Daily Inspiration for the Mind
Did you know there is a link between our physical health and our mental health? Our physical health outwardly reflects our mental health and vice versa. Physical activity can boost your mood and increase your self-confidence.
To reap the benefits, exercise 20-30 minutes every day. It can be as simple as a walk on your lunch break or biking to and from work. You will feel better after your sweat session and be ready to tackle any problem that comes your way!
Imagine your stress as a balloon. The more air (stress) you pump into the balloon, the closer it gets to popping. Instead of putting off self-care until you just about to pop, consider different ways to release some of that air.
If you're coming to the end of your rope, book 15 minutes in your schedule for screaming. Yes, screaming.
Screaming can help us release some of that built-up stress and can provide immediate (but not necessarily long-term) feelings of relief. Consider your environment, of course, you don't want your neighbors to think you're being robbed or hurt, but simply taking a pillow into a quiet space in your house and screaming into it until you feel calmer can provide enough release to function if you are really stressed out.
Recent research indicates that regular social engagement helps to maintain your mind and your memory with age. Those that frequently socialize with others reportedly live longer and have decreased feelings of loneliness, stress, and anxiety.
Spend more time with the people you love. Surround yourself with a solid support system. Take part in social activities. Join a sports team or group to meet others with similar interests. Don't isolate yourself when you are feeling down. Talk to a friend or a family member. Become mentally strong and engage with the people around you!
Practicing daily gratitude can have a significant impact on your mental health. Rather than complaining, count your blessings. Flip your perspective. Gratitude practice can boost self-confidence, increase happiness, improve your relationships with others, and promote better sleep.
Find 5 things each day that you are grateful for in your life. It can be as simple or as small as that one cloud in the sky. Rid yourself of toxic emotions. Fill your life with positivity and happiness!
Did you know that simply drinking more water can have a positive effect on reducing stress levels? Dehydration can certainly add to our stress, and every organ in our body needs fluids to function properly. Being well hydrated helps to lower the levels of stress hormone cortisol, thus decreasing stress's overall effects on our system. Your heart rate increases when you're really worked up about something as well, so you're more likely to lose fluids in this state.
Topping up your water intake might not solve all of the problems leading to your stressed state, but it can help your body and mind to feel more regulated as you work past them. It can also help reduce headaches caused by stress, further easing your mind from more troubles!
Having a pet can provide helpful and healing health benefits. While it seems like a no-brainer that coming home after a hard day to a loving creature who thinks the sun rises and sets based on your command is incredibly heart warming, there are a surprising amount of studies that show the scientific reason for this. The unconditional love Whiskers and Fido provide us can help those of us with self-esteem issues, and logging tummy-rubs and cuddle time can lower our blood pressure and reduce stress.
When we spend time with our pets, our body releases the calming hormone oxytocin, which can counteract stress hormone cortisol. It's no wonder we feel calmer when we see those furry faces! We knew they were good for our hearts, who knew they were so good for our health?
Daily Inspiration for the Body
Losing sleep can have a haphazard effect on how we process emotional events and how we respond to stressful situations. Harvard Medical School has found a link between sleep deprivation and psychosis, or a loss of contact with reality.
While there are definitely extremes when it comes to the definition of that word, at the core, it indicates that the more sleep deprived we are, the less we are able to trust our perspective, and when faced with something that elicits an emotional response, we are less likely to be able to react rationally to control our reaction, or even to interpret it properly.
Did you know that being too hot can keep you from getting enough sleep?
Depending on where we live, our natural inclination is to bundle up for bed, especially in the colder climates. Piling on slippers, popping a hot water bottle under the sheets, and adding an extra cozy blanket or two is par for the course, but it could be preventing you from getting a full night's sleep.
Our body temperature actually starts to fall the closer we get to bedtime, and being cooler helps us to get a better night's rest. If you've been feeling more tired than usual, you might just be too hot through the night! Of course we need to feel comfortable, and that's going to be different for all of us, but experiment and see if it makes a difference!
We bet you have a routine for your workouts, your job, and your morning habits on the way there (coffee anyone?), but do you have a solid practice when it comes to preparing yourself to drift off to dreamland?
Most of us are so busy, we're lucky if we remember to brush our teeth and lotion up before we collapse into our beds. But establishing healthy habits to get us ready for snoozing can have a dramatic effect on our overall quality of sleep.
Simple tricks like taking a bath, reading a book, even meditating or deep breathing all create the calming effect your body needs to send signals to your brain that we are ready to get some shut-eye.
Did you know you can self-impose a sleeping disorder? Psychophysiologic insomnia is one of the most common and difficult types of sleep disorder to treat. When you worry about not getting enough sleep, lying there thinking about it can start a cycle of sleeplessness and anxiety that can cause weight gain, stress and insomnia.
The next time you've had no rest, try not to stress about it when you get back under the covers the following night. Reading a book, having a warm bath and listening to music can help you stop thinking about sleeping, and actually give you some shuteye before you work yourself up into a larger issue!
Sleep is critical to the way we learn and maintain information and memories. When it comes to these areas, it can be broken into 3 functions or stages - Acquisition, Consolidation and Recall. When we recieve new knowledge from studying, taking courses, reading, etc. that's called Acquisition. Recall is our ability to access that knowledge after our brains have stored it away.
In between Acquisition and Recalling our knowledge is the stage where our brains turn new information into a stable memory - Consolidation. Researchers at Harvard say that the all important Consolidation process happens when we sleep - which is yet another reason to make sure we're catching enough zzzs!
Did you know that watermelon contributes to good body hydration and promotes weight loss?
Watermelon is among the most moisturizing fruits because it’s composed of over 92% water. Water plays a vital role in the elimination of toxins, the regulation of the body, the temperature, the nutrient supply and the oxygenation of cells.
Watermelon should be part of your menu, especially if you want to lose weight. With its great wealth of water, fiber and antioxidants, it will help keep your stomach full for a long time and at the same time contribute to the detoxification of your body.
Daily Inspiration for the Soul
Today's Mantra: "I respect other perspectives and frequently take inventory of viewpoints I hold that do not serve me. I am a student of life; everyone and everything is my teacher."
Today's Mantra: "I am resilient and can be calm even when things are unclear and unexpected. I always find the positive in all situations."
Do you know which chakra activates will power? In the center of your body is your solar plexus chakra that is linked to our determination and courage. Linked to the vibration of the color yellow, it can make us feel energetic and bold like the sun when it's in balance.
Simple ways to balance this chakra are situps, plank pose, breath of fire and bringing more yellow clothing or decorations into your life.
The muscles in your solar plexus are exercised when you laugh so getting a good dose of humor regularly can increase your optimism and brighten your outlook.
Today's Mantra: "I pay attention to my thoughts and only choose positive thoughts. This is my superpower."
Today's Mantra: "I am strong, I help people see the strength in themselves. I am a humble and find my self worth in my values and virtues and not external appearances."
You can activate your Third-Eye chakra to increase your connection to your intuition!
Eating purple foods like purple grapes, plums, eggplants and chia seeds can help you open your Third-Eye. Wearing or meditating with certain crystals will also activate this chakra. Amethyst, labradorite, and lemurian quartz can help you access your intuition as well.
Any exercise where your head is below your heart (an inversion) allows blood to flow to this energy center to help stimulate and activate it.