It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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The body goes through many changes during perimenopause, menopause, and postmenopause. These changes can affect how women feel and the way the body functions. It can be a frustrating and difficult time, as women can experience increased anxiety, sleep disturbances, cognitive impairment, mood swings, and depression. Roughly 85% of women report experiencing varying degrees of these symptoms during these three stages. 

Why does the body go through these changes during these stages of menopause? Health experts note that intricate neurotransmitter and hormonal changes impact the brain and cells within the nervous system. Cognition, sleep, and mood are significantly impacted by these menopausal changes, contributing to the physical and mental changes. As with most things, symptoms vary from person to person and each menopausal individual may experience these changes in varying severity. 

Women can address these symptoms with different lifestyle changes, supplements, and medical interventions. The most underrated way to address these symptoms, however, is through mindset shifts. According to research conducted by menopausal experts, the way women and society approach menopause can make it an empowering time, not a dreadful experience. 

Cultures That Embrace Menopause Experience Better Outcomes

Menopause is shrouded in mystery and shame for women in most western cultures. A 2023 survey of women in the United States found that 60% consider menopause to be stigmatized. A study from 2023 found that 83% of women felt that the menopausal symptoms were stigmatized. Additionally, 37% of women said that they felt shame associated with their own symptoms. Other research indicates that nearly 50% of women do not feel informed enough about menopause, and 60% say they didn’t learn about it until they started experiencing symptoms. 

By changing the cultural narrative surrounding menopause, women may feel more empowered about facing menopause. There are other cultures around the world where women do not fear menopause, which correlates to fewer symptoms. In Japan, for example, the word for menopause is konenki, which translates to “renewed energy.” It is a new phase of life that women should not dread. Interestingly enough, research has found that Japanese women report fewer struggles during menopause than women in the United States. 

Mindset Shifts To Make For Menopause

The way women approach menopause can change how they experience it. Now that there is more information about the topic, women can stay more informed. Additionally, they don’t need to feel shame or hide the fact that they are going through the different stages of menopause. It is a time of transition and there are inevitable changes that need to occur in the body. That said, there are mindsets and outlooks that can help make menopause a greater experience. 

Menopause Can Serve As A Time For Professional Growth

From a professional standpoint, menopause can serve as a time for growth and renewed sense of self. Many women report that they experience the height of their careers during menopause. They are wiser and have more life experiences, in addition to being more sure of themselves. Embracing that power can make a huge difference in the workplace. By being more self-aware and accepting of bodily changes, women can let go of worry. A 2023 survey found that the majority of women don’t feel supported in the workplace during menopause. That means that there is room for a cultural shift around menopause! 

Shed Expectations Of Youth And Fertility

Quite literally, menopause marks the end of having a menstrual cycle. That sets off hormonal changes in the body, resulting in common menopausal symptoms. This time should not be viewed as an ending; rather, look at it as a new beginning. There are no constraints of fertility, the monthly cycle, and unattainable expectations forced on women during their younger years. Menopause can be a liberating experience if women shed those expectations of fertility and youth! When women free themselves from those expectations, they may feel more grounded and powerful, even while experiencing hormonal changes and bodily changes. 

A Time For Rediscovery

Sometimes, it is perfectly acceptable to be selfish. Menopause, much like other moments in life, is a transitional phase, meaning there are opportunities for rediscovery. Part of the process is physical, as there are many physical changes that happen during menopause. But a lot of menopausal changes can be caused by a disconnect between the mind and body. The body responds differently to things it used to do, which can affect how women think about themselves. For example, workouts that used to be effective are no longer effective. Decreased estrogen levels can make it harder to build lean muscle mass. That can be frustrating, but it can also be a time to discover new ways or techniques that support the body. 

By developing a growth mindset and being curious and open, it is possible to be rewarded with another third or half of life that holds opportunity and creativity. During menopause, women can focus on themselves and learn how to approach things differently. Advocating for the self can be very powerful!

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During or after a stressful situation, it is very common for people to speak to themselves in a negative way. The way you speak to yourself can make all the difference as to whether you spiral out of control or not. If you have a mantra that can help you establish a sense of calm during times of stress, you may avoid overwhelming panic. That can help give you the strength to move on!

