Self-Care Archives

Fall Mindful Eating Practice
- Self-Care
Mindful eating
We go through most of our day being completely un-present for the present moment. Mindful eating is a way to create a new habit in your brain that can relate to reduced anxiety in other areas of your life. If you can conquer mindful eating, maybe you can conquer your anxiety.
There are so many reasons to be anxious in a day. Eating is one of them. Often when were overwhelmed we stuff whatever into our mouth. Our objective is to feel satisfied and worry about the rest later. As you can guess this creates a whole host of other issues in our lives. Whether it’s from putting unhealthy things in our bodies or eating too little or too much.

What is Mindfulness Eating?
Mindfulness eating is a form of meditation. It’s about truly considering what it is you put in your body. Let’s take it a step further and put things in our body that we know is beneficial for specific functions of our bodies. Meditating on your food seems like a mountain to climb every day. But what if it can make you feel less anxious?
Mindful Eating Techniques
The ultimate defense against anxiety is preparation. If you prepare properly for things in life, you have less reason to feel anxious. In this case, it’s planning out your meals. Also, the act of cooking itself is a form of meditation and a great way to exert extra mental energy. Giving you less energy to think about things making you anxious. You also get a delicious and nutritious meal for yourself. Here are the techniques listed out:
Create a well-thought-out grocery list.
Visit the store with ease and do not rush yourself.
Romanticize your food preparation by putting on your favorite music, lighting a candle, or placing a decorative item in your eating space.
Plate your food in a visually appealing way.
Eat slowly and remind yourself how lucky you are to be eating a nutritious meal.

The issue with choosing whatever to eat on a whim is the familiarity of the pattern of anxiety in the mind. We rush, rush, rush into what makes us anxious and then we rush, rush, rush into nourishing our bodies. If we want to resolve our anxiety once and for all, we can start by changing the processes of other things in our lives. This forms new habits, ways of thinking, and patterns for our mind to operate with. This is the idea, “If I can change the way I do this thing, in a mindful matter, then maybe I can change the way I deal with things that give me anxiety.” It is a small step in the right direction.

The purpose of this fall’s mindful eating menu is to change the items on our menu based on how it helps different parts of the body function. By the end of the year, we will have covered every organ, bone, muscle, in our body that requires nutrients to perform optimally. It feels good to feed yourself something that you know is actively making you better. You are taking time to nourish yourself to maintain your longevity.
If you are a highly sensitive person, have general anxiety disorder, or are some form of empath. You might be overwhelmed easily by many things in life. Realize that by not nourishing your body with a good diet is a form of self-neglect. This season is about getting deeply in touch with self-care.

How to start a mindful eating practice
These are the key characteristics of Mindful Eating:
Engaging your senses
Coping with anxiety around food
Maintaining nourishment for the body
Paying attention to how foods make you feel
Having gratitude
How each one relates
Take notice of how certain textures, smells, sounds, or visual appeal of foods make you feel. This can look like being bothered by smells from certain foods, enjoy certain textures over others, or finding happiness out of visual appeal.
Our anxieties can manifest in different areas of our lives. Either through comfort eating or avoiding eating as a form of control. Prepare your own meals and have a plan. Embrace how amazing it feels to eat something that is truly nourishing for you.
The chemicals in unhealthy foods are so addicting that it can be hard to quit. Take the slow approach to healthy eating. Start by making a change in the way you think about healthy foods. Healthy foods taste incredible because they help you function better! Healthy food is medicine for the body. There is a type of radiance you feel when you consistently nourish your body.
When I eat foods that are not good for me I feel totally uninspired physically and mentally. When I eat a delicious salad full of roasted chicken, cucumbers, chickpeas, apples, feta cheese, and green goddess dressing, I feel like I can conquer anything. The food we eat will supply us with either low energy or high energy. If you crash shortly after drinking a sugary latte at 8 am, it will make you feel terrible about yourself. Pay attention to which foods are affecting your body negatively and positively.
Be grateful for the food you have, your efforts into eating better, and the ability to consume the things you do. Always choose gratitude when you are trying to change old habits. It can be difficult at first, but always keep a spirit of love about you.
benefits:
Regulates eating habits
Support weight management
Foster appreciation for food
Better food choices
Encourages healthier habits
Increase self esteem
Soothing Pomegranate Meditation
If you’re looking for a soothing mindful eating meditation practice, then check out this pomegranate meditation.

The feel of every ruby red bubble on your fingertips is highly satisfying. The smell is delicious and the act itself is soothing.
Place a towel down underneath your cutting board. A lot of red juice will splash about so be sure you are in comfortable clothes that are not light colored. Start by cutting the pomegranate in half. From there, gently tear each half apart. The pomegranate seeds are very delicate so take your time brushing them off into a bowl. After gently pushing them out of their pod, you will need to start picking them out with more force. Repeat the process with each half until you get every single seed. It requires just enough of your time to relax your racing thoughts. Meditation comes from silencing our mind and being fully present in the act of what we are doing.

