Tag: Stress Relief

Create Your Life Handbook

One of the tools that has been crucial in my personal growth journey is my life handbook. What is a life handbook?

A life handbook is your guidebook to live your best life.  It consists of everything from your life purpose, your life goals, your action plans right down to your daily tasks. Your life handbook reflects the essence of what it means to be you and what it takes to live your best life. Think of it as your GPS for life. Read further to learn how to create your own life handbook.

How I Came to Create My Life Handbook

Back in 2006, I was about to graduate from university. I had already found my passion to help others to grow, but decided to work in the corporate world first rather than pursue it right away. I promised myself to keep my passion in mind and pursue it when the time was right.

Fast forward to 2007, and what had I done about my passion? Absolutely nothing! It wasn’t that I lost interest, but that I had been so busy working that I had no mental space to think about anything else after work. During weekends, I would either be working or recharging after a hectic work week. I also found the same non-progress in my Quadrant 2 goals like finding love, losing weight, and spending time with my family. Despite wanting to realize these goals, it was difficult to do so with day-to-day priorities screaming at me every day.

I realized that I needed some kind of tool to remind me of my long-term goals while helping me live every day to the fullest. Not a to-do list, because this is only a micro-tool that will help with managing daily to-dos but not long-term goals. Not an action plan, as it tends to be goal-based (e.g. lose weight or improve work performance) and doesn’t give me the holistic view on life that I needed.

What I needed was a guidebook for life. A guidebook that would consist of my life purpose, personal values, daily mottoes, long-term goals, short-term goals, and my personal life lessons. A guidebook that I could refer to every day to live my best life. This guidebook would assist me in my everyday thinking, decisions, and actions; it would also remind me of my long-term priorities so that I would always be moving toward them and not forget about them.

From there, my life handbook was born.

Benefits Of Having Your Life Handbook

 

Example of a Life handbook by PE reader Karin

A life handbook is incredibly powerful in many ways.

First, having your handbook is a key step to becoming a true leader of your life. Many people live aimlessly, with no clarity of what they want to accomplish. Creating your handbook forces you to reflect on your life, think about what you want, and create plans to realize them. Subsequently, your handbook becomes a crucial tool to live a life of highest purpose — purpose as defined by you.

Secondly, it gives you clarity. There are so many distractions in our lives that it’s easy to get sidetracked by them. Many things that are urgent but aren’t important can often take center stage and pull us away from the things that matter. Your life handbook reminds you of the important things that matter and to focus on them.

Thirdly, it is your guidebook for living a great life. Not sure what to do in a dilemma? Have a conflict that you don’t know how to resolve? Feeling a little lost in life? Well, refer to your life handbook! As you review your purpose, your values, and your goals, it helps you to reconnect with your inner self and to make the decisions that align with your highest being.

How to Create Your Life Handbook

Step #1: Decide on the Format. Soft Copy or Hard Copy?

First decide on the format of your book. Do you want to go soft copy (e.g. Excel spreadsheet, MS Word, or PowerPoint) or hard copy (e.g. a notebook or a physical folder)?

There is no hard and fast rule on which format to use; it’s up to your personal preference. Some of my clients and readers prefer a digital format for their handbook. Some prefer hard copy; they purchase blank notebooks and decorate them as their handbooks.

Personally, I prefer a soft copy handbook as 1) you can easily edit the information, 2) most software has functions to help you organize information readily, and 3) you can transfer it across different mediums like mobile, your work laptop, and your home laptop. I use an Excel spreadsheet for my handbook. Some PE readers have great success using EverNote and MS OneNote for their handbooks, so you can consider them as well.

If you want to use a hard copy handbook, that’s great too! Shop for a nice notebook to get started.