Within the past several years, researchers have identified that self-compassion can help you cope with stress. People with higher self-compassion have healthier coping mechanisms in times of stress. On the other hand, people with lower levels of self-compassion tend to use harmful coping mechanisms that only intensify feelings of stress, according to 2021 research. Regardless of stress, self-compassion is a powerful tool that can propel you through the best and worst of times. 

Self-compassion is one of the most powerful coping and resilience tools you have as a person. It is readily accessible in your tool belt, but not everyone uses it. Fortunately, you can practice being more compassionate towards yourself. Like most things in life, practice makes perfect. To help start you out on the right path, consider the following mantras and information about self-compassion. 

3 Self-Compassion Mantras That Beat Stress

During times of stress, or a stressful situation, you can choose from one of these mantras. Each one covers a component of compassionate self-talk. 

• Mindfulness: This is difficult, but it is only temporary.
• Common humanity: I’m not alone.
• Self-kindness: I’m here for you. What do you need right now?

Put them together like this, “This is difficult for me, but I’m not alone. Other people have gone through similar situations, too. Hey, self, I’m here for you. What can I do for you right now?”

While you are reciting these mantras, you can incorporate soothing self-touch, which is a practice that can help enhance stress reduction. Place your hands on your body, such as touching your face, holding your hands, putting your hands on your heart, or giving yourself a hug. Soothing touch can help reduce stress hormone levels and stimulate the vagus nerve, releasing oxytocin, the feel-good hormone that helps you calm down and feel better. 

What Is Self-Compassion? 

Defined as the ability to soothe yourself with non-judgemental kindness, self-compassion is a powerful tool that can help you reduce stress. Statistically, the more self-compassion you have, the fewer mental health challenges, such as anxiety, depression, and stress, you will face. Self-compassion is like a muscle, which will strengthen if you condition it. That just takes practice and some mild discipline on your part. 

Now, there are three integral components to self-compassion: mindfulness, common humanity, and self-kindness. Self-compassion also helps you avoid isolation, self-judgment, and over-identifying with your stress, which causes you to be overwhelmed by it. Continue reading to learn more about the three aspects of self-compassion.

Mindfulness

Mindfulness is a pretty straightforward word, but it can be a hard practice to put into place. Ideally, you direct your full focus to what you are doing, the space you are moving through, and what is happening. This sounds relatively easy, but the mind tends to wander. Don’t ignore your stress, or it will become a problem. Stress that you store in the body only builds on itself, and that leads to chronic stress, which is associated with other health problems. Some powerful and easy mindfulness-related self-compassion mantras are:

• This is difficult, but only temporary.
• It’s hard to feel this way.
• Stress is painful and difficult.
• This is just a moment of difficulty that will pass.

Self-Kindness

If a friend was in the same stressful situation or feeling the same feelings, what would you tell them? Now, tell yourself the exact same thing. Self-kindness is truly about supporting yourself, covering yourself with loving warmth, and finding out what you need to get through the moment. Self-kindness is basically emotional self-care, and practicing it can make stress feel less intimidating. Sometimes, all you need is to be assertive and establish boundaries with other people. Other times, you may suffer from stress, but you have the power to give yourself emotional support. Here are a few self-kindness mantras to practice:

• What do I need right now?
• I have permission to give myself the compassion I need.
• I am going to get through this
• Let me be kind to myself in this moment.
• What do I need in order to be well?

Common Humanity

The third and final component to self-compassion is common humanity. Everyone experiences stress because that’s part of life. Once you realize that stress is common and that everyone else is going through similar situations, you can feel better and make the situation less overwhelming. Here are a few examples of common humanity mantras:

• Stress is just a part of life.
• I’m not the only one experiencing stress.
• There is nothing wrong with feeling this way.
• Stress is part of being human.

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Can we safely call this the “Superhero Sipper” smoothie? Well, the great thing is that we don’t need to ask for permission to praise the healthy powers that fruits and vegetables offer! This green smoothie is a refreshing blend of cucumber, apple, kale, ginger, mint, and lime, and it will save the day…and potentially your health. This incredible combination of ingredients contains some impressive health benefits that will make you feel like a superhero.

