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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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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Monthly Cycle occurs in three phases:-

Menstruation cycle occurs in three phases:-

The follicular phase

This phase begins at day 1 of the menstrual bleeding and ends at day 14 when the process of ovulation begins. The pituitary gland stimulates the follicle stmulating hormone (FSH) to ovulate again. One of the follicles mature and develops a single mature egg. During this phase, "Estradiol' (The predominat estrogen) increases and is at peak resulting in the thickening of the 'endometrium' (the lining of the uterus) and enriches it with blood (after menstruation). High levels of estrogen steimulated the production of Gonadotrop-releasing hormone (GnRh), Which in turn stimualtes the pituitary gland to secrete the luteinizing hormone (LH). Increases levels of Lh, Rases the levels of testosterone thereby stimulating and increasing  the sex drive. this is the most fertile time in the entire cycle. 

The Ovulatory Phase 

This phase is marked by only one day, which is day 14. The matured egg is released into fallopian tube where the fertilization takes places, if the sperms are present FSH and LH rach their peak two days before which causes the release of the mature egg. After releasing the egg, the follicles seal themselves to from the corpus luteum. if the egg is not fertilized within 24 hours, it disintegrates. 

The Luteal  Phase 

This phase lasts from day 15 to 28 Fish and LH drop in their significant levels after the egg has been released. Corpus luteum starts secreting progesterone that prevents the endometrial lining from being shed. if the egg gets fertilised, progesterone continues to be secreted and if not fertilised the corpus luteum disintegrates, causing the drop in the production of progesterone and shedding of the endometrial linning. it aslo results in reduced production of estradiol. This phase experiences a drop in hormones causing a sort of imbalance, which explains the mood swings before the menstruation starts. cortisol levels are said to increase during this phase as the body feels stressed over the loss  of a new life. 

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For Extroverts: 12 Ways to Be a Better Parent to Your Introverted Kid

For Extroverts: 12 Ways to Be a Better Parent to Your Introverted Kid

You’re confused by your kid. She doesn’t act the way you did when you were growing up. She’s hesitant and reserved. Instead of diving in to play, she’d rather stand back and watch the other kids. She talks to you in fits and starts—sometimes she rambles on, telling you stories, but other times, she’s silent, and you can’t figure out what’s going on in her head. She spends a lot of time alone in her bedroom. Her teacher says he wishes she’d participate more in class. Her social life is limited to two people. Even weirder, she seems totally okay with that.

Congratulations: you’ve got an introvert.

It’s not unusual for extroverted parents to worry about their introverted children and even wonder if their behavior is mentally and emotionally healthy. Of course, children can suffer from anxiety and depression, just as adults can.

How to care for your introverted child

  Know that there is nothing unusual or shameful about being an introvert

        Understand that your child’s temperament is due to biology

        Introduce your child to new people and situations slowly

        Remind your child that she can take breaks from socializing if she feels overwhelmed or tired

       Point out when she ends up enjoying something she was initially afraid of

       Help your child cultivate her passions

      Talk to your child’s teachers about her introversion

      Teach your child to stand up for herself

           Make sure your child feels “heard”

       Don’t take it personally when your child needs time alone

        Be aware that your child might not ask for help

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5 Things Not Worth Your Time

5 Things Not Worth Your Time

Worrying about everything

We have little control over our future and what will happen, so there’s no point in worrying about it.  Besides, it’s not living life if all you can think about is what could go wrong.  Instead, focus your energy on living the best moment of your life and increase your faith by trusting that everything will be just fine!

 People who disrespect you

One of the best choices we make in life is to remove ourselves from toxic friendships and relationships.   Why be around people who only bring you down and make you feel bad about yourself?  Life is better when we surround ourselves with people who lift us up and inspire us.  People who respect who we are and are positive towards us and life are the keepers in our lives.

Not working out when we want to

It’s like the saying, “The only workout you regret is the one you didn’t do.”  How true is this!?  I don’t remember ever regretting a workout I forced myself to do.  In fact, gearing up my will power only led to me coming back home feeling way better about myself.  Going when you don’t feel like it is more worth it than sitting on the couch debating for a whole hour if you should or not, only to regret staying home.

Gossiping about others

Oh, but what are we going to talk about if we don’t talk about people?   There’s many things better than talking about how so and so dressed so poorly or you know, the negative talk.  Life is better lived when we focus on speaking positively about people.  Talk about how amazing their success is and be happy for them. 

