Anxiety can be a normal and healthy emotion. However, it can become a problem when it’s out of proportion to the situation or it interferes with your daily life. You might have anxiety about an upcoming event such as an exam or a speech. Or you might have a general anxiety disorder. This disorder is chronic, uncontrollable worry and tension unrelated to any particular event. Some people may need medication or other treatment, but there are also several simple habits to help you reduce your anxiety.

Talk to Someone

Talking to someone about your anxiety can help you feel less alone and more understood. It can also help you find solutions to your stress. A therapist can help you understand and manage your anxiety. You can also talk to a friend, a family member, or other trusted person.

Get More Exercise

Exercise can reduce anxiety and improve your mood. It can also help you sleep better. Aim for at least 30 minutes of exercise most days of the week. If you don’t have time for 30 minutes, try (3) 10-minute sessions throughout the day.

You don’t have to run or lift weights to get exercise. You can go for a walk, dance, or do some gardening instead.

Learn To Practice Mindfulness

Mindfulness is a type of meditation that focuses on being present in the moment. Practicing mindfulness can help you focus on the present and let go of anxious thoughts about the future. Anxiety often manifests from past events, and finding the root causes of your stress can help you manage it better.

You can practice mindfulness by paying attention to your breathing and to the sensations in your body. You can also try guided mindfulness meditation.

Get Enough Sleep

Sleep deprivation can make anxiety worse. Most adults need 7 to 8 hours of sleep a night. If you have trouble sleeping, there are several things you can try, such as:

  • avoiding caffeine in the afternoon and evening;
  • winding down for 30 minutes before bedtime; or
  • creating a relaxing bedtime routine.

Start a Journal

Writing in a journal can help you manage your anxiety by helping you track your anxious thoughts and see patterns over time. Try to write for a few minutes each day. You can write about whatever you want, but you might find it helpful to focus on your anxiety and how it makes you feel.

Reducing your anxiety takes time and effort, but it’ll be worth it. These simple habits can help you feel better and take control of your anxiety.

If you or someone you know is struggling with anxiety, resources are available to help. The Anxiety and Depression Association of America (ADAA) is an excellent place to start. You can also talk to your doctor or mental health professional.

 

Authored by Admin @ Inspire Your Journey

The challenges we face when our mental clarity isn’t up to our expectations can pile on one by one. We are frantic, in a state of survival. Even so, we are often overwhelmed by simple day-to-day items. There are a few things we can control—and even more things we cannot. Here are five of the best ways to restore mental clarity within our power each day.

Restore in Nature

We often get lost in the shuffle of our daily lives and fail to pause and reboot. A lot of mental fog comes from our lack of connection with nature on a routine basis. If you hit reached your threshold and feel the urge to get away, consider a quaint space in the mountains for any number of days you can tolerate. Try not to rush back into your routine and give yourself wholly to the process of pausing.

Herbal Supplements

It’s possible that you can’t leave your home and take a vacation. In that case, experimenting with herbal supplements is an excellent way to restore mental clarity from the comfort of your home. Ensure you take the time to understand the areas you’re deficient in to grasp which supplements may benefit you entirely.

Herbs like rosemary and peppermint are easily accessible and can support you in your quest. And always consult with your physician before experimentation.

Reduce Refined Sugars

A lot of modern-day brain fog is traceable through our nutrition habits. With much of the food market containing refined and processed sugars, these break down and lead to fatigue, brain lethargy, and dullness in thought processes.

Opting for more natural sugars from various vegetables and fruits can ensure you receive your daily vitamins and minerals. Your body will also process these natural sugars organically compared to the refined versions.

Build a Good Relationship With Sleep

Understandably, it feels like there isn’t enough time in the day. With all the things on the list, including getting eight hours of sleep, getting overwhelmed can kick into overdrive. The best way to feel sharp is by allowing our body and brain to rest. We take on an abundance throughout one day’s wake hours, and the only way to start a new day refreshed is to sleep off the one we finished.

Build a strong relationship with sleep and fine-tune what your body needs to feel rejuvenated. Mental clarity relies on your ability to slow the brain and start over.

