You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

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A 2021 study found that people who practiced mindful meditation during COVID-19 reported better mental health than those who didn’t. Those participants also felt that it was easier to be more aware of their surroundings, while simultaneously connecting with inner feelings. By practicing mindfulness, you can benefit the mind and body, and this doesn’t have to be a trivial or difficult thing. Simple breathing exercises, yoga, or other small daily habits can improve mindfulness. 

What Is Mindfulness?

Mindfulness is a sense of awareness of your surroundings and your internal state of being. A mindfulness practice, then, helps you acknowledge your thoughts in a healthy, productive way. In doing so, you can avoid destructive habits or behaviors that cause stress. You can use mindfulness as a tool to mediate stress and promote relaxation. Modern practices tend to focus on meditation, attention, relaxation, and observing passing thoughts. 

In recent years, many reports have stressed the importance of mindfulness and how to practice it in the workplace. Expert advice or blog posts don’t always explain how to make mindfulness a sustainable practice. The following hacks can help you make mindfulness a daily habit. The goal is that you won’t need to think about mindfulness one day in the future because it will be a natural part of your day.

Find Mindfulness Role Models

Find people in your life that are very centered or grounded. If you don’t have these in your family or friend group, consider finding inspiration online or on social media. Allow these people to inspire you and lead you down a more mindful path. Perhaps you follow an Instagram profile that gives you new daily affirmations. Mindfulness can help you realize your happiness via regular practice!

There Are No Mistakes

A lot of people think that there is a right way to practice mindfulness. In reality, there are no mistakes, and it can take 10 to 200 days to make mindfulness a habit. Everyone makes mistakes, but the great thing about mindfulness is that you will eventually start to embrace it as your daily reality. One day, you will unconsciously be in the moment, but be kind to yourself as you begin your journey. 

Record Your Intentions

It can be beneficial to create a mindfulness mantra that you use as a trigger, for example, when you need to direct your focus to the present moment. It can be helpful to maintain a journal to track why you want to make mindfulness a daily habit. In this journal, you can release your frustrations or anything you want to let out. At the same time, write about the small, beautiful moments and then see which entries bring you more joy. Documenting your mindfulness can help cultivate more of it!

Don’t Censor Yourself

It is very easy for the mind to think about nothing and anything all at once. Yogis refer to the constant whirlwind of thoughts as “the monkey mind.” When practicing mindfulness, the goal is to witness these thoughts without attachment or judgment. Turn one of your senses in another direction and aim to become more aware of the moment, even if it is mundane. There is something very beautiful about observing yourself in the present!

Focus On The Benefits

As you engage in mindfulness practices daily, focus on the benefits you may or may not notice. Do you regularly engage in old, harmful, self-sabotaging routines? Is there anything different about you or the way you behave? Humans are naturally goal-oriented, which is not always a bad thing. Mindfulness is about the journey and commitment to the practice. Instead of focusing on a specific goal, empower yourself by realizing what you’ve gained along your journey.

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It’s not always easy to be optimistic about everything in life. Depressing news stories, world events, global warming, low self-esteem, or self-doubt can lead to a pessimistic or negative way of thinking. If you tend to look at the glass half-empty, it can be difficult to just change your outlook on life from one day to the next.

If you know people who are overflowing with positivity, you may be able to learn a thing or two from them. Being around that type of energy is very contagious and it’ll most likely rub off on you. If you don’t have those types of people in your life, the following tips may help you maintain a more positive mindset. 

Find Your Reason

In order to become a more positive person, you have to find your reason. When you know why you want to be more positive, you can have more clarity on what you want out of life. What you need to do to cross that bridge into positivity can help you set meaningful goals. Once you find your sense of purpose or understand what you want to do in life, you actually boost self-confidence. That allows you to pursue things in a more focused manner and it adds more dimension to your life. If you’re struggling to find your reason, consider making a vision board and go from there!

