Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave. It’s not always easy to recognize when anxiety is the reason you’re feeling or acting differently.
Everyone experiences stress, which is your body’s physical and emotional response to new or challenging situations. This can occur when you face problems such as those related to work, school, health, and relationships. Feeling stress can be a normal coping response and can forge a healthy sense of our ability to solve problems. However, when the stress is long term, known as chronic stress, it can lead to worsening health problems.
Healthy ways to cope with stress
Learning to cope in a healthy way can help reduce your stress. Taking small steps in your daily life to manage stress can have a big impact. Everyone manages stress differently. You can find and manage what triggers your stress and the right combination of healthy techniques that work for you.
1. The behavioral-environmental part of the problem–
Exposure–confront the scary situation over and over.
Analyze the situation–log and assess the possible causes.
Avoid the stressful situation or person, change your environment.
Seek support from friends, counselors, self-help groups, etc.
2. The emotional part–
Learn to relax–counter the tension directly.
Desensitization–reduce the fear or anxiety response.
Flooding or venting feelings–get strong emotions off your chest.
Stress inoculation–learn to “stay calm” or to “talk yourself down.”
Channel “nervous energy” into fruitful activities.
Develop psychological toughness–take on stressful challenges.
3. Skills for reducing insecurity–
Actually, having more skills makes you feel more competent…you are!
4. Cognitive part–
Observe and model a person successfully handling the scary situation.
Recognize that faulty thinking may be the cause of your stress.
Correct misperceptions–consult with others; test out your views.
Challenge irrational beliefs and demands of how things “should” be.
Right wrong conclusions–check with others, test your reasoning, learn to think logically.
Intentional thorough planning of how to cope.
Healthy attitudes–face problems squarely, commit yourself to action.
Build your faith in your ability to handle stress and other problems.
Find an inspiring mission in life and nurture an optimistic attitude.
5. Unconscious factors–
Explore your history–for traumas, stressful emotions, and beliefs.
Utilize natural curiosity–ask relatives and friends about childhood.
Read psychological literature and case studies: Q: “True of me too?”
Now you are prepared to plan your attack on tension and fears that hold you back. Based on what you know, select the best two or three methods and give them an honest try. If they don’t work, try something else. Good luck.
A wide variety of indoor plants have many benefits, from purifying the air to promoting relaxation, which can also help you sleep better. Here are some of the best.
Why Plants Soothe Us
In today’s fast-paced environment, finding natural ways to boost your mood and reduce stress is more important than ever. Fortunately, certain plants have been shown to have calming effects on your heartbeat and breathing. In addition, plants sustain both visually and aromatically, helping to create a purifying effect on our spaces.
Instead of wandering in forest preserves, simply gazing upon your greenery calms and steadies your nervous system. For just a few moments, you’re transported away from the stresses of your day.
Real, not fake
Having certain indoor plants brings the benefits to you. Fake foliage won’t cut it—studies have shown artificial flowers and plants don’t have the same effect. Choosing and nurturing your own plant seems to amplify the benefits.
Basically, whether placed in your living room, bedroom, or office, these plants can be a simple yet effective way to nurture your mind and spirit. With minimal care and maximum benefit, these plants are your perfect natural stress-relievers.
Lavender
Known for its calming scent, this plant is often used in aromatherapy to promote relaxation and sleep. Also, lavender’s essential oils can be diffused or added to a bath for a soothing experience
Jasmine
The sweet, exotic fragrance of jasmine is known to uplift moods and alleviate stress. Often used in teas and essential oils, its calming effects are well-documented.
Rosemary
Often associated with culinary use, rosemary’s aromatic leaves can also enhance mental clarity and reduce stress levels.
Aloe
In addition, aloe not only is good for your skin and hair health, but it also aids in purifying air and emitting oxygen to help you sleep more soundly.
Pothos
Generally, pothos is one of the easiest plants to care for, increasing your self-satisfaction and well-being. It works hard to increase oxygen levels in your home.
English Ivy
English ivy is celebrated for its air-purifying properties, removing pollutants and promoting a healthier indoor environment.
Snake Plant
Specifically, one Snake Plant clears the air of 107 toxins while also emitting large amounts of oxygen, helping you breathe better. Chiefly, it provides more energy and eases the pain of headaches.
Arceca Palm
The Arceca Palm purifies your air and adds moisture into the air. Moreover, breathing in the clear air created from the Areca Palm will assist in lowering anxiety and blood pressure.
