by The Lovely Refinement Team | May 4, 2019 | Dealing With Emotions, Finding Motivation, Happiness Tips, Self-Confidence, Self-Esteem & Self-Love, Self-Improvement
You may be wondering how to live a healthier life. Whether that’s through eating better, exercising more, or even improving your mindset and feeling better about yourself.
The relationship we have with ourselves and our bodies has a big influence on our behaviors. If you self-sabotage yourself, it can make it really difficult to see the value you have.
Which can lead to unhealthy behaviors, like drinking more alcohol or overeating. And any time you are under a large amount of stress this can trigger these unhealthy behaviors.
So, what I want to talk more about is how to start living a healthier lifestyle.
And this sounds like an overwhelming thought, right? If you think that you have to completely change your life within a day, then you might not even want to start.
But, this is a part of the self-sabotage. Believing you don’t deserve to live a healthier and happier life, or thinking you don’t have the power within you to achieve these goals.
And as I go into this list I just want to remind you that you right now have the power within you to make a change. To live whatever life you’re currently dreaming of.
All you have to do is just believe this and then we can move forward on the HOW to do this.
How to Start Living a Healthier Lifestyle
Bring in New Habits Slowly
Whatever changes that you want to make, it first starts with breaking up with the bad ones, and creating new better habits.
And honestly, it takes a bit of time for your mind and body to adjust to a new habit. So let’s say you want to start working out more and everything you read on the internet says “workout at least 5 times a week for 45 minutes.”.
This is a BIG commitment to start making out of the blue. And I know for me personally, dealing with anxiety and depression makes it really hard to randomly pick up a new habit like this.
Instead what you want to do is start adding in a work-out routine slowly. Begin by setting aside 5 minutes a day for a week or two. You can even do the same workout, the point of this is to start changing your habits.
Once your mind and body are more in the habit of working out you can then begin to make it more challenging for yourself, and increase the time until you reach your end goal.
Drink More Water
This is so obvious but SO important. Especially as a health coach, I see people often who do not drink enough water.
It just doesn’t feel all that important, right? But, water regulates a lot of what is going on in your body. It helps with digestion and it balances out your blood sugar levels.
Aim for half of your body weight in ounces. So, if you weigh 150 pounds, you’ll aim to drink 75 ounces of water a day.
I used to be terrible about drinking water and only drank Diet Coke. But, I completely curbed this habit by buying 40oz water and always having ice-cold, clean water by my side wherever I go.
Now I crave water over any other drink! In the US water is the second most popular drink, behind soda. Obviously, this isn’t good and if you find that you aren’t drinking enough water, start turning this into a habit!
Set reminders on your phone and make water easily accessible to you. You can even add a fresh-squeezed lemon or lime to add a little flavor.
But if you find it difficult to drink enough water, you can also consider taking an IV hydration in Atlanta area, which is a quick and effective way of hydrating your body.
Spend Time Outside
I like to focus on a mind-body balance. When you benefit both, you will become the healthiest version of yourself.
Making sure to get time outside in the sun will help to improve your mood. If you suffer from SAD (Seasonal Affective Disorder), then you know how important it is to get sunshine.
On top of improving your mood, your body needs movement every day. If you work at a desk all day then it’s even more important for you to get up frequently and get outside.
If you have a dog, get into the habit of taking them out twice a day so you can both get some exercise and fresh air.
Again, start with just 5 minutes of being outside and work your way up to 15 minutes twice a day. It feels small, but it will make a huge difference!
Reduce Sugar
Now I know how amazing sugar is and how good it tastes. Honestly, for a while as a teenager I would only eat sweets. And I became so hooked on candy and cookies that if there was any of it in the house, I would only eat that.
I had to cut back on buying the stuff because I knew that I wouldn’t eat anything else besides sugar. I’m not saying to completely stop eating sugar, because again I want you to improve your mood as well as your body.
