Having healthy self-esteem can make a difference to your mental wellbeing and overall quality of life. Self-esteem is the subjective sense of overall personal worth or value, which is basically how you perceive yourself. It can influence how you navigate life decisions, challenges, and relationships. Self-esteem that is too high or too low, however, can be problematic.

When you are able to balance your self-esteem, you are more likely to trust your judgment, set healthy boundaries, and recover more quickly from setbacks. If your self-esteem is low, you could experience:

• Difficulty accepting compliments
• Fixation on past mistakes
• People-pleasing tendencies
• Self-doubt
• Comparing yourself to others
• Need for external validation
• Negative self-talk
• Trouble setting boundaries

According to research from 2023, self-esteem is linked to many areas of daily life, including relationships and how you feel at work. Self-esteem is closely linked to mental health, with higher self-esteem associated with lower levels of depression and anxiety. Self-esteem is not constant; rather, it can go up and down. You can strengthen your self-esteem over time by developing small, consistent habits. Build a more supportive relationship with yourself and improve your self-esteem today. 

Build A Strength’s Awareness Habit

It is very easy to focus on things that you don’t do well, but all of your strengths deserve equal attention. Make it a habit to reflect on things that you do well, such as being a good listener, showing up on time, being resilient, or remaining organized. Jot down one thing every day or revise moments, during which you handled something brilliantly. That process helps train your brain to see a more accurate picture of who you are. 

Notice And Reframe Negative Self-Talk

The way you speak to yourself can influence how you approach different things in life. It’s safe to say that most people have an inner critic that can quickly point out mistakes or assume the worst in things or people. Rather than silencing it completely, acknowledge this voice when it comes up. Accept that you are having a negative thought whenever it arises. By creating a small moment of awareness, you can step back from the thought instead of believing it instantaneously. You can then question the validity of your thought, or consider what a close friend might say/do in the current situation. Over time, you can start replacing overly critical thoughts with compassionate, balanced reactions. 

Surround Yourself With Supportive Influences

The people you surround yourself with can influence how you see and talk to yourself. Surrounding yourself with positive, loving people can make a big difference in your self-esteem and overall outlook on life. Pay attention to how you feel after hanging out with certain people, or engaging with certain content online. Ideally, lean into relationships that feel safe, respectful, and encouraging. Not everything in life is positive all the time, but consistent support from people around you can make a meaningful difference to your self-esteem. 

Practice Compassion During Setbacks

Every human messes up and experiences setbacks. Humans are imperfect, after all. Don’t interpret mistakes as proof that something is wrong with you; rather, view them as part of the learning or growing process. Self-compassion is about acknowledging something that is hard without adding layers of judgment. For example, something may not turn out the way you hope it to, but there is always a lesson to learn. That way of thinking can help protect your self-esteem in challenging moments. 

Limit Comparison Whenever Possible

It’s so easy to compare yourself to others, especially if you are on social media a lot. Constantly comparing yourself to others can distort your reality and undermine your total sense of worth. You want to build yourself up, not bring yourself down! Whenever you notice that you’re comparing yourself to others, direct your focus back to you, such as your progress, challenges, and timing. Whatever you are doing is unique to you, and shifting your focus inward can help you grow on your own path. 

Keep Small Promises To Yourself

Trust is a key component to developing good self-esteem. An effective way to build trust is by following through on things that you’ll say you will do. Start small by setting a specific goal for yourself, such as planning to cook one nourishing meal this week or going to a yoga class. Maybe you spend 20 minutes on a hobby you enjoy or complete a chore that you’ve been putting off. Each time you follow through with something you set out to do, you are not only completing a task, but also proving to yourself that you can show up and put in the effort. That trust helps reinforce the belief that you can handle difficult things, and consistent small wins like that can build a strong, internal foundation.

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Self-care is exactly what it sounds like: taking care of yourself. That can mean different things for different people. In general, self-care involves carving out a chunk of time, or even a day, to treat yourself properly. Take baths, pamper yourself, engage in meditation, treat your body right, or do any activity that relieves stress and makes you feel great. Practicing self-care can help improve your physical, mental, and emotional health. 

Why Is Self-Care Important?