Practice Mindfulness

In addition to getting enough sleep, practicing mindfulness during your wake hours can work wonders on our sharpness. Things like meditation, conscious breathing, and self-care techniques can help us shift our daily stressors and pause. The power in slow breaks throughout the day can encourage us to sit with our thoughts and regroup.

There is no right or wrong way to regain mental clarity. Everyone’s stressors and day-to-day objectives are vastly different, and because of that, the way we replenish will vary. The important part is to find a rhythm that works for you and implement it.

 

Authored by Admin @ Inspire Your Journey

If you have low self-esteem, there is no reason to allow those feelings to drag you down. Most people experience low self-worth, at least a little in their lives. The important thing is to overcome those distracting, negative emotions. In these useful tips for becoming more self-confident, you will learn the mindset needed to readjust your thinking when you experience low self-confidence.

Acknowledge What You Have Achieved

It can be easy to lose a positive self-image if you think you have not achieved anything. People with low self-esteem struggle to think of instances when they overcame an obstacle, bested the odds, or proved their worth. If you ever feel lacking in self-confidence, write up a numbered list of achievements. Make sure to add new achievements to the list as they come. Keep it close, so you always have a reminder of your capabilities.

Get a Hobby

It is never too late to pick up an interest or passion. Whether it is knitting, photography, journaling, or anything else, a new hobby has the power to revolutionize the way you think about yourself. Earnestly investing your time and energy into something fresh will remind you how versatile and competent you are. There is a reason so many people point to new hobbies as one of the most useful tips for becoming more self-confident.

Dress for Success

It is true: the way you present yourself on the outside will alter how you feel about yourself on the inside. Among the many reasons men should wear a suit often, one of the most important is it boosts their confidence. Women also experience a similar sensation when they dress their best.

Set Goals

Setting and achieving goals, even if they are only small ones, can elevate your self-esteem far more than you might realize. You want to see yourself getting things done. Whether that involves baking a cake, getting a new job, or cleaning your home, the important thing is that you put in the effort and saw results.

 

Authored by Inspire Your Journey

Are you feeling stressed, depressed, or tied up in knots? Perhaps it’s time to take the show on the road and ditch those negative vibes on a pleasant journey. Not sure if a trip is the best course of action? Here are several ways how travel is good for mental health. Prepare your car, from the tires to the engine, for a safe and happy journey to mental wellness!

A Change of Scenery Is a Good Thing

One of the best ways to stay in a rut is never to change your environment. Sometimes a good cleaning or redecorating is enough to shake up your surroundings and give you a new perspective, but often, you need to pick yourself up and transport yourself to another place. Leaving for a new city, state, or country is a surefire way to take you out of your element and challenge you to develop new perspectives. Your brain craves change to feel better. Give it a whole new world to explore.

Travel Inspires You

Want to feel more creative? Then step out of your culture and into another. While it’s always possible to find creativity at home or the office, going somewhere new will almost certainly drop new surprises, ideas, and inspirations in your lap. Leave your comfort zone, especially in everyday tasks and requirements. Try a new cuisine or explore local art museums and festivals. Consider changing up your wardrobe with a few pieces purchased at local clothing stores. You’re somewhere new, so try new things! You’ll bring back new ideas you can incorporate into your work and life.

You Meet New People

The best way to get out of your head is to get into those of others. Traveling introduces you to new people, conversations, and perspectives. New people provide unique views and the thrill of getting to know a stranger. For extroverts, making social connections is a terrific way to recharge your batteries; for introverts, it’s an opportunity to practice your people skills and make new friends.

You Get To Become Someone Else for a While

Becoming someone else is one more way that travel is good for mental health. When you take a trip, you’re leaving behind your responsibilities, obstacles, and tasks. Become a new person on your journey: someone focused on relaxing, learning, and experiencing life rather than putting themself at someone else’s beck and call. Take time to meditate and ruminate on where you’ve gone and where you want to go and do it while kicking back!

 

Authored by Inspire Your Journey

We all know giving back is just one way to help out your community, but did you know charitable acts can also help you? Explore the mental health benefits of giving back.

