Discover what the science says about teas and how certain tea herbs can promote a sense of calm. Did you know that some teas can contribute to anxiety (i.e., caffeinated teas like black tea and green tea) while other teas relieve anxiety? If you’re feeling stressed an easy was to feel a bit calmer can be through tea. Here are the teas that science says can help promote a sense of calm. *Tap on the tea name to access tea recipe. 1. Passionflower TeaResearch has shown that passionflower can improve sleep [1] and help people better manage anxiety [2]. Passionflower can be a bit bitter and so you may want to mix it with other teas. 2. Peppermint TeaThe smell of peppermint tea has been suggested to reduce depression and anxiety [3]. 3. Chamomile TeaChamomile is long thought to be a soothing, calming tea. Indeed, research suggests that long-term use of chamomile can reduce anxiety symptoms [4]. 4. Dandelion Root TeaDandelion root tea isn't often considered a calming tea, but if you've been stressed for a long time, dandelion tea may be exactly what you need. It helps cleanse the liver and increase bile production. So, if your stress has been messing with your digestion or your life, try dandelion tea. 5. Ayurvedic Detox TeaAnother calming tea is Ayurvedic detox tea. It's a mix of herbs that help the body detox. And when the body has fewer toxins to deal with, it can relax more easily. You can find Ayurvedic detox teas on Amazon. 6. Lavender TeaLavender has been linked to stress reduction and calmness. But it's important to keep in mind that lavender may have estrogenic properties [5]. So, if you have any signs of estrogen dominance or other hormonal issues, you might want to stay away from lavender. 7. Lemon Balm Tea (Melissa Tea)Lemon balm appears to be effective in reducing anxiety and depression symptoms. It appears to work by boosting GABA [6]. So, if you think your anxiety is related to low GABA, Lemon balm tea may be a good tea for you. 8. Ashwaganda TeaAshwaganda is an adaptogen. Adaptogens are herbs that are thought to be effective in reducing stress and anxiety. Therefore, Ashwaganda tea may indeed be a good tea for calmness. 9. Milk Thistle TeaMilk thistle is another detox herb that can help the body rid itself of toxins. So although the calmness-inducing effects might not be immediate, milk thistle can help reduce stress in the body. 10. Green TeaGreen tea is high in l-theanine, an amino acid that might reduce anxiety [7]. However, green tea is high in caffeine, and caffeine is a known anxiety producer. Green tea is also high in quercetin. Because quercetin has catechol structure, it is processed by our bodies in the same way as epinephrine and norepinephrine. If our bodies are busy processing quercetin, we may have a hard time processing these other stress chemicals, so we might choose an l-theanine supplement instead of green tea, or at least opt for decaf green tea. Hopefully, this list helps you find some teas for calmness. references
1. Ngan, A., & Conduit, R. (2011). A double‐blind, placebo‐controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research, 25(8), 1153-1159.
2. Dantas, L. P., de Oliveira-Ribeiro, A., de Almeida-Souza, L. M., & Groppo, F. C. (2017). Effects of passiflora incarnata and midazolam for control of anxiety in patients undergoing dental extraction. Medicina oral, patologia oral y cirugia bucal, 22(1), e95. 3. Vaezi, A. A., Parizi, S., Vahidi, A. R., & Tavangar, H. (2017). Study the effect of inhalation of peppermint oil on depression and anxiety in patients with myocardial infarction who are hospitalized in intensive care units of Sirjan. Journal of Medicinal Plants, 2(62), 55-62. 4. Mao, J. J., Xie, S. X., Keefe, J. R., Soeller, I., Li, Q. S., & Amsterdam, J. D. (2016). Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine, 23(14), 1735-1742. 5. Ramsey, J. T., Li, Y., Arao, Y., Naidu, A., Coons, L. A., Diaz, A., & Korach, K. S. (2019). Lavender products associated with premature thelarche and prepubertal gynecomastia: case reports and endocrine-disrupting chemical activities. The Journal of Clinical Endocrinology & Metabolism, 104(11), 5393-5405. 6. Yoo, D. Y., Choi, J. H., Kim, W., Yoo, K. Y., Lee, C. H., Yoon, Y. S., ... & Hwang, I. K. (2011). Effects of Melissa officinalis L. (lemon balm) extract on neurogenesis associated with serum corticosterone and GABA in the mouse dentate gyrus. Neurochemical research, 36(2), 250-257. 7. Higashiyama, A., Htay, H. H., Ozeki, M., Juneja, L. R., & Kapoor, M. P. (2011). Effects of l-theanine on attention and reaction time response. Journal of Functional Foods, 3(3), 171-178. Online Microlearning - Discover 4 steps to understand your stress level, reduce your stress level, and prevent stress from coming back. You’ll do this through self-paced lessons, exercises, and self-reflection that can help you learn more about how stress affects you and your health.
Learn more about rumination and tips to help you overcome obsessive thinking. Rumination is often defined as a repetitive thought cycle focusing on causes, consequences, and symptoms of one’s current negative state. For example, experiencing an embarrassing incident is an unpleasant experience, and if that isn’t bad enough, we often keep thinking (or ruminating) about the incident after it happens. When you obsessively think about a negative situation and find that you can’t stop, it will likely make you feel worse. That’s how rumination can transform a minor or trivial mistake into a major catastrophe. Here are some things that may lead to rumination:
The Two Types of RuminationRuminative thoughts are obsessive in nature and can be divided into two subtypes: reflective and brooding. The reflective component refers to a cycle of thinking that is analytical and focuses on problem-solving, which is the healthier subtype, whereas brooding involves “a passive comparison of one’s current situation with some unachieved standard” (Treynor et al., 2003, p. 256). Brooding can lead to negative self-talk and mental health issues such as substance abuse, depression, and anxiety. The key difference between reflection and brooding is that reflection involves thinking about actions aimed at changing the situation or relieving distress, making it more adaptive. How to Stop RuminatingGratitudeExpressing gratitude can seem silly, but research suggests that gratitude is inversely linked to rumination (Liang et al., 2018). The practice of gratitude may slowly help you even be more appreciative of the negative and transform it into a positive. How can you start a gratitude practice? It can be as simple as listing three things you’re grateful for every morning. Try to make them as specific as possible. Body AwarenessBody awareness can help us shift our attention to the present moment, which can help reduce rumination. One study found that people with high body awareness were less likely to ruminate. When you find yourself ruminating, try doing a quick body scan. Notice the different parts of your body and the physical sensations. Let this ground you in the present moment as your thoughts begin to dissolve into the background. MeditationPeople who have a consistent and long-term meditation practice are less likely to report rumination and symptoms of depression (Hemo & Lev-Ari, 2015). Meditating can be a helpful practice for combating rumination by improving emotional awareness, staying present, reducing focus on the self, and building self-compassion. Reduce focus on the selfPsychology research shows that paying too much attention to the self can play a powerful role in mental illnesses. What thoughts do you normally have when you’re ruminating? It’s likely that a lot of your obsessive thoughts are centered on you (i.e., your situation, emotions, relationships, etc.). Mindfulness can help reduce this self-focus and instead transform it into self-awareness. Self-compassionPeople who ruminate often criticize themselves and have low self-esteem. To alleviate this, it’s helpful to show self-compassion. Practicing self-compassion can alleviate rumination. In fact, people who practice self-compassion are less likely to ruminate and have depression (Svendsen, 2017). Compassion can also help reduce self-focus by connecting us with others. In SumIf you struggle with this, try out some of the tips above and see if they help you. Making an effort to stop ruminative cycles is the first step. references
Learn all about overthinking, why it is unhelpful, and how to stop. Has anyone ever told you, “You’re overthinking it”? Then you’re not alone. Many of us are familiar with the experience of overthinking. Generally, “overthinking” refers to the process of repetitive, unproductive thought. Since thoughts can be focused on many different things, research has generally differentiated between “rumination” about the past and “worry” about the future. Regardless of which word we use, we are talking about two versions of overthinking loops that don’t seem to have a resolution. “Over”-thinking involves thinking that is not getting us anywhere and is not helpful to us. So, if you notice that you are stuck thinking about the same issue repeatedly but are not coming to any sort of “solution,” you may be overthinking. So, what sorts of things do we tend to overthink about? The PresentIt is also possible to overthink aspects of the present, such as your circumstances, relationships, personality, or identity. Do you wonder day in and day out whether you are in the right relationship, job, or city? Your relationship with yourself can be shaped largely by the thoughts you have about yourself in the present. Do you tend to think of yourself positively or do you tend to overthink about your perceived character flaws and mistakes? The FutureOverthinking about the future often falls into the category of “worry.” You might be worried about something in the short term like an upcoming presentation for school or work. Or you might be preoccupied with more long-term existential concerns, like “will I ever feel fulfilled in life?” or “what if I never find a partner?” Why is Overthinking UnhelpfulWhen you are overthinking, you are likely trying to solve a problem in your life. Am I pursuing the right career? Is this relationship right for me? How can I get a better handle on my finances? The catch-22 here is that overthinking harms our ability to make decisions. van Randenborgh and colleagues found that rumination negatively affected individuals’ decision-making processes, with ruminating participants finding decisions more difficult and being less confident in their decisions (2010). Research has also found a strong association between overthinking and mood (Segerstrom et al., 2000). Future-focused worry has been associated with anxiety (McLaughlin et al., 2007). And research suggests that changing worried thoughts can reduce anxiety (Gana et al., 2001). How to Stop Overthinking1. RelaxNot only can overthinking rev us up and make us feel anxious, but it can work the other way too - feeling anxious can lead to more worry, creating a vicious cycle. You can stop this cycle in its tracks by using relaxation techniques. What sorts of activities help you relax? Perhaps it’s going for a walk, taking some deep breaths, doing yoga, or watching a feel-good movie. If you notice that you are on edge, take a step back and ask yourself what you can do for yourself to relax. 2. Get some perspectiveMindfulness and similar contemplative practices allow us to step back from our train of thought to better recognize where it is going. This ability to take a more objective look at our thoughts is key to stopping overthinking. When we are overthinking, we can feel consumed by whatever issue we are focusing on and be unable to find perspective. When you find yourself in this place, it might be helpful to ask yourself, “Will this issue still matter to me in a year, five years, etc.?” 3. Try problem-focused thinkingIt might be informative to ask yourself, “Are these thoughts helpful to me?” Once you have an awareness of when you are overthinking, you can take a step back and decide how you want to move forward. Here are some options:
4. Talk it outA common maxim in cognitive-behavioral therapy is, “thoughts are not facts.” It is so important to remember this because thoughts that we have about ourselves, our past, and our future can feel like facts: “I am not a likable person because I don’t think I’m fun to be around.” As you start to recognize when you’re thinking may not be helpful or reflect reality, it can be helpful to talk to people you trust. Sometimes just getting an outside opinion can help reframe how you think about a situation. 5. Learn from your petsIn his book, Why Zebras Don’t Get Ulcers, Robert Sapolsky highlights the differences in how we experience stress compared to other species (2004). The title of the book alludes to the idea that while other species such as zebras might experience momentary stressors like running from a predator, they generally do not experience chronic stress like us. This is related to their propensity to live in the present moment. Your dog is not ruminating about when she fell yesterday in front of all the dogs at the dog park or worrying about whether she is doing enough with her life. In SumOverthinking is not just unhelpful; it can actively harm our well-being. Understanding what overthinking is, why we do it, and learning how to stop it using some of the tips above could help you break free from patterns that are holding you back. references
How do you live more simply and in ways that are right for you? Read on to find out. Do you sometimes feel like life is more complex than it needs to be? Do you feel like society expects you to buy more than is necessary, own more things than you need, or do more work than you want? Then you may want to find ways to live more simply. Wikipedia defines living simply as voluntarily engaging in several practices to simplify one's lifestyle. Others define this lifestyle as “a tool to eliminate life’s excess, focus on the essentials, and find happiness, fulfillment, and freedom” (Millburn & Nicodemus, 2016). Some argue that living simply (or minimalism) is a reaction to materialism (Par, 2021). Others propose that it is a part of "alternative hedonism"—or a movement that arose in response to the destructive models of capitalist consumption (Caruana, Glozer, & Eckhardt, 2019). Here are a few different approaches people have proposed to help us live more simply:
Your definition of living simply can involve a mixture of some or all these approaches. In fact, it may be helpful to try different approaches out to see how they make you feel so that you can adopt the new habits and lifestyle that you feel will best boost your well-being. Why Might You Want to Live Simply?A lot of people choose to live more simply after discovering that consuming and buying things doesn't make them happy. They find a greater sense of well-being from owning fewer things, reducing the amount of pressure on themselves to work to buy more things, and gaining extra time to spend doing the things that bring them true joy. Indeed, living simply can result in a variety of positive outcomes including:
How to Live SimplyDoes the idea of living simply seem like a good fit for you but you're just not ready to (or you don't want to) change your entire lifestyle? Here are some tips to live simply while still living in the modern world. 1. Say "no" more oftenOur lives often get cluttered and busy when we say yes to everything. Maybe we say yes to eating junk food we don't want to eat, to participating in consumer holidays that we don't want to participate in, to doing more than we handle, or to accepting invites to events we don't want to attend. By learning how to say no, we get back more of our time, and we take back power over our lives. So, take some time to think about the things that you let into your life that don't need to be there, and start saying no to them. 2. Disconnect from technologyWhether it's turning off notifications on your phone, taking a break from social media, or just disconnecting from the Internet for a few days, you'll quickly discover how much extra time and headspace you get when you set limits with technology. 3. Do the wardrobe challengeTo start, put all your unused clothing items in a box, leaving out just enough clothing to wear for 1 month. You're not yet getting rid of your extra clothing, but just putting it in a box. At the end of the month open the box and decide what to keep and what to donate. Once you get used to the idea of living without all the extra clothing, it'll be easier to get rid of the extra stuff. 4. Set yourself a budgetSetting a budget can help you live more frugally and prevent you from filling up your spaces with more stuff. Try decreasing your budget each month until you're down to just the bare essentials. For example, you might keep your food and medicine budgets but get rid of your clothing, online shopping, or coffee budgets. Then you'll end up with less stuff and more money for the things and people that matter to you. In SumLiving simply can be a great way to boost your well-being. Luckily, there are lots of small things you can do to start living more simply. Hopefully, the information and tips provided here gave you some ideas to help you create your perfect simple life. References
How do we control, reduce, cope with, and relieve stress? Here are some tips. Stressful experiences activate the hypothalamic-pituitary-adrenal (HPA) axis. We may at first feel energized because the HPA axis stimulates the production of cortisol and other energizing hormones—it gives us the energy we need to get away from the stressor (which used to be things like predators). But if we experience stress too frequently, our HPA axis can start to get dysfunctional, leading us to feel "wired but tired." That's because, in our modern world, we often experience more ongoing stress than our body is really designed to handle. As a result, we can end up mentally and physically ill. And we may even need to detox our stress to get our bodies working properly again. Ways to relieve stressGiven just how harmful stress can be on the body, finding ways to relieve stress is essential. In this article, we'll talk about some of the science-based stress relief strategies you can try. Stress Relief TechniquesGet good sleep.Not getting enough sleep contributes to greater HPA axis activation. So to relieve stress, it can be really helpful to get more (and better) sleep. Be sure to block out blue light (from TVs, phones, and computers) 30 minutes before bed. You may also want to consider getting a red-light bulb (which research suggests may improve sleep) for your bedside lamp. Exercise lightly.We all know that exercise is good for us. But exercise also increases the demand for energy and cortisol, so if we desire to relieve stress, we may benefit more from lower-intensity exercises, like walking, swimming, or yoga. Try meditation.Studies show that mediation can decrease cortisol in the context of stressful situations. Plus, meditation has been shown to help reduce depression and anxiety across several studies. So, it may be helpful to try meditation for stress relief and see if it's a good fit for you. Develop a challenge mindset.When we view situations as threatening, it can make us feel more stressed. If we instead view our difficult situations as a challenge (and not a threat), we can feel less stressed and more capable of handling the situation. So, try to shift your mindset and think about how you have the skills to handle the stressors that come your way. Use breathing exercises.One good way to activate the parasympathetic nervous system—our "rest and digest" calming system—is by regularly using deep breathing. For example, the 4-7-8 breathing technique:
Take a cold shower.My absolute favorite way to activate the parasympathetic nervous system is by taking a cold shower after getting warm with an exercise or a sauna. Both exercise and a sauna may be self-soothing, but research shows that submerging the body in cold water also activates the calming parasympathetic nervous system. So, consider trying a cold shower or swim to relieve stress. Reconsider your diet.The foods we eat often contribute to stress. For example, sugar increases inflammation, which stresses the body, so it can exacerbate stress in the longer term. Trans fats also contribute to inflammation, which can put pressure on the HPA axis. In general, eating a diet of high-quality protein and vegetables seems to be the best bet to relieve stress. Avoid caffeine.Caffeine activates our HPA axis, making us feel more anxious. So, ditch the coffee, caffeinated tea (like green and black teas), and energy drinks to relieve stress. Consider taking adaptogens.Adaptogens are plants that are thought to help relieve stress. Some adaptogens that have been studied and shown to work include Ashwagandha, Holy Basil, Eleuthero, Jiaogulan, Rhodiola, and Ginseng. In SumIn our modern world, most of us need some stress relief. By learning to use these science-based stress-relief techniques, hopefully we can start improving our mental and physical health. references
Feeling frazzled? Here are some science-based strategies to help you relax. Most of us are strapped to our phones 24-7, overwhelmed by work, and feeling uncertain about the future of our country or the planet. We feel our well-being slipping and we're in need of some good relaxation techniques. But how do we know that the strategies we want to try will work? Well, to start, we can try science-based relaxation techniques. Here are 8 relaxation techniques that science says can help you increase calm or decrease anxiety. 1. Progressive Muscle RelaxationProgressive muscle relaxation is one technique that can help reduce stress. It involves tensing muscles as you breathe in and quickly releasing those muscles as you breathe out. Go through one set of muscles at a time so that each muscle group gets tensed and then relaxed a few times. One study found that 20 minutes of progressive muscle relaxation on Monday through Friday for 6 months led to significant reductions in cortisol, an indicator of stress. So, progressive muscle relaxation may be an effective way to decrease stress. 2. Adult ColoringThere has been a lot of interest in adult coloring in the last few years. Well, it turns out that coloring can be an effective relaxation technique. One study showed that using adult coloring books can reduce anxiety, if the shapes that are being colored in are sufficiently complex. So, if you’re looking to color for calm, try grabbing a coloring book with complex mandalas or details to get the calming benefit. 3. Listening to Calming MusicWe might intuitively feel that the soft tones of calming music help us relax. The research supports that intuition. One study found that listening to calming music helps us more quickly reduce cortisol, a key stress hormone. Given calming music is easy to find on YouTube, this may be an easy, effective relaxation technique. 4. YogaLike some of the other relaxation techniques discussed here, yoga has been found to reduce cortisol. One study asked participants to do yoga for 3 months. The participants who practiced yoga 50 or more times during that time had lower cortisol at the end of the study. This suggests that doing four yoga sessions per week could be an effective strategy for relaxation. 5. Cultivating JoyDr. Barb Fredrickson says that positivity has the power to undo negativity, and her research supports that. Positive emotions can create upward spirals of positivity—the more positive emotions we feel, the more those emotions generate even more positive emotions. Even though this might not be considered a relaxation technique per se, if positive emotions make us feel better, then we should also feel more relaxed. So, consider creating more positive emotions with strategies like gratitude and kindness. 6. Taking a Break from Your PhoneWe now know that spending too much time on our smartphones or the internet is associated with higher levels of depression and anxiety. But the research also suggests that this depends a lot on how we spend that time online. If we use our tech time to compare ourselves to others or read stressful news, that might not be so good for our anxiety levels. But if we instead use that time to connect with others or engage in other prosocial activities, it could be good for us. 7. Breathing DeepAnother way we can boost relaxation is by activating the parasympathetic nervous system—our "rest and digest" system. There are several ways to do this but one of the quickest may be to take a few deep breaths. Many types of deep breathing can be beneficial, but one technique supported by research is SKY breathing. This relaxation technique involves doing slow breathing (two to four breaths per minute) followed by fast breathing (30 breaths per minute), followed by “Oms." SKY breathing has been shown to lower anxiety. 8. Taking a Cold DunkOne way to calm the body fast is to take a dunk in a cold body of water like a river or ocean. Research has found that spending 20 minutes in cold (about 80 degrees Fahrenheit or 26 degrees Celsius) water can increase parasympathetic activity, which is generally associated with a sense of relaxation. So, give this relaxation technique a try if you're up for a cold jolt. In SumIn this high-stress world, relaxation can be tricky. So, if you're struggling to feel relaxed, try to remember to be self-compassionate—being hard on yourself just causes extra stress. So, give yourself a break and try these relaxation techniques when you can. References