Surround Yourself With Positive People

As we were saying earlier, the people you surround yourself with have a great influence on your mindset and behavior. If you want to be more positive, consider taking inventory of the people you have in your life. Are they constantly judging and spewing negativity? If they are, you may need to refresh your friend group and invite more positive people into your social circle. Positivity is infectious, and you may need to make the assertive move to set boundaries with the negative people in your life in order to protect yourself. 

Practice Daily Gratitude

If you want to be more positive, a great habit to develop is practicing daily gratitude. Take time every morning or evening to write down three to five things you’re grateful for. Many people find that doing it first thing in the morning helps set a more positive tone of rate day. You can also practice journaling for five minutes or so to write down why you’re grateful and how you want to be more positive. Just make sure to maintain consistency and always remind yourself to resolve conflicts before the day comes to a close.

Be Present Where Your Feet Are

What does this mean? When the going gets tough or you feel that you’re stretched too thin, being positive can seem impossible. In order to maintain a positive attitude in times like those, try your best to remind yourself to be present where you are. Instead of trying to juggle 12 different things without intention, focus on one thing at a time. That can help you assert control in your life and be more intentional with your time and energy. When you give 100% of yourself to the thing, task, or person who requires it, you will feel more accomplished and better about yourself. 

Develop A Positive Morning Routine

One of the best ways to be more positive is to set yourself up for success each day. That can mean different things for different people. Some people may benefit from hitting the gym, while others may benefit from journaling, meditating, or sitting down for a healthy breakfast with your partner. Developing a ritual every morning can help you be more deliberate with your time, which ultimately boosts productivity and helps encourage positivity.  

Prioritize Self-Care

If you want to maintain your mental and emotional health, you need to prioritize self-care. By caring for yourself, you can help manage stress and handle things in a more calm manner. According to several studies, engaging in regular self-care practices can help reduce feelings of anxiety and stress, and increase motivation and productivity. Schedule a little time each week to engage in self-care if you want to be a more positive person.

Take Accountability

The final tip for anyone who wants to be more positive is to take ownership over your own life. You, and only you, are responsible for your own happiness. Don’t wait for someone or something to magically make things better. Take accountability and put in the work. You are worth it!

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Work emails arrive late at night. Texts from coworkers inquire about upcoming projects that are nearly due but far from finished. A call from a boss breaks up your evening all because he wants an update on something you’ve already told him about. All of these things interfere with personal life and cause stress. In fact, recent data shows that 65% of Americans say that work is a top source of stress, and that happens to people who both love and hate their jobs. 

Women, in particular, face a unique set of challenges at work. We hope that bosses aren’t diminutive to women, but we all know that this is a reality many women face. Childcare and interpersonal relationships, according to Johns Hopkins Center for Mind-Body Research, are very common work issues that cause stress. The research notes that stress occurs when there is an imbalance between the demands of a specific situation and a person’s resources for managing it. 

The brain is like a center for stress, being responsible for organizing how the body responds to stress. This happens throughout the day, whether you realize it or not. That’s because stress is a normal part of life, but stress doesn’t have to get in your way. There are ways to help you manage stress and create a better balance between home and work life. 

Common Sources Of Work Stress

For most people, stress can be traced back to the workplace. That’s true for people who both love and despise going to work. Although stress can take a toll on the mind, it typically produces physical symptoms. For women, the most common sources of work stress include:

• Work-life balance: American women spend more hours working than ever before, which means they have less time for personal obligations. Statistically, women shoulder the majority of the caretaking burden, meaning women are still the primary caretakers for children. Women are also more involved in elder care, so they have caretaker obligations at the beginning and end of life. 
• Technology: Laptops, smartphones, and other mobile devices make their way into our personal time. Although you may leave the office at 5 o’clock, you continue to check your email while laying in bed. Perhaps you respond to work texts or calls while cooking dinner. The ever-present nature of technology makes it more difficult to leave work at work. That is a problem for everyone because it becomes harder to unplug at home. 
• Relationships: It’s no secret that some continue to struggle with pervasive issues, like sexism or discrimination in the workplace. Other women don’t have to deal with these struggles, but they may want to telecommute or maintain nontraditional work hours for the sake of personal obligations. Employers aren’t always flexible and dislike these types of arrangements.