 Living in the past

And the worst of them all is living life depressed about the past, regretting your mistakes, and holding on to resentment towards people who hurt you.  Living like this will only hinder your happiness.  True joy is not experienced until we learn to let go of what already passed.  Choose instead to forgive yourself for your mistakes, forgive the people who hurt you, and stop wishing you could turn back time and change it. Take all of it as a lesson and use it as driving force to live a better life.  Overcome those things that hurt you and then you will experience true joy.

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5 Tips for living with Depression

5 Tips for living with Depression

1. Build a Support Network:- you can count on supportive loved ones to help can go a long way toward improving your depression.

For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs. 

2. Improve Your Sleep Hygiene

Good sleep hygiene could be key to improving the quality and quantity of your sleep. Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.

3. Improve Your Eating Habits

Improving your diet could be key to reducing your symptoms. But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician. 

4. Beat Procrastination

The symptoms of depression, such as fatigue and difficulty concentrating, make procrastination tempting. But putting things off fuels depression. It can lead to increased guilt, worry, and stress. It's important to set deadlines and manage your time well.

5. Get a Handle on Your Household Chores

Depression can make it difficult to complete household chores, such as doing the dishes or paying bills. But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness. Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. 

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Signs and Symptoms of OCD

Signs and Symptoms of OCD

Signs of OCD usually become apparent in childhood or early adulthood. It tends to begin slowly and become more intense as you mature. For many people, symptoms come and go, but it’s usually a lifelong problem. In severe cases, it has a profound impact on quality of life. Without treatment, it can become quite disabling.

Some common obsessions associated with OCD include:

anxiety about germs and dirt, or fear of contamination

need for symmetry and order

concern that your thoughts or compulsions will harm others, feeling you can keep other people safe by performing certain rituals

worry about discarding things of little or no value

disturbing thoughts or images about yourself or others

Some of the behaviors that stem from these obsessive thoughts include:

excessive hand washing, repetitive showering, unnecessary household cleaning

continually arranging and reordering things to get them just right

checking the same things over and over even though you know you’ve already checked them

hoarding unnecessary material possessions like old newspapers and used wrapping paper rather than throwing them away

Social Signs: What to Look For

Some people with OCD manage to mask their behaviors so they’re less obvious. For others, social situations trigger compulsions. Some things you might notice in a person with OCD:

raw hands from too much hand washing

fear of shaking hands or touching things in public

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5 Reason why laughter is the best medicine

5 Reason why laughter is the best medicine

Laughter is a potent endorphin releaser. One of the most recent studies on laughter shows that laughing with others releases endorphins in the brain—our home-grown feel-good chemicals—via opioid receptors. 

Laughter Increases Resilience. Resilience is the ability to see failure as natural progression to success rather than as a negative outcome. People who are resilient are happier and more successful.

Laughter Relieves Pain. People who are laughing don’t experience less pain, however they report being less bothered by the pain they do experience. It’s not about changing pain levels. The amount of pain remains the same, but your perceived pain levels reduce and your belief that you can cope increases. Laughter by itself isn’t the solution but it can help a person overcome discomfort.

Laughter lightens anger’s heavy load. Nothing diffuses anger and conflict faster than a shared laugh. Looking at the funny side can put problems into perspective and enable you to move on from confrontations without holding onto bitterness or resentment.

Laughter may even help you to live longer. A study in Norway found that people with a strong sense of humor outlived those who don't laugh as much. The difference was particularly notable for those battling cancer.

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Existential therapy

Existential Therapy

Existential therapy focuses on free will, self-determination, and the search for meaning—often centering on you rather than on the symptom. The approach emphasizes your capacity to make rational choices and to develop to your maximum potential.

The existential approach stresses that:

All people have the capacity for self-awareness.

Each person has a unique identity that can be known only through relationships with others.

People must continually re-create themselves because life’s meaning constantly changes.

Anxiety is part of the human condition.

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Extrovert trait VS Introversion Traits

Extrovert trait  VS  Introversion Traits

 Introversion Traits

Enjoys understanding details

Interested in self-knowledge and self-understanding

Very self-aware

Quiet and reserved in large groups or around unfamiliar people

More sociable and gregarious around people they know well

Learns well through observation

Extrovert trait

Numerous, broad interests

Likes to communicate by talking

Enjoys being at the centre of attention

Feels isolated by too much time spent alone

Looks to others and outside sources for ideas and inspiration

Likes to talk about thoughts and feelings

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