6 Daily Methods for Relieving Stress

Do you feel like you have been stressed-out recently? Stress can come in many forms and faces, and how you react to these stressors can make a significant difference in the quality life and your physical and mental health. Here are some practical methods to avoid feeling overwhelmed by the stressful events that occur in your daily life.

It’s Time To Get Physical

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Exercise in any form can make a huge impact on your stress relief. Not only can exercise maintain your weight, but also allows the mind and body to release tension that is caused by the build up of stress. Rather than taking medications to reduce your anxiousness, find a physical activity that you enjoy. Experts recommend exercising at least three times a week, but if you want to eliminate the stress from work or school, then find a physical activity such as bicycling, jogging, or walking that you can enjoy each day.

Breathe… Just Breathe

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We obviously are breathing all the time, so you might wonder how can breathing more make a difference. If you are having a stressful day, try taking a minute or two to practice mindful breathing that you can do anytime, anywhere to eliminate your anxious thoughts. One of the breathing techniques that can be very effective for stress relief is taking a deep breath to fill your lungs and releasing the air slowly as you count to 20. Repeat this a few times and you will notice that your blood pressure declines and your racing thoughts stop.

A Healthy Diet Matters

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When you consume a healthy diet, your body and mind have the tools to cope with stress better than if the body is lacking in nutrition. A healthy diet includes a servings of fruits and/or vegetables along with whole-grain foods, and lean protein. Try to limit eating sugar as it can negatively affect the brain and make it more difficult to deal with stressful situations. In addition, be sure to drink several glasses of water each day to remain hydrated for optimal body functioning.

Be Social

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By socializing each day, you can reduce your stress levels. Time spent with your friends and family (the positive family members) can boost your happiness levels. When you are socializing, your brain releases serotonin to improve your overall mood, and when you have a happier mood, your stress is reduced.

Expose Your Skin to Sunlight

If you are inside most of the day, then you may not be getting enough sunlight exposure. Scientists recommend exposing your skin to sunlight for 20 minutes each day to increase your body’s vitamin D levels. With more vitamin D in your body, you are able to cope with stress along with having additional physical energy and mental alertness.

Increase Your Mindfulness

With daily meditation, you can increase your mindfulness. It is easy to get stuck in th trap of thinking about all the things you need to do in the future or dwelling in the past. However, when we do that, we are not living in the present. When you practice meditation each day, it helps you to focus on today by clearing the troubling thoughts from your mind. This can help you see the stressors for what they are rather than having them overwhelm your life. Practicing mindfulness even 5 minutes per day can make a big difference with relieving your stress levels.

Is Metabolism Affecting Your Weight Loss Efforts?

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Are you trying to get into better shape, but are frustrated to keep returning to the scale only to see that little progress has been made? When you’ve tried every new diet, and bought every book, loosing those pesky pounds can seem impossible sometimes. It might be something other than diet that’s keeping that extra weight on. If any of that sounds like your situation, then it could be your metabolism. Let’s explore your metabolism’s role in keeping you healthy and losing weight.

What Is the Metabolism

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Metabolism is the name given to the chemical procedure carried out by the body when it converts the food you eat or the fat that your body has stored into energy. Even if you are lying very still, the body requires and energy source to keep all its involuntary functions going.

Every process in the body, including thinking will burn calories. It is a small cost but it biological terms, it counts. This is particularly true during sleep, when the body is making all of the repairs and replacing cells that have become too damaged or weak to go on. During these rest periods, the food or fat your body has collected is converted into their most basic parts to be used to nourish the body and build new cells. In general, the number of calories that it takes to make this happen, is called the metabolic rate.

Metabolic Rate

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There are several factors that play a major role in dictating how many calories it will take to keep body functions moving and make it possible for you to repair cells. Age is a major factor to consider in metabolism. When people get older, the metabolism tends to slow down. That is why older women tend to gain weight quicker than their younger counterparts. Staying active is essential as we age in order to keep the metabolic rate in check.

