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
.
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 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.
by The Lovely Refinement Team | Apr 10, 2019 | Happiness Tips, Self-Improvement
Here are 7 Amazing Mental Health Podcasts you can listen to for free today!
Do you love listening to podcasts as much as I do? Or are you a newbie that’s interested in what they’re all about?
Podcasts have become really popular within the last few years, and for good reason! They are amazing. Podcasts allow anybody to talk about specific topics and connect with listeners around the world.
They are also 100% free! And they can be a life-changer when it comes to mental health.
7+ Amazing Mental Health Podcasts
I’ve listened to podcasts when I was stuck at my old job, wishing for a better life but not knowing where to begin.
The idea of starting a podcast sounded so cool (and I plan on starting one, soon!) and it sparked some creativity within that I never knew existed.
I recommend to anyone who struggles with mental health to give podcasts a try.
And if you have a long commute, an isolated office job, or enjoy listening to something while you do homework, give these podcasts a listen.
You never know, these mental health podcasts could just change your life one day as they did for me!
1. Radical Transformation Project
Faith Mariah is one of my favorite bloggers/podcasters. When she talks it feels like she’s talking directly to you.
Last year when I was really struggling with my own mental health, I listened to her podcasts religiously to help pull me out of the slump I was in.
If you’re looking for a strong pep talk from someone who’s been there before, I recommend checking out her podcast.
Click here for The Radical Transfomation Project podcast!
2. The HerPaperRoute Podcast
Chelsea from HerPaperRoute hosts the HerPaperRoute Podcast. This is an uplifting show that will no doubt motivate you to get up and make something creative.
From mindset and goal-setting tips to personal wealth management and encouragement for building a profitable business as a do-it-all entrepreneur, this podcast reminds you just how much power you really do have. You can change your own life for the better.
Listen to this episode about overcoming anxiety and getting out of your comfort zone:
Click here for the HerpaperRoute Podcast!
3. Made Of Magic Podcast
Since my blog is mainly directed towards women (even though men are definitely welcome, too!), I thought it was appropriate to add this to the list.
The Made Of Magic podcast talks all about how to be more compassionate with yourself and develop inner peace. Something I think we all need more of.
Stephanie Dawn Elizabeth cares a lot about teaching you to accept yourself as you are right now, which will help improve your mental health quickly.
Click here for the Made Of Magic Podcast!
4. Anxiety Slayer With Shann and Anganga
If you deal with anxiety, I recommend Anxiety Slayer. It will teach you absolutely everything you need to know about managing anxiety.
Shann and Anganga hit on topics like panic attacks, guided meditations, obsessive thoughts, and even how to support other people with anxiety.
This is definitely one of those podcasts to have on any list for when you’re really going through something.
Click here for The Anxiety Slayer Podcast!
5. Let it Out by Katie Dalebout
I’ve been a fan of Katie Dalebout for years and even bought her book “Let it Out: A Journal Through Journaling”.
Her podcast is full of ways to start living your best life, and she exudes so much positivity that you can’t help but feel a little more hopeful in your own life.
I recommend checking her out, and also her book on journaling because it takes you through how to journal and create the life of your dreams.
Click here for The Let It Out Podcast!
6. The Wilder Podcast by Karsyn Dupree
Karsyn Dupree was the one who got me hooked on podcasts and blogging. I remember a time I felt so lost and confused with my life, and wasn’t sure there would ever be an answer.
At my old job, I would sit at my desk and listen to her talk, and after a while, I started to feel inspired and motivated. She made me feel like anything was possible. And she was the one that motivated me to start LovelyRefinement!
Her podcast is not only about mental health but also body image issues and other struggles she has gone through personally. And even despite all that, she’s a total badass who continues to spread positivity around.
Click here to listen to The Wilder Podcast!
7. Wellness Realness by Christina Rice
I like this podcast because it talks about all things wellness. There are 7 dimensions to wellness and this podcast hits on all of them.
When it comes to mental health it is also important to look at different aspects of your life, such as physical health, spiritual health, occupational health, and environmental health.
If you’re curious about how you can improve your overall wellness to improve your mental health, I recommend this podcast.
Click here to listen to the Wellness Realness Podcast!
8. The Savvy Psychologist
Dr. Ellen is a psychologist who talks about a variety of mental health topics. But, she breaks down each issue into bite-sized pieces that are easy to understand.
I really like listening to her because she knows what she’s talking about (since she’s a psychologist) and yet I don’t get totally lost in terms too big for my vocabulary.
She breaks the barrier from a professional therapist to a close listening friend with her tips on how to manage your mental health and I highly recommend listening to her podcast.