A Little About The Ingredients

• Persian cucumber: These cucumbers are crunchy and crisp, providing lots of water to help you replenish bodily fluids. It also contains vitamin C, which works to enhance the health of your skin.
• Kale: The mighty, powerful super green goddess of the smoothie world. Kale is naturally rich in iron, protein, vitamin K, folate, magnesium, and other antioxidants that help contribute to glowing skin and better immune function. Just make sure that you discard the thicker stems, otherwise your smoothie will have a bitter taste.
• Apple: For a slightly tart yet sweet flavor, we recommend that you choose a Granny Smith apple, but you can opt for the apple of your choice, especially if you have one on hand already. Apples provide lots of fiber, which helps to keep the digestive system functioning smoothly. It also helps you stay full between meals.
• Ginger: Offering a spicy kick that’ll get your heart pumping and your metabolism fired up, ginger makes for a wonderful addition to this smoothie. Exhibiting anti-inflammatory, antioxidant, and antibacterial properties, ginger may help reduce inflammation and pain in the body.
• Lime: This is the zesty zinger that adds a burst of citrus to this smoothie. Believe it or not, fresh lime juice helps promote alkalinity within the body, despite containing citric acid. Lime juice is rich in vitamin C and other antioxidants that may help fight off colds and infections.

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Did you ever think to combine cauliflower and broccoli to make a unique salad? Nobody wants to eat large florets of raw cauliflower or broccoli, which is why this salad is as far from that as possible. Think of this salad as more of a raw rice bowl because it calls for riced cauliflower and broccoli. Simply pulse together the raw cauliflower and broccoli florets in a food processor to rice them up! After that, you can begin making this powerhouse salad.

Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, an antioxidant compound that may reduce the ability of cancerous cells to multiply. In doing so, sulforaphane may help slow the growth of tumors, or at least reduce their ability to spread. Because sulforaphane is extremely bioavailable, you do not need to combine other nutrients with it for optimal absorption. Simply eat cruciferous vegetables to provide your body with this antioxidant compound.

Besides the impressive nutritional profile, this salad provides lots of life and color. Although we only have a certain number of ingredients in this salad, you can add more if you want to. Great additional ingredients include red cabbage, carrots, collard leaves, and radishes. The ingredients we’ve chosen work well with an Asian-inspired dressing, so we hope you enjoy it. Let us know if you like it, or if you made it your own, in the comments below.

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Before you even know about practical habits that promote motivation every morning, you have to understand willpower and motivation itself. Motivation is what fuels your actions, e.g. the reason for pursuing a goal. Willpower is essentially a mental muscle that can help you resist easy short-term gratification. By resisting a simple pleasure like grabbing takeout instead of cooking at home, you stay committed to your goals. Consider the following in regards to motivation and willpower:

• Motivation can change: It is completely natural for motivation to ebb and flow. You may feel incredibly enthusiastic one day and low energy the next. Being able to recognize this change can help you manage expectations and maintain strategies to keep motivation alive. 
• Willpower is finite: Like any muscle, willpower can experience fatigue over the course of a day. When you set up habits to encourage motivation, make sure that you don’t solely rely on willpower, or else you will burn out. 
• Internal and external motivation: Internal motivation comes from personal values or passions, while external motivation can come from rewards, outside pressure, or recognition. By harnessing the power of internal motivation, you can help sustain your energy in the long-term. 

Set Clear And Achievable Goals For The Coming Day

A common reason for an unproductive day can be because you don’t have a plan in place. Without the right system to organize the tasks you need to accomplish, you may feel overwhelmed or unable to right the ship. The best thing to do is make a to-do list the night before or first thing when you wake up. By setting clear and achievable goals for the day, you can remain organized and motivated. If you already have a to-do list that is quite long, consider scaling down to one to three of your most important tasks. If you still feel overwhelmed, figure out what the first step is and create momentum to carry you through to your next task. 