4 Ways To Cope With Stress

Sleep

Health experts cannot put enough stress (no pun intended) on the importance of sleep. Most people neglect sleep or develop certain habits that interfere with a healthy sleep schedule. Sleep is the body’s way to rejuvenate and lack of sleep will only increase the stress you experience from work. Experts suggest that you wind down two hours prior to going to bed by stopping work and avoiding screens. Studies suggest that the use of mobile phones can ruin your ability to get a good night’s sleep. Don’t look at them until you are ready to go to bed! Additionally, steer clear of caffeine too late in the day.

Social Support

Everyone has a social network, which can sometimes act as a stress buffer. Your friends, or close circle of trustworthy people, can support you and connect with shared experiences. Both connectedness and friendship are necessary for being able to cope with stress. Your group doesn’t have to be large; rather, it just has to consist of people you love and trust.

Exercise

Sometimes, you just have to move. Incorporating regular movement into your day, especially if you spend most of your day sitting at a desk, can help lower stress levels. You don’t need to engage in vigorous exercise. Short daytime walks outside can help elevate your mood. Some evidence shows that short bursts of exercise are actually more effective at reducing stress than a long workout at the end of the day. That saves you time and you get the same benefits. 

Find Happiness

If everyone knew where to find happiness, the world may look a lot different. It’s your responsibility to seek out pleasure and joy, prioritizing hobbies and things that you enjoy on a regular basis. Spend time with family, involve yourself with community programs, learn a language, or play music. When you have purpose and meaning in your life, your stress levels are much lower, and you feel better about yourself as a person.

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In a world that is seemingly out of your control, taking care of yourself in little ways can make a huge difference. Eating foods that nourish the body, mind, and soul is one of the easiest ways to do this. Caring for yourself via your diet can help keep you in tune with your hunger cues, but the foods you eat also influence your mental health. In fact, what you put on your plate can increase the production of dopamine, your body’s feel-good hormone.

What Is Dopamine?

Dopamine is a type of neurotransmitter that the body makes. The nervous system uses it to send messages between nerve cells, which is why scientists refer to dopamine as a chemical messenger. Dopamine also plays a role in how you feel pleasure, helping us strive, focus, and find interest in things. The body spreads it along four major brain pathways, and you don’t notice it until a problem arises. Too much or too little can lead to varying health issues, including Parkinson’s disease, although other conditions are much less dire.

It’s hard to pinpoint a single cause of most mental health disorders and challenges. Researchers speculate, though, that they are often linked to too much or too little dopamine in different parts of the brain. Some research shows that attention deficit hyperactivity disorder (ADHD) may be due to a shortage of dopamine. Drug misuse and addiction is often because drugs satisfy the brains’ natural reward system. Repeated drug use, however, raises the threshold for that kind of pleasure, meaning you need to take more of that drug to get the same dopamine rush. At the same time, drugs make the body less able to naturally produce dopamine. If you want to naturally increase dopamine levels, though, the following foods may come to your aid.

Coffee

In moderation, coffee exhibits several health benefits, especially if the coffee beans are high quality. Drinking a cup of coffee a day can help increase dopamine levels because caffeine signals the body to produce additional dopamine. You don’t necessarily have to drink coffee to help the body produce more dopamine. Matcha, chocolate, green tea, and other caffeinated teas can increase the body’s dopamine production. Consider a morning cup of caffeinated tea or coffee an investment in your overall mood. 

Foods High In B-Vitamins

If the body is low in B-vitamins, it is unable to produce enough dopamine, according to health experts. Vitamin B6, specifically, is essential for the synthesis of many neurotransmitters, including dopamine, serotonin, GABA, and melatonin. Most B-vitamins are fairly easy to obtain from a variety of food sources. In the case of vitamin B6, you can easily include more of it in your diet by eating avocados, pistachios, quinoa, bananas, sunflower seeds, nutritional yeast, acorn squash, chestnuts, hazelnuts, oranges, sesame seeds, and tomatoes. 