Click here for the Savvy Psychologist Podcast!
7+ Amazing Mental Health Podcasts – Conclusion
These are my top choices for mental health podcasts, but there are plenty of others out there.
This means I’ll probably be adding to this list really soon once I discover more!
Do you have a specific podcast you like to listen to for your mental health? Let me know in the comments below!
by The Lovely Refinement Team | Apr 10, 2019 | Dealing With Emotions, Happiness Tips, Self-Confidence, Self-Esteem & Self-Love, Self-Improvement
Learn Why Mental Health is Just As Important as Physical Health!
I’m sure ever since you were a child you’ve learned how important physical health is. It’s why they have PE and recess in elementary school.
And in high school, people who played football or soccer were praised by their peers.
Physical health is society’s proof of how healthy you are. Because if you’re overweight and have high blood pressure, you’re at risk for a number of health issues.
But, if you have depression this can go unnoticed for years. If you’re OCD, this is often seen as a quirk to your personality.
Since we cannot physically see mental health, we do not take it as seriously.
Even though mental health affects every single one of us, and suicide is a leading cause of death. Just like having a heart attack.
Needless to say, mental health is just as important as your physical health.
And it’s time to start treating them equally so you can have a healthy body and mind.
Your mental health affects your physical health
If you’re depressed and unwilling to get out of bed, you definitely don’t have the motivation to go to the gym for a workout.
And you most likely don’t care too much about how healthy you’re eating.
This is one of the main reasons why taking care of your mental health is so important. It affects every other thing around you.
And if you don’t know how to manage your mental health this can cause a string of negative effects.
Being in good mental health improves your quality of life
When you know how to handle tough situations, can talk to a therapist about your struggles, and don’t view mental health as a waste of time, you will live a fuller life.
Because you know just how important your mental health is to your overall well-being. Stress, anxiety, and depression are serious things.
They keep you from doing things that you normally love doing. And once you learn how to manage these things you become more resilient to what life throws at you. Lowering your stress levels and bringing you to a much calmer state of mind.
Knowing the importance of mental health can help save someone else’s life
When you take mental health seriously, you know what to look out for in other people. If you have a friend who is struggling, you could save their life.
By listening and being there for them, instead of ignoring the symptoms out of fear or denial.
When we all learn how to take the stigma out of mental health we learn how to be better support systems to the people around us.
You become more understanding and it can help the people around you in more ways than you know.
Improving your mental health improves your self-love
When you decide to make your mental health a priority, you are practicing self-love. You are choosing to put yourself first and take care of yourself.
So many people struggle to love and fully accept themselves because a lot of us aren’t taught how to as we grow up.
And society doesn’t really support you loving yourself. It’s often seen as selfish and unnecessary.
But as you practice improving your mental health you will see that self-love is just one of the many benefits that comes with it.
Working on your mental health makes you stronger from the inside out
I think it’s beneficial to have a strong body and mind. When you have both, you can conquer the world. If you only have one, it’s difficult to live a healthy life that you’re proud of.
You can have a super and healthy body while still having a negative mindset. And that becomes self-destructive after a while.
As you work on building body strength, make sure to set aside time for your mind, too. Exercising is a great way to improve your mental health but you’ll want to do other things too, like:
- Practicing mindfulness
- Talking to a therapist
- Writing your thoughts in a journal
- Unplugging from social media
- Eating right
- Avoiding alcohol/drugs
- Listening to upbeat music
- Taking time for yourself
Just as you set aside an hour each day to work out, make time for these things, too.
Working out and eating healthy isn’t always enough
Because looking your best and eating healthy is seen as such a great thing in society, it can easily turn into something destructive.
Eating disorders are formed due to trying to look your absolute best. If you work out obsessively and always track what you eat, this is actually a sign of a mental health disorder.
And it’s just another form of proof that being physically healthy isn’t always the healthiest thing.
Moving Forward
Taking care of your mental health is so important. I will say this until I sound like a broken record.
I care about this so much because it matters. I’ve struggled before with my mental health because of not knowing these things.
I used to starve myself just so I looked good in skinny jeans. And I would ignore all of my thoughts and feelings, going for a run instead.
I ignored all of it until I couldn’t any longer and I became severely depressed. I was resentful towards everyone in my life who taught me that what you look like is more important than how you feel.
So now, I want to tell you that this just isn’t true. Your mental well-being is the most important, because once you learn how to take care of your mentality then you will want to work out.
You will feel motivated to take care of yourself because you learned how to love yourself and accept who you are.
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