Prepare The Night Before

If you want to be successful in the morning, prepare the night before. When you prepare for the coming day, you can help decrease decision fatigue, reduce stress, and begin your morning on a positive note. Preparing at night means you have less to do in the morning. If you can prepare any part of your daily tasks the night before, make that a habit. Consider the following ideas:

• Prepare your meals: Have a quick breakfast, such as overnight oats or chia pudding, ready to go. Have your leftovers or meal prep in a container, even if you work from home. 
• Plan your outfit: Choose your clothes and accessories the night before to eliminate the morning stress of figuring out what to wear. 
• Organize your space: Tidy up your workspace and living area a little bit because a clean environment can help you remain calm and keep you focused.
• Set up your tea or coffee: If you enjoy tea or coffee in the morning, prepare it the night before. This small habit means that you will have less to do in the morning. 

Create A Morning Routine

A routine that works for one person may be different for another person. Setting up a morning routine can be a powerful way to start your day and stick to your goals. If you can jump right into productivity, then you may not need a routine. If you need an extra boost to organize and boost productivity, consider including following ideas in your routine:

• Exercise: Whether you walk around the block or do some squats and push-ups, physical activity in the morning can release endorphins, which boost motivation and mood. 
• Wake up early: Waking up early usually means that you have to go to bed earlier if you want to get enough sleep. Having extra time for self-care in the morning can change the way you approach your day, though. 
• Journal: Journaling is an easy practice to help you release your thoughts and feelings. You can express gratitude, set intentions, or just vomit words to let out some steam. 
• Mindfulness: If you want to clear your mind and set positive intentions for the day, spend a few minutes practicing meditation or mindfulness. Five to 10 minutes is perfectly sufficient!
• Eat a healthy breakfast: Finish your morning routine with a nutritious breakfast that contains protein, healthy fats, and fiber. Such a breakfast will help kickstart your metabolism, give you energy, and keep you full until lunch. 

Establish A Consistent Sleep Schedule

A solid foundation for morning motivation begins the night before. Maintaining a consistent sleep schedule, i.e. waking up and going to bed at the same time, helps regulate your body’s circadian rhythm. Sleeping for seven to eight hours a night can help you feel refreshed and ready to tackle the day. To maintain a consistent sleep schedule: 

• Limit screen time before bed: Blue light from screens can disrupt the body’s production of melatonin. Avoid screens at least one to two hours before bedtime. 
• Create a relaxing bedtime routine: Start practicing calming activities, such as reading, meditation, or stretching, to help wind down before bed. 
• Set a bedtime: Ideally, you go to sleep and wake up at the same time nearly every day. Make sure that your bedtime allows for seven to nine hours of sleep and stick to that schedule, even on the weekends, in order to help reinforce your body’s sleep/wake cycle.

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Each year on the third Monday of January, we observe Martin Luther King, Jr. Day (MLK Day) in the United States. Although it is a federal holiday, it is also a chance to reflect on the work that still needs to be done to establish racial equality. This year, aim to make this holiday more than a day off from work. Take the time to select and consider how you can get involved in civil rights issues around the world. 

Dr. Martin Luther King, Jr was born on January 15th, 1929. Best known for his work as a civil rights leader, King dedicated his life to working on racial equality and ending racial segregation in the United States. On MLK Day, we remember his life and achievements, but it took quite some time for Congress to make King’s birthday a federal holiday. 

A Brief History Of MLK Day

The bill first came to vote in the U.S. House of Representative in 1979, but it fell five votes short of the number required for passage. One argument against this day was that it would be too expensive, as a national holiday requires payment for federal employees. The other argument was that it would go against the longstanding tradition to have a holiday that honored a private citizen. King never held public office and, at the time, only two other figures had national holidays: George Washington and Christopher Columbus. 

The King Center sought out support from the general public and corporate community. It was Stevie Wonder’s release of the single “Happy Birthday” that truly popularized the campaign in 1980. Six million signatures were collected to petition for Congress to pass the law, which was the largest petition in favor of an issue in U.S. history. President Reagan, who initially opposed the holiday, signed a bill to create a federal holiday honoring Dr. King on November 2nd, 1983. On January 20th, 1986, the holiday was observed for the first time, and in the year 2000, all 50 states observed MLK Day for the first time. 