Explore these science-based tips and strategies to slow down, savor the moment, and enjoy life a bit more. Do you feel like you're constantly running on the treadmill of life? Not quite sure how to take a break or stop feeling like you always must be 'doing' something? It's not always easy to slow down, but it turns out that slowing down is exactly what we need. Slowing down is not only good for our well-being, but it can also help us feel less stressed while accomplishing more. You've probably heard of the idea of 'slowing down'. But what does it mean, exactly? It doesn't have to mean that we literally do things slower—although we might walk slower or give ourselves more time to decide or cook a meal. But when people talk about slowing down, they're often referring to the idea that we cram too many unimportant things into each day. For example, when our minds are speeding, our performance and effectiveness get slower or weaker. It's not 'being slow' that we're seeking necessarily. It's the feeling that we have time to do the things that matter. We can handle our daily tasks, we don't feel stressed, and we feel like we have the time to rest, be present, and enjoy the good things in life. Why We Always Go So FastIn the modern world, we are encouraged to be busy, to multitask, and to be as productive as humanly possible. Most of us probably feel the pressure to perform—or at least look like we're performing—even if that means masking exhaustion with caffeine and sugar. But this feeling of 'time urgency'—or the sense that we don't have enough time—leads us to perform worse (Friend, 1982). Faster does not equal better. And being busier does not mean we are more productive. We might also struggle to slow down in the right ways—ways that help us achieve the feeling of slowing down, which is what we're after. For example, we often turn to our smartphones to relax but instead of soothing us and slowing down our thoughts, they hijack our attention, speed us up, and generally make us feel even more frazzled. So how do we slow down—our racing thoughts, our overactive stress response system, and our bodies? Here are some science-based strategies to try: 1. Take Intentional PausesIt's thought that taking intentional pauses can lead to better outcomes. More specifically, taking a moment to consider something more deeply may help us to act with greater clarity, momentum, and impact (Cashman, 2012). Support for this idea comes from research with students. It turns out that when teachers pause after asking a question and after receiving a response, it improves students' use of language and logic (Rowe, 1986). This suggests that if we too give ourselves a bit more time to think through the questions we encounter in life, we can likely come up with better answers. Pausing, instead of rushing along, can help our brains work better. 2. Find a Quiet SpaceSpaces with lots of noise, intensity, and movement can activate stress systems and overwhelm the body (Ulrich & Parsons, 1992). That's why to slow down, we may need a break from the city with its bustling crowds and honking cars. Being in a more mellow, quiet, and low-intensity environment can counteract our high-alert bodily responses and help us feel a greater sense of slowness. 3. Explore Mindfulness MeditationWhen our brain is constantly running over a list of To-dos, worrying about what the future holds, or ruminating on the past, it doesn't really matter how slow our body is moving because our minds are racing! That's why clearing our thoughts with mindfulness meditation can be helpful. A recent meta-analysis showed that mindfulness-based therapy can result in improvements in both anxiety and depression (Khoury et al., 2013). Keep in mind that mindfulness isn't helpful for everyone (Krick & Felfe, 2019), so if you're not finding it helpful—for example, if it's leading to worsening of thoughts or emotions—don't force it. Other techniques can be just as helpful if not more helpful for slowing down. 4. Spend Less Time on Your PhoneWe often feel frazzled and need a break from our busy day, so what do we do? We pick up our phones. We're scrolling through social media, the news, or shopping websites. But all these activities do is make our heads even fuller as we consume huge amounts of information in a tiny amount of time. That's the opposite of slowing down. To start, it would do us some good to spend less time on our phones. But interestingly, it also matters a lot how we spend time on our phones. Are we stimulating our brain with information or anger? Or are we using our phones to relax and recuperate? 5. Have Physical Contact with the EarthRecent research has shown that physical contact of the human body with the earth has numerous health benefits. For example, one study showed that when people walked on the ground with a conductive patch on their feet, they showed improvements in cardiovascular health (Chevalier, Sinatra, Oschman, & Delany, 2013). Another interesting area of research shows that a type of bacteria in soil activates brain cells that produce serotonin, a feel-good neurochemical. That means that simply touching soil more frequently may help fight off depression (Lowry et al., 2007). Again, we see how slowing down—in this case by taking the time to remove our shoes or plant a garden—can help us improve our health and well-being. 6. Slow Down Your ThoughtsSometimes when we get the feeling that life is too hectic, it's hectic because of what's going on in our heads. Maybe we're worrying about worst-case scenarios or running over what we'll say to our coworker tomorrow. Sometimes we just need to short-circuit our thoughts. Some effective strategies to aid this process can be daily journaling—we get those thoughts out of our heads and onto paper. We might also go for a run or take a cold shower (Mourot et al., 2008)—two techniques that can help our brains switch gears and get unstuck References
Discover science-based tips and strategies to help you create a more peaceful mind. Peace of mind is a mental state of calmness or tranquility. It may also include freedom from worry and anxiety. When our minds are buzzing with thoughts, it can be intense and overwhelming. We just want a calm, relaxed, and content mind. A lot of research has pointed to ways we can decrease stress and calm down an overactive mind. It’s fueled by our sympathetic nervous system activation, the release of cortisol, and the release of the catecholamines norepinephrine and epinephrine (Charmandari, Tsigos, & Chrousos, 2005). So what are some of these science-supported ways to create a more calm mind? 1. Try VisualizationWhen our minds are full of stress and To-Dos, sometimes it can be helpful to replace thoughts with something more soothing. One way to do this is with visualization. For example, you can imagine yourself on a white-sand beach, sitting in the sun, with a slight breeze carrying the scent of fruit. The cool thing about visualization is that when we imagine things, our brains react in very similar ways as they would if those things were happening in our real lives. So, when we visualize something calming, some parts of our brains think it's real. As a result, we can start to feel calmer, or happy, or peaceful, or whatever emotions the visualization evokes (Quoidbach, Wood, & Hansenne, 2009). So, if you want to have a calm mind, try to imagine a scenario that cultivates peace of mind. 2. Practice MindfulnessMindfulness is quickly becoming one of the most popular ways to turn down the speed of a racing mind, ease anxiety, and help us live in the moment. Many people engage in mindful meditations to calm stress and anxiety. Although mindful meditation doesn't always work for everyone (Krick & Felfe, 2019), it can indeed be a useful tool to try out. Guided meditations (which you can find on YouTube) can help us stay with the meditation long enough to induce a sense of calm. 3. Listen to Binaural BeatsPrevious research had shown that listening to calming music can reduce cortisol, one of the key stress hormones (Khalfa et al., 2003). In addition, research suggests that there are benefits of listening to music with binaural beats. Binaural beats are when two tones with slightly different frequencies are played to each ear. Listening to binaural beats before a task may help improve performance, perhaps by calming the mind (Garcia-Argibay, Santed, & Reales, 2019). 4. Get OutdoorsPerhaps one of the best ways to calm the mind is to get outside. Getting out into the wilderness, a park, a local botanical garden, or even your front yard may be beneficial for your well-being (Ulrich & Parsons, 1992). Whether it's because of the fresh air, sunlight, or breathing in the scent of trees (all of which are good for our health), it doesn't really matter. All we know is that being outdoors helps calm and soothe us. 5. Do the Things You LoveSometimes we can get stuck feeling anxious or just yuk when our lives are providing us with little inspiration, excitement, or joy. Luckily, we have a lot of power to change this aspect of our lives. We just need to do more of the things we love. Maybe we love painting, cooking, playing softball, playing with our dog, or watching old movies. Whatever it is, by doing things that make us feel good, we can dissolve some of the negative thoughts and emotions that clutter our minds. references
Discover science-based self-soothing techniques. Self-soothing is defined as an individual's efforts or capacity to calm oneself while in a state of emotional distress (Wright, 2009). This period of emotional distress can vary in duration depending on how emotionally reactive a person is, how much difficulty they have with regulating their emotions, and how well they recover from emotional distress. Self-soothing is often discussed in the context of childhood development. Indeed, we learn many of our self-soothing patterns when we are babies. It is believed that when we are soothed by care-givers, we internalize this soothing and learn how to do it for ourselves (Wright, 2009). So, there are a variety of ways that we might not develop this skill and end up having difficulty self-soothing as adults. Improving our self-soothing skills as adults requires self-insight, the development of self-soothing skills, and the ability to effectively use these skills to return to an emotional baseline. Here are some specific self-soothing techniques that may help: 1. Listen to relaxing music
Listening to relaxing music has been shown in research to reduce cortisol (an important stress hormone; Khalfa et al., 2003). If you're feeling agitated or unable to settle down, calming music might just help change the mood, enabling you to breathe deeper, refocus your thoughts, and nudge negative emotions into remission.