The way that we eat food is a reflection of ourselves. It could show us how we are feeling on the inside or what we’ve been through in the past. Learn how to let go of feelings from yesterday. Instead, live in the present. Eat food with full awareness and appreciation.
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5 Things You Didn’t Know About Toxic Positivity
- Self-Care
Toxic Positivity. What is it? How Deep Does It Go?

In This Post We Will Explore Toxic Positivity. Topics That We Will Cover:

Definition Of…

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Disabled Sibling & The Non-Disabled Sibling
- Self-Care
Disabled siblings and shame

Table of contents:
Living with a disabled sibling and it’s effect long term.
How shame can take hold.
Internal shame.
You don’t notice your own shortcomings because your siblings are much louder. So in return you don’t pay attention to yourself.
Makes you more sensitive as a person long term because you are hyper aware due to experiences you’ve witnessed with your sibling.
You become a people pleaser and afraid of making mistakes.
Trying to be problem free with no needs in order to not add more stress on your family.
You are worth it.
How to solve it.
Conclusion
Being the sister or brother of a disabled sibling is a beautiful thing. There are many types of disabilities, some physical and some mental disabilities as well. Every person deserves to be loved and an attempt to be understood.

Long-Term Effects
There is a negative side of being the sibling without issues. You notice that you have the ability to learn, socialize, and excel, while they do not. So, you might think your safe from all flaws if your sibling has a disability.
Unfortunately, you are still not safe from emotional or mental damage yourself. A sibling with a disability can create a wonderful awareness and empathy inside of you from a young age. But a balance has to be created between empathy and your own needs, or it can have negative consequences.
The consequences can be long-term in ways you don’t expect. It creates patterns of thought and ways of acting that do not affect you positively. It is good to know how being the sibling without a disability can shape the way you think and act.
Shame’s Strong Hold
This type of family situation might cause a lot of shame for the sibling without the disability. You might be hyper aware due to your disabled siblings lack of awareness in which you take on embarrassment for them. Or it causes you to hyperfocus on not making mistakes, so you don’t feel embarrassment yourself.
Your social cues might be way beyond your siblings, noticing things they don’t. Perhaps you notice when their being made fun of, bullied or rejected. It hurts to see your disabled sibling being picked on; worst part is they don’t even know it’s happening. You take on that pain because you realize what is happening faster than they can process it.
Now this awareness has caused your senses to heighten when people are performing these behaviors making you more sensitive. If you constantly see the mistreatment happening to your sibling, as a young kid you might rationalize why this happens and how to avoid it. You think to yourself, well they did something wrong that is why they are being bullied. Thus, I will try to please everyone and never make a mistake, so I don’t feel the same pain.
You can’t please everyone
As you get older you realize that all along nothing was wrong with you but the person who is doing the bullying. You can’t please everyone and not everyone will like you, just how you won’t like everyone on this planet either. Eventually you will be rejected, teased, and ridiculed even when you do everything “right.”
A child is willing to take on so much mentally, but it doesn’t mean they should. You might have the tendency to be the perfect child to please your parents. This can be very destructive when you become an adult.
Ignoring Your Own Needs
When I was a young kid, I noticed the struggles my parents were going through with my sibling. So, I made myself as small as possible as to not add to their stress. I required very little, never asked for much, and did everything I could to be perfect.
As an adult, there were these internal issues I identified. A lot of these symptoms lined up with shame. Shame has a deeper meaning than just embarrassment turns out.
What is Shame?
The definition of shame is:
A painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behavior.
Shame manifests itself in damaging ways that you don’t expect.
If it begins in childhood, it will dig its roots deep.
Parents need to be aware of these issues that the non-disabled siblings can deal with. It can cause the child to neglect themselves, their needs and become lost as to who they really are. Making them susceptible to manipulation and sketchy situations.
Is it the child’s fault for sacrificing their resources and privileges to ease their parents’ load or is it the parent’s fault for allowing their children to sacrifice time and time again?
No matter who’s to blame, it leaves a mark. One where you constantly give yourself up to ease someone else. Ignoring the fact that you need resources as well. You need consideration and time from others.
Internal Shame
Shame is the best way to describe these deep-rooted issues that come from having a disabled sibling. You might be a confident person who takes chances in life but you have a deep sense of shame that picks at you. There is a lot of pain that the non-disabled sibling takes on. It might not be as bad in comparison to your sibling, that doesn’t mean you don’t matter.
You are worthy
You are worth the time and effort of another, from a job, or a community. Caring too much about adding to another’s stress causes stress for yourself. You have to find the value in asking for help.
Your value does not come from how much you do not need. You will not be summed up by how much of a mess you didn’t make or how little you made a fuss when you were pushed to the side. In fact, you grow smaller and smaller, until you shrivel up and blow in the wind.
Do not be small. Realize that you have needs and wants that matter, just like every other human being.
How to solve it
Solve it by getting in touch with the inner you.
How do you wish people to treat you?
What type of treatment causes a reaction in you?
What are your wants and needs on a day-to-day basis?
Ask yourself these questions and write down the answers. Explore yourself and try to be aware of your reactions and thoughts when the situation arises in your everyday life.
Try to change a shameful reaction.
Define your boundaries to others
Say no
Don’t seek validation
Be who you are unapologetically
Be proud to ask for help. It builds connections with others around you. You gain knowledge through an exchange of words. You succeed in the resource that you need.
Conclusion
Siblings of disabled children learn how to be empathetic from a young age which is a wonderful ability. Even if you don’t have a disabled sibling, you might have the issue of feeling you’re not important in your life. Remind yourself to never be afraid of focusing on your own needs for once.
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Why Am I So Impulsive?
- Self-Care
Being Impulsive Is A Symptom Of Anxiety