MLK Spent His Wedding Night In A Funeral Home

When MLK married Coretta Scott in June of 1953, they couldn’t stay in a hotel that would allow them, as African-Americans, to spend the night. What did they do? The newlyweds spent their first night as a married couple in an African-American-owned funeral home. Five years later, they were able to take a second, more pleasurable honeymoon in Mexico. 

His Birth Name Was Michael

At birth, MLK was given the name Michael King Jr, meaning that his father was Michael King. Later, his father changed his own name to Martin Luther, after the Protestant Reformation leader. He changed the name of his son when he changed his own name. 

The Most Famous Portion Of The “I Have A Dream Speech” May Have Been Improvised

Most people are aware of the first few sentences of this historic speech. It begins with, “I have a dream…,” and his “March on Washington” speech was very long. It was long enough to have been pre-written ahead of time. Historians, however, believe that King ad-libbed his most famous words on the day he gave the speech, August 28th, 1963. The ideas were similar to some that he expressed previously, but he delivered them in a uniquely powerful, memorable way. 

MLK Delivered That Speech To Over 250,000 People

As previously mentioned, MLK’s most famous speech was the “I Have A Dream” speech that he delivered at the Lincoln Memorial in Washington, D.C. He said “I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character.” He gave the speech at the “March on Washington for Jobs and Freedom” event. The goal: to promote equal rights for all. Over 250,000 people listened to MLK speak that day, in awe of his words that would inspire future generations. 

There Are Over 900 Streets Worldwide Named For MLK

MLK is one of the most important figures that promoted equal rights via nonviolent tactics. He is a common namesake for streets and boulevards around the world. There are over 900 streets that bear MLK’s name. About 70% of those streets are in the Southern United States, with over 100 streets in King’s home state of Georgia.

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If there is anything better than a soothing, warm bath, it is an upgraded bath infused with intention and a ritualistic touch. We are, of course, referring to spiritual baths, and this article details how to draw one for yourself and how they benefit you. Plus, we provide five recipes to get you started on the right foot.

What Is A Spiritual Bath?

A spiritual bath, or ritual bath as some people call it, is the idea of coupling a hot bath with intention. By submerging the body into the water and your intent, you can get more out of your relaxing experience. This practice dates back to the days of Ancient Egypt, Greece, Israel, and India. Even modern-day baptisms use this practice that has taken place throughout human history.

The great thing about spiritual baths is that you can do them on your own. It doesn’t have to be a large demonstration; on the contrary, it can be a beautiful, solitary experience. In addition to the ingredients you add to the water, you can incorporate soul-nourishing or spiritual tools that you enjoy. Do your best to avoid any chemical products, including shampoo, conditioner, shower gels, or bubbly soaps. Instead, opt for Epsom salt, essential oils, herbs, and other natural ingredients. A saltwater soak is also a powerful way to cleanse the body’s energy.

The Purpose Of Spiritual Baths

A spiritual bath is a bath that refreshes the body and soul. It is easy to look at it like this: you feel one way before a bath and another way once you step out of it. That “cleansed” feeling goes beyond the feeling of a clean body. You often feel renewed and relaxed after a bath, so incorporating intention and a spiritual element can enhance the total experience.

What is the “purpose” of a spiritual bath, then? If anything, your intention determines the bath’s purpose. Generally speaking, the purpose is to allow yourself the time and space to be mindful and present in your body. During your bath, you can allow the internal and energetic healing that comes from that space to work with you. Cleansing is healing and inspiring, which is potentially why spiritual baths can have a grounding effect. 

How To Create A Spiritual Bath

Anybody can add ingredients to a bath and soak in it for a given amount of time. To create the perfect spiritual bath, we suggest you use the following instructions:

• Declutter your space and clean the bathtub before you draw the bath. The energy of the tub should be pure and fresh. 
• Fill the tub with water at your desired temperature. You can bring candles into the bathroom and light them around the tub. 
• Add two handfuls of bath salts, either Epsom or Himalayan. You can also use homemade bath salt infusions. 
• If you want essential oils, drop a few drops into the bath, but make sure you don’t add them freely. Too many drops can irritate the skin.
• While you soak in the bath, aim to gather your thoughts and think positively. You can recite a mantra or intention, or repeat positive affirmations in a meditative state. A gratitude practice is also excellent during a spiritual bath. 