Sometimes we need some ice cream or want to enjoy cake at a birthday party. And it should be enjoyed! The tricky part is it’s so easy to overdo it. Sugar and highly processed foods begin to taste way better than fruits and vegetables. But, they also cause heart disease, weight gain, fatigue, and a whole list of other problems.
So, work on reducing your sugar intake. White sugar has zero vitamins or minerals and when you consume it, your body has to find those vitamins and minerals elsewhere in your body.
But, if your body is lacking in those vitamins and minerals, then you fall into a deficit. Making your body and mind struggle and causing unnecessary issues.
This just starts by making better choices. If you’re craving sweets, go for a banana or some berries instead. Look for items that are reduced in sugar.
And if you can get into the habit of replacing sugary drinks and food with fruits and vegetables, you won’t crave sugar nearly as much. You’ll also be able to have sugar on occasion without overindulging in it.
Limit Your Social Media Time
Technology is a great thing while also kind of a terrible thing at the same time. It allows us to connect to anyone in the world within seconds, and yet we are becoming more and more lonely because of social media and technology.
If you’re in the habit of checking your phone often throughout the day, posting to social media and feel more confident when other people like your posts, or just like to use technology because you often feel bored then it’s time for a social media cleanse.
There are plenty of apps out there that can track your phone usage and alert you when it’s time to put your phone away.
When you put your phone down and instead learn to be more in the moment, you will feel better mentally. And feelings of anxiety and depression will reduce over time.
At first, you may feel anxious not checking your phone but as time goes on you will become more used to it. And then you will begin to feel much better because you won’t have to compare yourself so much to other people’s lives.
by The Lovely Refinement Team | Apr 13, 2019 | Dealing With Emotions, Happiness Tips, Self-Confidence, Self-Esteem & Self-Love, Self-Improvement
If you enjoy finding new ways to relax your mind and calm down after a long day, this post is for you!
Yoga is a great exercise for anyone who struggles with anxiety & stress. It helps you develop a stronger mind/body connection and it also gets you to a calm mind quickly.
7 Yoga Exercises to Relieve Anxiety & Stress Instantly
I love adding these videos to my daily routine, especially at night when I’m winding down. I feel so much more relaxed and comfortable with myself after doing yoga.
And what’s nice is you don’t have to spend a ton of time doing this, you can even do it for as little as 7 minutes.
Yoga helps you stretch out your tense muscles and quiets your racing mind. Give one of the videos a try if you’re feeling really anxious!
Yoga For Stress & Anxiety by Yoga With Adriene:
Yoga With Adriene is one of my favorite Yoga YouTube channels. She is very good at guiding you through yoga exercises and provides a strong sense of calm.
She even motivates me to want to keep practicing yoga and has different alternatives based on your experience level! Here are some of her best videos on yoga for anxiety and stress:
1. Yoga for Anxiety & Stress
2. Yoga for Anxiety – 20 Minutes Practice
3. Yoga for Neck & Shoulder Relief
Yoga for Stress & Anxiety Relief by Sarah Beth Yoga
I really like Sarah Beth Yoga as well because she has simple videos that provide really relaxing music in the background. I recommend watching these videos at night time as you start to unwind to help you fall asleep better.
4. 15 Minutes CALMING YOGA for Stress Relief & Anxiety
5. Yoga for Stress & Anxiety
6. Yoga for Anxiety & Stress (15-Minute Yoga)
7. Yoga to Control Your Anxiety
by The Lovely Refinement Team | Apr 13, 2019 | Dealing With Emotions, Happiness Tips, Self-Confidence, Self-Esteem & Self-Love, Self-Improvement
Do you struggle with mental health? What if you had a specific go-to tool kit that you could use whenever you have a bad mental health day?
I personally love to use a mental health crisis kit because I struggle with anxiety & depression. They both come out of nowhere a lot of the times. I get a tightness in my chest from anxiety and feel uncomfortable just going to Home Depot. When nothing is wrong, and sometimes it really bugs me.