A slower metabolism means that the body won’t quickly burn calories or metabolize the fats stores in your body. This is why it is easy to end up gaining a few inches over time. The higher your metabolism, the more calories the you will burn and the easier it is to lose weight and keep it off. High metabolism can also increase energy and make you feel better.

Increase Your Protein

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One way to speed up your metabolism is to make sure you are eating healthy proteins during your meals. According to healthline.com, eating protein has been shown to help you feel more full and prevent you from overeating. It also increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Remember that you know your body the best. It is important to find what works for you and understand that we are all individuals. When you make small changes, observe how you body reacts and feels, then adjust your direction from there. Small changes can add up over time and give you the results that you want.

4 Time Management Tips to Reduce Stress and Overwhelm

Do you put pressure on yourself or become overwhelmed by duties, demands, and responsibilities, which leads to a high level of stress in your life? While stress comes in many forms and is caused by many things, when your stress is generated from not having enough time for all your responsibilities, it might be time to take a deep breath and look at time management methods. Here are some ways to improve time management for reducing stress and overwhelm in your life.

Choose Your Priorities

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If you want to better manage your time, try looking at your list of priorities. This is going to help you with various tasks that you need to get done, which will help to relieve some of your stress. Here are some tips for figuring out what is a priority in your life, and what you can put off for later:

Is there a deadline? Think about tasks that have a strict deadline, and get those done first. Designate these a priority, since they must be done by a certain date and time. The other tasks that are more open-ended can be saved for later and have a lower priority. If you try to do everything at once, you will stress yourself out very quickly.

Look at the big picture. Think about the tasks and what the end result is going to be. Is what you are doing at the moment busy work, or will it actually improve your life or accomplish a goal in some way?

How do you feel when working on the task? If there is something you start working on that immediately causes more stress and frustration, re-think whether this is a priority or not. If it is a priority, try to look at it with a different perspective and try to find one positive attribute that you can attach to it.

Does it affect people in your life? You might also want to think about certain tasks that could affect your family and friends in a positive or negative way. Tasks related to your kids schedule or helping your friend with something might be a priority, but make sure you are still looking for a balance.

Schedule Your Essential Tasks First

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For better time management and reduced stress, schedule in as many of your priority tasks as you can. This prevents the added stress from missing deadlines, not going to appointments, or letting all of this clutter enter your brain.

To manage your time effectively, you need a solid schedule. It is okay to make changes as other things come up, but at least start with tasks that will be worked on and when, so you have a better idea of how to spend the rest of your time.

“You Time” Should Be Included

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Make sure as you are scheduling your time, you remember about “you time”! No matter what you do or how busy you are, you need to have time for yourself, your health, family, and friends. If you don’t, you will hit burnout very quickly. This is why time management is so helpful – you not only schedule all your work tasks, but you also see where you have time for your personal life, exercise, and leisure time.

Try Logging Your Time

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In addition to scheduling your time, try keeping a log of what you do and when for a week or two. This will help you to look back and see how you have been spending your time, including where you go right, and where you can make improvements.

Maybe you have a day where you feel like you should have gotten more done, and don’t understand where the time went. By keeping a log, you could see when time slipped away and how to avoid those situations in the future .

You know your life and schedule the best. Try to look objectively, without criticism, and see when and where you can make adjustments to your daily or weekly schedule. Sometimes making just a few small changes can reduce overwhelm and stress, allowing you to have gratitude and peace in your life.

How Hygge Can Help Soothe Spring Allergies

Spring is the time when you feel refreshed, as the temperature gets warmer, you spend more time outdoors, and you can find that energy you were missing during the cold, winter months.

However, that doesn’t mean you can’t embrace the practices of Hygge. In fact, this is a wonderful way to practice self-care year-round.

Although the Danish have been utilizing Hygge for centuries, the concept has only reached American shores with great popularity since 2017. During that time, Instagram and Twitter blew up with photos and tips of how to add Hygge into your lifestyle. In the event that you haven’t heard about the craze yet, this article will briefly touch on what Hygge actually is and how it can be used in the Spring to help remedy allergies. 

What Is Hygge? 