Self-care is more than just a buzz term circling health and beauty websites. The average person spends so much time working long hours and caring for others, and they often put themselves last. Putting others first is not a negative trait, but it does mean that you may not invest quality time in yourself. It is more than acceptable, encouraged even, to pay adequate attention to your mental and emotional health. Being mindful of your own needs is the ultimate act of self-love.

We invite you to take part in self-care Sunday, which is one day of the week that you take for yourself. Sunday is usually the day because Monday starts the work week, which can be stressful. You can practice on whichever day is your Sunday, just so long as you take the time to press the reset button and recharge. 

Spend Time In Bed

Don’t rush your Sunday morning wake-up. That said, sleep experts do encourage people to practice regular sleep/wake times to establish a healthy circadian rhythm. If you wake up, you don’t have to leave your bed right away. Open a book and spend a little extra time reading in bed. You can even exit the bed, make yourself breakfast, and enjoy breakfast in bed. 

Go For A Morning Walk

This may not be at the top of your self-care to-do list, but taking a quick morning walk is a great way to start the day. You get bonus points if you soak up some morning sunshine as that helps energize the mind and body. Walking is a great way to burn a few extra calories and can help you clear your mind. Take your relaxation up a notch by walking in nature, as that has been proven to improve mood, focus, and creativity.’

Spa Day At Home

Take your self-care Sunday to the next level with an at-home luxury spa day experience. Pamper yourself and let your stress melt away in a warm bath, to which you add relaxing essential oils. Consider putting on light music and dimming the lights. You can also apply a face mask, enjoy some light snacks, and even a glass of wine. Most importantly, mute your phone, relax, and enjoy your day off. You may even find some great at-home spa kits online!

Journal It Out

Journaling is a powerful self-care tool. It helps you clear your mind and release any tension, anger, or frustration within. Journaling also helps you observe your feelings, checking in with your negative emotions and bad experiences. After letting it out on the page, make sure to follow it up with some notes of gratitude, as that helps infuse your mind with joy and happiness. 

Meal Prep

Doesn’t meal prepping take up quite a bit of your time and energy? Although that is one way to look at it, another way to look at meal prepping is that you are caring for your future self. It is very easy to spend hours on social media or binge-watching a show. Make more use of your time by being productive. Stay away from things that drain your energy or harm your mood/self-confidence. Choose a couple meals to prepare so that you have less work to do when it comes time to eat breakfast, lunch, or dinner during the week. 

Meditate

For beginners, meditation can be very challenging, but that’s perfectly acceptable. Meditation is a useful tool to benefit your emotional and mental health. It works to alleviate stress, reduce anxiety, and get rid of negative self-talk. If you find that traditional silent meditation is very difficult, consider experimenting with guided meditation. This can also be a useful practice to do before bed, as it can help relax the mind and improve sleep. 

Social Media Detox

Social media can be very time-consuming and you can spend hours scrolling without any real purpose. Just think: do you need to spend 45 minutes sitting on the toilet? Social media sucks you in and most platforms can be quite toxic. On your self-care day, stay away from anything that can drain your energy or harm your mood. You might find that leaving social media alone for one day a week gives you a better outlook on life.

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As you get older, anxious feelings can stick around longer than usual. If you have noticed this, you are not alone. A lot of people find that anxiety becomes harder to regulate with age, and scientists just assumed that this was a byproduct of aging brains and accumulated stress for many years. New research, however, points to a different culprit: what is happening (or not happening) during your deepest phase of sleep. 

Studying Brain Activity While Sleeping

At UC Berkeley, researchers aimed to understand why anxiety symptoms typically increase with age. The primary question was if sleep played a role. Researchers recruited 61 cognitively healthy adults over the age of 65 with varying levels of anxiety. Each participant spent one night in a sleep lab with EEG monitoring, which is a noninvasive test that records the brain’s electrical activity. They also completed anxiety assessments before and after sleep, in addition to undergoing brain imaging the morning after. 

Researchers also observed a subset of 24 participants over about four years to see how changes in sleep correlated with changes in anxiety. The primary focus was slow-wave activity (SWA), the brain waves that define the deepest stage of non-REM sleep. During this phase, the body does most of its restorative work, and scientists believe the brain does most of its emotional recalibration in this stage as well.

