Daily Habits that will help improve your Mental Health!

Go for a MORNING walk.

There is nothing more soothing to the mind and soul than receiving fresh morning air and some sunshine. You don’t have to walk for hours to receive benefits- a simple 20 minute walk will just do.

Sweat it OUT.

A good 20-45 minute workout (5 days a week) will do wonders for your body and your mental health. When you exercise, your body releases chemicals called endorphins. The release of endorphins is what produces that incredible “euphoric” feeling after you work out. Best feeling in the world. 

Hydrate, but really HYDRATE.

When I mean hydrate, I really mean HYDRATE. Hydrate as in drink 2L of water, not just one glass of water a day.It has been said that depression is also linked to dehydration. 

When our bodies are dehydrated, we are more prone to feelings of sadness and anxiety. Not only that, but a dehydrated body also lacks energy. If your body doesn’t have energy, there is so little that can be accomplished. The inability to complete regular activities can increase the feelings of sadness, frustration, and anxiety! Which is why, it is highly important to hydrate.  

Become obsessed with FRUITS.

Changing your eating habits is important, but sometimes tricky to do instantly.

Instead of focusing on eliminating all the “bad/unhealthy” food that you consume, begin adding healthy food to your diet. As you begin adding healthier foods to your diets, your body will slowly begin to detach itself from unhealthy foods and once you know it, you will begin to seek for healthy food more and more! The foods that you eat the most are the foods that you will crave the most. 

Nuts Intake - 10 Almonds x day

Almonds are incredibly packed in nutrients. Almonds are rich in fiber, protein, vitamin-E, antioxidants and all that good stuff! Almonds help reduce headaches; improve your brain, eye, and skin health; control your blood pressure and sugar; and even boost your immune system. 

 Force a smile - fake it, till you make it.

This one’s very simple, yet so tricky to do. Because let’s face it, who want’s to smile when you’re feeling depressed or stressed? Not me. However, when you know that smiling can alleviate some of the internal pain you are feeling, how can you not at least try?

Smiling releases dopamine, endorphins, and serotonin – which are all good neuropeptides that help alleviate pain, improve your mood and reduce feelings of depression and anxiety . Neuropeptides are molecules used by neurons to communicate with each other. 

Schedule "ME" time.

One of the things I have learnt over the years is the importance of appreciating your own company. It is so important to disconnect yourself from the world to focus on YOU, even if it’s only for a few minutes a day. We spent most of our time worrying about others, why not do the same with ourselves? How can we be of help to others if we aren’t at our best? Alone time helps us reflect on ourselves and recharge.

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Simple Habits That Will Improve Your Life

Plan for the Week Ahead

The best thing I have ever done is get in the habit of using a planner. My life is much more organized, I no longer forget important things or feel like a scatter brain, and I am able to prioritize my tasks. Every Sunday or Monday, get into the habit of planning out your week in a planner.

Drinking More Water

Did anyone else’s mom constantly tell them to drink more water ALL THE TIME. Well, apparently it works. I can instantly tell when I have not drunk enough water through out my day. I am more tired, have less energy, and feel bloated. Buy a refillable water bottle and just keep it with you all the time. This is a super easy habit to accomplish!

Save 10% of Your Pay check

This is one I need to work on, mainly because I am trying to chuck any extra money I currently have toward student loan debt. But, I really do want to start saving more money, and I think this is a great habit to get into early on in your twenties. I spent my early twenties spending allllll the money I had and then money I didn’t have (damn you credit cards!), and one of my only regrets is my lack of financial knowledge I had in my early twenties. Start this habit RIGHT NOW!

Read a Few Pages Everyday

Do your brain a favor, get off your phone and read a book. I have always enjoyed reading and I have read some really inspirational books over the past few years, but it is not always easy to find the time! I find committing to a few pages before bed every night (even 5-10 pages) helps me maintain my reading habit.