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At its very heart, Hygge promotes coziness. So, essentially, anything you associate with being cozy fits into the Hygge lifestyle. Do you have a favorite pair of sweatpants? Then lucky for you, they’re part of Hygge. Candles, fireplaces, blankets, enclosed spaces, warm temperatures, soft rugs, even softer couches and beds, essentially anything that brings you comfort is part of the Hygge way. Traditionally, the Danish use Hygge as a way to make it through their otherwise miserable winters. 

In a country where winter can seem to last forever and be quite harsh, Hygge was developed as a way to cope through those bitter temperatures until Spring and Summer arrived. Those who visited stayed in these little nooks where Hygge was practiced and fell in love with the cozy atmosphere. They decided to bring it back to their own countries, and before you knew it, Hygge was spreading like wildfire. 

Although the lifestyle of Hygge is typically utilized in the Winter, it doesn’t necessarily mean that it can only be used in Winter. In fact, Hygge is something that should be utilized all year round. Here are some tips for implementing Hygge into your home during the Spring season. 

Escape Spring Allergies

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While you may have made it through the Winter season without falling ill, you’re likely going to still fall prey to Spring allergies. Unless you’re one of the superhumans who doesn’t become allergic to plant pollen or mold, then you’ll probably find yourself with the sniffles at some point during the season. This is a time that can be woeful and full of suffering.

Although the room itself may not cure your allergies, it can certainly make you feel better if the room is equipped in the way that Hygge represents. Your head is congested, your nose is running, you may suffer from headaches, nose aches, scratchy throats, and you may even find it more difficult to breathe. This is something that your Hygge room can help with.

A Cozy Room

For some people, whenever they’re suffering from allergies or a cold, they need a nice and warm room to make themselves feel better. Having a warm room can also help to increase your body temperature and do a better job of fighting off the molecules that seek to make you ill or feel worn down. These warm temperatures are easily something that you can incorporate into your Hygge room by turning up the thermostat a bit or with a fireplace.

Absorbing the warmth of a cozy room and blanket can reach deep into your bones. Even if you don’t particularly want to be warm in the Spring, you should certainly give it a few hours in order to help your body relax. Everyone knows that stress can exacerbate illness and allergies. With this knowledge, it’s easy to suggest that by relaxing, you can help your body to heal from the illness or allergies.

Give Yourself Permission

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Give yourself permission to have a short time for Hygee and selfcare. If you feel like your day is too busy, try allocating just 20-30 minutes. The rejuvenation that even a short amount of time of Hygee, can make a difference in your life.

No matter how much you’re suffering from allergies, being in a comfortable and cozy room can make you feel at least marginally better. You can wear the most comfortable clothes that you own and just lay out on the couch surrounded by comfortable items and materials. Try also drinking a hot herbal tea to add to your allergy relief. According to the Farmers Almanac, Chamomile tea is recognized throughout the world as a natural antihistamine. One or two daily cups of chamomile tea, sweetened with honey, can provide immunity toward many common allergens.

Practicing Hygee for Spring allergies is not a self-indulgence, it is self care that not only supports you, but can positively affect those in your life. Author Eleanor Brownn said it best: “Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.”




3 Morning Rituals That Give Your Metabolism a Boost

The path to health is a daily journey. Sometimes it seems like a walk through a peaceful meadow and other days it feels like an epic climb up a mountain. This is particularly true when weight and energy are concerned. A lot of women want to do activities during the day or after work like playing tennis, going for a hike or walk, and so forth, but many don’t have the energy to do so. Sometimes this is due to having a low functioning or inefficient metabolism. There are small changes that can be made regarding metabolism that can add up over time. This article will be sharing a few methods to help improve your metabolism.

Morning Nutrition

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There used to be a saying that breakfast was the most important meal of the day. It turns out that this is partially true, because giving your body some nutrition in the morning kickstarts your metabolism. Studies have shown that just giving your body a few calories in the morning can help to improve your metabolic function by about 10%. This of course is more efficient if the food or drink your ingesting is something healthy. When you do this, your body knows it’s time to start the day and it begins the process of preparing to remove waste from the previous day. Something simple with carbs and protein can wake up your mind and make you ready to face the day’s challenges. If food isn’t your thing in the morning, try a smoothie or even healthy coffee with collagen and MTC oil.