Step #2: Fill in Your Handbook

Your handbook is meant to be your manual for living. It should consist of anything and everything important to living our best life. Below is a good starting point of what to put:

  1. Your life purpose/vision/mission
  2. Your values
  3. Your strengths
  4. Your improvement areas
  5. Your life adages (i.e. your personal mottos on living a great life. These can be inspirational quotes or personal mottoes.)
  6. Your vision board (Vision boards are visual representation of your goals and dreams.)
  7. Your long-term life goals, comprising of 5-, 3-, and 1-year goals
  8. Your short-term life goals, usually a breakdown of your 1-year goals
  9. Your action plans to achieve your goals

 

While the above outline may seem a little hefty, there is no need to work on everything in one sitting; neither is it reasonable to expect that. Simply filling out one section (say, your life purpose) requires deep thought and self-reflection.

Rather, take as much time as you need. Do whatever you can today, then continue tomorrow. Two weeks is a good time frame to get the core sections in place.

Remember that your handbook is meant to be a work-in-progress. There will never be a point when your handbook is truly completed, because life is a journey to be discovered every day. Make it a habit to update your handbook daily, even if for just five minutes each time.

Step #3: Decorate it!

Your handbook is all about you, so personalize it! A great way to spice up your book is to decorate it with photographs and images that inspire you.

For example, for my healthy living goal, I have visuals of fruits, nuts, fruit/vegetable smoothies, salads and water (to remind myself to drink enough water every day). Different sections of my Excel handbook is color-coded to facilitate my reading.

Here’s an example of PE reader Kulit’s digital life handbook:

Life handbook by Kulit

 

No matter how many clients I work with, it’s always exciting to see how each of them puts together his/her handbook, as everyone’s handbook always turns out different. Your handbook is a representation of your individuality, so don’t worry about conforming to a certain “standard.” Rather, let your creativity flow!

Step #4: Have a backup (if you’re using a soft copy!)

Because your handbook is extremely important, have at least one backup. I back up my handbook via email every month and also save a copy on my external hard drive.

My Experience Creating My Handbook

After realizing that I needed a tool to guide me in everyday living, I created my life handbook in the form of an Excel spreadsheet. At that time, I didn’t think of this as my “life handbook” — I simply saw it as a tool to document my life lessons.

Each day, I would add to this document, edit the content, and structure the information. If I was busy, I would spend five to ten minutes on it; if I wasn’t, I could spend hours fiddling away! From my life purpose to my values, to my daily mottoes, to my long-term life goals, to my short-term life goals, I would add all kinds of information important to living my best life.

Before I knew it, this innocuous document had transformed into my life manual. It was about a couple of months before I finally felt that the core foundations of my handbook was in place.

Today, my handbook is a massive Excel workbook with nearly 20 sheets! It’s chocked full of knowledge that I have gained in my past decades of conscious living. Below is a partial outline of my handbook:

  1. My overall life purpose/vision
  2. My life-long goals
    • 5-, 3-, and 1-year goals
    • My 1-year goals, broken down into months
  3. My vision board
  4. My values
  5. My overall life adages based on what I have learned in life
  6. My strengths, improvement areas, and my blind spots
  7. Things that motivate me in life
  8. My strategies, plans and tracking for my goals
  9. Daily to-do list (Updated on an ongoing basis)
  10. Inspirational quotes
  11. Highlights of each year
  12. Annual reflections
  13. Miscellaneous information that I access frequently: My finances, my credit card information, grocery lists, etc.

After Creating Your Life Handbook…

  1. Look at your handbook every morning before starting your day. Start off by reviewing your purpose, then your values, followed by your mottoes, and then your long-term goals and short-term goals. You will find that just spending a few minutes looking through your book every day will give you immense focus and clarity, which will ripple out to create dramatic changes in the long run.
  2. Refer to it throughout the day to remind yourself of your goals. My handbook is open in my computer all the time so that I can easily refer to it throughout the day. If yours is a hard copy book, carry it with you wherever you go. My clients carry their handbooks with them everywhere they go and they refer to it whenever they get the free time.
  3. Update it constantly. From now on, use this book to record any information that’s important to you. Whenever you come across something meaningful and noteworthy, record that into your book. Whenever you have a new goal, include it inside. Whenever you get an aha, record it so that it doesn’t get lost. Soon, you’ll find that it becomes second nature to update your book whenever you think of something.
  4. Back it up regularly. If you have a soft copy handbook, please back it up frequently (every month is a good interval).