 Do Some Form of Exercise Every Day

I know, I know, who wants to exercise? But stick to it for 21 days and it will feel less like a pain in the butt and more like an enjoyable activity that makes you feel good and relieves stress. Even going for a quick walk everyday is great! This is something I have reallllly been trying to get back into since having a baby. I just bought an elliptical, so right now I am committed to getting on that for at least 20 minutes a day.

Prepare for Your Day the Night Before

I can tell you from experience, when I prep my lunch and pick my outfit out for work the night before, my whole morning goes significantly smoother. Plus if I don’t have to make and pack a lunch, or spend 20 minutes picking out an outfit, I totally get to sleep longer! WIN.

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Steps to Removing Negative Energy from Your Life

Make this a priority.

It’s easy to say you’re going to do something and not follow through. Because until you make it a priority, it’s going to be a lingering thought in your head. Something you’d like to do, but not something you’re actually committed to.

Write down why you’re doing this. Why it’s important to you. Why is removing negative energy from your life important to you? What will you gain from it? How will it help you get closer to your goals?

Be mindful of your words.

Instead, work on empowering yourself. Remind yourself that you are capable and good things can happen to you too. Write down your goals and why they’re important to you. Be grateful for what already you have instead of always focusing on what you don’t. You can be grateful while working towards your goals.

 Stop complaining and do something about it.

This goes with being mindful with your words. You also have to be mindful of the energy you’re putting out and the energy you’re letting in. Energy is contagious - if you spend your time with people who act rather than sit around and complain about their situation all day, you’re going to become an action taker too.

Taking action isn’t easy, but neither is feeling stuck and like nothing is “happening in your life”. Nothing is happening, because you’re not making it happen.

Set healthy boundaries.

When we don’t set healthy boundaries for ourselves, it’s like we're just letting anyone and anything in. Imagine if you just left your door unlocked and wide open - anyone could come in and use your things without your pressure and leave their unwarranted presence there too. Don’t just leave the door wide open.

Have an action plan when things go astray.

If this is all brand new to you, you may find yourself falling off the wagon a few times. First, know that it’s okay. Breathe. Let compassion and love flow into your life. Know that this isn’t something that happens overnight. Give yourself time to get better - lots of time and a whole lotta love.

Set a daily self-care routine for yourself and build on it. For me, that’s currently having a daily gratitude writing practice. Whenever I’m feeling off, I practice my

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Symptoms of Ptsd

1.  Flashbacks of the traumatic event.

2. Feeling emotionally numb.

3. Detachment from family and friends.

4. Difficulty sleeping.

5. Easily irritated

6. Partaking is self destructive behaviour (i.e alcohol and drugs)

7. Nightmares Relating to the traumatic event.

8. Having negative thoughts about yourself. 

9. Physiological reactions when reminded of the traumatic event. 

10. Short term Memory loss (May not be able to remember parts of the event)

11. Loss of interest in activities

12. Experiencing anxiety and/ or depression

13. Difficulty Concentrating

14. Feeling of hopelessness

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Tips to help you not take things so personally

1- Realize that it’s not about you.

If someone is being rude to you or insulting you, that’s not about you. If they weren’t struggling with something about themselves, they wouldn’t feel the need to be crappy to you. Happy people don’t feel the need to bring others down.

2- Challenge your perfectionism.

People who struggle with perfectionism have an especially hard time dealing with negative remarks from people. If that’s you, it’s time to challenge your perfectionism. Stop thinking that you have to be perfect and stop thinking that flaws are avoidable. Literally everyone has flaws, including you. No human is perfect and that’s okay.

3- Change up your perspective.

Something that might help you not take something personally is by changing your perspective of it. Yes, your feelings might be hurt but think about the bigger picture. Will this matter a year – or even a week – from now? Is it really important? Or try changing your perspective by putting yourself in the other person’s shoes. What do you think they meant by it? Why do you think they did/said this thing? Think about it in other ways and I’m sure you’ll realize that maybe you’re overreacting.

4- Build up your positive folder.

If you’re someone who struggles with going into a negative thought spiral every time someone says something negative to you, this could help. Build up your positive folder – literally or metaphorically. Some people actually create a physical or digital folder full of positive messages, compliments they’ve received, or good things they’ve done.