But, I learned what works best through a lot of research. And some of these things in this list are personal preferences, but a lot of them are generally what works for everyone.
How to Create a Mental Health Crisis ToolKit
Pick out the things you like and make sure to add them to your own mental health crisis kit! Be sure to leave in the comments what other things you like to add to help your mental health.
It’s so helpful to create your own mental health toolkit so you can better understand what’s really going on. And to help calm you down.
A lot of the times we try to ignore how we feel in order to get through the day. But, instead, you can actually focus on allowing yourself to feel better!
Some days you will have to take it easy and listen to what your brain is telling you. If you’re burning out, stressed, anxious, or depressed these things can be so tiring on your brain and body.
You have to listen to your body and pay attention to the cues. If that means it’s a mental health day, then use these items and put them in your toolkit.
So you can quickly overcome these awful feelings. Once you give in, take a break, and allow yourself to heal, you will feel better. Stop fighting the process, just focus on healing yourself, and don’t worry about how long this takes!
1. Essential Oils
Certain essential oils can help relieve anxiety symptoms. Lavender, Spearmint, and Rose are my personal favorites to use.
Here are some other great essential oils to try to calm your mind:
- Vetiver oil
- Orange
- Peppermint
- Chamomile
- Jasmine
- Eucalyptus
- Lemongrass
I love to use this LagunaMoon set that has 6 essential oils. The Lagunamoon Essential Oils Top 6 Pure Essential Oils Kit can be used for:
Diffuser, Humidifier, Massage, Aromatherapy, Skin & Hair Care
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2. Mental Health Journal
Writing out what’s going on in your mind is a great form of therapy. That’s why I have multiple journals in different areas that I’m often in, like my nightstand, office desk, and even in my purse.
3. Self-Help Books
Books are great because they help you connect to someone else and make you feel less alone.
4. Yoga Exercises
Yoga can help center you and quiet your mind. And the beauty of yoga is you don’t even have to leave your house.
There are so many YouTube videos that guide you through an effective yoga practice, try this one below the next time you want to relax:
5. Grounding Techniques
Grounding techniques quickly help you come down from a panic attack, or even boost your mood if you’re depressed.
And once you learn a few of the basic ways to ground yourself you can do it anywhere.
It’s a helpful tool to have in your mental health crisis toolkit.
6. Meditation Exercises
I have another blog post entirely on meditation exercises, but here’s a helpful video to get you started. I like meditating when I’m in the mood for it.
I think it’s hard to meditate when you really don’t want to. And the yoga video or grounding techniques from above are another way to be mindful without practicing meditation.
But, here’s a great video that takes you through a meditation exercise:
7. EFT Tapping Sheet
EFT stands for Emotional Freedom Techniques and it works by tapping certain pressure points around your body while speaking affirmations.
I really like doing EFT tapping because I immediately feel a sense of relief and calmness afterward. It’s a different form of meditating and allows you to physically tap your body so it gives you something to focus on.
Use this EFT tapping sheet to tap the right pressure points of your body:
Watch the video below to learn how to do EFT Tapping:
8. The Anxiety & Phobia Workbook
This workbook is one of the best for anxiety. It has many different sections you can work on depending on what you’re struggling with.
There’s a lot of helpful information in this workbook and it’s definitely essential to have in your mental health crisis kit.
Try out this workbook for when you want to figure out what your anxiety triggers are. And to teach you more about yourself.
9. Weighted Blanket
Have you seen these weighted blankets? They can help with anxiety.
10. Have Your Therapist On Speed Dial
Did you know that with the BetterHelp app, you can talk to or text a counselor at any time? Someone is standing by to help you right now. There is no shame in asking for help, in fact, it’s what we all should do more often! Try BetterHelp for free right here.
Are you looking to take your mental wellness to the next level?