Peppermint
Peppermint’s invigorating scent is known to enhance alertness. As you breathe in the aroma of Peppermint, you will likely feel more ready to take on your day. Add it to your bath to feel the positive effects of the plant’s menthol, instantly relaxing muscles and the mind.
Chamomile
Chamomile can easily be grown in your backyard garden. Surprisingly, when used as a tea, it reduces inflammation and aids in sleep. Also, it makes a beautiful flower for your floral arrangement.
Here are some simple habits that you could add into your life. They don’t seem like much, but if you practice them regularly, they can change many things. First, your energy level, then your fitness, your relationships, your work. Your community and your environment will benefit in big ways.
You don’t need to become a different person. You don’t need a total overhaul. You just need to take what you’re already doing and shifting it to use as an entry point for change.
Basically, these habits aren’t about adding more to your plate. They’re about re-directing your energy through the micro-moments that already exist in your day.
This is how real change happens. Not through willpower. Not through extremes. But through awareness and repetition.
Just try a few. Make some a morning routine. Change your life!
Self-discovery is important because it helps us live more meaningful lives. You learn how to take better care of yourself when you understand yourself. Plus, you might find a more fulfilling career if you’re connected to your true self. And if you’re on a career path you’re truly passionate about, you’re more likely to succeed.
You may feel intimidated by the prospect of embarking on a journey of self-discovery. Where do you even begin? The steps to self-discovery can vary and are need not be done in any particular order. That means you can start with whatever action feels right for you. Remember that having the courage to begin this journey is already admirable, so keep that momentum going.
Here are 11 tips you can follow to take time to discover yourself:
Work to be your best self each day, no matter what you’re doing.
Take risks and try new things.
Home in on your passions and what makes you excited.
Understand your strengths and consider how to apply them in every circumstance.
Start journaling your thoughts so you can reflect on them later.
Make sure you surround yourself with people who support you.
Learn from your mistakes and move on.
Think back to your childhood and connect with your inner child again.
Be curious and ask questions.
Build habits that support your personal growth and goals.
Practice positive self-talk and reward yourself for your wins.
Paper or plastic? Tea or coffee? Debit or credit? Boxers or briefs?
Decisions, decisions. We make hundreds — maybe even thousands — of decisions every day. But they aren’t all that straightforward.
Sometimes, the volume, complexity or potential impact of the decisions you have to make in a day can leave you so physically, mentally and emotionally drained that “fries or a salad?” feels like a riddle.
We’re doing a deep dive into decision fatigue: What it is, what it isn’t, how to spot it and how to prevent it.
What is decision fatigue?
According to registered psychotherapist Natacha Duke, RP, decision fatigue is a phenomenon where the more decisions a person makes over the course of a day, the more physically, mentally and emotionally depleted they become. A person experiencing decision fatigue struggles with executive functioning. This can have a wide range of consequences, including impaired judgment.
Why does decision fatigue happen?
Anyone can experience decision fatigue, but it’s most likely to occur when:
You make a lot of decisions every day
Judges, surgeons and quarterbacks are extreme examples, but many of us have jobs or play roles that require numerous quick decisions every day.
Your decisions impact other people.
The “other people” in question could be your partner, your children, your employees … the list goes on. Depending on your job, it may even be people you don’t know!
You’re in the midst of a difficult life situation
Picking out flowers isn’t usually difficult, but if you’re planning a memorial service for a loved one, it can seem impossible.
There is much uncertainty
Duke notes that many people struggled with decision fatigue during the early days of the COVID-19 pandemic. We didn’t have much information about the virus and couldn’t know for sure what consequences our choices would have.
You have perfectionist tendencies
“When our standard is perfection for everything, and we’re really thinking through everything to the nth degree, that’s exhausting and depleting for our brain,” Duke notes.
Chances are, you fall into at least one of those categories (if not more) on a regular basis. So how can you tell when day-to-day frustrations have spilled over into decision fatigue?
Signs and symptoms of decision fatigue
We’ve compiled eight common symptoms of decision fatigue for your reference.
Remember: Decision fatigue is an acute (short-lived) experience. If you’re experiencing these symptoms every day, then something else more chronic may be going on.
Procrastination or decision avoidance.
Impulsivity.
Exhaustion.
Brain fog.
Irritability.