Provides Purpose

A lack of purpose can contribute to negative thoughts and feelings about oneself. When you donate your time or money, you instantly become connected to a network of people looking to better the world. This involvement and interaction with other donors and meaningful causes can incite a sense of belonging and purpose, eliminating negative trains of thought.

Encourages Gratitude

The recipient of your generosity isn’t the only one likely to feel grateful after your donation. Charitable acts can help us feel gratitude for the abundance in our lives. The self-reflection that follows gifting resources to others prompts a newfound appreciation for what we have.

Create a Helper’s High

Dopamine, serotonin, and oxytocin are all feel-good brain chemicals associated with joy, trust, and other positive elements that stem from relationships with others. Providing beneficial resources to folks in need and working with like-minded people to do so can spark a rush of these happy chemicals. This is known as the “helper’s high.”

The more you give back, the more your brain will experience this wave of positive chemicals. People who give back are known to have greater overall happiness, decreased susceptibility to depression, and a boost in self-esteem.

Ideas for Giving Back This Summer

If the mental health benefits of giving back have inspired you to act, you can easily get involved. Below, we’ve listed a few ideas you can try to support those in need within your community.

Care Kits

Care kits are simple and impactful resources that you can donate to people experiencing homelessness. Make sure you know what to include in a care kit for someone experiencing homelessness to ensure a meaningful donation.

Monetary Donations

Nonprofit organizations often have tight budgets, which means every monetary donation is a huge help. Always check for details on donation distributions before donating to an organization to ensure your money has the greatest impact.

Volunteering

If you can’t donate money this season, try donating your time! Plenty of charitable organizations accept volunteers, and many of them rely on generous folks for successful operations. Homeless shelters, community centers, animal shelters – you can choose a cause that speaks to you the most.

 

Authored by Inspire Your Journey

We all know that stress can harm our health. It leads to anxiety, depression, and anger, and this unpleasant feeling upsets our bodily systems both mentally and physically. While most activities cannot entirely rid the stressor from our lives, they can distract us for a while—and, sometimes, that distraction provides exactly what we need. Practice a little self-care with the most popular stress-reducing hobbies.

Knitting

When knitting, we repeat a pattern over and over. Amazingly, besides simply being a relaxing motion, our brains enjoy that steady, repetitive flow. It’s a great way to calm fidgety hands.

As a bonus, knitting creates beautiful gifts for friends and family; plus, this generational art form can help us get in touch with the past.

Gardening

Science has taught us that “touching the earth” is a stress reliever, and that is just one of the many benefits of gardening.

Not only are healthy vegetables enjoyable when harvested, but the entire process from beginning to end will reduce your stress.

In late winter, you can peruse the seed catalog while deciding what to grow. Then, before gardening season starts, indoor sowing can begin, which gives us hope for the warmer weather and sunshine. Finally, we can plant and enjoy the rich soil and fresh air.

Jewelry Making

Like knitting, creating jewelry for friends and family is a wonderful gift. This is especially true when using gems and crystals, which are considered to each have their own meaning; with that extra layer of thoughtfulness, you can create something truly unique.

The process itself, with its intricate details, calms your demeanor and improves your mental and emotional health.

Puzzles

Nothing can cause one to become lost for hours quite like a puzzle waiting to be solved. Jigsaw puzzles give us the perfect way to get our minds off other things in life and get lost for a while.

Puzzles are wonderful because they can be done alone or with others. Plus, you can easily leave them on a table for as long as needed if you don’t finish in a day.

Scrapbooking

Scrapbooking is the art of collecting memories into photo books filled with written words and pictures. Not only does this hobby take you down memory lane while reducing stress, but it also gives you a chance to create beautiful photo heirlooms for those you love.

Photography

Photography can take us to many places, whether in our own home or the great outdoors.

There’s something special about walking alone in the woods or around a lake while shooting pictures of wildlife and flowers. Stress disappears as you capture this beauty on a camera.

Even shots at home of the kids will bring smiles as you upload them on the computer.