Morning Moves

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One of the best things that a person can do for themselves is to take on some kind of exercise routine in the morning. This doesn’t mean that it has to be an intense, pulse pounding exercise, just that you do a small amount of movement enough to get your heart rate up. Morning stretches or yoga can be a great example of that. If you stretch your limbs and engage the muscles in your core each morning, you’re far less likely to sustain injury from minor twists, turns, and reaches that you do during your work day.

B Vitamins

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When your body has the right nutrients, it will function on a more efficient level. B vitamins can help to stimulate your metabolism. They do this by giving your body the ability to metabolize carbohydrates, proteins, and fats into energy that you will need throughout the day. This is why it’s great to have some eggs with whole grain toast in the morning. Taking just a little bit extra can help you to convert that food into energy so you can be productive and burn calories all from morning until night.

According to healthline.com, consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast.

These simple rituals are small changes that can be made that can add up over time to make a significant difference with your metabolism and weight loss efforts.

4 Herbs That Can Help Boost Metabolism

If you are a gal who is trying to live a healthy lifestyle, sometimes it can feel like everyday there is new information about the new “best” diet, innovative exercise tools, or other important health actions that have been discovered. Staying informed with the newest health concepts can be beneficial. Thankfully, with the modern spread of information, it’s a lot easier to research and find which things work so that you can reach YOUR health goals. When it comes to metabolism, here are some herbs can help give you a boost.

Ginseng

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This famous herb has been associated with energy and metabolism for 2000 years. Its presence in tea has made ginseng tea a favorite among people looking to promote a more energetic lifestyle, and studies have shown that ginseng can greatly help with weight loss if consumed every day for a sustained period. Ginseng was also found to have a favorable effect on insulin sensitivity, making it a good choice for people who deal with diabetes.

Cayenne Pepper

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In the last few hundred years, there have been a number of tonics that have employed the use of capsaicin, the active or hot ingredient in cayenne pepper to help treat various ailments. Today, science has uncovered more of the specifics in the way that we can use this powerful agent to arrest caloric intake, shrink fat tissues, and clean the vascular system. Research has discovered that it can stimulate thermogenesis which is the process of metabolizing fats to generate heat. This means that your metabolism is being boosted to create this effect, and more energy which is stored in fat, must be used for it to take place.

Cinnamon

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People have had a strong love of cinnamon for quite some time due to its festive flavoring and associations with holiday time, but this powerful spice has many other advantages. Research has shown that cinnamon can lower blood sugar levels substantially, in addition to increasing glucose metabolization by more than 18 times the regular amount. This means that it helps to make your metabolism more efficient, which also make it a wonderful thing for people who have diabetes or might be close to becoming diabetic.

Mustard

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Mustard is made from the seeds of a mustard plant, which are ground or cracked and mixed with variations of water, vinegar, lemon juice, wine, or other liquids, salt, and often other flavorings or spices. Mostly, people think of mustard as simply a condiment, but it’s been shown that less than a teaspoon of mustard seeds can boost your metabolic rate by 25%. Which could result in an extra 40 – 50 calories being burned per hour.

For a super metabolic combo, try putting some mustard on steamed broccoli, which is a metabolic boosting vegetable. The taste combination is quite zesty and fun!

3 Mindfulness Tips For Quality Sleep

Do you feel like the business of the day affects your sleep quality? Having an ongoing issue with restlessness or insomnia may be due to day’s activities taking the stage and running through your mind at the end of the day. You may find that when you lay down you are focused on all the things you did that day, or on your “to-do” list for the next day. Sometimes it can be challenging to lay down and fall asleep peacefully. If this sounds like an issue you are having, consider how mindfulness can help you sleep better.

Meditate At The End Of The Day

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When most women meditate, as part of a mindfulness routine, they tend to do it in the morning. Though this works for some women, however others may have a lot going on first thing in the morning and finding a moment to have meditation seems overwhelming. For these gals, meditating at night is a much better time to find peace.