Impaired Deep Sleep Predicted Higher Next-Day Anxiety

The study revealed that participants with reduced slow-wave activity at night reported higher next-day anxiety. That effect was very specific to slow waves. Other sleep features, such as REM sleep, did not reveal the same relationship. Additionally, the link held up after researchers controlled for age, gender, trait anxiety levels, sleep efficiency, and total sleep time. Basically, the determination was that it wasn’t just that anxious people slept poorly; rather, it was that impaired deep sleep disrupted the brain’s ability to regulate anxiety overnight. 

Data from the long-term study confirmed this. Participants in the subset group showed increased anxiety after the four-year period. Researchers noted that they showed expected age-related decline in slow-wave activity over four years. 

What’s Behind This Connection?

Researchers looked at brain imaging to try and find the connection. Atrophy in emotion-processing regions of the brain was linked to a reduction in slow-wave generation. Those areas are the same regions that tend to shrink with age and are implicated in cognitive decline. After analyzing the mechanism behind this change, it was clear that slow-wave activity was fully responsible for the connection between brain atrophy and next-day anxiety. 

That ultimately means that atrophy alone was not causing anxiety. Atrophy reduced the brain’s capacity to generate enough slow waves needed for overnight emotional regulation. Researchers note that despite the presence of age-related brain changes, intact deep sleep may help promote emotional stability. Deep sleep ultimately rescues the brain’s nightly recalibration process. 

How Do You Protect Deep Sleep As You Age?

Slow-wave sleep appears to play a crucial role in overnight anxiety regulation. For this reason, protecting deep sleep as you age becomes paramount. Below, you will find evidence-backed strategies to help achieve a better night’s sleep:

• Keep a consistent sleep schedule because the brain’s ability to generate slow waves is closely tied to your circadian rhythm, the body’s internal clock that regulates sleep cycles. Go to bed and wake up at roughly the same time each day to support the biological processes necessary for deep sleep. 
• Manage stress during the day, not just at night. According to research, daytime stress can shift the architecture of your sleep. Basically it shifts away from deep sleep toward lighter sleep stages. Account for recovery time throughout the day to help persevere your slow waves at night. 
• Limit your consumption of alcohol close to bedtime because it can fragment your sleep, suppressing slow-wave activity later in the night. 
• Research found that exercise can increase slow-wave sleep, especially when done regularly. Even moderate activities, such as walking, can make a difference in your sleep.

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Health experts estimate that there are 40 million adults over the age of 18 that have some sort of anxiety disorder. In fact, anxiety disorders are among the most common mental health conditions in the United States. If you experience mild anxiety that does not require treatment, you may benefit from alternative treatments. With your doctor’s approval, you may use such treatments to enhance traditional treatment, such as anti-anxiety medication or talk therapy. 

The purpose of alternative treatments is to relieve anxiety symptoms and improve overall health without adding unnecessary side effects. While alternative therapies may help reduce anxiety, they may not work instantaneously. You may need to practice them for several weeks to see results. For example, if you are having a severe bout of anxiety, an alternative therapy may not be enough on its own. Continue reading to learn more about alternative treatments that may help reduce anxiety.

Eat A Balanced Diet

According to a 2021 study, following eating patterns that align with dietary recommendations and nutrient requirements may help prevent and treat depression and anxiety. The field of nutritional psychiatry explores the relationship between nutrition, mental health, and mental function. In order to avoid anxiety symptoms, experts suggest that you:

• Eat regular meals, as that can help you avoid low blood sugar, which can produce anxiety symptoms.
• Avoid smoking because nicotine can elevate blood pressure and heart rate, mimicking symptoms of anxiety.
• Eat a well-balanced diet that is rich in fruits, vegetables, nuts, seeds, healthy fats, whole grains, and lean meats. 
• Drink more water to avoid dehydration, as properly hydrated people have a lower risk of stress. 
• Avoid drinking soda to reduce your intake of caffeine and sugar, two ingredients that can contribute to anxiety.
• Avoid foods that are high in sugar because a sugar rush can trigger a panic attack.