In conclusion, the most popular stress-reducing habits only work when we give ourselves the time to do so. Creativity allows for the natural release of dopamine in our brains, which relieves anxiety and stress. Not only is the right hobby fun, but it will also improve your mood and health for years to come.

 

Authored by Inspire Your Journey

The poet William Wordsworth once wrote, “Fill your paper with the breathings of your heart.” He knew the importance of jotting down your thoughts and memories on paper before they vanished forever. But journaling is more than simply recording your daily business. It’s about getting in touch with your inner thoughts, and by physically expressing them, coming to understand them. Keeping that in mind, here’s a guide to journaling for good mental health. Simply pick up a notebook and pen, and start writing. Just a page a day—or less, or more—is all you need.

Journaling Is Good for the Brain

The first and most obvious benefit of writing is that it simultaneously engages your intelligence, writing skills, memory, and creativity. Like a muscle, the mind only grows stronger with use, and writing is the kind of exercise regimen you need. Studies have shown that keeping a journal increases a person’s self-confidence and sense of self-awareness. Some researchers have even made the case that it improves the immune system and contributes to better sleep habits, more mindfulness, better memory retention, and more developed communication skills.

Journaling Is a Good Habit That Can Tie in With Others

The nice thing about journaling is that it can take any form. That means you can apply it to many other good practices. You can write a straightforward diary, of course, recording your daily activities and your thoughts and feelings about them. But don’t stop there. Take up a new form of exercise or a sport, and use journaling to chart your progress. Travel a lot? Keep a notebook handy to scribble entries, notes, doodles, and more about your journeys. Have you started collecting some specific type of knickknack? Write about your search. If you like, consider starting an online blog and sharing your thoughts and observations with others. It’s a good way to build up a support network of friends and colleagues.

Journaling Reduces Stress

During difficult times, journaling helps puts things in perspective by revisiting what happened and how you felt, making it easier to decide what to do next. Major life events like marriage or divorce, a major move to a new and different place, or a loved one’s death require a deeper level of thought to process. Writing is the perfect way to do it, combining your sense of reason with your urge to express yourself. Healing remains a slow process, but writing down your thoughts and feelings is a good first step.

Journaling as Preservation

One significant aspect of journaling for good mental health is that it’s a way of preserving a part of yourself. Journals can be intensely private things, and that’s a good thing. But consider making your journal a way to collect your thoughts and observations and leave them for others to discover. It’s not immortality, per se, but it’s one way to live forever.

 

Authored by Inspire Your Journey

Have you ever heard of self-fulfilling prophecies? There is some truth to the notion that how we expect ourselves to perform on a given task will translate into reality. Self-perception is a vital part of life that can hinder or bolster our daily work. Here are a few small ways to boost your self-esteem.

Reset Your Attitude

Our self-esteem rests on our capacity to address our negative self-perceptions and value ourselves for what we are truly worth. Your attitude toward yourself directly impacts your abilities in performance-based scenarios. At work, if you consider yourself unable to perform as well as your peers, you will underperform. Similarly, if you are finishing your degree and believe that you don’t have what it takes to pass a course, you are less likely to put in the effort. Pessimism is infectious and will permeate every action you take until you rid it from your psyche. Be nicer to yourself and believe in your capacity to succeed.

Create a List and Complete It

Sometimes, large tasks feel insurmountably daunting, looming over our days. When we fail to complete these projects, we feel smaller and less capable. Take these projects to task and break them into smaller, more manageable actions. Create a checklist and cross off each item as you complete it. This way, you will see your progress and feel the triumph of success.

Get Moving

Self-esteem problems often stem from feelings of laziness that result from physical inactivity. When we feel stuck in a rut, we become physically rooted in a place or phase we wish we weren’t. Improve your confidence by moving around a bit. Exercise clears your mind and exerts your body to the point of tiredness. Though you needn’t run through a two-hour workout, simply moving will help you realize you can accomplish something.

Own Your Appearance

How we present ourselves is a direct reflection of how we feel inside. If you lose sight of your appearance and overlook daily hygiene, it will impact your self-perception. For example, when you fail to shower for several days, your self-esteem diminishes because you begin to feed into the belief that you are gross or dirty. Take hold of your appearance and own up to your self-presentation. Lay out your clothes and wear something you feel confident in. This trick even works for kids when they pick their own clothes, since the mere act of selection reinforces autonomy and confidence.