Nuts And Seeds

Nuts and seeds contain heart healthy fats and vital protein, but they also contain an essential amino acid that works with dopamine. Nuts and seeds contain L-tyrosine, which the body breaks down and converts to dopamine. Peanuts, almonds, pumpkin seeds, and sesame seeds, for example, are great sources of L-tyrosine. Anytime you want to boost your happiness, snack on some high-quality nut butters and trail mixes.

Chocolate

Sweet treats are tricky when it comes to dopamine because they work in two ways. Sweets tend to produce serotonin, the feel-good hormone, in the body. Chocolates also contain small amounts of phenylethylamine (PEA), a compound that stimulates brain cells to release dopamine, according to studies. PEA is also associated with falling in love! That said, the quality of chocolate is very important. Ideally, you should consume fair-trade dark chocolate instead of chemically manufactured candy bars. 

Probiotics

There is a clear connection between the gut and brain, with scientists referring to the gut as the second brain. Certain species of bacteria that inhabit the gut are capable of producing dopamine, which may positively impact mood and behavior. Although research is limited in this area, some studies suggest that, when consumed in enough quantities, certain strains of bacteria may reduce symptoms of anxiety and depression. Dopamine production likely plays a role in the way probiotics improve mood, but more studies are necessary on this topic.

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If you subscribe to astrology and are interested in your partner’s sign, you likely understand that the stars may influence compatibility. Some signs are more compatible than others, with some signs having the ability to reach power couple status. You may also know that the wrong sign may not gel with your lifestyle and personality. Who is the best match for your sign and what signs are the best for each other? Read on to find out. 

Power couples in the zodiac world may not always be your typical astrological matches. Earth signs go well with water signs and fire signs go well with air signs. What makes a true power couple, though? The belief is that a dynamic energy has to exist between the signs to inspire each person to reach goals. Your partner should bring something to the table that you don’t bring yourself. Not only does this create a great match within love, but also in the workplace. 

Leo And Virgo

A power couple to the core, Leo and Virgo help uplift each other to bring out the best in one another. Both signs are typically confident within their own working spheres, and they each have a desire to do something purposeful. Together, Leo and Virgo can create something big, because Leo has a strong vision and Virgo executes it. Leo can easily get Virgo in check, which is crucial because the Virgo sign tends to overthink things. At the same time, Leo has concrete ideals and creative goals, but may not always know how to put them into action. It is Virgo’s self-oriented detail that helps Leo’s dreams come true. 

Aries And Aquarius

It’s the dawning of the age of Aries and Aquarius, because there is never a dull moment between the two. This makes the relationship very exciting. Both signs are very adventurous and up for anything, so they tend to try new things and have a great time during the process. Other couples may grow tired of each other, but Aries and Aquarius never tire of each other’s company. They love doing things together as a unit, making them a powerful force. 

Virgo And Scorpio

Virgos are very analytical, critical, and dedicated to service. They are ruled by Mercury and have a mutable modality. Scorpios, on the other hand, have a fixed modality and tend to be deep, intense, and occasionally mysterious. Virgo and Scorpio do really well together because they create an unexpected magic that is somewhat of a healing mix. Both signs have a knack for interrogation and analysis, and they both love to see the various layers of things. Scorpio appreciates Virgo’s stamina and they build a solid foundation of trust, which is atypical for either sign. The power these two have on one another is truly special because if they agree on a vision, then it is set in stone.

Libra And Gemini

Intellectual connection is at the core of a relationship between a Gemini and Libra. The mind is very sexy and interesting to both of these signs. Both signs are mentally motivated, so they enjoy learning more and more about each other as the relationship progresses. Because these signs understand and appreciate each other, they make for an excellent match. That means that they work great together to achieve one common goal, all the while keeping the peace by offering knowledge, friendship, and understanding. 

Leo And Sagittarius

This is the motivational pairing that keeps on keeping on. Leo is a self-reliant and ambitious sign, so it’s natural that it would pair with a sign that is equally as strong. Sagittarius sign is equally motivational, very hopeful and forward-thinking. The power comes from the fact that these signs treat each other as king or queen, and they never settle for the bare minimum. They continually strive for the best, especially when it comes to each other’s happiness. 