Congratulations on creating your life handbook! From today onwards, use it to guide you to live your best life. 🙂

Article by Celes.  Create Your Life Handbook – Personal Excellence

5-4-3-2-1 Grounding Technique

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.

Source:  verywellmind.com©

Photo credit:  Verywell Mind / Getty

Anti-Anxiety Diet

 

 

How does diet impact anxiety symptoms?

The things we eat and drink can play a role in regulating mood and anxiety levels. Nutrients — or the lack thereof — can affect brain chemistry, influencing emotions and stress levels.

Understanding how dietary choices could influence your mental state can empower you to make informed decisions for your well-being. However, some of these recommendations include common allergens and dietary restrictions, so be mindful of your needs and only consider incorporating what you can.

What to include in an anti-anxiety diet

A balanced diet rich in particular nutrients can bolster your body’s ability to cope with stress. These beverages and foods could help reduce anxiety:

Vitamin B: These vitamins play a vital role in nerve function and the production of energy and neurotransmitters, such as serotonin, which helps regulate mood. Consider including leafy greens, legumes, avocados, bananas, and eggs in your diet.

Probiotics: Gut health is linked to mood and mental health through the gut-brain axis. Probiotic-rich foods like yogurt, kefir, and sauerkraut foster a healthy balance of gut bacteria, which in turn, could help alleviate anxiety and stress.

Complex carbs: If you’re looking for foods that help with anxiety symptoms, opt for complex carbohydrates like whole grains, oats, beans, quinoa, vegetables, and fruits. These foods provide a steady release of energy and promote serotonin production. They also help maintain balanced blood sugar levels, preventing mood swings.

Omega-3 fatty acids: Fatty fish (like salmon), walnuts, and chia seeds are good sources of omega-3 fatty acids, known for their anti-inflammatory properties. Omega-3s support brain function and may reduce anxiety by regulating neurotransmitter activity.

Protein: Lean protein sources like poultry, fish, tofu, and lentils can aid in the synthesis of neurotransmitters involved in mood regulation, such as dopamine and norepinephrine. A balanced intake of protein helps maintain stable energy levels and promotes feelings of satiety.

Water: Staying hydrated is essential for optimal cognitive function, and dehydration can exacerbate anxiety symptoms. Drinking water throughout the day can help you stay refreshed and alert.

Foods and beverages that can make anxiety worse

Certain dietary choices could negatively affect your mental well-being. Things that could cause anxiety symptoms to become more intense or frequent include:

Caffeine: While a morning cup of coffee may provide a temporary energy boost, excessive caffeine consumption can trigger or worsen anxiety symptoms. You may want to consider limiting your intake of caffeinated beverages like coffee, tea, and energy drinks, especially if you’re prone to anxiety or have an anxiety disorder.

Alcohol: While it may seem like a relaxant, alcohol is a depressant that can disrupt neurotransmitter balance, interfere with sleep, and lead to increased feelings of anxiety once its effects wear off. Be mindful of alcohol’s impact on your mental health and consider making adjustments to support your well-being when needed.

Sugar: High-sugar foods and beverages can lead to spikes and crashes in blood sugar levels, contributing to mood swings and anxious feelings. Opting for whole foods can help you limit your sugar intake for more stable energy levels.

Processed foods: Processed foods often contain additives and preservatives that may disrupt gut health and contribute to inflammation, affecting mood and anxiety symptom levels. Choosing minimally processed or whole foods whenever possible can help support overall well-being.

Food sensitivities and anxiety

For some individuals, specific food sensitivities or allergies may contribute to anxiety symptoms. Paying attention to how your body responds to certain foods and adjusting your diet accordingly can be beneficial.

Anxiety treatment options

While dietary changes for anxiety can play a role in reducing symptoms, various treatment options for anxiety disorders and symptoms are tailored to individual needs and help address the physiological and psychological aspects of anxiety. Treatment options include:

  • Therapy: Cognitive behavioral therapy (CBT), mindfulness-based therapy, and other forms of psychotherapy can help individuals with anxiety disorders develop coping strategies, challenge negative thought patterns, and build resilience.
  • Medications: In some cases, medications like selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) may be prescribed to alleviate severe anxiety symptoms. 