How does Anxiety play a role in being impulsive? How are the two linked together? Signs are interesting….

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6 Ways To Get Out Of Depression
- Self-Care
You might be asking yourself, “how do I get out of depression?” There are different depression types and different depression causes. Depression can make you feel like your always in a bad mood and tired. It is draining and there is a sense of hopelessness that it will never end. You will learn super easy ways to start getting out of depression.
This post is all about giving you simple ways to approach getting out of depression that require less energy.

6 Super easy ways to get out of depression

A long list of solutions can be overwhelming. Instead, here are 6 incredibly easy ways to get out of depression.
1. Take baths
Taking baths is a magical thing, and it’s been proven! Research has shown that people who bathe frequently have lower amounts of anxiety, depression and anger, including a feeling of “high subjective happiness.” Take a bath once a day and let yourself relax. This will help to regulate your emotions easier. Making this the number one easiest way to help you get out of your depression.
Bath Routine:
Give your tub a quick wipe down with a natural sanitizer.
Fill your tub with hot water about 3/4 of the way and fill the rest with cold water.
Add bubble bath, bath salts, essential oils, or soap.
Listen to a self-help podcast or music that will help you calm your nerves.
Try to imagine yourself letting go and focus on how you’re breathing, notice if you’re holding your breath or clenching your teeth.
Note: If you don’t have any bath products or feel that you can’t take a bath because you don’t have aesthetically appealing things, recognize that as a self-limiting thought. Do what you can with what you have, the main thing is that you immerse yourself in warm/hot water for at least 15-20 minutes to reap the benefits.

2. Motivational Speakers
For those who deal with depression, being inspired is powerful. Inspiration is the start of becoming motivated to take action. Some think motivational speakers are cheesy. But when you find the right one that resonates it can give you instant results. I spent a while looking for one that resonated with me, and I found Les Brown.
Les Brown was diagnosed with a severe learning disability. Until a teacher inspired him to not let that stop him from trying to learn. Now, he is a very successful businessman and an incredible inspirational speaker.
3. Accept where you’re at

A blind spot you’re most likely to deal with when going through depression is guilt and guilt can prolong your depression. You will also make yourself feel guilty for being depressed. Shame yourself for not being able to do much of anything because of the depression.

So, instead of shaming yourself for not being able to function properly, fully accept where you are. Let yourself feel and tell yourself tomorrow can be different. Accept that your sad and give yourself time to reflect. Stop focusing on negative thoughts surrounding your depression.

4. Reward small wins
The basic motivation to get up and take care of yourself is not there for you. You look at your to-do list and its overwhelming. When you’ve decided your strong enough to make baby steps, reward yourself for small wins. But if all you do in one day is wash your face and brush your hair, then that is positive progress. Put your focus on your small wins rather than your failures. Doing this allows for more space in your mind for the good things.
5. Emotional support animal
Getting an emotional support animal can make a huge impact on your life. Dogs can help bring you out of your depression because of the exercise and love they require. This is what dogs can provide as emotional support animals:

Being outside to get fresh air and sunshine.
A reason to take a walk, jog, or play.
Opportunity to be responsible and put intention into your day.
Having something other than yourself to focus on.

Depending on your circumstances, you might find it hard to do right by yourself. That issue can take a long time to understand and get past. You will gain a companion who will not leave and is there for all your love.
6. Journal
Journaling can feel like a friend that is always willing to listen. There are no limits to what you can share. This release can take some of the pressure off of your mind. When you journal even somewhat consistently, you will have the opportunity to look back at what you wrote. It might help you to identify your triggers or see how far you’ve come.

Conclusion
You now have 6 super easy ways to get out of depression. Most of these things are very low effort and that’s exactly what a depressed person needs. A gentle way to help them get out of the hole that has been created in their life. Eventually, you will move on and feel better. You can make positive changes in your life. So, take a bath and listen to someone inspiring. Everything will be okay.
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