Overwhelmed.
Regret or dissatisfaction.
Physical discomfort.
What decision fatigue isn’t: Chronic
Decision fatigue isn’t a problem that you should be facing day in and day out. “It’s usually an acute thing because most of the time when you’re suffering from true decision fatigue, you’ll have a recovery that’s reasonably quick,” notes Duke. “You’ll probably feel better after a day or so and be able to get back to your regular level of functioning.”
If you feel like you’re experiencing the symptoms of decision fatigue on the daily, it’s probably a good idea to let a healthcare provider or therapist know.
“I think what happens sometimes is that someone might be suffering from indecisiveness as a result of anxiety, depression or PTSD, something else that’s going on in terms of their mental health,” Duke explains.
“Indecisiveness can also be a symptom of burnout. If it’s something that’s happening chronically, it would be important to look into what’s really going on. Is it decision fatigue or is it a bigger issue?”
How to prevent decision fatigue
Everyone experiences decision fatigue from time to time. And that’s OK. While we can’t always control the situations that cause our decision fatigue, we can build protective measures into our daily lives to make that fatigue less likely and more manageable.
Remove choice from some elements of your life.
Steve Jobs, Barack Obama and several other famous decision-makers have talked publicly about how they wear essentially the same thing every day. Their rationale: Not having to think about what you wear is one fewer decision to make. Whether it’s what you wear, which podcast you listen to on the way to work or what brand of oatmeal you’re buying at the store, as Duke puts it: “Some things can be automated. Give yourself the ability to not have to have perfection be the standard for everything in your life.”
Delegate (if possible).
Some decisions are always going to be yours to make. But sometimes — and we’re talking to you, perfectionists — it’s OK to let other people handle things. They may (gasp) make a mistake every once in a while, but so will you! Go ahead: Let the assistant coach decide the starting lineup. Let your spouse-to-be choose the caterer for the big day. It’s going to be OK.
Prioritize sleep.
What do people say when faced with tough choices? “I’ll sleep on it.” There’s a reason for that. Research shows that we take more time to deliberate — and make better decisions — early in the day. It also shows that not only do sleep-deprived people have poor impulse control and emotional regulation skills, but their morality also takes a hit. If you find yourself in a particularly decision-heavy phase of your life, making the extra effort to get a good night’s sleep may help protect against decision fatigue.
Exercise.
You’ve probably heard that exercise is good for your brain, especially as you get older. But did you know that it can also help you make better decisions? A studyfound that coupling 30 minutes of moderate-intensity exercise with a three-minute walking break every half hour can improve executive function. If that sounds like a lot to you, don’t worry: Any exercise is better than no exercise, and walking for any length of time can do wonders for your overall mental health.
Manage stress.
Making stress-management activities part of your daily routine can help you feel less overwhelmed and more confident in the face of difficult decisions.
Make time for self-care.
Caring about your own mental health and well-being isn’t selfish. You can’t do what it takes to help others if you aren’t caring for yourself. Having a self-care routine in place can prevent decision fatigue — and make handling it easier if it does happen.
Build downtime into your day.
Life can get so busy, we sometimes forget to give our brains a chance to go offline for a while. “It’s a bit of a cliche, but I think it is true,” Duke reflects, “That you need to have some downtime where you don’t have to make decisions, think about things or analyze anything.” Scheduling downtime — whether that means watching reality TV on your phone over your lunch break, meditating for 20 minutes every day or taking the long route when you walk your dog after dinner — can help keep your brain charged and ready to make tough choices.
When to get help
We asked Duke what someone who’s up at 3 a.m. Googling “decision fatigue” should be doing to get to a better place. Her answer was telling: “They should be sleeping.”
Hard as it can be to experience decision fatigue, tomorrow is another day and — if you’re truly dealing with decision fatigue — that makes a big difference. If you don’t feel better after giving your body and mind an opportunity to “restore to factory settings,” then it’s probably time to talk to a healthcare professional.
“I always say that if you find yourself wondering if you should consult a therapist, then you probably should,” Duke says.
“It might be a one-off session where you get some tips to cope with decision fatigue when you feel it creeping up, or it might open up a window, to help you consider what else might be happening. Have you been ignoring other signs and symptoms that you’ve been experiencing, or maybe not realized that something else might be going on?
“It’s always better, in my opinion, to err on the side of caution and check it out.”