2. Take some deep breaths
A key part of self-soothing often involves deactivating the sympathetic nervous system. We can do this by activating the parasympathetic nervous system. The parasympathetic nervous system helps stop our fight or flight responses and return us to a calm state.
We can easily activate the parasympathetic nervous system by taking a few long, deep breaths. One easy breathing strategy to remember is box breathing. Box breathing involves breathing in for a count of four, holding for a count of four, breathing out for a count of four, and then holding for a count of four. Repeat this box breathing method for a few rounds until you start to feel calmer. 3. Try 'the butterfly hug'
EMDR is a therapeutic technique to help people process trauma. One EMDR technique is the Butterfly Hug. The Butterfly Hug is not considered to be a self-soothing technique, but rather a technique for processing distressing emotions and material often left from trauma. Soothing is what is though to occur after processing this material. So, this technique is not to be used while experiencing negative emotions, but rather it is to help you work through negative baggage that may be causing heightened distress, in general.
DEMONSTRATION: https://youtu.be/e-VHaKRjgNE 4. Do pleasant activities
In Dialectical Behavior Therapy (DBT), it is suggested that engaging in pleasant activities is a good way to self-soothe (Linehan, 1993). Indeed, regularly doing an activity we enjoy can help us feel more content and doing this activity when we're stressed may make us feel better. Some of my favorite pleasant activities are gardening, spending time with friends, and doing arts and crafts. What pleasant activities help you feel better?
5. Reflect on your triggers
Perhaps one of the most frustrating parts of experiencing intense negative emotions is not knowing why you experience them. By gaining more awareness about what leads us to get upset in the first place, we can get better control of our emotions.
First, we can try not to get ourselves in situations that upset us—for example, we can try to avoid that coworker that makes our blood boil, or we can stop ourselves before we get into that same old argument with our mother. Second, we can explore common themes for when we get upset. Ask yourself, do your emotions get out of control when you're tired or hungry? In this case, perhaps modifying your schedule to eat more often and sleep longer hours is what you really need. Third, try to reflect on whether there are specific thought processes that are making or keeping you upset. Are you ruminating—running the situation over in your mind again and again? Or are you catastrophizing—imagining the worst possible outcomes? Or maybe, it's your inner critic—that little voice in your head that tells you that you're not good enough. Whatever thought processes get you stuck, it's good to know what they are so you can start talking back to these thoughts. Tell them why they are wrong—or at least unhelpful—so that you can get your mind back. In SumWhen we're feeling upset, it can sometimes be hard to self-soothe. But by using some self-soothing techniques, we do have a lot of control over how we feel. References
Learn about how to use grounding techniques to relieve stress, anxiety, or unwanted thoughts. Sometimes, life throws you a curveball and you find yourself overwhelmed. Maybe you experienced a loss. Perhaps you find yourself pondering the meaning of life. Or maybe the current state-of-affairs makes you feel lost. Whenever you find yourself anxious or stressed, you can use grounding techniques to reconnect with yourself and the present moment. This science-based strategy may be helpful for anxiety, panic attacks, flashbacks, or even dissociation. Grounding techniques work by “grounding” you in the present moment and pulling you away from intrusive thoughts or feelings. This refers not only to having your “feet on the ground” but also “the mind on the ground.” When you turn your attention away from thoughts, memories, or worries, you can refocus on the present moment (Fisher, 1999). Grounding techniques are useful because they help you distance yourself from an emotional experience. When you experience negative emotions—for example, perhaps you accidentally remember a painful memory—the instinct of the brain is to start the involuntary physiological change known as the “fight or flight” response. Although this response keeps you safe by preparing you to face, escape from, or fight danger, memories are not a tangible danger. If you find yourself in moments like these, grounding techniques can help the body calm itself and return to the present moment. The 54321 Grounding TechniqueThe 5-4-3-2-1 technique is probably one of the most common grounding techniques. This technique helps by grounding you to the moment and reconnecting you to all five senses by naming:
The next time you feel anxious or are overthinking a problem, try the 54321-grounding technique to become more present in the moment. Play a Categories GameThis grounding technique helps your mind to focus on something else, ideally something more pleasant or neutral. For this technique, you can list a couple of categories and challenge yourself to list as many things as possible in those categories. You can ask yourself:
Do a Meditation ExerciseMediation is a very powerful grounding technique to reduce stress, depression, anxiety, and it can help you get out of your head and reconnect to your body. There are many types of meditation, such as the body scan, moving meditations, or loving-kindness meditation, so it’s important to try and figure out which one works best for you. Meditation has been shown to reduce stress, make you calmer, promote happiness (Mineo, 2018), and even reduce symptoms of PTSD in the US military (Seppälä et al., 2014). Focus on Your Breath Many clinical workers use breathing exercises to help patients be present in the moment. Focusing on breathing is a great tool for reducing stress and anxiety (Stefanaki et al., 2015). Breathing exercises work because they help you disengage with your mind and not pay attention to the distracting thoughts. You can do the simple exercise below before bed, when you wake up in the morning, or before an important meeting.
In SumGrounding techniques are strategies that may reconnect you with the present and may help you overcome anxious feelings, unwanted thoughts or memories, flashbacks, distressing emotions, or dissociation. You can try as many grounding techniques as you want: the more you try, the higher the chance you’ll find something that works for you. References
Want to be more confident? Learn science-based strategies to build your self-confidence. Are you seeking some self-confidence? Self-confidence can help us more easily reach our goals, stay motivated, and even boost our well-being. Self-confidence can be thought of as a person’s sense of his or her own competence and perceived capability to deal effectively with various situations—for example, performance, appearance, romantic relationships, and social interactions (Cheng & Furnham, 2002). It is thought that a self-confident person can rise to new challenges, take advantage of new opportunities, and deal with challenges or difficulties. They may also be more self-motivated, likely to pursue goals, and successful at manifesting—and why not? They believe they have what it takes to succeed. That's why confidence is such a valuable characteristic and one most of us likely want to build. If we are lacking in self-confidence, we may feel insecure, self-doubting, unsure, and self-conscious. Rather than approaching new situations, it may be our instinct to withdraw for fear of failure, ridicule, or incompetence. So, we may also be shy, nervous, and apprehensive. On a more positive note, if we are lacking confidence, we are also unlikely to be arrogant, egotistical, or assuming. So low confidence—just like high confidence—is associated with many positive qualities. How to Build Self-ConfidenceSelf-confidence grows in a kind of spiral pattern. Successful experiences lead to self-confidence, self-confidence leads to more successful experiences, and so on. If we can get ourselves into this positive feedback loop, we can start growing our self-confidence one experience at a time. Here are some tips to help with this. 1. Talk back to your inner criticAs a start, we may want to formulate affirmations that shift our negative beliefs about ourselves. For example, if we have thoughts like, "I'm not worthy", we can use affirmations like, "I have just as much worth as anyone else." Or if we have thoughts like "I suck at making friends," we might replace them with something like, "I have the ability to make new friends." It may not feel natural to say positive affirmations that go against what we currently feel to be true, but by practicing saying and thinking these things, we help create new pathways in our brains that grow stronger over time. 2. Affirm your positive qualitiesAll this involves is saying out loud (or in your head) that you possess as many positive qualities as you can think of. For example, you might say, "I am kind. I am smart. I am determined," and so on. Even if you have some negative opinions of yourself, these affirmations can help you focus on the things about yourself that you do like. 3. Affirm your skills and abilitiesIn addition to affirming your positive qualities, you can also affirm your abilities. In this case, you'd focus on saying statements that remind you of your skills. For example, you might say, "I am good at X. I am hard working. I am a good gardener," and so on. This can help you not only feel more confident in these skills, but it may also help remind you that you were able to build skills in the past so you can build new skills again in the future. 4. Practice self-compassionSelf-compassion involves treating oneself with kindness, recognizing our shared humanity, and being mindful and gentle when exploring the negative aspects of ourselves (Neff, 2011). Self-compassion can help us hold a more positive attitude towards ourselves, which can aid self-confidence (Owens, 1993). 5. Cultivate self-focused optimismBeing optimistic involves looking towards the future with hope and positivity. Optimism has been linked to all sorts of positive outcomes including greater well-being (Carver et al., 2010). There are some ways we can be more optimistic specifically about ourselves and our abilities. For example, you can do a visualization exercise where you imagine the best possible version of yourself in the future, focusing on the good things you do. You could also imagine yourself reaching your goals successfully. This can help your mind adjust to the idea of your success and help you feel more confident in pursuing your goals. In SumMany of us would like a little more self-confidence. Hopefully, the tools in this article helped you gain some insight and build some skills that'll boost your self-confidence in the long term. References