You can work with a licensed provider to determine the most appropriate treatment approach for your individual needs. Cerebral makes that easy by delivering convenient access to online therapy, virtual medication management, and personalized treatment plans.

By incorporating anxiety-reducing foods and beverages into your diet, avoiding anxiety-inducing choices, and seeking professional support when needed, you can take control of your mental health. 

 

Source:  cerebral.com©

Photo by anxietyspecialists.co.nz

 

Too much caffeine?  Check out how to deal with it:

How to Neutralize the Effects of Caffeine – TUTORING YOU

 

 

 

 

 

Is it Hard to Learn to Play Guitar?

Learning to play the guitar can be challenging, but with dedication and the right approach, it can also be a rewarding and enjoyable experience.


Factors Influencing Difficulty


Individual Goals: The difficulty of learning guitar largely depends on your personal goals. If you aim to play complex solos like a professional guitarist, it will require more effort and time compared to simply strumming chords to accompany singing.

Practice Commitment: Regular practice is crucial. Beginners may find it hard initially due to the physical demands of playing, such as finger positioning and strumming techniques. However, with consistent practice (about 30 minutes a day), many learners can start playing basic songs within a few months.

Learning Resources: The availability of resources, such as online tutorials, apps, and personal instructors, can significantly ease the learning process. Utilizing these resources effectively can help you progress faster.

Physical Challenges: Developing the necessary motor skills can be difficult at first. Many beginners experience discomfort in their fingers and hands as they build strength and dexterity. This discomfort typically decreases with practice.

Setting Realistic Expectations: It’s important to have realistic expectations. Learning guitar is a journey that involves continuous improvement. Setting process-based goals (like practicing for a certain amount of time each day) rather than outcome-based goals (like mastering a specific song) can help maintain motivation.

This next infochart takes you thru the whole learning process.

Photo by musicaroo.com

Chart by Guitarist Next Door

15 Ways to Heal Silently After Going Through a Rough Marriage Pt 2

9. Spend time near water

There is something soothing about water. A river, a lake, the ocean, even just a fountain in the park. Sit there and just watch it move.

You might notice your own thoughts start to feel less chaotic, like they are flowing with the water too. Weird, right? But it works.

10. Make one small goal every day

Big goals can feel overwhelming right now, so pick something ridiculously simple. Make your bed. Call a friend. Cook dinner instead of ordering.

The point is to feel like you accomplished something. Every little win builds confidence, even if no one else notices.

11. Learn something new

Your mind deserves a little challenge, so take up a skill just because it seems interesting. Maybe learn a few words in another language, try a new recipe, or figure out how to fix something around the house.

The pride you feel when you finally get it right? Oh, it hits different. Makes you realize you are still growing, still capable.

©Diana Light/Unsplash.com

12. Talk to someone, even just once

You don’t have to tell your life story to everyone, but it helps to let someone in. A buddy or a sibling, maybe even a stranger if that feels easier.

Say what you feel out loud, even just one time. You’ll find that it can lighten the load more than you expect. People surprise you with how kind they can be.

13. Look at old pictures

Pull out those photos from before the marriage. Before everything got complicated. Look at the version of yourself who had big dreams, who smiled more, who was just… lighter.

It’s a good reminder that the person is still there. Maybe a little older, a little wiser, but definitely still in there.

©Cj/Unsplash.com

14. Declutter your stuff

No need to toss everything all at once, but start letting go of things that carry bad memories or just feel like baggage. Clean out a drawer. Donate a shirt.

Every item you clear out somehow makes you feel lighter, too. Like you are making room for whatever comes next and preparing for it.

©Dylan Ferreira/Unsplash.com

15. Let time do its thing

Sometimes the best thing you can do is… nothing. Just let time pass. Feel your feelings when they show up, and then let them move on.

You might wake up one morning and realize you feel better. No big fireworks, no big moment, just better. Healing has a sneaky way of showing up when you least expect it.