Utilize these small ways to boost your self-esteem so you can step out of negativity and into confidence. Mental health struggles are real, and you should always seek help, but there are actions you can take on your own to improve how you perceive yourself. With the right mix of small steps and redirection, you can reframe your entire day, year, and life.

 

Authored by Inspire Your Journey

It’s important to consider how you spend your day, especially if you find yourself struggling with your mood. Everyone has moments of depression and anxiety that can be better managed just by adding some beneficial, stress-relieving activities into their day. Learn about some activities that can help boost your mood by reading below.

Play With Your Pet

If you want a way to get some happy feelings flowing, playing with your pets is always a wonderful option. Giving yourself some quality time with your pet is incredibly beneficial for the mind. Studies have shown that this can reduce stress, blood pressure, and release serotonin. Serotonin is the natural hormone that makes us feel good. Our animals are cute, intuitive, and full of love. Playing or having a good cuddle with your pet is sure to always add some brightness to your day.

Volunteer Work

There are always organizations in need of volunteers to help with various charity projects. The great thing about choosing to devote some time to an activity like this is that you’re also benefiting others. You’re caring for the people and community around you. As one could guess, it’s proven that volunteering can lessen struggles such as depression and even help people live healthier, longer lives. Find something along the lines of what you’re passionate about. When you’re a part of an effort that really speaks to you, it’ll be an even bigger boost to your mood.

Exercise

A great option for an activity to help your mood is some form of exercise. With this, you can’t go wrong. Exercising is not only beneficial for your physical health but also does wonders for the mind. The release of endorphins it provides, along with the enhancement of serotonin production, can improve your mental state over a whole day. When you get into a consistent workout routine, you’ll notice even more positive results.

Take Up Arts and Crafts

Art has always been an effective way for helping our minds. This is an outlet that allows you to free your feelings and turn them into a form of creativity. You can explore drawing, painting, sculpting, or craft making. Any of these can help you deal with your moods. If you look into how crafting can benefit your health, you’ll not only find it can help the mind, but also many other areas of your wellbeing, too.

Try Some Writing

The last of our activities that can help boost your mood is writing. Writing is an activity that has a therapeutic nature unlike many others. It can certainly be a mood booster, especially if you enjoy it as a form of escape. Writing is also central to cognitive therapy used by many psychologists to help those with depression, anxiety, and other conditions. You can turn your feelings into words on paper, allowing you to read it back to yourself and better process them.

 

Authored by Inspire Your Journey

You’ve probably heard of seasonal affective disorder, or SAD. This is a type of depression that many people experience as the seasons change. It’s common for people to feel this way in the winter. Whether you experience this or not, most people can relate to feeling low in energy in the winter. We put together a guide that provides a few ways to boost your mental health in the winter, so read on to learn more.

Go for a Hike

Spending time in nature is great for mental health. Since the cold keeps many people from sitting outside in the winter, getting active outdoors is ideal. Going for a hike is one of the best ways to boost your mental health in the winter. Make sure to wear the proper clothing and consider layering up. It’s also important to wear the right shoes. There are a few things to look for when purchasing winter boots, so make sure you do your research. You don’t want to be cold when you’re hiking, so make sure you’re prepared.

Pick up a Book

Another way to boost mental health in the winter is to pick up a book. Reading is good for you in more ways than one. For example, reading can make you feel calm and help you relax. Many people read before bed for this reason. There are so many books to choose from, and there’s definitely something out there for you. If you don’t enjoy reading, consider listening to an audiobook. You can follow along in the book while you listen. You could also choose a collection of poems or short stories if you only have a few minutes to spare.

Call Family or Friends

It’s easy to feel alone during the winter. Since it’s not always possible to see other people in person, try to call family or friends. Talking to the people you love is a great reminder that you have people who support you, even if they aren’t there physically. You can also video chat with people to make it that much more personal.

 

Authored by Inspire Your Journey