My Ultimate Mental Wellness Bundle has an entire course on how to stop feeling overwhelmed and improve your mindset!
by The Lovely Refinement Team | Apr 11, 2019 | Self-Esteem & Self-Love, Self-Improvement
What are some essential daily self-care practices for your mental health? Practicing self-care improves your mental health in so many ways.
It’s not just about taking a bubble bath, self-care is so you can reconnect with your inner self.
With so much noise in the outside world, you want to make self-care a priority. Because your mental health suffers if not.
13 Essential Daily Self-Care Practices For Mental Health
Without a regular self-care regime set out for yourself, you can begin to resent other people who take advantage of you. Your body gets burnt-out when it doesn’t get enough rest.
The longer you go without taking care of yourself the worse it becomes. You’ll get into the habit of not taking care of yourself which will make it harder to change.
So, let’s make a pact to start making mental health a priority ok? Fortunately, it doesn’t take a whole lot of effort to start seeing positive results in your journey.
Here are some ideas for ways you can implement self-care practices for mental health into your day.
1. Practice Gratitude
When you learn to be thankful for what you already have you won’t feel a need to constantly be searching for what fulfills you.
You won’t need to buy the next new thing that comes out just to temporarily make you feel better.
Set up a time daily to practice gratitude for just a few minutes. This can be by writing down 3 things you’re grateful for, or just thinking about all the things you have in your life.
This will help you see what’s most important in your life.
2. Drink more water
I have a 40-ounce water bottle that I bring with me everywhere. Without it, it’s nearly impossible for me to drink enough water throughout the day.
I recommend doing something similar to this to make it easier on yourself. That’s the thing with developing new habits – they need to be easy to implement.
Get a cute water bottle that can carry half the required amount of water you need to drink every day. That way you only have to fill it up twice each day.
Drinking water keeps your body refreshed and energized, and it also helps you digest food better. And when your body is comfortable, your mind is comfortable too.
3. Communicate Your Needs
Of all of these self-care practices for mental health, this one needs repeating again and again! Get comfortable with expressing your needs to the people around you. If you need peace and quiet at home for 30 minutes, let the people in your family home.
If you need a different workspace than what you have, talk to your boss. Express your needs so you can start working at your best.
It’s not selfish and it gets rid of built-up anxiety. When you ignore your needs, it can take a toll on your mental health.
4. Set Boundaries
I think it’s hard to set boundaries sometimes because we don’t want to come across as lazy or rude.
But, working overtime just to please your boss will begin to ruin your respect for your boss.
It’s okay to set boundaries and to say no. Especially if you stand strongly behind that no. If you’re being asked to do something that cuts into your personal time or that makes you uncomfortable, work on putting your foot down.
When you do this, you learn to put yourself first and know what your limits are.
5. Spend Time Outside
Always make sure to get outside for at least a few minutes a day. Unless the weather makes it unsafe to be outside. I’m guessing that most days where you live, the weather is calm enough for you to be able to get some sunshine.
Your body needs sunlight and your mind needs this to feel more connected to the things around you. If you have anxiety and don’t like going outside, open up a window in your home and sit next to it for a few minutes.
6. Stay Organized
Clutter can cause a lot of anxiety and stress. When I let my clean laundry pile up, I get so overwhelmed that I just don’t want to ever fold it.
Work on staying organized daily. If you have dishes, wash them right away and put them in the dishwasher.
If you have dry laundry, get into the habit of folding them right when the buzzer goes off.
Staying on top of the things around your house will give you a much calmer peace of mind. Organization allows you to think clearer and to focus on more important things.
7. Get a Work-Out in
I know working out consistently isn’t easy. And if you struggle with anxiety or depression then you might think it’s impossible to work out at all. But, it doesn’t have to be.
It just starts with doing it for 5 to 10 minutes each day. You can do this in super small sections of time and build up after a while.
Here are some quick and transformative home workout plans you can do in the comfort of your own home.