Many days can be full of activity that stays hovering around us into the night. By meditating before bed, you can focus on those issues, work through them, and let some of the anxiety go. This allows you to sort things out, come up with a plan, and then go to sleep without the worry and confusion running through your head keeping you awake.

Breathing Exercises

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Part of a mindfulness routine is controlled breathing or breathing exercises. These exercises will help you throughout your day when stress arises. The good news is they can also help you at night to relax and fall asleep easily. As you begin controlling your breathing, you will also be controlling your heart rate. Your breathing slows, and so does the heart rate, which in turn helps your body to relax and sleep. Trying simple breathing exercises as you lay down, begin with ten deep breaths with equal inhale and exhale length, connecting your thoughts to your breath. You will see a progressive move towards easier and better sleep.

Moment Of Mindfulness

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One thing that may be hindering your sleep is that you are not alone with your mind at bedtime. What this means is that you may have too much going on, like reading on your phone, listening to a podcast, or having the television on. Instead, try to be alone with your mind. Turn off all the technology and just let your mind be the only stimulate. This works by allowing you to focus on meditation and breathing exercises.

Taking the time to be still and allow the mind and body to connect, will have benefits that will give you better rest as well as increased energy in the morning.

You may have to work on this for a few days to get it to start showing an effect in your life, but once mindfulness takes hold you will start to notice a distinct difference. You will also start to notice that you are sleeping better and having more restful and easy sleep as well.

3 Daily Practices To Be A Happier Person

Are You Ready To Put A Stop To Feeling Stressed Out All The Time? Do you think you can find something to be happy about just once a day? Taking time to think about something to be grateful for during the day, can seem like a difficult task on some days. If you are finding yourself in this situation, you may be wondering how to get out of it so you have less stress and anxiety as well as increasing your happiness and getting to a better place in your life. Here are some daily practices that can help you be a happier person.

Gratitude Journal

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One way to become a happier person, through mindfulness and daily practice, is to start a gratitude journal. You do not need a full journal to do this. In fact, you can use your daily planner or online planner for this. You can even use social media. The key point to this daily practice is to find at least one thing a day you are thankful for or have gratitude for. This can be anything. Let’s face it, we all have bad days. It is finding the good in that bad day that helps us become happier. So, it can be anything from having a great cup of coffee that morning to being happy the day is over so you can start fresh the next day. The point is to recognize the happiness or good and note it.

Reducing for Charity

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Reducing for charity may seem like an odd endeavor as a daily practice, but it is something that can be very fulfilling for both parties. The idea here is to remove something from your life each day that you do not need. This can be anything from a toy your child no longer plays with or has outgrown to an extra set of dishes you really don’t need. Place these items in a box and at the end of the week or month, give the box to charity. These items are no longer cluttering your day and causing a storage issue, and you are helping someone else you may want or need them. The happiness comes in when you find the joy in either getting the items out of your house or seeing that they can bring joy to someone else through your charity.  

Breath Walking

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Breath walking may be something that is new to you, but it can make you a happier person. The concept here is to go on a walk in nature each day for a few minutes or more. Just get away from everything. Step out into nature with no electronics. Now this doesn’t mean to go out with no way of contacting anyone in an emergency. It simply means to turn off music and phones and just walk. Concentrate on your breath as you move and walk and work to calm it. Notice the sounds and nature around you, and let go of the stress of the day through your breathing. You will find yourself healthier and happier at the end of the walk and as the walks progress, you may find yourself more adapted to handling your daily stress as well.

As you start putting these daily practices into your life, you will start seeing a change for the better and seeing yourself becoming happier. Remember, start slow and let the process work. It’s all about letting the process develop in your life at your own pace.

Ready To See How Mindfulness Can Help You Lose Weight?

Are you a woman who is fed up with dieting day after day without seeing results? When you look at your current weight, where you want to be, how much you want to drop, and how long that journey will take, it can feel overwhelming. Sometimes gals can get derailed before they even begin. If this sounds like where you are right now, consider using mindfulness practices to bring your weight-loss to another level. If you aren’t sure where to get started, here are some how to tips to help.

