Daily Inspiration for the Mind
Over 5% of the world’s population suffers from depressive episodes. You are not alone. Try to connect with friends or family. Talk to someone. Take a mental health day when you need it.
There is no shame in knowing when you are struggling. Mental illness is not a sign of weakness. It takes a lot of strength to seek out the help you need. You are courageous. You are strong. And you will persevere.
An interesting new finding tied to anxiety, stress and sleep deprivation is called 'FOMO,' or, the Fear of Missing Out. This type of anxiety is seen in people who feel so uncomfortable without their smartphones and electronic devices, they start to stress out about missing what's going on. While we all like to keep in touch, this is seen more in those who are tied 24/7/365 to their communication devices, desperate to be in the know and included as much as possible.
While keeping that blue light going right before bed can contribute to trouble falling asleep, it has obvious other risks attributed to it. If you identify with this and feel genuinely concerned about your addiction to your devices, have a chat with your doctor. If you've just been a little more obsessed than usual, and are noticing your attachment taking you away from normal activities you enjoy, practice shutting down for a few hours a day, and especially before bed!
Setting and achieving regular short-term and long-term goals can have a positive impact on your mental health, but do you know how? Personal goals provide motivation and a sense of purpose. Achieving your goals gives you a sense of accomplishment and self-worth, leading to good mental health.
Set SMART goals. Write down goals that are Specific, Measurable, Attainable, Realistic, and Time-oriented. With the use of the SMART method, you have a higher chance of accomplishing your goals. You are in control of your life!
Feeling more on edge than usual? Some of us feel a weird combination of lethargy, low mood and reduced ability to handle normal stress in certain months of the year. This is called Seasonal Affective Disorder, thought to be brought on by lower levels of serotonin, a neurotransmitter that affects our moods and higher levels of melatonin, which also affects our mood and sleeping patterns.
Melatonin is produced when we have increased exposure to darkness, as we do when the days shorten in winter. Seasonal Affective Disorder is thought to be a reaction to a combination of both, leaving us with a lowered capacity to handle stress and increased likelihood of mood swings and low periods. There are many ways to treat this, including Himalayan Salt Lamps, phototherapy, increased exercise and vitamin D supplements as a few examples. Once you are aware that you suffer from it, you can work on preventing it in the first place!
Suffering from Seasonal Affective Disorder (SAD)? There are a few natural options that can relieve your symptoms, and one that is a hot topic at the moment is the Himalyan Salt Lamp. These lamps are made from big pieces of Himalayan Pink Salt (Or HPS) fitted with a light bulb inside. Thought to have purifying powers, they can also be helpful when dealing with SAD, which can lead us to feel stress more acutely.
One of the many benefits in this helpful little lamp is the soft, warm glow emitted, which mimics the natural benefits of sunshine. While there's no replacement for the real thing of course, spending some extra time in the room that holds your lamp can bring some added relief from the seemingly constant darkness of winter's shorter days and longer nights.
Want to create more joy in your life? It's time to stop looking outside of yourself and get into the time tested practice of meditation.
Many of us seek joy through thrills that create adrenaline whether they are a beautiful sunset shared with a special person, a wave caught just at the right moment, or a celebration of a long-term goal that we reach. However, the adrenaline that these highs and lows provide us are few and far between and can often lead us waiting for joyful moments and chasing joy as if it were something in the future.
Meditation allows us to reshape our perspective of the source of joy to something more constant and easy to attain. In meditation, we become aware of our eternal spirit, beyond the mind. We see that the love we bring to each day, each person, each moment in interaction with ourself or another human or animal has the potential to lift us up just by being kind and loving.
The joy that comes from meditation is that we will be able to hear the inner voice of the soul that can redirect us to the truth that joy can be experienced no matter where we are in our lives, no matter what we have and no matter who we are with, even if it's just ourselves.
Daily Inspiration for the Body
Daily StretchHip Flexor Stretch On Wall
Type of Pose: Pre-Workout, Post-Workout
Hold for 2 minutes total.