5- Evaluate your relationships.

If there’s someone who you constantly feel is attacking you, really think about it. Sometimes it’s not just hypersensitivity. Sometimes a toxic person is just a toxic person. It might be time for you to evaluate your relationships and figure out if anyone is just a negative influence in your life. Try to limit your interactions with this person, or cut ties completely if you need to.

7- Try to clarify what happened.

If there’s a specific situation (or multiple situations) that are bothering you, maybe you should talk them out. Instead of overthinking about it and letting it stress you out, gain some clarity. Ask the person what they meant. Communicate about it and let them know how you feel. Get things out in the open and maybe you can gain some understanding, which will make you feel so much better.

8- Ask yourself if you could learn something from it.

Next time someone has something negative to say about you, ask yourself if you can learn something from it. I’m not talking about when someone insults you or criticizes you out of spite. I’m talking about people who have constructive criticism for you. Ask yourself if they could have a point with what they said and see if it’s something you could actually improve. Take it as healthy criticism and learn from it.

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WHY YOU NEED TO MAKE “ME TIME” A PRIORITY:

4  REASONS WHY YOU NEED TO MAKE “ME TIME” A PRIORITY:

1. People Are Draining // People are draining. Point blank. It’s simply fact. If you spend all of your time with people, even really good friends, you’ll find yourself exhausted and in dire need of alone time. This is true even for extroverts. Both extroverts and introverts need times alone with themselves. When you spend time alone before investing time into others, you’ll find that the time you end up spending with others will be more appreciated and intentional.

2. To Clear Your Mind // Clutter is no good, especially when it comes to your mind. By spending time alone, you can more easily filter out any clutter than could be causing you stress. When you try to filter out the bad from the good when you’re in the presence of others, there’s more chaos and pressure, so you most likely won’t be able to give yourself the best clarity. Get alone with yourself and discover clarity.

3. To Exercise Thinking Deeply // When you’re surrounded by the thoughts and opinions of others, it can get tiring and can clog up your view of what your thoughts and opinions are. Thinking deeply is something that I think everyone should exercise, because it helps you understand things more and it helps you to solve problems better when you need to.

4. To Find & Remember Your Own Voice // When you’re constantly taking in from everything around you, your own voice can get lost in the hustle and bustle. If you don’t make “me time” a priority in your life, it’ll be easier for you to forget about your own voice, and you can grow unhappy. Without alone time, you may lose sight of what really matters to you, both the big and small things. When “me time” is a priority in your life, you can find your own voice and remember it. “Me time” is meant to recharge your true self, so that you can be the best version of yourself when you’re out in the world.

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5 Things to Remember in a Relationship

5 Things to Remember in a Relationship

Communication is key

There will be times when you make each other upset or maybe you won’t agree. It is so important to make sure that you are communicating your feelings with one another. Your partner is not a mind reader. (Sometimes I forget this!) When you and your partner are feeling upset, communicate it! It’s important to always let each other know when you are upset because if you don’t, the problem may never get resolved. You can only make each other happy if you know how to.

Never go to bed upset 

I’ve learned that going to bed upset makes everything worse. Not to mention it can cause some serious nightmares! It can be upsetting to lay next to the one you love or like a lot, knowing they are upset with you. Always communicate your problems and make sure you two can go to bed happy with each other.

Be honest

Don’t lie or try and hide anything from one another. It is important to be open and honest with your partner. If your partner finds out from another source (which he/she eventually will) it can lead to disappointment, arguments, and trust issues. Avoid this easily by being honest.

Quality time is important

It’s important to remember to make time for one another. Life can get busy and we can get caught up in our daily routines. Set aside time where you can spend it without any company or electronic device. Do something fun or relaxing. Whatever you love to do together.

Don’t compare your relationship ever

It’s so easy to compare your relationship to someone else’s. Why is it that, as humans, we always look for more? We are never happy with what we have? Or maybe we are, we just fail to appreciate it. When you start to compare your relationship to someone else’s, you start to be unappreciative of what you have. No relationship is the same and no relationship is perfect.

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