Accept Your Journey

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The first way to use mindfulness for weight loss is to accept and embrace your journey. This may sound either far too easy or like something you could not do in your life for your situation. This is actually an easily attained step, that takes some time to work on and develop. Here is a mindfulness quote by Jan Chozen Bays: “Mindful eating replaces self-criticism with self-nurturing. It replaces shame with respect for your own inner wisdom.”

Find Your Triggers

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Mindfulness, journaling, and meditation can help you find your triggers. You may wonder why this important. Your triggers that send you into anxiety, stress, or depression can also trigger you into unhealthy eating habits that can move you into a situation of gaining weight. Once you start to find your triggers, you can begin moving those toxins from your life and working toward a more positive outlook and healthier choices that help with your weight loss.

Mind Map Your Goals

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Instead of just jumping into a weight loss journey, consider using mind mapping to sort everything out. This will help you sort out the related thoughts that come up with your weight loss journey, what your obstacles are, and how you want to go about handling them. Once you begin this mapping you can find a better starting point for your goals and see milestones along the way of your long term journey. This can help you remain focused and see when you have hit achievements that you normally would have overlooked.

To get started, make a list of the things you like or are happy with about yourself, then determine your goal weight. With a positive mindset, figure out a healthy and realistic timeline for weight-loss. At that point, setting weekly goals and daily micro-goals to achieve. Adding mindfulness, such as gratitude for micro-goals that are accomplished during the day, will help keep a positive mindset.

Mindfulness can bring several benefits to your weight loss journey, including staying positive and believing in yourself. You will also find that you are more focused and centered on the task at hand, which will in turn help you reach your short-term and long-term weight goals.

3 Ways To Reduce Anxiety With Mindfulness

Do you feel like there are some days that are just full of anxiety? Anxiety is something an increasing number of women suffer from. This is primarily due to the fact that women tend to multi-task, which can be a great skill, until there are too many things pulling on us that our days (and nights) can become increasingly hectic. We have work, some have school, children, community, and a full “to-do” list. Daily stress is a normal issue that we all deal with. However, when there are extra issues with family, personal life, finances, and job challenges, often time it can lead to anxiety issues. Here are a few techniques to help reduce anxiety in daily life.

Breathing Techniques

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When a stressful event happens, and anxiety response kicks in, the first thing that happens is the heart rate increases. A feeling of panic begins and the brain naturally goes into fight or flight, a primitive brain function. When this happens it can be harder to focus and harder to calm down. Breathing techniques work in several ways. They help you stop and refocus, allowing you you slow your breath and find a calm moment that helps your heart rate lower to a reasonable level. Ultimately this may help your blood pressure to lower as well, which allows you to calm down and figure out what steps to take next.

Try taking 10 deep breaths with equal inhale and exhale. Close your eyes and relax the muscles in your face. Often, we hold onto tension in the forehead and jaw muscles. When we breath and relax the face, that action can que the rest of the body to follow.

Focus on the Issue at Hand

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Mindfulness techniques like meditation and mind mapping can help you focus on the issue at hand. What mindfulness does is help you use techniques that can take a jumble of thoughts and work them into one connected thought with a clear path to a goal that has a starting point and ending point. Mindfulness can help you find joy in the task at hand, even if it is simply completing the task and moving to the next one. Though meditation, mind mapping, breathing, and gratitude practice, you can focus on the issue at hand and move forward.

Find New Healthier Focuses

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Mindfulness has an added bonus of helping you remove the negative issues and resources in your life and focusing on healthier replacements. Instead of freaking out about an unexpected situation, you can calm down with breathing. Instead of being upset about the day and feeling helpless, you can replace those thoughts with gratitude for at least one thing a day. You can find that your are happier first and healthier later and overall change your entire life outlook.  

Though mindfulness will help you with anxiety issues, it can take some time and practice to reset your natural stress reaction tenancies. If you are having severe anxiety symptoms, you may also want to consult a therapist or counselor for further assistance.