Source: The Modest Man©

Cover photo credit: ©Anne Nygård/Unsplash.com

(I hope you have enjoyed this article. Please comment if more of these will help with the healing.)

15 Ways to Heal Silently After Going Through a Rough Marriage

Life after a rough marriage can feel like walking through fog. Every step seems unsure, and yet there is this pull to keep moving forward. Healing, even when done in silence, can feel strange at first, but it can also feel freeing, knowing you can take full control of your life from here on out. 

These are 15 ways to heal silently after a rough marriage. Each one is simple enough to start today but deep enough to help you feel more like yourself again.

©Getty Images/Unsplash.com

1. Find your own space

Having a space of your own can feel like a breath of fresh air after years of compromise. Whether it is an entire apartment or just a corner in a room, claim it.

Fill it with whatever brings you even a little bit of joy. Photos, books, a comfy chair… heck, even just a clean bed. You will notice how your body kind of relaxes there, like it knows it is safe.

2. Go outside more often

Fresh air has this way of making everything feel less heavy. Stand under the sun. Feel the breeze. Listen to the world doing its thing without you having to do anything about it.

Even a short walk after work or early in the morning can change your mood completely. There is something about seeing the sky that reminds you there is still a lot out there for you.

©Getty Images/Unsplash.com

3. Write it down

Not everything needs to be said out loud. Sometimes the best way to get things out of your system is to write them down. Grab a notebook and just let your thoughts spill onto the page.

It does not have to make sense or sound poetic. Just the act of writing can help you see what is really going on inside. Plus, reading it back later might even surprise you.

4. Touch up on old hobbies

Remember that thing you used to do before marriage took over everything? Yeah, that. Start doing it again. Play guitar, paint, fish, cook, whatever makes you lose track of time.

The first few times might feel awkward, like you forgot how. But after a while, it starts to feel natural again. Kind of like shaking hands with an old friend.

5. Rest, rest, rest

Sounds simple, but man, it changes everything. A rough marriage can wreck your sleep, and bad sleep messes with your emotions even more.

Make your bed feel like a place you actually want to be. Think soft sheets, a decent pillow, and no glowing screens in your face. You want the kind of sleep that makes you wake up thinking, Okay, I can handle today.

6. Move your body

It’s tough to find the motivation to do anything when you’ve gone through a rough marriage. But sitting on the couch all day won’t do you any favors either, so get active and start moving your body.

Stretch in the morning. Do a few pushups during a commercial break. Take the stairs. It’s crazy how moving your body positively affects your mood and emotions. You start feeling stronger, you think about the good stuff more, and you feel like you’ve accomplished something meaningful.

©Mariela Ferbo/Unsplash.com

7. Spend time with animals

If you have a dog, cat, bird, or even a goldfish… spend time with them. Animals have this calming energy that humans just cannot replicate.

No pet? Visit a park where dogs play, or watch birds at a feeder. You might even find yourself laughing at how goofy they are. Animals remind you to just be present.

8. Watch something that makes you laugh

It is okay to let yourself laugh again. After all the heaviness, laughter almost feels rebellious, but in a good way.

Pick a movie, a stand-up special, or even a silly video online. Anything that gets you to crack a smile and maybe even forget for a minute how serious everything has felt.

This concludes part one of two parts. Join me Tomorrow for the part two conclusion.

Source: The Modest Man©

12 Things in Your Closet to Throw Out ASAP

Have a clothes closet that’s bursting at the seams? It’s time to go in and do a bit of an edit. We asked professional organizers to share the main closet items they’d advise parting ways with ASAP, and they delivered with the 12 suggestions below. Remember, many of the pieces that you no longer need or use can certainly serve someone else, so be mindful to scope out local donation centers and charities who will benefit from your cleanout, too.

Gifts That Don’t Reflect Your Style

Maybe you’ve felt inclined to keep that hand-knit sweater your mother-in-law gave you five Christmases ago but in reality have only sported it a couple of times. “Holding onto clothing solely because it was a gift can create feelings of guilt or obligation, especially if you feel pressure to keep and wear it,” professional organizer Hayley Anderson, the founder of Meraki Home Organization, says. Instead, she explains, you’re better off donating these pieces and allowing someone else to enjoy them, all the while freeing up space for duds you are excited to wear.

