risk of anxiety and depression, and reports from the Mayo Clinic show that depression is frequently an unwelcome guest over the holidays. All is not lost however, there are many ways you can minimize your stress and anxiety to allow you to truly enjoy the season.
1.Set A Budget
Shopping can be fun, but spending money isn’t always easy, and Americans spend almost a $1,000 every holiday season on gifts alone. You can minimize the damage by setting a budget and sticking to it.
A lot of the stress that we experience during the holidays is due to financial pressure and the Mayo Clinic suggests that setting a budget can be beneficial to your stress levels. Work out how much you can afford to spend on food and gifts, and stick to it.
The American Heart Association wants you to stay active all the time, but it’s extremely important to keep that up during the holidays. Any activity or exercise you can fit in will help reduce your stress and elevate your mood. It’s going to stimulate endorphin production and trigger a positive feeling in your body.
You might be busy, but if you can find time to exercise for half an hour three times a week, you will feel better. You can go walking or jogging, swimming or biking, play sports, and find time for aerobics. Also, find an accountability partner. I’m working on this step so if you are too and want to link arms, send me an email at email@example.com and we can do this together.
3. Take It Easy
The American Psychological Association reminds us that we need to take time for ourselves. There are parties and gatherings and we are constantly surrounded by people. It’s great to be with the ones we love and laugh about the old days.
You shouldn’t miss all those great times, but what you should be careful of is setting unrealistic expectations. You can’t do everything, and it’s okay to take time out for yourself, even if it’s just 15 minutes. If you do a whole lot of hosting, make sure you delegate- whether you ask everyone to bring a different dish, or you rope in the family to take on certain tasks.
4. Stay Smart
The holiday season is a time of indulgence, but as the Mayo Clinic directs- it doesn’t mean you should abandon your healthy ways. There’s no need for a free for all that will just add to your stress.
Enjoy yourself, but try having healthy snacks before holiday gatherings so you don’t over snack while you’re out. Make sure that you’re getting plenty of sleep, as you are more likely to overindulge after a poor night’s sleep.
5. Choose Your Battles
We all have someone in our circle that rubs us the wrong way. It’s only natural- not everyone can always get along. Allowing someone else to get under your skin, though, is only going to ruin your holiday and increase your stress level. Learn to pick your battles, and don’t take the bait.
The Mayo Clinic suggests that if you have a real problem with someone, set it aside and save it for another day. Even the calmest people can lose their cool during the holidays.
Self-care is a conscious choice and this is even truer during times of more stress, such as the holiday season. Make sure to take the time and create a deliberate plan! Remember, the holidays are supposed to be a time of fun, family, and relaxation, don’t let stress interfere with this great time of year.
For more tips on self-care and stress relief strategies, grab your copy of my book here: https://amzn.to/2V4r4Qp
Here's the link to the course I mentioned in the video: https://coursecraft.net/courses/z9VRZ/splash
Stress affects just about everyone’s daily lives. It can affect your body in ways that can have a long-lasting impact on your health. In my book, The Stress R.E.L.I.E.F. Method: A six-step guide to creating a life with less stress, I shared how stress “lead to depression, anxiety, and a load of health issues”. Here are some ways that stress can affect your health:
Personal and Spiritual Growth Coach Stephanie Miller shares what she likes about the Stress R.E.L.I.E.F. Method and how reading the book has impacted her life.
Grab your copy at https://amzn.to/2zy7fIi
In this video, Chou Hallegra reads the first chapter of her new book.
Grab your own copy at https://amzn.to/2zy7fIi
A year ago today I was being air-lifted to a local hospital. Doctors, family, nor I knew what the future held. I had a few spams in my brain and I couldn’t speak or move the left side of my body. I spent a few days in the Intensive Care Unit and almost a month in a rehabilitation hospital. Then came more therapy, first at home then later at a clinic. Today, a year later, I’m grateful to be alive.
Speaker, mentor and author Cherie Faus-Smith is a beacon for victims of domestic abuse. She shines a light on survivors and illuminates a path of prevention toward healthy relationships with an end goal of helping them recognize the signs of abuse. With over three decades of real-life experiences, Cherie shares that there is hope after abuse. Her open heart has a way of bringing out the best in others. Cherie’s book “The Cycle Ended: Saying Goodbye to Domestic Abuse” details the struggles in her past abusive relationships and how she found love after breaking the cycle of choosing unhealthy relationships. You can find more information about Cherie on her website https://cheriefaus-smith.com/.
Chou Hallegra, Founder of Grace & Hope Consulting, LLC is now a Certified AutPlay Therapy Provider!
AutPlay Therapy was created by Dr. Robert Jason Grant and is a play therapy and behavioral therapy approach to working with children and parents affected by Autism and other developmental disabilities. It combines the therapeutic powers of play therapy, behavioral therapy, and relationship development approaches together in a collaborative model to assist children and adolescents in gaining needed skills and abilities.
Contact us today to find out more firstname.lastname@example.org or 717-216-0230
I'm not sure if it was seeing the ambulance go to the back entrance of the same rehabilitation hospital I stayed at after my stroke. I'm not sure if it was the conversation I had with the leasing office about my decision to vacate my second-floor office. I'm not sure if it was losing my balance five times doing physical therapy today, but today was a very emotional day.
It wasn't until I got home, hours after I talking with the leasing office, few hours after physical therapy and seeing the ambulance, that it hit me. I was sitting on the floor in the middle of my living room and in front of me were boxes and tote bags full of things from my second-floor office. That visual was all it took for me to truly see what was going on.
This day was emotional because in so many ways I had to face the reality of all that the stroke has taken away from me. It was almost like seeing my career in boxes. The ambulance reminded me of where it all started. Losing my balance in Physical Therapy reminded me I'm still not steady on my feet. At that moment, in that lonely moment, in the restraint of the four walls of my living room, I was reminded that this rehabilitation is not temporary. Recovering from a stroke is not temporary work.
Many thought I should "be fine" by now. Others told me they thought I'll be doing stairs by now. Even my doctors thought I could drive by now. My kids and I would love to do all the physical things I did in the past and for me to take them to all the places we went. We all hoped. But as my temporary handicap placard got replaced by a permanent one, and I resumed with vision therapy, reality set in.
This is the reality seven months after the stroke: I'm still not allowed to drive. I'm having more balance issues these days, and it has delayed my transition from the walker to a cane. Although my speech and vision have improved, my short-term memory and my left eye are still of concern. The pain on my left leg often makes me feel foreign to my body. It is as if I have two bodies living inside of me because my left side and my right side operate on two different functioning levels. This is my reality.
After reality set in, in that lonely living room, my thoughts shifted from the loss to the gains. I thought of how strong I've been. My stroke strengthened me, so instead of looking at all that this stroke has taken away, I will hold on to the strength I've gained from all of this. Tenacity. Perseverance. Faith. Hope. Friendships. Advocacy. And those are things that nothing will ever take away from me.
Chou Hallegra, Stroke Survivor, Counselor & Consultant
Credits:Photo by Zoe Deal on Unsplash
Chou is a best-selling Author, a Transformational Speaker, Certified Life Coach, Counselor and Consultant on a mission to inspire people to rise above their circumstances. She is passionate about helping others achieve emotional wellness, reach their full potential, and live fulfilling lives. You can contact Chou at email@example.com