Discover what you can do to cope with stress and stop stressing yourself out. Most people feel stressed out now and then. In fact, stress is how our bodies naturally respond to demanding external conditions. Although we associate stressing out with a modern lifestyle, stress is nothing new. Even our ancestors faced stressful situations once in a while. Imagine a person living in a hunter-gatherer society coming face to face with a deadly predator while picking berries. To survive, this individual would most likely choose between fighting the predator or running away to safety. This type of survival mechanism is often referred to as the fight-or-flight response. Once triggered, the fight-or-flight response prepares our bodies to overcome a potentially harmful event by increasing our alertness and providing us with a temporary boost in energy (Dhabhar, 2018). As with any other emergency response, stress may only be helpful and effective against a short-term hurdle. Therefore, stressing out over an extended period may undermine your well-being. For example, stressing about the deadlines for your work or school calendar, the pile of bills on your coffee table, or the health or relationships can take a toll. Regardless of the cause, stressing out can drain your energy and leave you even more frustrated. Hence, recognizing when stress arises and acting may help you manage stress more effectively. What to Do When You Are Stressing OutNot all stress is bad. Stress allows us to push through difficult situations and overcome obstacles. However, when stressing out becomes excessive, it can interfere with your daily activities and your quality of life. Here are a few suggestions you may want to try when you feel stressed out. 1. Practice Mindfulness and Other Relaxation Activities Mindfulness allows you to be present in the moment and accept your sensations and feelings without judging them. Research suggests that mindfulness-based therapy is effective against stress, anxiety, and depression (Khoury et al., 2013). Similarly, doing yoga or breathing exercises can help you relax your mind and reduce your heart rate (Perciavalle, 2017). You can practice mindfulness and other relaxing activities on your own, with a friend, or with various instructional videos and smartphone apps. 2. Go Out in NatureMany people’s lives are disconnected from nature, contributing to their stress and anxiety. Even brief exposures to a natural environment may boost positive emotions and reduce stress (Nisbet, Zelenski, & Grandpierre, 2019). The good news is, even urban green spaces provide most of the mood-enhancing benefits of nature. So, when you feel stressed out, try spending some time in a natural environment. 3. Get Adequate SleepLack of sleep is linked to stress and anxiety (Minkel et al., 2012), and getting sufficient sleep may help you fight off stress. If you have trouble falling asleep, you may try limiting your caffeine exposure later in the day, eliminating your screen exposure close to bedtime, and meditating to unwind before going to bed. 4. Do Something FunHobbies and fun activities can help you shift your focus elsewhere and elevate your mood. By engaging in a hobby, you may be able to channel your energy into improving a skill, learning something new, and using your creativity. 5. Get MovingHuman bodies are not meant to remain seated all day. Research has linked physical inactivity to stress, and regular physical activity can diminish or reverse its adverse effects (Tsatsoulis and Fountoulakis, 2006). Moreover, exercises that moderately elevate your heart rate also help you fight cardiovascular diseases. If you can’t commit to an exercise plan, you might try taking movement breaks during the day, using a standing desk, or sitting on an exercise ball instead of an office chair. 6. Limit MultitaskingOur minds can pay attention to only one task at a given moment. When you attempt to multitask, you end up switching your attention quickly between distinct tasks. It may ease your mind if you prioritize your tasks and entirely focus on one task at a time. 7. Watch What You Eat and DrinkCaffeine may wake you up and give you a brief energy boost but consuming too much of it may make you feel irritated and jittery. Similarly, consuming alcohol during stressful times can help us relax in the short term but may add to stressing out later. Moreover, some of us may be emotional eaters, making poor food choices when stressed out, such as eating an entire tub of ice cream. Given that unhealthy food choices can hurt your waistline, cardiovascular health, and immune system (Kiecolt-Glaser, 2010), eating a balanced diet may help you avoid these health problems. 8. Foster Real ConnectionsHumans are inherently social creatures, and most people thrive when they have meaningful, healthy relationships. Therefore, surrounding yourself with supportive people and interacting with them in meaningful ways may ease your stress and anxiety. References
Check out these science-based self-care ideas to create a better self-care routine. What is self-care? Self-care is generally thought to be the activities that individuals undertake to improve or restore their own health (Levin & Idler, 1983). Self-care is thought to have originated from self-reliant individualism and from a belief that ill-health could be prevented. Indeed, self-care can have a positive impact on nearly every form of ill-health making it an extremely valuable practice (Levin & Idler, 1983). Luckily, there are lots of ways we can practice self-care. Here are some ideas to get you started: 1. Get OutdoorsRecent research tells us that daily contact with nature can help us reduce anxiety and depression while also helping us improve our health (Soga, Gaston, & Yamaura, 2017). Indeed, so many things about the outdoors can improve our health—the sun, the fresh air, the soil, the scent of trees. Exposing ourselves to these things regularly is one way to take better care of ourselves. 2. Listen to Soothing MusicDid you know that listening to relaxing music can reduce cortisol (an important stress hormone)? Well, research shows it can (Khalfa et al., 2003). More specifically, binaural beats (music with two tones played at slightly different frequencies to each ear) may be helpful for increasing focus (Garcia-Argibay, Santed, & Reales, 2019). 3. Practice Deep BreathingBy practicing deep breathing, we activate our parasympathetic nervous system—our calming 'rest and digest' system. One simple breathing practice is box breathing. Box breathing involves breathing in for a count of four, holding for a count of four, breathing out for a count of four, and then holding for a count of four. Try this for a few rounds to see how it makes you feel. 4. Cultivate Positive EmotionsTo generate positive emotions, we can try thinking positive, being more optimistic, savoring the good moments, or even doing loving-kindness meditation. Boosting positive emotions can fuel an upward spiral of positivity, helping us feel better, improve social interactions, and so on (Fredrickson, Mancuso, Branigan, & Tugade, 2000). 5. Try Different Self-Care ActivitiesSometimes people get frustrated when they try a self-care activity—maybe an activity that tons of people have been raving about—and it doesn't really help them or feel like the right fit. If that sounds like you, then it can be helpful to try out some other strategies. For example, things like mindfulness and eating vegan don't work for everyone. Try out some different self-care activities (we list some more below) to find what works for you. 6. Build Self-AwarenessLearning to pay attention to what is helpful and not helpful can take practice. For example, maybe you've been exercising every day but are starting to feel worn down. In that case, exercise might not be the type of self-care you need right now. In general, paying attention to how your thoughts and behaviors make you feel—in the short-term and the longer-term—can help you make the most of self-care. References
How do you control, process, and release negative emotions? Find out here. The dictionary defines negative emotion as "an unpleasant, often disruptive, emotional reaction." But negative emotions also have functions. Fear motivates us to engage in either fight or flight in response to a threat or predator. Negative emotions like jealousy, for example, are thought to motivate us to restore important social bonds in the face of threats. Negative emotions like embarrassment motivate others to forgive us if we have done something wrong. And negative emotions like sadness motivate sympathy and lead others to help us more (Keltner & Kring, 1998). As you can see, even though negative emotions feel bad, they have important functions that help us have experiences that make us feel better and even thrive in the longer term. This is a big part of why avoiding negative emotions—or shoving them down with suppression or repression—isn't good for us (and it may not even really work, but that's a more nuanced discussion). So instead of running from our negative emotions, we're better off learning to deal with and process our negative emotions in healthy ways. We'll talk more about that below. Negative Emotions & HealthWe might assume that negative emotions are bad for our health, but it's not quite that simple. Whether we express, suppress, or repress our negative emotions makes a big difference for our health (with suppression and repression being the less healthy choices). In addition, whether we experience positive emotions along with our negative emotions makes a big difference too (Hershfield, Scheibe, Sims, & Carstensen, 2013). Some research suggests that if we can feel some positive emotions along with our negative emotions, this might be the best option. We get the benefits of negative emotions without so many of the pitfalls. As the researchers put it, this strategy of "taking the good with the bad" might be the best for our health because we are able to deal with and process the negative emotions and possibly find some good in difficult experiences (Hershfield, Scheibe, Sims, & Carstensen, 2013). How to Control Negative EmotionsEven though negative emotions can have some benefits, there may be many times when we want to control them. Luckily, the truth is that there are a lot of strategies we can use to control our emotions. We can decrease negative emotions and increase positive emotions through processes known as emotion regulation. Some of the most well-known, effective emotion regulation strategies are:
Some well-known ineffective emotion regulation strategies are
How to Manage Negative EmotionsWe talked a bit about how negative emotions have important functions, especially social functions. And we just talked about how to manage our emotions effectively. To deal with emotions effectively, these two things need to be balanced. For example, if someone is mistreating us and we're angry yet we try to implement the emotion regulation strategy of acceptance, we might unintentionally cut our anger short, preventing us from standing up for ourselves and stopping any further mistreatment. Or, if we're feeling afraid, our gut might be telling us that we need to pay attention to possible threats. Perhaps therefore having a little bit of anxiety helps improve our effort and performance (Hardy & Hutchinson, 2007). So, controlling our negative emotions might not actually be the best plan of action, at least not all the time. Instead, we might be better served by processing and then releasing negative emotions. This way, they hopefully won't pop back up or cause problems in other areas of our lives. References