8. Take Frequent Breaks
Busy isn’t always better. It’s actually good to get into the habit of taking more breaks throughout the day. It can help to set a reminder on your phone every few hours to get up from your desk and stretch.
Even if you are really busy throughout the day, make time for yourself. I know it’s not always the easiest thing in the world.
But, everything you’re working hard for right now is to have a better quality of life in the future. And one way to do that is by making your mental health a priority so you can be mentally strong enough to push through anything.
9. Eat Healthy
Eating “healthy” means different things to different people. I think as long as you are happy with yourself and your body is able to do what it needs to do, that’s considered healthy.
If that means eating a piece of chocolate after dinner every night, then do it. Eating healthy isn’t always about fruits and veggies. It’s about your sanity and what makes you feel good, and finding a balance between that and fueling your body properly.
As a form of self-care, try to find the balance between the two. If you had oatmeal with fruit for breakfast and a salad for lunch, indulge a little and have some pasta for dinner.
Treat yourself and enjoy your life, while also being mindful of what you put into your body. Try not to make it super complicated.
10. Get Some Sleep
Sleep plays a huge role in your mental health. Unfortunately, anxiety can make it impossible to get a good night’s rest sometimes.
But, if you’re struggling in the sleep department I’d suggest making this your number one priority.
Set up a sleep schedule and reduce caffeine before you go to bed. Shut off all electronics and calm your mind down an hour before bedtime.
You can even read a book to help distract yourself from your thoughts, as long as it doesn’t keep you from going to sleep.
Don’t overlook the importance of sleep as one of the most crucial self-care practices for mental health.
11. Set up a Morning & Night Routine
Morning and night routines can change your life, seriously. I used to wake up and immediately reach for my phone. And would get stressed out when I’d see an email from a client who needed an immediate response.
The reality is, that client can wait. And the mornings are your time to enjoy peacefully. You don’t have to start the day the moment your eyes open.
And the same thing goes with nighttime. You can wake up an hour earlier and get ready for bed an hour earlier, so you can have time for yourself.
If you don’t want to wake up any earlier than you have to, then try to take just 5 minutes each morning to write some things you’re grateful for and what you’re looking forward to that day.
Free Download: A morning and night routine planner
12. Reduce Caffeine
I love coffee more than most people, but I know it can cause anxiety and make you feel shaky throughout the day.
It can also make it more difficult to fall asleep. I personally can only have one cup of coffee early in the morning or else it’ll take a few hours to fall asleep.
Try to restrict your caffeine intake to only in the morning, and maybe 2 cups max. If you’re really into caffeine you might gradually want to reduce the number of drinks you have throughout the day. Caffeine withdrawal is no fun and can mess with your mentality too, so take it slow and reduce your intake over time.
13. Fulfill Your Needs
Each and every day do at least one thing for yourself. No this isn’t selfish and it doesn’t make you a bad person. Spend some time alone, order takeout, dance along to your favorite music, or watch a guilty pleasure TV show.
Or my favorite, listen to an uplifting podcast for mental health.
Fulfill your own needs before anyone else’s. And remember, do this often!
13 Essential Daily Self-Care Practices For Mental Health – Conclusion
You matter and your mental health matters. It’s only when you take care of yourself and fill up your own cup that you can start to take care of others.
Just like the flight attendant says on any flight you’ve ever flown “make sure to put on your mask before your children’s.”
by The Lovely Refinement Team | Apr 10, 2019 | Dealing With Emotions, Happiness Tips, Self-Confidence, Self-Esteem & Self-Love, Self-Improvement
These are my favorite TED Talks for your mental health. Watching these TED Talks is a great way to expand your knowledge of your own mental health.
I love watching the speakers talk about their own experiences that relate to struggling with mental health. It kicks the stigma to the curb about hiding how you feel and pretending to feel okay when you really don’t.
What I love about all of the TED Talks below is how the speakers talk about their own experiences with their mental health struggles. They are proof that you are not alone.