Pisces And Scorpio

This is a very intuitive couple because these zodiac signs can get in each other’s minds and know what each other is thinking. It’s almost as if they think the same ideas or feelings themselves! Scorpio and Pisces aren’t just interested in intellect; they also have a thirst to understand the body and soul, learning what makes the other person tick. Because they want to know everything about each other, they create a powerful pair. They hold high respect for each other and they aren’t afraid of being romantic, no matter how over-the-top or mushy it is.

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“The best way to multiply your happiness is to share it with others!” Helping others is the way we help ourselves.

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“Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.” – Dalai Lama XIV. It takes a great person to be a good listener. We rise by lifting others. Like if you would have done the same.

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We rise by lifting others. Like if you would have done the same. ‘If you stop for one second and do something, everyone is happy. You pay it forward and it comes back to you twelve-fold.‘ – Mariska Hargitay

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With spring just around the corner, the time has come to start the de-cluttering process. The days are longer and the flowers are blooming. Not to mention, that closet or garage may be overflowing! Many people cannot wait to go through their personal inventory and get rid of unnecessary things, while others consider it to be a daunting task. As intimidating as it may be, there are many health benefits that stem from spring cleaning. This article highlights exactly what they are. 

Cleaning the space in which you work or live can provide a host of health benefits. The stress of clutter, or lack of general organization, is enough to drive a person mad. From not finding the things you need to feeling guilty for not using the things you have, a cluttered space contributes to a cluttered life. According to several psychology studies, there is a direct connection between an untidy home and negative psychological impact. When you organize and get rid of the clutter, you can benefit your mental health, but also your physical health. Continue reading to learn how spring cleaning your home can improve your overall health.

Boost Happiness

Although the act of cleaning may not make you happy in the moment, having a clean and tidy home can increase happiness. The satisfaction that comes from cleaning may improve mood and promote better self-image. Several surveys identified that clutter creates more frustration, as it is a visible signal that things are not in the place you want them to be. Clutter can negatively impact self-esteem, increasing cortisol (stress hormone) as a result.

Prevent Illness

There are many high-touch surfaces in the home. From doorknobs and cabinet handles to countertops and refrigerator shelves, many surfaces can harbor germs. Minimize the spread of bacteria and viruses by giving the home a deep clean. Many people took it upon themselves to put more effort into cleaning as a result of the COVID-19 pandemic. Don’t let this motivation to clean slip away as the world reopens. Keep the immune system strong by regularly cleaning the home, especially the sink, toilet, fridge, and counters. Additionally, wash your produce before you consume it to help prevent food-borne illness. If you need chemical-free cleaning products, click here. 

Encourage Healthy Diet And Physical Activity

There are many studies that link a clean home with being more active and choosing healthier food options. This is because the state of your home can set you up to make healthier decisions. Additionally, spring cleaning may help motivate you to reset your healthy lifestyle. If your New Year’s resolution was to eat better and exercise more often and you feel off the wagon, spring cleaning can re-inspire that drive. Clear out the physical realm to clear up your relationship with food, people, and even technology and substances. 

Reduce Risk Of Injury

Did you know that more than one in four adults over the age of 65 fall each year? That accounts for three million emergency room visits, according to the Centers for Disease Control and Prevention (CDC). Take steps to prevent falling in the home by decluttering your space. A clean home can help prevent injuries like slips, bumps, falls, and trips. When you have a clear path, especially if you are an elderly adult, the risk of injury is much lower than someone who has to walk over obstacles just to get to the kitchen. 

Improve Focus

When you keep your space tidy, you can positively influence your mental health. Psychologists say that people have an easier time thinking clearly and they sleep better in a cleaner space. A clean home also makes it easier to find things, which can help reduce stress in the heat of the moment. Several studies found that a clutter-free home can improve a person’s ability to focus. A home that’s in disarray makes it more difficult to organize your thoughts. Clear your clutter this spring and you’ll find that your mental space increases, along with your focus and attention span. 

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