Get Plenty Of Sleep

A 2019 study found that sleep can calm and reset an anxious brain. Sleep experts encourage people to get between six to eight hours of quality sleep every night. If you have trouble sleeping, you may benefit from:

• Exposing yourself to bright sunlight early in the morning and reducing blue light exposure in the evening, especially bright screens within an hour or two of bedtime.
• Going to sleep and waking up at the same time every day.
• Getting regular exercise, as physical activity can help burn off energy.
• Taking short naps (15 to 20 minutes) in the early afternoon to avoid sleep troubles at bedtime. 
• Spending more time outside during the day to expose yourself to natural light. 
• Making sure your bedroom is dark, cool, and comfortable.

Avoid Alcohol And Nicotine

People with anxiety often use alcohol and nicotine to relieve symptoms. Unfortunately, that relief is only temporary. Alcohol and nicotine can both worsen symptoms of anxiety and make them occur more frequently. A 2019 study involving teenagers found that the use of alcohol and nicotine increased the risk of mental health conditions. The group that used alcohol and nicotine were in more distress than those who did not. 

Ease Up On The Caffeine

That morning cup of Joe may put a little pep in your step, but having too much caffeine can give you unnecessary jitters. Too much caffeine in your system can decrease your ability to handle anxiety well. According to a 2017 research review, some people can experience anxiety from consuming caffeine in amounts as low as 200 milligrams per day. That equates to about two cups of coffee. Regarding the review, most of the studies involved people under psychiatric treatment, or people with an existing anxiety disorder. 

Practice Relaxation Techniques

Relaxation techniques can be very effective for reducing anxiety. Meditation, yoga, and breathing exercises are just a few techniques that can help you relax the mind and body. Meditation, for example, doesn’t change the world around you; rather, it just changes the way you respond to it. Studies suggest that mediation can help reduce anxiety and improve overall sleep. It changes the brain and body, improving many aspects of physical and mental health. Breathing techniques can be extremely useful, as they can teach you to control your breathing, which can prevent hyperventilating during an anxiety event. 

If your goal is to feel better, consider incorporating these practices into your anxiety treatment plan. They may come in handy when experiencing intense bouts of anxiety.

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Nearly 50% of the American adult population has high blood pressure (hypertension). High blood pressure is defined by a systolic reading of 130 mmHg or greater and a diastolic reading of 80 mmHg or greater. Nearly 45% of adults with uncontrolled high blood pressure have a reading of 140/90 mmHg or higher. That includes nearly 37 million U.S. adults. Additionally, about 34 million adults who should be taking medication (due to hypertension guidelines) may need a prescription or fill a prescription to start taking medication. 

The fact of the matter is that a lot of people have high blood pressure and do not know about it. That is either because they do not go to annual check-ups, or they do not monitor blood pressure at home. At-home blood pressure monitoring is easy to do, but there are many small things that can affect readings. In this article, we cover what you need to know about how to take your blood pressure at home, and how to avoid common mistakes people regularly make.

Common Mistakes

If your blood pressure reading is inaccurate, even by as little as 5 mmHg, you may not be able to effectively manage blood pressure. Essentially, you run the risk of either being prescribed medication you do not need or leaving hypertension untreated. Common mistakes you should avoid include:

• Taking your blood pressure over your clothes
• Taking readings after drinking, smoking, or eating
• Using the wrong size cuff or putting it on incorrectly
• Putting your arm in the wrong position
• Talking during the measurement
• Forgetting to rest and relax before taking blood pressure
• Crossing your legs or having poor posture
• Moving around during the reading
• Taking only one reading
• Failing to empty your bladder before taking a reading

Why Accurate Home Readings Matter

Health experts refer to high blood pressure as the silent killer because it doesn’t cause symptoms. Unless you consistently monitor it, you may not realize your blood pressure is high. Taking your blood pressure at home can help you take steps to keep it under control. The numbers you see may encourage you to exercise regularly, get more sleep, limit alcohol intake, and make smarter, heart-healthy food choices. 

Believe it or not, the readings you take at home are likelier more accurate than when a healthcare provider takes them. That is especially true if you have white coat syndrome, which causes blood pressure to go up each time you step into a doctor’s office or see a healthcare provider. It is usually caused by stress or anxiety during a medical appointment. 

Most people only check their blood pressure once per year at annual check-ups. Tracking it at home can give you a more accurate picture of your heath. The more readings you have, the more likely you are to know what your blood pressure actually is. 

