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.
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:
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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!
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 firstname.lastname@example.org 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
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/.
We all have a story about why we do what we do. If you are wondering why and how I got into helping people achieve emotional wellness, here's my story...
I like that Grace & Hope Consulting, LLC....
- Changes lives
- Helps others integrate their faith into their emotional wellness and other services they receive
- Was inspired by life experiences and continues to keep it real
Today is Father's Day and I want to celebrate with those who are celebrating. Happy Father’s Day to all the biological, adoptive, foster, and step fathers, as well anyone who is a father figure to others. Happy Father’s Day celebration to you, if today you are taking your father out for dinner or you are offering him a gift or just hanging out with him, maybe you are enjoying the day with family and reminiscing about your dad.
My heart also goes out to those who are hurting today. Maybe you have painful memories of your father. Perhaps your father is no longer living or your father may be physically and/or emotionally distant, this short message is for you.
If you are finding it hard to celebrate Father’s Day, may I encourage you? Before you were born, before you were placed in your mother's womb, before even anyone on earth knew who you will become, there was a God who fearfully and wonderfully created you and He loves you so much more than anyone on earth. His love is unconditional and His ways are perfect. So if you have no one to celebrate today, may I suggest that you celebrate his love for you? He's your heavenly Father who loves you no matter what. He's always been there and He will always be there. He promised not to leave you nor forsake you and His promises never fail.
Something else you can do today is to look around you, around your community, your church your place of work, and try to find those people who are there for you. Family is not always blood-related. I like the verse in Psalms 68 verse 6 that says that “God puts the lonely into families”. Perhaps your biological father is distant physically or emotionally or is no longer living, but has God blessed you with another family? Who can you celebrate today ? Maybe it's your neighbor, maybe your step-dad, maybe it’s a pastor, an uncle, a mentor, etc. I'm sure if you look around you'll find people who would welcome the opportunity to spend time with you. Maybe you have people who have already blessed your life in so many ways and today can be an opportunity for you to celebrate them.
Dealing with emotional wounds can be really difficult and it takes time to recover from them. So I'm not taking lightly the fact that today you might be grieving so hard that Father’s Day hurts. Please consider this : It’s in the deepest wounds that we found the most beautiful healing story. God promises to turn our ashes to beauty and I believe dealing with father wounds is no exception. Knowing that you are loved and that you have a Heavenly Father creates the foundation to seek out His perfect love and in the day-to-day life you might need specific strategies to recover from these emotional wounds that you carry and that's something that counseling can be help with.
How can our communities support those who are hurting on Father’s Day?
On Father's days, churches will often have arts and crafts for kids to do in Sunday School classes, like make a card for Dad. Most likely the preacher will be talking about fatherhood. Although those things are good in their own merits, they can become painful ways that people have to relive some of their hurts.
Maybe our communities can be more inclusive and ask kids to create a craft for not just dads, but also grandpas, uncles, brothers, older siblings, and any other male role models that are part of their lives. Maybe instead of just talking about fatherhood, the sermons can more inclusive as well and talk about all the men in our communities that take on those father roles and stand in the gap for so many. But of utmost importance, I hope that all the sermons point us to the Heavenly Father who is always there and always carries us through all of our painful experiences.
I leave you with this:
If Father’s Day hurts, our Heavenly Father's arms are always open and He puts the lonely into families. And in the multitude of counselors there’s safety and healing. So today celebrate your Heavenly Father and reach out to others who can help you recover from daddy wounds.
No matter your situation today, I hope that you find ways to enjoy this day that the Lord has made.
walking with you on your journey to emotional wellness
It's the day after Christmas and many of us had at least 3 Christmases: the one we planned, the one we had, and the one we wish we had. I know many are dealing with emotional wounds and voids in their hearts because the holidays could have been different if only...
So this morning my heart goes out to my friends who are hurting, especially the ones who have father wounds. May the PERFECT Father wipe away your tears. May He fill the voids of your heart with HIS love. May He wrap you in HIS strong arms and may you feel His presence and protection in a very special way today.
If your mom, dad, grandpa, grandma, aunt, uncle, brother, sister, cousin or friend was not part of your Christmas celebration because they are either physically or emotionally absent, may you remember that GOD IS ALWAYS THERE and HE COMFORTS THE BROKENHEARTED.
We have Christmas because the Heavenly Father gave us His everything, His only son, so we could live life to the fullest. Today, if you have a father void in your heart, I encourage you to watch this video... This is why we have Christmas.
Sending hugs and prayers...
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