We’ve all been there: had a bad day at work, the kids won’t stop screaming and there is nothing in the fridge for dinner. It never ends. You feel like you will never catch up. Life is full of surprises. We can’t go back, and we can’t predict the future.
And sometimes, you forget to take care of yourself in the process.
You could be going through a tough time. Perhaps you’ve just had a recent breakup or did a sudden move.
You may also be struggling with anxiety or depression. If that is the case, it’s best to talk to a professional and get it properly treated. Causes of anxiety or depression vary from environmental to chemical.
Self-care should not be something you do once in a while when you’re exhausted. You need to get into the practice of taking care of yourself every day. This helps prevent burnout.
When you learn how to take care of yourself, you feel better about yourself — it shows. Your family and friends will also notice.
It’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.
Why Do We Often Fail at Self-Care?
Practicing self-care isn’t always easy. Most of us are crazy busy, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. So getting started with self-care can be challenging. In my new book, Outsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, and Connection IRL, I teach folks how to find time and make space for self-care. But here are some additional tips that you won’t find in the book to get you started with your self-care.
How Do You Engage in Self-Care?
Fortunately, there are many things you can do to engage in self-care. You can read about self-care strategies, join self-care programs, or work with a coach or therapist who can help support your progress. No matter what you choose, the goal is to figure out which self-care strategies work best for you, learn how to use these strategies, and implement them in your regular routine so you can boost your well-being not only today but forever.
If you feel yourself close to shutting down from stress and burnout, here are 12 self-care tips to try.
1. Make sleep part of your self-care routine.
Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other distractions can wreak havoc on our sleep.
What do you do to make sleep part of a self-care routine? Start by thinking about your nightly routine. Are you eating or drinking immediately before bed? If so, it’s especially important to stay away from caffeine and sugar, which tend to keep you awake.
Reducing stress is also key. If you have work-related stress, think about the best ways to calm yourself after a hard day or relax more while on the job. You might talk to your employer about lessening your workload or settle a disagreement with a coworker.
Next, make sure your bedroom is the best possible place for you to get good REM sleep. It should be free of distractions (such as a television, laptop, cellphone, etc.). And make sure you have room-darkening curtains to keep the sun from waking you up too early in the mornings.
2. Take care of yourself by taking care of your gut.
Your gut health can have a significant impact on your health, well-being, and feelings of vitality. The types of foods you eat crucially impact the bacteria that live in your stomach, resulting in a cascade of either positive or negative outcomes. Healing the gut can lead to an unhappy person, and vice-versa.
3. Exercise daily as part of your self-care routine.
We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety, not to mention helping you shed extra weight.
Of course, it might be hard to go to the gym every day, so try to incorporate other exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule more easily. The most important thing is to create a routine that works for you.
4. Eat right for self-care.
The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert. Eating the right foods can help prevent short-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli.
5. Say no to others, and say yes to your self-care.
Learning to say no is really hard; many of us feel obligated to say yes when someone asks for our time or energy. However, if you’re already stressed or overworked, saying yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you’ll start to feel more self-confident, and you’ll have more time for your self-care.
6. Take a self-care trip.
Taking a self-care trip can make a huge difference in your life. Even if you’re not feeling particularly stressed, getting away for a weekend every now and then can help you disconnect, relax, and be rejuvenated. These self-care trips don’t have to be costly; simply drive to the next town over and see the sights, or go camping nearby. The goal is to veer away from your normal schedule and take the time to do something just for yourself.
7. Take a self-care break by getting outside.
Spending time outside can help you reduce stress, lower your blood pressure, and live in the moment. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.
8. Let a pet help you with your self-care.
Pets can bring a boost to our lives. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure. In fact, many people who suffer from disorders like PTSD have benefited from working daily with animals, which is why service dogs have become so helpful for these individuals.
9. Take care of yourself by getting organized.
Getting organized is often the first step to becoming a healthier you because it allows you to figure out exactly what you need to do to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, while at the same time keeping your life a bit more organized. You can also create an area to keep keys, purses, backpacks, briefcases, and coats, and make sure they’re ready to go for the next day.
10. Cook at home to care for yourself.
Many people don’t take the time to make themselves meals, preferring instead to stop for fast food or popping a pre-made meal in the microwave. But these “fast” meals aren’t usually sufficient when it comes to feeding your body the right kinds of calories and nutrients. Even if it’s only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started.