Choosing the Right Monitor And Cuff Size

If you want to have an accurate blood pressure reading, you have to make sure that your monitor and cuff are appropriate for you. Your cuff should fit because if it is too large or too small, the readings will be off. When you select your monitor, look for an automatic, cuff-style, upper arm monitor that fits over the bicep. Finger monitors and wrist cuffs do not yield readings that are as accurate. 

Before you purchase a monitor and cuff, make sure to check the Validated Device Listing. It should be validated in that database. Additionally, pregnant people need to ensure that a device is specifically validated for use during pregnancy. 

Finally, measure your user arm and choose a monitor that comes with the correct cuff size. Once you have your monitor, you should take it to your next appointment with your healthcare provider. They can observe whether you are using it correctly or not, as that will help you get the most accurate readings.

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It’s safe to say that everyone experiences stress at one point or another. After all, stress is the body’s natural response to a real or perceived threat. Anxiety is another symptom of that stress response, and it is also a natural process that most people experience at least once. Problems arise when the stress response is constantly activated, which is when anxiety may become a chronic condition, not merely a temporary symptom. 

Anxiety disorder is the umbrella term for a group of mental health conditions. Although they may manifest differently and result from certain triggers, anxiety is the core symptom. Managing chronic or intense anxiety may require professional help, but you can also develop certain coping techniques. The following tips in this article may help you relieve anxiety symptoms as they arise and before they overwhelm you. Practice them and they may become useful tools for you to manage anxiety. 

Use Aromatherapy

There is some research that suggests that aromatherapy may help relieve anxiety in certain instances. Aromatherapy practitioners and followers tend to report many benefits of using essential oils to improve mental health. Consider using a diffuser, incense, or candle at your workplace or bedroom. Lavender, chamomile, and sandalwood are very calming scents that sooth the senses and help you calm down quickly. 

Use Grounding Techniques

Grounding techniques work to connect you with physical sensations, helping to distract your focus from the stressor. Essentially, you work to interrupt overwhelming anxious thoughts by anchoring yourself in the present moment via sensory input. The 333 rule is one example of a grounding technique. Take a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least one minute on each thing you see, hear, or touch before you move on to the next. A more physical way to ground yourself is to hold an ice cube, splash cold water in your face, or stretch to relieve tension. The 4-7-8 breathing method is yet another grounding technique that activates the parasympathetic nervous system to help calm the mind and body.

Question Your Thought Patterns

It is very easy for unhelpful thoughts to take hold of your mind and completely distort your assessment of something or a situation. A common example is negative self-talk or cognitive distortions. If you feel anxious or feel anxiety rising, challenge your thoughts and ask yourself what is fact and what is emotional reaction or assumption. When you meet your negative thoughts head on, you can often come to a calm conclusion and manage anxiety. 

Exercise More Often

There is a natural rise in some hormones, such as cortisol, involved with the stress response. Engaging in physical activity may help balance hormones, thereby regulating stress and anxiety. Exercise presents an opportunity to step out of your thoughts and focus on the body’s physical sensations, even if it is just for a moment. Low impact exercises like Tai Chi, yoga, Pilates, or brisk walking can help you reduce stress and anxiety symptoms. Physical activity can also boost your mood and calm the mind. Feeling anxious or stressed? Try doing some squats, jumping jacks, push-ups, or lunges for one minute. 

Practice Focused, Deep Breathing

There are many reports of deep breathing helping people manage feelings of stress and anxiety. An easy breathing technique is to inhale for four seconds, hold for four seconds, and then breathe out for four seconds. Repeat this pattern for a total of five minutes to slow your heart rate, which in turn brings about a sense of calm. As mentioned earlier in the article, the 4-7-8 technique is another breathing pattern that aids both sleep and anxiety. Breathe in for four seconds, hold for seven seconds, and then exhale for eight seconds. Repeat until you feel at ease. 

These are coping techniques to help you deal with anxiety in the moment. Managing this condition long-term may require lifestyle and behavioral changes for lasting results. 

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When you’re at work, how often do you hear, “Is it Friday yet?” Do you long for the moment you get to clock out, return home, and relax for the weekend? Taking time away from work, be it a three-day weekend or two-week vacation, can help you reset and relax. Most people gain so much more than relaxation while away from work, even if time away isn’t that long. 