5 Spiritual Bath Teas

Spiritual bath teas involve ingredients that complete your intentions and affirmations. Each combination gives a different spiritual cleanse, making each bath unique. Here are some combinations to enhance your baths. 

Beauty Cleanse

Ground oats work to soothe skin, providing relief from irritation and inflammation. Their saponins can also absorb dirt and oil, which helps clean your pores. Add one or two cups of ground oats to your bath with optional orange essential oil. Massage the oats into your skin to rid yourself of dirt and negative energy. During this bath, use the affirmation, “I am beautiful in mind, body, and spirit.”

Abundance Bath

Smudge your tub with white sage and add some bay leaves, chamomile, and about one cup of Himalayan salt to the tub. Bring your citrine and place it on your tub, visualizing the things you want to attract more of into your life. During this bath, consider the affirmation, “I am a magnet for everything I desire.”

The Full Moon Bath

Wind down for the evening and make this bath the focal point of your night. Grab a pen and paper and write out a list of things you want to let go of, from beliefs to build-up stress. Take that list, rip it up, and throw it in the trash. Pour in a few drops of lavender essential oil and eucalyptus essential oil and about a cup or so of Epsom salt. Place your favorite crystals around the tub to purify the energy. You don’t need an affirmation for this bath because the goal of it should be to release everything and begin anew. 

New Moon Cleanse

Grab your Epsom salt, lavender essential oil, and maqui berry powder for this cleansing bath. Stir the ingredients and your bathwater will turn a dark blue hue. Place your amethyst and clear quartz crystals around the tub, along with a few of your favorite candles. Enter the bath setting new intentions for the coming week. Repeat the affirmation, “I have the power to create my reality.”

Lavender Love Cleanse

This bath helps you harness self-love and energy to reinvigorate yourself. Use rose petals, lavender essential oil, and about one cup of Epsom salt for this bath. Bring rose quartz crystals and place them around the tub. During this bath, you can use the affirmation, “I love myself unconditionally.”

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The beginning of the year is full of excitement and ambition. You have renewed energy to tackle your goals, whatever they may be. It’s a reset, a fresh start to move forward from the previous year. It is also a time of reflection because you get to think about what you did last year and how you can improve this year. Part of this process is letting go of what doesn’t work for you and creating a space for growth and opportunity. 

It’s not always easy to realize thoughts, feelings, or behaviors that hold you back. These negative patterns can cause you to self-sabotage and prevent you from reaching your goals. You don’t have to be a self-help guru to take back control of your life! A handful of rituals and routines can help nourish your mind, body, and spirit so that you can welcome the new year. Turn the page and start writing the next chapter of your life in a more empowered state because you can do it! 

Declutter Your Space

Out with the old and in with the new! Researchers note that inhabiting a cluttered space negatively impacts your mental health.This contributes to higher levels of stress and anxiety because breathing a sigh of relief proves difficult if you know that your entire house is a mess. You probably know how good it feels to walk into a clean closet and actually find the things you want to find. Maybe you walk into your child’s room and finally see that toys are in their proper places. When you organize your home, you feel empowered because you accomplished something and can finally relax. 

Burn Some Sage

Get the good vibes going and positive energy flowing by burning some sage once you declutter your space. For millennia, people have used sage to open or close a ritual and cleanse the air by increasing that space’s vibration. The antimicrobial and antibacterial properties of sage help to clean the area, and research suggests that the aroma alleviates stress and boosts overall mood. Just like burning incense, burning sage can help you both clear your head and cleanse your space. It’s a great ritual to begin the year anew. 

Write Down Your Reflections

If the beginning of the year is about cleansing, it is helpful to write down what you want to cleanse from your mind and body. Try to identify the source(s) of your struggles from the past year, for example, a toxic relationship or bad habit. It may feel uncomfortable to tap into this darker energy because intense feelings may arise. Writing all of this down is a way of purging your mind, and the beauty is that there is no right or wrong way to do this. Allow your pen to flow and don’t think about structure as you release onto the page. This ritual should help your emotions flow out in a fluid stream of consciousness. Once you finish writing, you can do a bonus ritual, during which you burn that paper in a safe receptacle and environment. 