11. Read a book on self-care for self-care.
In today’s fast-paced world, we tend to turn to our phones for entertainment or comfort, scrolling through news feeds that can contribute to our stress and worries rather than helping it. Instead, consider bringing a self-help book with you when you leave the house. Even better, bring books on self-care so that you can learn more about how to take care of yourself while you are taking care of yourself. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful.
12. Schedule your self-care time, and guard that time with everything you have.
It can be hard for us all to find extra time. But it’s extremely important to plan regular self-care time. Moments alone can help you to ponder the best ways to move forward in your life and keep you grounded. And moments with friends can help you feel more connected and relaxed.
Whether you decide you want to go for a long walk, take a hot bath, or enjoy a good movie with friends, taking self-care time is imperative. Look for small ways you can incorporate it into everyday life; for example, you might wake up 15 minutes earlier to sit with a cup of tea and practice deep breathing before the chaos of the day begins, or you might take a walk around the block on your lunch break. The more you can work self-care time into your schedule, the better you’ll be able to grow, enjoy your life, and thrive.
Use this exercise to find calm amidst chaotic thoughts
When we’re feeling anxious or panicked, our mind races and our thoughts bounce from one worst case scenario to another. In the midst of this spiral, it can be hard to see a way out.
However, there are simple exercises that can help us regain control of our thoughts. They’re known as grounding techniques, because they help us anchor ourselves in the present moment.
The 5-4-3-2-1 method is one of the most popular grounding techniques. “This technique helps us come out of anxiety, unpleasant thoughts, or worries. It helps us come into what is right here, right now in the present, through our senses,” says Stephanie Strauss, a yoga, meditation, and mindfulness expert.
In this article, we explore the 5-4-3-2-1 grounding technique, taking a look at how it works, how to practice it successfully, and the benefits it offers. This technique can be a valuable tool, whether you’re facing a moment of intense anxiety or simply trying to be more mindful in your daily life.
Understanding Grounding Techniques
Grounding techniques are exercises that help reconnect us to the present moment and reduce anxiety, stress, or dissociation.
When our thoughts drift away, grounding techniques can redirect our focus back to the present, centering us in our body and surroundings. This shift can interrupt the stress response and promote calmness.
Grounding techniques
Sensory grounding: These techniques involve using our senses, i.e. touch, sight, hearing, taste, or smell, to anchor ourselves in the present moment. The 5-4-3-2-1 grounding technique is a type of sensory grounding exercise.
Physical grounding: These techniques involve physical movements or actions that bring our attention back to our body and the present moment. Examples include deep breathing exercises, progressive muscle relaxation, or tapping exercises.
Cognitive grounding: These techniques involve engaging our mind in mental activities that shift our focus away from distressing thoughts or emotions. Examples include counting backwards, reciting a comforting mantra, or doing a problem or solving a puzzle.
Environmental grounding: These techniques involve creating a safe and soothing environment to help regulate our emotions and reduce our anxiety. Examples include creating a calming playlist, surrounding ourselves with comforting objects, or organizing our physical space.
How to Do the 5-4-3-2-1 Grounding Technique
To practice the 5-4-3-2-1 grounding technique, follow these steps.
Identify 5 Things You Can See
Start by looking around and naming five things you can see. You can either say them aloud or quietly note each item’s details in your mind, suggests Strauss.
These items could include a plant in the corner, a painting on the wall, a crack in the tile, a bird outside the window, or a charger plugged into a socket.
Identify 4 Things You Can Feel
Next, focus on what you can feel. Close your eyes if comfortable or keep your gaze downward, advises Strauss.
List four sensations you notice. These might include a breeze, the warmth of the sun, clothing fabric against your skin, the texture of your couch, or your breath as it flows in and out.
Identify 3 Things You Can Hear
Then, pay attention to the sounds around you and identify three things you can hear. It could be a horn blaring in the background, the low hum of the heater, or the television playing in another room.
For this step, you can continue to keep your eyes closed or your gaze downward, Strauss says. Notice the variety of sounds and their qualities.
Identify 2 Things You Can Smell
Next, engage your sense of smell. With your eyes still focused or closed, take a moment to notice two things you can smell right now. It could be the fumes of traffic, the air freshener in the room, or the aroma of food wafting toward you from a nearby eatery.
If you’re having trouble identifying any smells, you can take a sniff of your coffee, a nearby flower, or even just the air itself.