10 Best Ted Talks For Your Mental Health
Here are some great TED Talks for Your Mental Health anytime you need a reminder that you’re not alone.
1. The Power of Vulnerability by Brene Brown
Brene Brown is one of my favorite authors and speakers, and this Ted Talk has been viewed over 40 million times across the internet.
She talks about shame, guilt, and vulnerability in a way that makes you want to embrace all of them. And she’s not afraid to laugh at herself, which is one of the reasons why I love her. She’s real and knows what she’s talking about.
Check out this list of amazing inspirational Brene Brown quotes, too.
2. How to Start a Conversation on Suicide: Jeremy Forbes
This Ted Talk hits the uncomfortable things we don’t always want to talk about. Like suicide. And Jeremy Forbes breaks it down by using his own experience.
He opens up on how we can start a conversation on suicide, which helps bridge this gap we have with mental health.
The mental health stigma is where we don’t want to accept that tragic things happen because we don’t discuss mental health enough.
3. Don’t Suffer From Your Depression in Silence by Nikki Webber
I like this Ted Talk because it’s a quick watch, which is great for someone struggling with depression. Even if you don’t have a lot of energy or motivation right now, you can give this a quick watch.
So you can feel better about your own journey with depression. Nikki Weber gives a relatable speech on how to stop suffering from depression in silence, from denying her depression to being able to open up to people about it.
And now she gives speeches on depression, and explains how you can’t just “shake it off”.
4. There’s No Shame in Taking Care of Your Mental Health: Sangu Delle
Sangu Delle talks about how he felt like he should be strong and deal with his problems instead of admitting he struggled with mental health.
It’s no surprise that by repressing his emotions, his mental health ended up getting worse.
And he discusses what we went through during this process, and how he made it through to the other side.
5. What is Depression? Helen M. Farrell
Helen M. Farrell accurately describes what depression is like, and this is a good video to show someone who might not fully understand what you’re going through.
The video also discusses what causes depression, which could be nothing at all. And what you need to do to get the proper help so you can feel better again.
6. How to Stay Calm When You Know You’ll be Stressed: Daniel Levitin
If you’ve been feeling particularly stressed lately, check this Ted Talk out.
Daniel Levitin talks about a story when he was super stressed out, and leads into how this affects other parts of your life.
I like this video because it teaches you how to stay calm when you’re stressed, and it’s also proof that bad things happen to everyone.
No one is perfect and you will hit bumps in the road sometimes, but you can learn how to control your stress levels.
7. The Bridge Between Suicide & Life: Kevin Briggs
Another captivating Ted Talk on suicide.
I don’t recommend this video for someone really struggling right now, instead, you should call the Suicide Hotline at 1-800-273-8255.
But for people who are interested in learning more about your mental health, Kevin Briggs talks about suicide and how it affects so many other people.
This is one of my favorite TED talks because of how he explains it so well and isn’t afraid to talk about the difficult things that we need to be talking about.
8. The Voices in my Head: Eleanor Longden
Eleanor Longden talks about how things on the outside don’t exactly represent what’s going on on the inside.
If you ever feel afraid to tell people about your mental health, definitely give this video a watch.
So often we feel like we’re going crazy if our minds are out of control. And yet, that couldn’t be further from the truth.
And as she will tell you, when you try to hide what’s going on, things get worse. Once you learn to embrace what you’re going through, you can then start to heal.
9. A Tale of Mental Illness, From the Inside: Elyn Saks
Elyn Saks goes into detail about her experience with mental illness.
This Ted Talk provides a deeper look into how mental illness can prevent us from functioning properly in everyday life.
Even when she thought there was no hope left, she found hope and persevered.
10. A Simple Way to Break Bad Habits: Judson Brewer
We all develop bad habits in our lives, from eating too much sugar to sitting on the couch instead of going for a run.
This Ted Talk explains how to break out of those bad habits and improve your life.
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