We understand that we don’t need to convince you to step away from the desk and take a vacation. You probably want to escape the hustle and bustle of work and leave your stress behind you as you embark on a vacation to the tropics. If you are like most people in America, you plug away and trudge through life without taking the opportunity to recharge away from anything work-related. 

One study found that many people don’t utilize vacation time for numerous reasons. They may fear pending layoffs, worry they’ll lose progress and be overwhelmed when they return, or feel guilty about leaving the office. Believe it or not, a 2018 survey found that the majority of bosses agree that vacation improves the productivity and focus of employees. It may even help them avoid burnouts at work! Continue reading to learn about some power benefits of taking time off work. 

You Get To Have A Mental Reset

If you work for 1,000 days in a row, you will likely experience anxiety, stress, or some form of panic. Even if you take just one day off, you can help reset yourself mentally and return to work with a clearer head. Mental health experts note that pushing yourself through too many work hours or days of work causes the brain to push back. Your river of ideas may run dry and tasks that were once easy prove extra difficult. The brain and body require rest, and taking time off may reduce cognitive fatigue, while simultaneously enhancing problem-solving ability and reducing work-related stress.

Your Soul Will Thank You

What does this mean, exactly? Taking time off work can benefit the mind and body, but it can also impact you on a deeper, more spiritual level. The soul is the body’s spiritual essence, i.e. who you really are at your core. When you take a vacation, you can tune out the external noise and direct your attention to yourself. Let go of your ego and reacquaint yourself with the essence of who you really are.

Your “happy place” may seem like a lounge chair on a beach with a cold drink in your hand, but it usually means that you can finally let go of daily pressures to reconnect with yourself and regain a sense of pride. It may sound like some hokey pokey nonsense, but getting back to basics can help you hone your intuition and values. This gives you more freedom to explore, learn, and do things that bring you joy!

You May Rekindle Relationships

When you work a lot and become overwhelmed by life, it is easy to push off dates, girls’ nights, hangs with the boys, or friendly gatherings. If that describes you, then you need a break. There is nothing wrong with focusing on your career, but too much focus can make you lose sight of the important relationships in your life. Allow yourself to take off the occasional Friday or go on that trip to Puerto Rico with your partner or friends. You will be glad that you did because time off boosts your mental health and can help you deepen the connection of your relationships. 

You’ll Experience Pure Joy

Taking trips, especially to certain parts of the world, can help give you perspective and clarity about a lot of things in life. A common feeling that accompanies clarity and inner peace is pure joy. It can sometimes take a few days to really settle into your vacation and realize that you are in a completely different space. Once you ease into relaxation mode, you can actually begin enjoying yourself. You can laugh, listen more intently, sleep better, and speak with an intensity that only exists when you are truly immersed in an experience. That is joy, people. 

You’ll Feel More Productive When You Return

There is no shame in hitting the reset button every now and again. That may come in the form of cleansing the body to reset your health, or taking a vacation. You know what a three-day holiday weekend can do for your productivity, now imagine what a whole week (or more) off could do. Some companies outside of the United States found that giving employees more time off to pursue creative endeavors or simply explore more led to better performance at work. Some researchers believe that relaxing and sleeping more on vacation helps people think more clearly and improves focus and productivity upon returning to work. That benefits both the employee and the employer!

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A lot of people feel like they need to do complete resets in order to improve mental health. Social media detoxes, new workout plans, better sleep schedules, and a strict morning routine, ideally all at once, are the changes pushed upon those struggling with mental health issues. When you frame change that way, it can start to feel less meaningful. An all-or-nothing approach is not always the answer, and it can actually put more pressure on people who already feel overwhelmed. 

Research suggests that lasting behavioral change occurs when you perform small, repeatable actions instead of a sweeping transformation. This is where micro habits enter the equation. We are talking about things that take five minutes or less to complete and help reduce stress, regulate emotions, and help you gain a greater sense of control. You can manage them easily and fit them into your daily routine. Consider the following gentle and doable micro habits to help get you started on a better mental health journey. 