Stretch Benefits: Elongates thigh muscle, stretches and opens the hips and improves circulation to legs.
Find a wall and face away from it. Stand on your knees and step your left foot forward placing it flat on the ground. Put your right knee against the wall with your shin on the wall. Bring your hips towards the wall to stretch your right quad. Breathe here for thirty seconds and then push your hips away from the wall for thirty seconds. Switch sides and repeat the same thing to stretch the left quad and hip flexor.
A good way to determine the amount of sleep you need is to head to bed at your regular time and don't set your alarm. Allow yourself to wake up naturally, when your body is ready. Was it 7 hours? 6 and a half?
Whatever you hit on, that's going to be in the right arena. Once you know roughly what you need, you'll then know when you're going into sleep debt.
Daily StretchDeltoid Stretch
Type of Pose: Post-Workout
Hold for 2 minutes total.
Stretch Benefits: Reduces pain in the neck and shoulders that come from tight muscles. Improves shoulder flexibility.
Begin laying on your stomach and bring your right arm out to a 'T' directly in line with your shoulder with your palm facing down. Gently lift your left hip to roll towards your right hand. It's important to keep the right side of your head resting on the ground so your neck muscles can relax. You can bend your left leg and place your left foot on the ground for stability. Relax and breathe in this position for one minute and then do the same thing on the other side.
Daily StretchCalf Stretch
Type of Pose: Pre-Workout, Post-Workout
Hold for 1 minute total
Stretch Benefits: Reduces soreness and elongates leg muscles. Reduces risk of injury and reduces pull on your lower back that can cause pain.
Stand facing a wall and put the ball of your right foot on the wall and move your hips towards the wall with your right leg straight until you feel the stretch in the back of your right calf muscle. Hold this for thirty seconds and you breathe deeply and slowly through your nose and then repeat the same thing on your left side. You can place your hands on the wall for balance.
Sugar is found in most foods sold in grocery stores, as are carbohydrates. Both will affect your blood sugar levels and too much of either can increase the glucose in your body. Taking the time to read the labels will help you better control what you eat.
If you see that sugar is one of the first ingredients listed, put it back on the shelf and look for a low-carbohydrate product that will give you a better fiber and vitamin intake, and keep your blood sugar levels at a more reasonable number.
Did you know that good nutrition will act on the functioning of your brain? Nutrition can play a significant role in maintaining and even improving these functions. More than 40 nutrients are involved in the functioning of the brain. In this regard, it is also important to ensure adequate intake of macronutrients (Proteins, carbohydrates and fats) and micronutrients (Vitamins and minerals).
Proper nutrition can make our memory and concentration more efficient and help maintain our energy throughout the day.
Daily Inspiration for the Soul
Today's Mantra: "I bring loving kindness everywhere I go and I am grateful for the experiences that allow me to grow. I am a spirit here to learn how to be a better person and uplift people wherever I go. I smile because it's contagious and makes people feel better."
Today's Mantra: "I feel better when I help people. I stop feeling bad for myself when I take the focus off of myself and show kindness and care to others."
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."
Today's Mantra: "My relationships are enriching, deep, and meaningful. I choose to be around people who help me connect to my soul. I support my friends with love and inspiration."
Do you feel heartbroken? Your nerves respond to emotional trauma the way the body responds to physical trauma and healing the energy in your heart chakra can help you finally release your pain and recover. Eating lots of green foods like cucumber, spinach and green apples will stimulate your Heart chakra back into balance.
Certain crystals also help heal your Heart chakra, such as rose quartz and aventurine.
A combination of green foods, crystals, and heart-opening stretches that make your spine more flexible will help you mend a broken heart. When a relationship is damaged, even if it's your relationship with yourself, it's important to make an effort to repair the energy field so we can remain open and optimistic.
Today's Mantra: "When I focus on something, I know I can learn anything. I am able to change my life because I am fearless. The path of my soul is fulfilled through the power of my heart."