Identify 1 Thing You Can Taste
Finally, bring your attention to your taste buds and identify one thing you can taste. It can be the balm on your lips, the gum you’re chewing, or the lingering flavor of the lemonade you had earlier.
For this one, you can also close your eyes and imagine the taste of something, like your favorite tacos, the pizza you ate last night, or the meatloaf that makes you think of home.
Tips for Practicing the 5-4-3-2-1 Grounding Technique
These are some tips that can help you practice the 5-4-3-2-1 grounding technique successfully:
Recognize when you need it:
It’s important to realize when you’re feeling overwhelmed, anxious, or panicked, so you can take a step back and do the exercise, says Strauss. “Developing this awareness is often the hardest part.”
Do it thoroughly:
Don’t rush the exercise. Strauss recommends going through each step slowly and deliberately, if your time permits, so you get to experience each sensation fully. However, if you’re pressed for time, do as many of the steps as you can.
Avoid judgment:
When you do the exercise, avoid passing judgment on the things you see, hear, smell, feel, or taste, as that can make you feel more anxious. Just notice and describe the sensations objectively.
Check in with yourself:
Once you complete the exercise, Strauss recommends taking a moment to check-in with yourself to see how you’re feeling and whether there has been any change. “It’s OK if nothing has changed. This is just an opportunity to get curious as to what is here now.”
Repeat the exercise as needed:
You can repeat the exercise as many times as you need to, until you feel calmer. Try to notice different sensations each time.
Experiment with different variations:
Try variations of the technique to find what works best for you, says Strauss. For example, you can get creative and try to identify things around you that start with a certain letter, to make the exercise more challenging and engaging.
Be kind to yourself:
Approach each practice with kindness and self-compassion, says Strauss. “You may find that one day the practice works well and the next day it doesn’t, especially if the mind is extra busy that day.” Either way, be gentle and understanding with yourself.
The first step in living seasonally is paying attention to the nature around you. Watch for the colors, textures, and sounds that define each season. Notice the shift in the quality of light during the day or the smell of the air at different times of the year.
The visible and measurable changes in weather and hours of daylight precipitate psychological changes. Each season brings a different kind of awareness. The way the air feels on my skin, the angle of light striking my eyes as the Sun moves across the sky, and the sensations of the ground underfoot as I walk or kneel all affect my thinking, my hoping and dreaming, and the way I put words together and go about solving problems.
To connect further, keep a nature journal to record what you observe. A simple leather-bound notebook is a beautiful way to track your seasonal reflections through poems or collages and develop a deeper awareness of the world around you.
Since many of us live by the clock today, it’s easy to forget that we live in a world of natural seasons and seasonal change. What if we were more in tune with the age-old rhythms of the seasons? There’s much research that shows we would live a healthier, happier, and more productive life. Here is a tip on how to live seasonally—in your garden.
The Gardening season
Every main season in a four-season climate contains many microseasons of varying length. They arise and die continuously throughout the calendar year, sometimes overlapping, often coinciding, in some years never occurring at all. For example:
Late March and early April bring seed-starting season, dandelion season, and mud season …
These ease gradually into the forsythia, volunteer lettuce, and lilac seasons …
And then on into the strawberries, peas, lamb’s-quarters, and asparagus seasons …
Until we reach the August–September blowout: broccoli, green beans, tomatoes, peppers, eggplants, summer squash, and corn seasons …
And then we move under blankets with carrots, beets, and root vegetables that we roast, along with warm boiled soups, stews, and broths made with winter cooking greens, plus preserved and fermented jars of food, dried dates and fruits, and lots of nuts that give us heat and energy.
Tips to Live in Tune with the Seasons
By living seasonally, I mean fully inhabiting your natural environment and letting your environment inhabit you. You can live seasonally even in urban settings, even if you spend your working hours in an office cubicle without windows.
“Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influence of the earth.”
― Henry David Thoreau, American writer (1817–62), in Walden
How to live seasonally? Here are a few ideas.
Get out more, and pay attention when you do. Get curious about what’s happening in the natural world. Notice what’s new or changed since the last time you ventured out.