Move Your Body In A Way That Feels Fun

Want to feel better and quickly improve your mood? Movement is the easiest way to achieve that, and you don’t have to engage in hours of physical activity to do so. Even in short bursts, physical activity helps improve circulation and signals safety to the nervous system. It even prompts the release of feel-good neurotransmitters like serotonin and dopamine. Find a way to move your body that makes you happy, be it a dance class, Zumba in the park, or a game of tag with your child. You can even dance for one song in your living room and take a break to stretch. Those five minutes of activity do more for your mental health than you realize. 

Use Temperature And Ritual As A Reset

Believe it or not, small sensory shifts can be very powerful. When your thoughts are tangled or your stress response is activated, you notice changes in the body. Bringing yourself into the present moment can help you anchor yourself and avoid spiraling out of control. For some people, that reset comes through a simple change of temperature at the end of a shower. Perhaps you turn your shower to cold water in the last 20 seconds right before you are done. That can help reset the mind, in addition to a long list of other benefits. If cold water does not appeal to you, a brief step outside for fresh air, splashing cold water on your face, or placing your hand on your heart to take a few deep breaths may do the trick. The goal is to ground yourself in your body through a physical change to gain a mindful reset. 

Put Your Thoughts On Paper

A crowded mind can cause you to engage in unhealthy habits, such as doom scrolling or snacking. Whether you know it or not, you are doing something to distract yourself from the discomfort. A brief journaling session is a great way to release all of that tension. Do not push thoughts away; rather, give yourself the opportunity to let them move freely through you and onto the page. Set a timer for five minutes and just write freely without structure. You do not have to sound insightful because the purpose of this exercise is to give those swirling thoughts a place to land. Moving them out of your head and onto the page can give your nervous system the space it needs to settle down. 

Return To Your Comfort Rituals

When stress levels are high, it can feel grounding to do something familiar. Perhaps you rewatch a clip from your favorite show, listen to an album you love, or reread a chapter of a book that inspired you. Even if it seems small, predictability can calm the nervous system. There is a reason that certain songs, stories, or shows become comfort picks. The brain already knows what happens next, which reduces the cognitive load and creates a sense of safety. If your thoughts feel heavy or overwhelming, that steadiness matters a great deal. Keep a short list of things that comfort you on your phone. That way, you can easily access things that calm your mind in moments of stress or anxiety.

Build Micro-Moments Of Connection

There is great power in connecting with others, pets, toys, etc. Connection is protective for your mental health, but it doesn’t have to be time-consuming or elaborate. Brief moments count, too! Take a second to focus on an interaction, making full eye contact during a conversation or playing with your pet. Put your phone away and share a few undistracted minutes with a loved one to help shift your nervous system out of the fight-or-flight response and into a more regulated state.

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The use of lavender to promote relaxation, reduce stress, and promote healthy sleep is far from a new discovery. Since ancient times, people used lavender in baths and herbal medicines to help calm the mind and body. Can lavender really make a difference for your sleep, though? And what does a homemade lavender spray actually do for your nightly rest?

The Science Behind Lavender’s Benefits

Research indicates that lavender may help with sleep because it has a calming effect on the mind and body. These calming effects are not simply folklore; rather, lavender’s active compounds, including linalool and linalyl acetate, help the body feel more at ease. Through various studies, researchers have observed: 

• Lavender may help you unwind before bed, fall asleep more quickly, and sleep more soundly. A 2019 study revealed that lavender may improve melatonin levels in the body, which may improve overall sleep quality. 
• A 2019 meta-analysis found that lavender may reduce stress and help calm the nervous system. 
• The scent of lavender can help lower blood pressure and heart rate. One trial from 2020 found that inhaling the aroma of lavender essential oil for 30 minutes helped reduce feelings of stress, anxiety, and depression. 

What Is A Pillow Spray?

There are various recipes, but a pillow spray is basically a simple mixture that you spray on or under your pillow, or on your bed sheets, before you go to sleep. Ideally, it contains essential oils that help promote relaxation and better sleep. Lavender has a subtle, soothing scent that does not overwhelm you as you prepare for bedtime. You can spray generously, but keep in mind that too much may be intense. 

Lavender And Sleep

Lavender can help a lot of people, but it may not work for everyone. If you have difficulty falling asleep or struggle to sleep through the night and lavender does not seem to make a difference, make sure that you have good sleeping habits. The homemade lavender pillow spray in this article will work better if you use it in conjunction with the following habits: 

• Avoid alcohol, caffeine, and heavy meals too close to bedtime. 
• Take a break from screens at least an hour before bedtime. 
• Go to bed and wake up at about the same time every day, even on the weekends. 
• Keep your bedroom cool, dark, and quiet, although you can use a sound machine if that helps you relax.
• Maintain a relaxing bedtime routine that signals the body to go to sleep. 