Learn how to get out of your head and reconnect with your body. The human mind can solve almost any type of problem, but what happens when problem-solving runs wild in our minds? We are so good at identifying problems and imagining scenarios that sometimes it is hard to stop. And being in our heads too much can make it hard to move past difficulties. What Does It Mean to Be in Your Head?To be in your head usually means overthinking or overanalyzing a situation. Your mind can “wander” to the future, and you might worry about things that can possibly happen, or it can “wander” to the past and replay the bad events that happened previously. When you’re in your head, you might wonder if your friend secretly hates you because it took them more than a few hours to answer your text. Or you might ruminate about why you were passed over for a promotion. One study clearly shows that you’re less likely to feel happy if you’re in your head. In the study, participants were asked at random times what they were doing, whether they were thinking about a task or not, and how happy/unhappy they were. Researchers concluded that “a wandering mind is an unhappy mind” (p. 932; Killingsworth & Gilbert, 2010). They also point out that although our human capacity to think about what’s not happening right now served us well at some point, it came at an emotional cost (Killingsworth & Gilbert, 2010). If being in your head means overthinking or overanalyzing a situation, getting out of your head means being present in the moment and letting go of the unhelpful thoughts. If you get out of your head, it’s more likely that you’ll be happier than before. Rumination, or continuously thinking over the same thoughts, is a well-established risk factor for depression and anxiety. For example, those who engage in this type of behavior have increased depressive symptoms and are more at risk for the onset of major depressive disorder and anxiety symptoms (Harrington & Blankenship, 2002; Nolen-Hoeksema, 2000). How to Get Back into Your BodyThe mind-body connection has been a topic of conversation for many years. Researchers keep showing that anxiety and depression have a negative impact on our bodies—for example, they can contribute to insomnia, high blood pressure, a decrease in immunity, gastrointestinal issues, and heart problems (Alberts et al., 2013). Considering that being in your head, overthinking, and rumination are associated with anxiety and depression, it’s important to learn how to get out of your head and into your body. Here are a few suggestions to get you started in reconnecting with your body: Be aware of what is happening.If you find yourself too much in your head, it’s important to be mindful of when it happens and what the triggers are. For example, you could be overthinking more about the future after an important presentation at work or after a meeting with your boss. The first step to getting better is acknowledging what’s happening and being mindful of the situations that trigger this reaction. Meditate.Meditation has many benefits for depression, anxiety, concentration, and even cognitive performance. Meditation can help you get out of your head and into your body because it works to bring the focus into the present moment and into your body. If you’re just starting, you might notice your mind wandering (even to the things you were doing before), but that’s ok. Just observe the wandering in a non-judgmental way. There are many meditations focused on the mind-body connection, such as body scans or moving meditation, and it doesn’t matter which one you choose; just use what works for you. Learn how to breathe.Sometimes, anxiety makes us feel out of breath, so what better way to combat it than learning how to use breathing as an exercise to relieve stress? Breath focus is commonly used to increase relaxation, and recent studies show it can also benefit depression, stress, and mental health (Seppala et al., 2020), and it can even reduce PTSD symptoms in US military veterans (Seppala et al., 2014). Take a step back from your thoughts.It’s important to make the distinction between your thoughts and you. You are not your thoughts. Take a step back and notice what’s happening. Then, you can freely choose how to respond, rather than just reacting to your thoughts. Write in a journal.Daily journaling has been highly recommended lately to manage stress and combat anxious thoughts. When you write, you work through your thoughts, what happened throughout the day, or what you’re ruminating over. Studies show that journaling reduces physical symptoms, health problems, anxiety, and increases well-being (Smyth et al., 2018; LaClaire, 2008). There are many types of journals and prompts to use, so it’s important to find out which one works best for you. Challenge your thoughtsYou are not your brain or your thoughts. This may sound strange, but you don’t have to believe everything your mind thinks. You are a witness of your thoughts, but you are not them. If you’d like, you can write down your thoughts and ask yourself if there’s any evidence to support your thinking process or to challenge it. References
Learn about how to increase your quality of life by cultivating healthy habits. Although cultivating healthy habits might seem daunting at first, it is beneficial for your health to nourish yourself, both physically and spiritually. Studies show that healthy habits can contribute to healthier and longer life expectancy (Li et al., 2020). Here are some key healthy habits to focus on. A Healthy DietWe eat to live, and we live to eat. People with healthy eating patterns live healthier, longer, and are at lower risk for numerous diseases, including heart diseases, type 2 diabetes, or obesity. For those who have chronic conditions, eating healthy may help them manage these conditions and prevent complications (CDC, 2021). What to do:Eat the RainbowAccording to the CDC data, fewer than 10% of children and adults eat the recommended daily number of vegetables (CDC, 2021). When you “eat the rainbow,” you eat many colorful fruits and vegetables. These contain phytonutrients that can protect us from manic chronic diseases. Some fun examples include tomatoes and cranberries (red), carrots, peppers, and bananas (yellow and orange), spinach and avocado (green), blueberries, grapes, eggplant, and purple cabbage (blue and purple), cauliflower, garlic, and onions (white) (McManus, 2019). Drink WaterDrinking water has many important benefits for a healthy lifestyle. You can drink other beverages, of course, but the main beverage should be water or unsweetened tea. You can also add fruit pieces into your water to flavor it naturally. Drinking water has been linked with higher diet quality, reduced appetite, and weight in a healthy range (Stookey, 2016; Barcamontes-Castelo et al., 2019; Gazan et al., 2016). Eat SlowlyThe speed at which you eat impacts how much you eat because your appetite is controlled by hormones. Although hormones tell your brain if you’re still hungry or you’re full, it takes about 20 minutes for the brain to receive these signals. Also, faster eaters have been shown to eat more and have a higher body mass index (BMI) than slow eaters (Teo et al., 2020). So, slowing down when you eat can make you eat less and keep a healthy weight. Bake or RoastBaking or roasting instead of frying can significantly impact your overall health. If you’re eating something fried, some potentially toxic chemicals are formed during the frying process. These components might increase the risk of cardiovascular disease, blood pressure, and obesity (Poursafa et al., 2017). So, try baking veggies and meat, poaching eggs, or slow cooking a stew. Healthy Sleep HabitsResearchers show how good things happen when we sleep, and bad things happen when we don’t. What to do:Be ConsistentEveryone needs sleep and sleep is an important part of a healthy lifestyle. According to the CDC, most adults need between 7 and 9 hours of sleep every night. It’s ok to miss a few nights of sleep here and there, but sleep deprivation is linked to poor mental health, heart disease, kidney disease, higher blood pressure, diabetes, and stroke. Sleep is very important for your health, as it is involved in healing and repairing your blood and heart vessels, and it allows the body and mind to recharge. Set a Fixed Sleep TimeSure, sleeping in is great, but having a consistent sleep schedule has numerous benefits. Your body might have a hard time resting if you constantly wake up and go to bed at different times. If you’re consistent with your sleep and waking times, it can increase the quality of your sleep (Giannotti et al., 2002). So, choose a schedule that works for you and try to stick to it even during weekends. Wind DownRelax and clear your mind before going to bed: take a hot shower, read a book, do a meditation exercise, or listen to music. Relaxation techniques before bed may help you fall asleep faster and have better sleep. Healthy Habits for Mental HealthIn addition to taking care of our bodies, we can benefit from taking care of our minds as well. What to do:Try MeditationWhether you do a mediation exercise before bed or a walking meditation during the day, it can significantly improve your quality of life, reduce stress and anxiety symptoms, and keep you more attuned to the present moment. Mediation is a great way to reconnect to your body and to bring awareness to the here and now. ConnectHaving an emotional support system is linked to better physical and mental health, including lower levels of anxiety and depression, less stress, protection against post-traumatic stress disorder, and lower mortality (Taylor, 2011). You can build connections by catching up with an old friend, spending quality time with a loved one, or cuddling a dog. You can grow your circle of friends or strengthen the connections that you already have. Either way, staying connected to others has numerous mental health benefits. Take a BreakSometimes the best way to improve your mental health is to take a break from what’s stressing you out. If you’re tight on time, you can do breathing exercises or a short meditation, but if you have more time, you can also do other things that you enjoy doing but can’t because you’re always too busy. Take a walk in a park, visit a museum, or call a friend—it may instantly make you feel better. References
Explore the many different things that contribute to resilience. In life, we all face stressful experiences. But each of us is very different in how we cope with these experiences. Some of us cope well and may even grow and improve because of stress. Others struggle and may even develop mental health issues in the face of stress. Resilience is the set of personal qualities that enable us to thrive in the face of adversity (Connor & Davidson, 2003). It may involve being calm in difficult situations, implementing effective coping mechanisms, and handling criticism well. Why is Resilience Important?Ongoing stress can be hard on our mental and physical health. Personal resilience can buffer us from these effects, shutting down the stress cycle and HPA-axis, enabling us to better fight off illness and other negative outcomes (Gaffey, Bergeman, Clark, & Wirth, 2016). But resilience can mean different things to different people. For example, to someone who is extroverted, resilience may mean spending extra time with friends. To an introvert, resilience may mean spending more time alone. Although each of us may cope with struggles by using different strategies, the key is to know what works for us and in which circumstances. How to Be More Resilient1. Practice AcceptanceSo much pain is created from our tendency to fight the things we cannot change. But the more time we spend getting upset about the uncontrollable situations in our lives, the more time we spend stressed or angry instead of focusing on how we can make the future better. Therefore, acceptance is linked to positive well-being (Ranzijn & Luszcz, 1999). 2. Strive for Self-KnowledgeSelf-knowledge is essential to resilience. If we do not know ourselves well enough to cope with stressors in ways that are effective for us, then we are likely to struggle. For example, maybe we cope by drinking alcohol or using drugs when we're upset. But the next day, we just end up feeling worse. By developing self-knowledge, we can take actions that help us recover from difficulties more easily. 3. Take Care of YourselfWhen we're sick, tired, and malnourished, we have a harder time responding to any type of stress, big or small. Our bodies just don't have the resources. For example, research has found that sugar intake is related to depression (Knüppel et al., 2017). If we focus on being healthier, we are likely to boost our resilience. We can do this by eating more nutritious food, engaging in moderate exercise, and sleeping when we're tired. 