Make yourself go out in all kinds of weather. (Okay, do avoid thunderstorms and extreme weather.) As the need arises, get some serviceable outdoor gear. Think rain gear, a wind-resistant jacket and pants, sweat-wicking shorts, T-shirts for summer, and thermal long johns for the colder months. Also hats, mittens, and treaded boots. If you live in snow country, put some lightweight snowshoes and trekking poles on your gift list. Add a bike (speedy for commuting or just an old beater for jaunting around) if you don’t have one.
Buy or borrow wild and cultivated plant guides and learn how to use the identifier keys that they contain. Look at the weeds that grow from cracks in the asphalt, along the roadsides, or along the woodland path. Identify the aromatic flowers and shrubs that grow in a neighbor’s yard. Notice the insects that flutter around this or that plant. Friend or foe?
If you’re really adventurous, get insect, bird, and other nature guides, too. Identify which pollinator species is buzzing around inside that squash blossom, or which mammal left that pile of scat at the edge of the field. What bird species made that perfect, tiny nest in the lilac bush outside the town library? What kinds of fallen leaves are these?
The Benefits of Seasonal Living
If you get out more often to explore your surroundings, you’ll get more exercise, which is always a good thing. Taking a lunchtime walk, even on an overcast day, does wonders for recharging your mental batteries and sharpening your mind, as well as burning a few calories.
If you choose to learn more about the plants and animals that share the space around you, you’ll expand your knowledge, maybe even your wisdom. Your interior world will become broader, deeper, and more diverse.
You may find new friends out exploring the same terrain. This, in turn, may lead to planning more extensive joint adventures. New relationships formed around similar interests can increase your emotional well-being.
As you notice and learn more about your local environment, you may start to care more about it and understand how humans’ impact other living creatures. People simply don’t take care of what they don’t know and embody.
Celebrate the Seasons with Traditions
More seasons? More celebrations! To my way of looking at it, every season, particularly if it involves a lot of hard work, deserves a holiday.
Depressingly long mud season? Plan a “mudluck” dessert social, where everybody brings their gooiest dark chocolate confection.
Harvest season winding down? Time to celebrate with an evening of Halloween pumpkin carving.
You get the idea. Go ahead. Name your private seasons—and celebrate one today!
While anger signals mistreatment and injustice, sitting with it allows you to process its root cause. Also, it can potentially lead to healing by acknowledging loss or unmet needs, rather than just reacting to the anger itself. However, prolonged anger can also manifest as physical issues like headaches or high blood pressure.
Surprisingly, when you feel anger long enough, it often serves as a gateway to deeper, underlying emotions like grief, sadness, fear, or disappointment.
Here is what C. S. Lewis had to say about anger:
Perhaps your reactivity and swiftness to become angry is actually a reaction to grief. That the anger is trying to tell you to address something in you that is unresolved.
Grief that is not acknowledged or is suppressed often becomes anger. Basically, while you are suppressing your grief your brain and body feels abandoned and ignored. Your brain builds narratives that are not correct and develops assumptions about things. This creates a conflict in your mind and often results in anger.
GIVING GRIEF ITS IDENTITY
While not everyone finds meaning in loss (and it cannot be forced). However, many bereaved people, over time, find that their loss has altered their values, priorities, or commitments in ways that become part of a transformed identity rather than purely subtracted from it.
Grief changes us. Identity reconstruction after significant loss is not a return to who we were — it is the emergence of a self that has been fundamentally altered by love and by loss.
While most people use the terms “sleep” and “rest” interchangeably, they are actually two very different concepts. Sleep is an essential, unconscious state where the body and brain actively work to repair, restore, and process information. It’s a critical component of rest, but it’s not the only one.
All aspects of human life need rest. Our eyes, ears, brain, gastrointestinal system, nervous system, muscles, and even our cells need some time off to repair and rebuild. Rest can help reduce stress levels and dramatically enhance overall health.
Sensory Rest
Between traffic, bright lights, glowing screens, and endless notifications, it’s no wonder our senses get overloaded. Sensory rest is about hitting the pause button and giving your nervous system a little break.
Signs you’re not getting enough sensory rest include:
You feel overwhelmed by too much light or noise.
Too much screen time leaves you drained.
You experience headaches or eye soreness after using a screen.
You are always using one screen or another, sometimes at the same time.
You feel irritated or impatient often.
You crave peace and quiet.
How to Relax Your Senses
Minimize notifications across your devices.
Turn off your phone and other electronic devices for a little while.
Sit by yourself in a quiet, dimly lit room. Close your eyes for a few minutes.