Ultimately, lavender is a simple, safe, and natural way to aid stress reduction and promote better sleep. You can experiment with the lavender pillow spray, in addition to enjoying a lavender bath or lavender tea before bed whenever you feel stressed. Should the problem prove to be more serious, you may have to establish other stress management techniques, or figure out the root of your sleep troubles. We only hope this pillow spray helps you sleep soundly through the night. 

Homemade Lavender Pillow Spray

Ingredients:

• 2 ounces witch hazel
• 10-20 drops lavender essential oil

Instructions:

• Pour the witch hazel and lavender essential oil into an amber glass spray bottle. Close the bottle and shake well to combine. Use the spray when ready, but exercise caution when using essential oils around children or pets.
• Store the lavender spray in a cool, dry place to preserve freshness.

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The post Homemade Lavender Pillow Spray For Better Sleep appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

You want us to let you in on one of the easiest, most accessible, stress-relieving habits out there? Journaling is one of the best wellness tools that people do not use as much as they should. Not only can journaling help reduce stress and anxiety, but it can also spark self-discovery and promote gratitude. 

It is too easy to get overwhelmed by negative or worried thoughts that arise. If your thoughts do not serve you, you do not have to believe them. Journaling is a great tool to help you separate who you are as a person from thoughts that come up. So whether you are new to journaling or trying to resume an old habit, these tips should help set you up for journaling success. 

Start Slowly

Your first entry does not have to be a novel. In fact, biting off more than you can chew can deter you from journaling again. It is usually beneficial to have a time limit for your journal entries in the beginning stages of journaling. That helps relieve the pressure of getting started, but should you feel inspired with your flow then you can write more even if the timer goes off. The main takeaway is to start slow and then you can write pages as you get more comfortable with the habit. 

Set A Time To Journal

In addition to setting an amount of time to start journaling, you should also journal at the same time every day to develop the habit. For some people, it is beneficial to write down thoughts at the beginning of the day. Others find relief when they write down their feelings or thoughts before they go to bed. You can also try to anchor your journaling habits to other habits you already have, for example, when you drink coffee in the morning or during your lunch break. 

Pick Simple Tools

Journaling does not require a leather-bound notebook and a quill. In fact, you can use a note pad and regular pen or pencil to start. As long as you have something to write on and something to write with, you can start journaling. If you don’t like the practice of handwriting, consider using a blank document on your laptop or note-taking app on your phone. If you find it difficult to sit down and write, consider voice recordings, which you can then transcribe to see your thoughts on the page. 

Pick A Theme

In order to sharpen your self-awareness, jot down your feelings about a specific situation every day. You could start by writing one of the following themes: 

• This is what happened today. 
• I’m thinking these thoughts.
• I’m experiencing these feelings.

When you stick to a theme like that every day, it makes it much easier to start the journal. Over time, you can expand your journaling to include different topics, themes, or prompts. 

Try Using A Prompt

A prompt helps you start writing when you are not sure what to journal about. Prompts can also help you get to know yourself more intimately. You can try to experiment with one of the following prompts to encourage regular journaling:

• Describe something you fear or love doing and why. 
• Write about your dream vacation. Where would you go? What would you do, eat, or drink?
• Write about someone who inspires you and what traits of theirs that you admire. 
• Write about your favorite childhood memories. 
• Go out into nature and write about what you see or how you feel. 
• If you wake up tomorrow with everything you have ever wanted, how does that make you feel? Where are you? Who are you with? What are you doing?
• Describe a fictional character that reminds you of yourself and what makes you see yourself in the character. 
• Write about things in your life that you are grateful for, be they big or small. 

Journaling for a few minutes every day may help reduce stress, boost overall well-being, and allow you to reflect on what you need/want in life. To make it a habit, start with a few minutes every day at a certain time, using a prompt if necessary. You will see that your journaling habits change over time as you get more comfortable with the process. There is no specific or right way to journal!

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The post How To Start Journaling appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.