Impulse Buys

The items we pick up on vacation or when we’re feeling stressed or in need of some retail therapy, professional organizer Katherine Picott says, are “often the biggest clutter culprits.” If you haven’t worn these purchases, they shouldn’t be taking up space in your closet. “Recognizing these impulse buys can help you make more intentional purchasing decisions in the future, keeping your closet organized and manageable,” adds the founder of Tidy Milso.

Clothing That Doesn’t Fit

Pieces you consider to be aspirational may actually cause more harm than good. “These ill-fitting items can serve as a demotivator,” Anderson says. “Glancing at the pair of jeans every time you enter your closet can send the wrong internal message, reminding you of unmet goals.” So, say goodbye to too-tight clothing and swap in some more comfortable items. “You deserve clothes that fit your body and make you feel good,” professional organizer Ashley La Fond, the founder of Of Space & Mind, says. “Stop shaming yourself and let go of the clothes that no longer fit you.”

Items That Are Difficult to Maintain

If a piece of clothing requires tons of upkeep, it may not be worth holding onto, professional organizer Stephanie Treantos, the founder of Lemonaid Solutions, says. “Get rid of it and consider buying clothing that doesn’t easily wrinkle!”

Cannon is in agreement. “If you’re not an ironer, don’t buy or keep anything that requires ironing before each wear,” she says. “You’ll get more use out of the clothing you do have, and your mornings will be less stressful.”

Pieces in Need of Fixing

You said you’d bring those dress pants to the tailor six months ago, yet here they are, sitting at the bottom of your closet. Odds are, you’re not going to get around to this task anytime soon and are better off parting ways with these trousers. “If you have items that are damaged and you haven’t worn them or attempted to get them repaired, this is a good place to purge,” Anderson comments. “The chances that these items are going to be in style and fit your current lifestyle when you do repair them are low.” Rachel Cannon, who is both a designer and professional organizer and is the founder of Rachel Cannon Limited, adds, “You probably don’t need that item as badly as you thought you did if it goes unworn for any length of time.”

Sentimental Pieces

You may be able to live without these items after all. “It’s great to keep a college tee but a pile of 15 that won’t fit in the closet may call for a good declutter,” says professional organizer Kayleen Kelly, the founder of Kayleen Kelly Home Organizing & Redesign. “If everything is special, nothing is special.”

Seasonal Wear

It’s officially time to go through your stockpile of swimsuits, winter scarves, and more. “This is a category that grows each season and is rarely addressed because we only use the items six months out of the year,” Kelly says. “Each season you pull them out, declutter!”

Extra Shoes

Maybe they don’t fit any longer or just don’t suit your current look. “Save precious space for the items that serve you and toss old shoes that no longer fit your feet or style,” La Fond says.

Evening Gowns You Won’t Wear Again

If you don’t think you’ll repeat a gown, donate it. “They are expensive, take up a lot of space, and most of us are not pulling a Kate Middleton and having them reworked for multiple occasions,” Cannon says. You might also be able to get some money for them by selling them on a consignment website or at a secondhand store.

Cosmetics

If it didn’t ever belong in the closet in the first place, it certainly shouldn’t reside there now. “Unless you really have the real estate to house bathroom products in your closet, beauty products are best suited for the bathroom,” Treantos says, referring to a common culprit.

Freebies

Clothing items you received completely gratis can be oddly difficult to part with. “Those free T-shirts from events that you never wear can really pile up,” Picott says. “Recycle or donate them to give them a second life and clear some space in your wardrobe.”

Excessive or Poor Quality Hangers

Your hangers should make your closet appear more streamlined, not contribute to the clutter. “Keep only the amount you need,” Picott, who is a proponent of parting ways with wire hangers in particular, says. “Upgrading to sturdier options like velvet hangers for a large volume of items or wood hangers for a minimal wardrobe can protect your clothes better and create a uniform, elegant look in your closet,” she says.