4. Prevent BurnoutBurnout is a very real phenomenon that includes emotional exhaustion and cynicism (Maslach & Jackson, 1981). Research has shown that there are several causes of burnout including too much work, not enough control, not enough pay, social issues, and a mismatch in values (Maslach & Leiter, 2016). If we’re burned out, our resilience is at an all-time low. This is why it's so important to prevent burnout before it gets to this point. If possible, try to get out of jobs or roles that are not a good fit for you. Take breaks whenever possible. And be sure to relax during your time off. 5. Practice Self-LoveSelf-love (or self-worth, self-confidence, self-esteem, etc...) may be a crucial part of what it means to be resilient. Positive self-views are closely linked to positive outcomes like happiness and well-being (Miller Smedema, Catalano, & Ebener, 2010). This may be because if we feel bad about ourselves, it colors every other aspect of our lives. We set ourselves up for disappointing situations and then we blame ourselves for them. By cultivating self-love, we can hopefully respond to stress in healthier ways. 6. Build Social ConnectionsNo matter what we're doing, we feel better when we're doing it with others. That makes social connections a crucial component of resilience. In fact, one of the most reliable ways to boost well-being is by developing high-quality social relationships and by feeling socially connected to the people in your life (Holt-Lunstad, Robles, & Sbarra, 2017). 7. Take a Step BackSometimes when we're going through something difficult, we get so immersed in it that we can't see straight. Our emotions overwhelm and our perspectives narrow. That's why resilience often means being able to take a step back to look at our situation from outside ourselves. More specifically, if we look at our situation as if we were “a fly on the wall” or "a passerby on the street", we can get some much-needed objectivity that can help decrease our negative emotions. This strategy is known as emotional distancing, and it can help us feel better during difficult times (Ayduk, & Kross, 2010). 8. Make MeaningIt's human nature to try to make meaning of our challenges. We often create explanations in our minds for why things happened to us and why they happened the way they did. This can help us cope with loss and other stressful events (Park, 2008). That's why meaning-making can be a key part of resilience. If we instead think that bad things happen for seemly no reason, we can end up feeling lost or out of control. In SumResilience is a powerful tool for well-being. But it is also a complex, multifaceted concept. Hopefully, this explanation helped clarify how to be more resilient in your life. References
What is emotional health, and how do you boost it? Here are some science-based tips. Emotional health is defined as a lack of mental disorders, but it also includes positive emotional characteristics, like resilience, self-efficacy, and vitality. Given how many different aspects of mental and emotional health there are, there are lots of different things we can do to improve our emotional health. Here are a few things you can do: 1. Do Things You EnjoyAn easy way to get an emotional boost is to do activities that you enjoy. Go out to eat with friends, play games, do crafts, or get a new hobby. Just doing fun things can go a long way in helping your mental and emotional health (Catalino, Algoe, & Fredrickson, 2014). 2. Build a Better Relationship with TechnologySpending too much time on our phones or online isn't good for our mental and emotional health. But if we learn how to interact with our technology in healthy ways, it doesn't have to be bad for us. You can start by learning how to have more positive interactions online (e.g., practicing kindness or gratitude online) and using technology to connect with others. 3. Be Kind to YourselfMany of us are so mean to ourselves. We might have a vicious inner self-critic, or we might find that we judge ourselves harshly for any mistakes we make. But the truth is, we all make mistakes and have flaws. Self-acceptance, despite those flaws, is a key to happiness. So be nice to yourself and give yourself a break. You could work on building skills, like self-compassion and a growth mindset. 4. Practice GratitudeThe more we practice gratitude, the happier we are likely to be. And gratitude is easy. You could write a gratitude journal, make gratitude lists, share your gratitude with others, or even write a gratitude letter to someone you never properly thanked. 5. Use Positive ReappraisalPositive reappraisal is an emotion regulation strategy that we can use to reinterpret a negative situation in more positive (or less negative) ways to make us feel better. If we don't use reappraisal (or we're not very skilled at it), this can lead to lower emotional health (Ford & Troy, 2019). So, practice reappraisal to get better at it and make the most of it. 6. Add Positive Information to Your BrainThe more information our brains have on a subject, the easier it is to recall anything related to that subject. That means if we have more positive words, info, and memories in our brains, it should be easier to recall the positive stuff. One way to add more to the "positive stuff" in your brain may be to memorize words that have been rated as highly positive or spend time focusing or thinking about positive things. In SumThere are many ways to start boosting your mental and emotional health. By trying these out, you can likely feel a bit happier. Continue with these and engage in even more activities to see your emotional health grow. References
What is a bucket list and how do you make one for yourself? Explore these bucket list ideas to create your bucket list. A bucket list is a list of experiences one wants to have before they die. Often, a bucket list includes big accomplishments, travel, and fun things we’d like to experience in our lives. Given that engaging in positive activities is good for our well-being (Catalino, Algoe, & Fredrickson, 2014), checking off things on our bucket list may also be good for our well-being. Simple pleasures may be especially beneficial to our well-being since contentment is thought to be central to what it means to live a fulfilling life (Cordaro, Brackett, Glass, & Anderson, 2016). So, let’s get started exploring ideas so you can create your own bucket list. Bucket List IdeasHere are some common things that might go on a bucket list:
For many people, travel is a big part of their bucket list. So here are some ideas that might involve travel.
Is travel not really your jam? Here are some more fun bucket list ideas:
In addition to doing fun things, we may also have some career-related things we want to put on our bucket list. Maybe we want to climb the ranks in our job or make a certain amount of money. Here are some more ideas:
Finally, here are a few more unique things you might want to add to your bucket list:
Final Thoughts on Bucket ListsMaking a bucket list is a fun way to clarify which activities and experiences you think will bring you joy and life satisfaction. As long as you don’t get too caught up in feeling like you have to do them all, this list can help serve as a road map for creating a life you love. References
Learn about theories of personality and discover which personality traits you have. What is personality? Well, the answer depends on who you ask. Personality may be part of our unconscious. It may consist of personal narratives that we build across our lives (Cervone, Shadel, & Jencius, 2001). Or it may be the observable manifestation of our genetics. But overall, personality traits can be thought of as habitual individual differences in behavior, thought, and emotion Theory of PersonalityIt wasn’t until recently that we even knew we had personalities. Still, for a long time, we’ve used adjectives to describe people. For example, we might say someone is responsible, innovative, angry, or friendly. Each of these adjectives can also be thought of as personality traits. Interestingly, when researchers analyzed these common adjectives, they found that they clumped into five categories (Goldberg, 1993). These categories are now known as the Big Five personality traits. And each of these big five aspects of personality includes hundreds if not thousands of personality traits (Goldberg, 1993). The Big Five Are:
Although there are only five primary personality traits, we can fall anywhere on the continuum of these traits. In other words, we are not 100% extrovert or 100% introvert. Rather, we might be mostly extroverted, mostly introverted, or somewhere in the middle. To see where you fall on these Big Five traits, here is a short personality quiz with some of the questions used in research on the Big Five personality traits (Saucier, 1997; ipip.ori.org). Self-Assess Your Big Five Personality TraitsScale: 1 = Strongly Disagree | 10 = Strongly Agree Extraversion
Agreeableness
Conscientiousness
Emotional Stability
Openness to Experience
*Add up your score for each of the five personality factors. The higher your score, the stronger each of these personality traits is for you. Other Theories of PersonalityAlthough the Big Five theory of personality is the most popular, you may also be interested in the social-cognitive theory of personality. This theory states that much of our behavior—what we might consider to be personality—arises as a direct result of social stimuli. While the Big Five theory of personality assumes that personality consists of our essential, unchangeable, innate qualities, the social-cognitive theory of personality argues that personality itself is dynamic and changes because of our circumstances (Cervone, Shadel, & Jencius, 2001). Regardless of where personality comes from, it can be helpful for our understanding of ourselves to know where we fall and what traits we have. References
What is your self-concept and how does it affect well-being? The self-concept is the image we have of our bodies, capabilities, impressions, etc.... (Bailey, 2003). It includes:
Our self-concept also includes an awareness that we are part of categories—categories based on our age, gender, race, etc... Some people theorize the self-concept is like the glue that holds all the pieces of our personality together. And, at its most basic, self-concept is the answer we give when asked the question "Who am I?" Why Does the Self-Concept Matter?Each of us has parts of ourselves that we believe are the most important (Epstein, 1973). For example, an athlete might view their athleticism to be of central importance to their self-concept, even though they also enjoy cooking and are part of a big family. Some have even suggested that the self is arranged hierarchically, with relatively important parts above less important parts. But each of us decides which parts are important to us. As we experience new things and gain additional information from others, the self-concept may determine which new aspects of personality are acceptable. If new parts don't jive with the old parts, they may not be allowed, thus ensuring that our sense of self remains reliable and intact (Epstein, 1973). As we grow older, contradictory evidence may have less of an impact on our self-concept. So, it can become harder to integrate external information, particularly if it disrupts important aspects of the self-concept. How Does Self-Concept Relate to Well-Being?Several aspects of the self-concept also play a role in well-being. These include:
Self-ImageThe terms self-image and self-concept are sometimes used interchangeably, but more often, self-image is defined as how you see yourself. This may be literal, like when looking in the mirror. But it can also involve mental representations of yourself. These may or may not be consistent with what one sees in the mirror. Self-Esteem or Self-WorthSelf-esteem is broadly defined as the extent to which we like or value ourselves. This generally includes evaluating two parts of ourselves (Tafarodi & Swann Jr, 2001).