Wash Away The Previous Year, Literally

There’s nothing like a soothing bath after a long hard day. Now imagine what it feels like to take this soothing bath after a hard year! Add some Epsom salt, essential oils, or other things that help promote relaxation or stress reduction. We recommend eucalyptus essential, peppermint, lavender, or tea tree essential oils for relaxing aromatherapy addition to your bath soak. With essential oils, a little goes a long way, so don’t add too many drops! 

Meditate And Let Go

Recently, there is a lot more buzz surrounding meditation, probably because people need it now more than ever. Finding a moment of zen is very rare, which is why intentionally carving out time to meditate can benefit your mental and physical health. For this final ritual, find a quiet, relaxing space and light some candles or burn incense. You can even play some soothing music if you don’t enjoy the quiet. 

Take a seated position, or lie down, and close your eyes once you are comfortable. Take five to 10 deep breaths to center yourself, breathing in through your nose and out of your mouth. Direct your attention to areas of tension in the body. Imagine a soothing ray of light shining on those areas, filling them with warmth to cleanse the stress away. Take 10 deep breaths and then try to identify any negative thoughts or emotions. You may notice grief, anxiety, or fear surfacing in your quiet mind. Welcome the emotions and then let them go with every exhale. Continue inhaling and exhaling until you don’t feel that these feelings or emotions are weighing you down anymore.

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The dazzling lights, the snowy weather (location dependent), the caroling (if that’s your thing), and family time mean one thing: the holidays are here. Although that isn’t how everyone’s holiday season plays out, a lot of people associate those things with the holidays. On top of the general holiday and end of the year stress, dealing with family members can prove quite challenging, especially if you have a narcissist in the family. 

There is no need to let one sour grape ruin the bunch. How do you shrug off their behavior and handle the narcissist in your family? The following tips should help you deal with the narcissist because you may not be able to avoid their presence this holiday season. Here’s what to know. 

Always Prepare In Advance

Psychotherapists agree that you should have a plan of action before dealing with the narcissist at your family holiday gathering. Take the time to reflect on the types of boundaries you need to establish. Consider asking yourself how much of your time and effort you want to give to this person. What can you do to make sure that this person’s behavior doesn’t interfere with your holiday joy? Figure out what you are willing to tolerate and where you’ll draw the line in the sand. 

Take Some Time For Yourself

Dealing with a narcissist can be frustrating. It’s almost as if they are trying to bother you on purpose, draining your energy with every second you interact with them. Psychologists explain that toxic people do their best to put you down, insult you, and make jokes about something you’re sensitive about. They do this just to get a rise out of you because they thrive when you squirm. Now that you know that, you can have the wherewithal to take a break and resist the temptation to snap back in person. Be mindful of your own boundaries!

Stay True To Your Boundaries

You can have boundaries, but lacking the ability to keep them in place will only cause you pain. Some people may have a misconception about boundaries. “Please don’t ask me about politics,” is not a boundary. Your boundary should really be, “If you ask me about politics, I will not respond.” The difference between those two statements is that one sounds more like a question, while the other is a firm directive. Don’t wait for the other person to change because you have the power to change yourself. You may not need to change the narcissist’s behavior, because you can take action and adjust to the situation. “I will not participate in family gossip,” is another boundary you can set. 

The Gray Rock Method May Help You

If you have a plan in motion and set your boundaries, you may want to experiment with the gray rock method. This is a method that can help you deal with people who have dark personality types. The gray rock method involves you becoming as boring and uninteresting as a gray rock. Employ this method when you have to interact with a narcissist. Respond in a monotone voice and keep your interactions brief. Minimizing conversations and speaking without real engagement can invite fewer interactions from the narcissist. 

Have A Plan If You Need A Break

If everything you do and plan for goes down the drain, make sure to have an escape route. This is the ultimate way to plan! Check in with yourself throughout the night to ensure that your energy has not been zapped. Remove yourself from the party if necessary, even if that means taking a phone call, walking your dog, or going to the bathroom to regroup. Be sure that you recharge by talking to someone you love before you re-enter the situation.

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