Source: House Beautiful ©

Photo by dreamstime.com

Calm Your Mind, Adopt a Plant

Why Plants Soothe Us

Humans have an innate bond with nature. Wandering in forest preserves or simply gazing upon greenery calms and steadies your autonomic nervous system, which controls actions like your heartbeat and breathing. Even if just for a few moments, you’re transported away from the stresses of your day.

Having plants indoors 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.

Lavender

The lavender plant lowers stress rates and has been used in medicine for years to calm mind and aid in depression. 

Jasmine

A lovely and beautiful smell, Jasmine has been found to calm the nervous system similarly to Valium.

Aloe

Not only is aloe good for your skin and hair health, it also aids in purifying air and emitting oxygen to help you sleep more soundly.

Pothos

Pothos is one of the easiest plants to care for, increasing your self-satisfaction and well-being. Potos also works to increase oxygen levels in your home.

Snake Plant

Per a Clean Air Study conducted by NASA, the Snake Plant clears the air of 107 toxins while also emitting large amounts of oxygen, helping you breathe better. Snake Plants also help you feel more energized and ease the pain of headaches.

Arceca Palm

The Arceca Palm purifies your air and adding moisture into the air. In turn, breathing in the clear air created from the Areca Palm will assist in lowering anxiety and blood pressure.

Peppermint

As you breathe in the aroma of Peppermint, you will likely feel more alert and ready to take on your day. Add Peppermint to your bath to feel the positive effects of the plants menthol, instantly relaxing muscles and the mind.

Chamomile

Not just a tea, chamomile can easily be grown in your backyard garden. Used to reduce inflammation and aid in sleep, it also has a beautiful flower for your floral arrangement.  

Source: thetouchpointsolution.com

Emotional Inflammation: Discover Your Triggers and Reclaim Your Equilibrium 

What is emotional inflammation? 

According to Dr. Van Susteren’s book, it is a state not unlike post-traumatic stress disorder, which stems from simply living in our modern overwhelming and tumultuous world, which has only grown more so over the past year and a half. Learn to identify and explain emotional inflammation and its negative impact.

Who is vulnerable to this condition?

Many people, including physicians, do not even realize they suffer from this all-too-common phenomenon.  Drs. Emanuel and Van Susteren discuss general and physician-specific triggers which spring up in response to stress overload. 

How can you restore balance? 

Dr. Van Susteren recommends the RESTORE method to combat emotional inflammation, recover inner balance and restore one’s effectiveness, resilience, and joy.

The RESTORE Program:

Recognize Your Feelings: identify, unpack, and learn from difficult emotions

Evaluate Your Triggers: what sets you off and how to stop it

Steady Your Body’s Natural Rhythms: recover your healthy internal equilibrium

Think Yourself into a Safe Space: how to remain flexible and adaptable

Obey Your Body: self-care practices for diet, exercise, and stress management

Reclaim the Gifts of Nature: revitalize your connection to the natural world

Source: msdc.org

Excerpts from “Emotional Inflammation: Discover Your Triggers and Reclaim Your Equilibrium During Anxious Times.” 

The Benefits of EFT Tapping

Close up of a person with long brown hair massaging one of the EFT tapping points on their head to relax themselves.

What Is EFT Tapping?

EFT — sometimes referred to as “tapping” or “psychological acupressure” — is a somatic treatment meant to help soothe stress and strengthen the mind-body connection, Stretcher says.

Somatic therapies like EFT work by helping to release trauma and stress stored in the body, Stretcher adds, and often use a combination of body movement and thought practice to help people move through tension.

Like the traditional Chinese medicine practice of acupuncture, EFT uses meridian points — or energy centers — on the face and upper body to calm both your central nervous system and your mind. But instead of using acupuncture needles to access these meridians, EFT uses fingers to “tap” and apply pressure to the body.

As you tap, you repeat a phrase that both addresses and accepts the source of discomfort.‌ For example: “Even though I have a problem (e.g., stress, anxiety, etc.), I deeply and completely accept myself.”

Both the tapping and phrase work together to regulate the nervous system and reduce “cognitive noise” or unwanted thoughts, says Melissa Miller, LMHC, a psychotherapist with FOLX Health.