Ideal SelfThe ideal self is defined as the self we would like to be—our best self. It appears to originate from the ideal selves that our parents hold for us and communicate to us through childhood Zentner & Renaud, 2007). In positive psychology, the ideal self is thought to include three parts (Boyatzis, & Akrivou, 2006).
In SumOur self-concept is an important guiding principle that helps us navigate the world and understand our role in it. Parts of our self-concept may be good or not-so-good for our well-being. That's why learning more about our own self-concept may be beneficial. References
Figure out how you define success so you can more easily get there. Do you sometimes feel like society's definition of success leaves something to be desired? Have you experienced "success" but it hasn't made you happy? Or are you just a bit unsure about what success means to you? Then let’s explore your definition of success. What is Success?Merriam-Webster defines success as a "favorable or desired outcome". But when researchers ask men and women what their definitions of success are, they get a whole range of answers, and those answers change over time. Overall, women define success more in terms of life balance and relationships whereas men focus more on material success (Dyke & Murphy, 2006). But variations in definition can also depend on age, personality, and prior experience. Here are some examples of how others define success:
What Does Success Mean to You?So, what does success mean to you? Ask yourself the following questions to start getting at your answer:
Keep Exploring What Success Means to YouTo keep exploring what success means to you, try out the following exercises: Free-Flow WritingSometimes we get kind of stuck in our heads—I know I do! — and we have a hard time listening to our inner voice. Free-flow writing about success may help clear away the surface-level thoughts and get access to what really matters to us. Set CriteriaTake a moment to think through your dealbreakers—the things that you need in life to feel successful. Now, be careful, because we think of success, we often focus on the things we want and not the things we need. For example, we might want a big house and a nice car but we don’t need them and can feel successful and happy without them. So, see if you can identify your specific criteria for success. Here are some examples that might be helpful:
In SumSuccess means different things to each of us. That’s why taking some time to think about what success means to you can be helpful. That way, you can set goals that help you get where you want to go and make you happy. Reference
Explore a list of values and do some exercises to better understand which values matter most to you. A value can be defined as "an enduring belief upon which a person acts". Values are like attitudes and beliefs in that they have cognitive, emotional, and behavioral parts. But researchers suggest that values are more enduring and long-lasting than either beliefs or attitudes (Limthanakom, Lauffer, Mujtaba, & Murphy Jr, 2008). The Two Types of ValuesThere are thought to be two different types of values: instrumental values and terminal values. Some of us prefer one type of value over the other (Allen, Ng, & Wilson, 2002). But we all have both types of values that guide our lives to some extent. Instrumental ValuesInstrumental values are about desirable ways to act or behave (e.g., honest, responsible, loving). Terminal ValuesTerminal values are about desirable end states (e.g., health, freedom, family security; Gibson, Greenwood, & Murphy Jr, 2009). Why Values MatterOur values have a big influence on how we act. Acting in ways that go against our values doesn’t make us feel great. So, we generally try to be consistent with our values. In fact, shifting our values in small ways can shift our actions. For example, one study showed that priming people with achievement values increased their success at completing a puzzle but made them less helpful to the experimenter. The value of achievement led them to act in ways that seemed likely to support achievement. But another study showed that priming people with a benevolence value decreased their success at the puzzle and increased their helpfulness (Maio, Pakizeh, Cheung, & Rees, 2009). This suggests it can be helpful to get clear on our values. If we know what’s driving us then we’ll better understand why we do the things we do. What are Your Values?There are tons of values to choose from. So how do you know which ones yours are? One way to find out is by ranking them from most important to least important. Start by asking yourself if you hold any of the following values. Then for the values that you do have, rank them from most important to least important. (Feel free to add any values you have that are missing from the list). List of Values
Try to get your list down to your top 3 to 4 values. Also, try to make sure that these values represent different parts of yourself. Act on Your ValuesTo make each of your values actionable, add a verb to it. In other words, describe how you will live each of your values.
References
These questions can help you get a better sense of who you really are. Are you struggling to know yourself? Do you wonder what you are at the core? Might you want to get to know the many different parts of yourself better? In this article, we'll dive into some different areas of research to help you explore the many different parts of yourself—your values, beliefs, goals, emotions, and more. Exploring these different parts of yourself can help you feel more confident and surer of who you are. Who are We, Anyway?When we know who we are, we have a clear self-concept—or a clear image of our material self, intrapersonal self, and interpersonal self (Epstein, 1973). To know our material self means that we know about our body—for example, its size, shape, and appearance. To know our intrapersonal self means that we know our emotions, needs, values, opinions, and other internal processes. And to know our interpersonal self means that we know how others see us. All of these are parts of who we are. The Material SelfExploring our material self is probably the easiest part of knowing who we are. So let's start here. At least that way, you'll be sure you know some things about yourself. You can get to know your material self-better by asking yourself the following questions:
The Intrapersonal SelfWhen we’re trying to get to know ourselves better, we're probably mostly referring to our intrapersonal self—or our internal qualities and experiences. Yet our intrapersonal self may be hardest to understand because there are so many parts to it. For example, our values play a big role in who we think we are—they guide our decision-making, help us to understand the type of life we want to lead, and may determine the social groups that we belong to (Smolicz, 1981). To better understand your values, take a moment to ask yourself which values make you who you are: Values List:
GoalsLike values, goals may also guide us through life and be an important part of our identity. For example, researchers suggest that each of us has ideas or visions of our future self. These visions are of what we might become, what we would like to become, and what we would not like to become (Markus & Nurius, 1986). So, ask yourself, what are your goals? NeedsOur needs are also a part of who we are. According to Maslow's hierarchy of needs, we need to satisfy deficit needs—like food, water, and shelter—before focusing on other needs like love, self-esteem, self-actualization, and selfless pursuits. The needs we are currently focused on likely play a big role in who we are. So, ask yourself, what are your needs? BeliefsBeliefs are another big part of our identity. Our religious beliefs, political beliefs, and other opinions may be at the forefront of who we think we are. We even frequently use the phrase "I am" to refer to our beliefs. For example, maybe I am a Christian, a Democrat, an Atheist, or a Republican. We identify with our beliefs because they make us who we are, determine who we might spend our time with, and affect how we live our lives. So, ask yourself, what are your beliefs? The Interpersonal SelfAn interesting thing is that we tend to view ourselves in ways that are like the way other people view us (Epstein, 1973). Researchers thought this was because we humans, as social creatures, learn a lot about our identity from our interactions with others. To better understand your interpersonal self, it can be helpful to think about some of the more obvious parts of yourself that can be seen by others. You might ask yourself the following questions:
In SumKnowing who we are can help us navigate the world and better understand our role in it. By exploring our values, needs, beliefs, and more, we can better understand the many facets of ourselves and perhaps more easily move in the direction we desire. References
Check out these activities and self-reflection questions to better understand your unique strengths. Strengths can include knowledge, traits, skills, and talents. When we know our strengths, we can more easily see how we are different from others and how others see us. To start finding your strengths, consider asking yourself some of the following questions.
Why It's Good to Know Your Strengths1. It can increase self-awarenessBy spending some time thinking about your strengths and weaknesses, you might get to know new things about yourself. 2. It can help you like yourself moreThinking about our strengths can help us focus more on the positive aspects of ourselves (Proyer, Gander, Wellenzohn, & Ruch, 2015). 3. It can help you boost happinessOne study showed that when people used a personal strength each day for one week, they showed an increase in happiness. That increase in happiness persisted six months later (Seligman, Steen, Park, & Peterson, 2005). Strength Finding Exercises1. Imagine your best possible selfTake a moment now to imagine the best possible version of yourself in the future (Sheldon & Lyubomirsky, 2006). Try to be as specific as possible. Ask yourself, who would you be? What would be your strengths and how would you be using them? Where would you be? What would you be doing? 2. Reflect on your strengthsOnce you know some of your strengths, reflect on how these strengths affect your life. What are the positive impacts of these strengths on your life? And how do your strengths benefit others? Think through what it means to have these strengths. 3. Build your strengthsIt’s not a bad idea to work on our weaknesses, but we can also work on our strengths to turn them into “super strengths”. So, think about how you could get even better at one of your strengths. Might you practice using your strength more often? Might you seek out feedback from others on how to improve this strength? Or might you use this strength in new situations? 4. Take the VIA Character Strengths SurveyReferences
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AuthorPamela (Pami) Parker currently serves as a holistic practitioner, coach and teacher. Her intention is to be a compassionate guide to those who choose to experience a healthier, happier and more peaceful way of life. Categories
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