Often, EFT is used as an in-the-moment coping skill to help with a broad range of symptoms, including pain, anxiety and depression, as well as physical markers of distress like high blood pressure, heart rate and cortisol levels, Miller says.

“Tapping allows for the body and mind to let go of negative emotions that arise from distressing occurrences,” Miller says.

In fact, research has shown that EFT tapping is effective for managing anxiety, depression, PTSD and phobias.

What Are the EFT Tapping Points?

Each EFT tapping point has its roots in traditional Chinese medicine and is believed to improve energy flow and bring balance to the body and corresponding internal organs.

In psychology, though: “It is thought these meridians may relate to the nervous system. Tapping these points may help you return to a regulated parasympathetic (or ‘rest and digest’) state,” Stretcher says.

There are 12 meridian points in traditional Chinese medicine, and many more acupuncture points, but EFT focuses on nine major points, which include the following, per Miller:

  • ‌The palm point:‌ side of the palm, directly below the pinky finger
  • ‌The eyebrow point:‌ inner edge of each eyebrow, near the nose bridge
  • ‌The side eye point:‌ the bone along either eye, below the eyebrow
  • ‌The under eye point:‌ below either eye and on top of the cheekbone
  • ‌The under nose point:‌ the area directly below the nose and above the lips
  • ‌The chin point:‌ the crease between the chin and bottom lip
  • ‌The collarbone point:‌ one inch below each collarbone
  • ‌The under the arm point:‌ about one hand-width down from the armpit
  • ‌Top of the head:‌ the crown of the head

Even with these nine points in mind, it’s important to remember that EFT isn’t limited to only these points. Rather, these points were chosen because they are easy to find, access and get into a routine with, Miller says.

How to Do EFT Tapping

The EFT technique combines the physical act of tapping and a mental exercise (or “set-up statement”) to find physical and emotional comfort.

Here are the steps, according to Miller:

  1. Identify what you want to focus on. This could be something physical like a backache, or something causing emotional distress, like fear of missing an important work deadline.
  2. Rate the intensity of your feeling on a scale of 0 to 5, with 5 being the most intense.
  3. Create a set-up statement to address the issue. Your set-up statement should acknowledge the issue and its affect on you. Then, accept the issue. For example, if you are concerned about missing a work deadline, Miller suggests a statement like, “Even though I am worried, I accept how I feel.”
  4. Starting with your palm point, tap the area and repeat your set-up statement three times. Ideally, you are tapping each point only five to seven times, so if your set-up statement is long, Miller recommends shortening your statement as you tap your various points to something simple like, “anxious about deadline.”
  5. Then, move through the other eight tapping points while repeating your set-up statement. One full EFT sequence includes all nine points.
  6. Afterward, take a moment to rate your feelings on a scale of 0 to 5, and compare how you feel before and after.
  7. Repeat more EFT sequences until your score is lowered to a comfortable amount.
  8. Then, if needed, repeat the tapping points using affirmations. For example: “I am safe,” or “I choose to let go of this anxiety.”

The Benefits of EFT Tapping

While EFT is still being researched, there are a few studies that show tapping is an effective treatment for mental health issues — even for people who experience acute PTSD.

There are not many studies on EFT and PTSD in particular, but one older, stand-out February 2013 study from the ‌Journal of Nervous and Mental Disease‌ found that EFT significantly reduced psychological distress in veterans with PTSD. Even more impressive, after only six EFT sessions, researchers found that 90 percent of veterans involved no longer met clinical PTSD criteria.

Other research has found EFT to be helpful for the following, according to Purdue University:

  • Anxiety
  • Depression
  • Stress
  • Anger
  • Physical pain
  • Food cravings

And while the research is greatly limited and more studies need to be done, the previous ‌Journal of Evidence-Based Integrative Medicine‌ review suggests EFT tapping is potentially associated with some physical improvements in the body — like reduced blood pressure, cortisol levels and food cravings possibly tied to stress eating (which may aid in weight-loss efforts).

Source: ©Livestrong.com