5 Small Changes To Make Your Day Better

Ever find yourself in a bad mood all the time? A bad mood might affect your health and your relationships with other people. Christina G. Hibbert, PsyD wrote, “What I found was, the more I vented, the worse I felt. It’s one thing to discuss a problem I’m having — searching for a solution — or to reach out for support when I’m not doing well. It’s another to whine and complain and just make myself — and whomever I’m venting to — feel worse.”

So, for a better mindset, check out these simple tips you could try:

Source: pexels.com

1. Set Your Alarm Half An Hour Earlier

We all dread waking up to the sound of our alarms. But one common trait of most successful people is the fact that they get up early in the morning. Doing so doesn’t necessarily mean that you should already be up and about by 3 a.m. However, you could try setting your alarm for at least half an hour earlier. But why do we suggest this?

This extra time will give you what you need to do everything to get ready for the day. It could be your time to exercise, meditate, cook your breakfast, or read a favorite book. Not only will this save you from rushing out the door completely unprepared, but it will also allow you to have a starting time for your day’s business.

On the other hand, clinical psychologist Erika Martinez believes that doing something positive in the morning will spread out the good vibes throughout the day. “It helps me be more mindful of how I go about my day and use my time,” she says. “It also helps me not take the people or things in my life for granted.”

Source: pixabay.com

2. Listen To A Podcast

The same routine of commuting/walking to work or school can get a little tiresome for most people. Some might even outgrow their usual playlist and crave for something different. If you can relate, your morning travel could use a little help by introducing the idea of podcasts to your routine. Podcasts have been around for the longest time and are audio clips of people talking for usually over an hour. The topics people talk about in podcasts can be about anything under the sun. Because of this, you are sure to find a topic that will suit what you want to hear.

Podcasts are a great way to relax. It’s like white noise but with so much more sense, laughter, and learning.

3. Don’t Eat Lunch At Your Desk

Sometimes, work is just too heavy that we can easily get tempted to have lunch overwork. Taking occasional breaks benefits your health and productivity. It is crucial in practicing work-life balance. Go out, try a different café or restaurant, or bring your lunch somewhere else. All these can give you the break you need. You owe it to yourself to create a break during office hours, not just after work is over. With this, you are sure to be a step closer to a healthier and happier life.

Also, workplace psychologist Dr. Janet Scarborough Civitelli says, “The marginal returns are reduced when the brain is required to exert continuous pressure during an eight-hour shift. Following a break, your employees are geared up to work again, significantly boosting their performance level.”

source: pexels.com

4. Develop A Bedtime Routine

An unproductive evening can overshadow a pleasant morning. It is a must not only to start your day right but also to end your day on a bright note. Developing a consistent routine can help your mind transition to rest. It can include preparing your meal for the next day, having a long shower time once a week, or even finishing a chapter of a book. It may not always be the same thing every night, but the variation can also help.

5. Look Forward To Something

You will realize that you are in a productive state if you are looking forward to an event. Don’t let Fridays be the only excitement you set in a week. Be it a date night, an upcoming movie, a new series to binge-watch, or dinner with friends, all these can help you become more productive. Keeping yourself excited certainly does a lot of things like keeping us away from sad thoughts!

You might be surprised at how the smallest changes can make the most drastic difference to our day. Try these tips for yourself and see how your morning and evening goes. Good luck!

 

 

Overcoming The Anxiety Of Not Getting A Job

Source: pixabay.com

Looking for a job is a rollercoaster ride filled with emotional highs and lows. Conquering the fear of not knowing whether you’ll find a job is difficult. There might even be times that you will feel anxious, frustrated, and downright bummed. Robert L. Leahy, Ph.D. says, “For many, there is a feeling of shame, personal failure, and a sense that everyone can see that they don’t have a job and is judging them.”

These emotions might also intensify once the people around you pressure you about being unemployed. Add to this the additional stress you feel from dealing with the constant rejections.

In this article, we will be exploring the ways on how you can overcome the anxiety of not getting a job.

Take Care Of The Simple Things First

The best way to avoid these kinds of anxiety is to be at peace with yourself that you have taken care of the simple things.

Some of these tasks include creating a cover letter and a resume that will fit the job and company you are applying for. Another thing for your to-do list is to review your LinkedIn profile. You must keep it updated so that potential employers will see what you are capable of. Lastly, you should also ensure that you call all the individuals whom you will place as your character reference. They have to be aware that companies will call them to attest to your skills and qualifications.

Source: pexels.com

Create A Structure For Your Job Hunting

You also have to be organized and in control to avoid anxiety. Most of the time, you’ll feel the uncertainty connected to job hunting. However, you can resolve this by creating a structure. Start by drafting your everyday schedules, objectives, and goals.

For example, you can promise yourself that you will set aside an hour every day to check the latest openings in the job portals and send out your resume to these companies. You may also include your target number of companies contacted to sustain your motivation and drive in this endeavor. Most job hunters aim to apply for at least five openings per day. Doing this maximizes their reach and increases their chances of getting a job.

Practice

The more you practice for a job interview, the less anxious you’ll be during an interview. Some people fail during job interviews because they feel stressed out and too conscious of their answers. Because of this, their anxiety increases, especially when they’re waiting for the acceptance results. Further, “Failing can elicit feelings such as disappointment, anger, frustration, sadness, regret, and confusion that, while unpleasant, are usually not sufficient to trigger a full-blown fear of failure,” says Guy Winch, Ph.D. 

To overcome this problem, practice the most common interview questions that employers ask and prepare an outline of how you’re going to answer these. Make sure you have listed down your questions for them as well. At the same time, you need to research the company. Familiarize yourself with their mission, vision, core values, products, and projects. This way, it will be easier for you to steer the conversation with the interviewer.

Source: pixabay.com

Take A Hiatus

Going to several interviews may increase your chances of landing a job. However, if you’re feeling too unmotivated and burned out with the endless job searching, then think about taking a hiatus. Taking these occasional breaks will provide you more time to do an internal audit of both your emotional and physical well-being. This time is also the perfect avenue to replenish your energy and motivation in finding work. “When people take a mental health day when they need it, they can recharge and they can come back to work feeling refreshed,” said Patricia Thompson, Ph.D., a corporate psychologist.

The road to landing a job might take a toll on your health. If all else fails, you can weather this storm of anxiety and create your path to a fulfilling career when you ask for help from people like the BetterHelp psychologists. Check out their YouTube page today.

Take Note Of Your Therapist’s Advice In Avoiding Burnout

 

“Burnout is more than just feeling worn out. The condition has three components: overwhelming exhaustion, cynicism and detachment, and a sense of ineffectiveness and lack of accomplishment.” – Christina Maslach, Ph.D. 

There are a lot of ways that you can recover from burnout. A BetterHelp therapist can usually recommend exercise and meditation, which Dr. Jason Hutchings, a clinical psychologist, defines as “a deceptively simple technique, with a variety of applications, that can put you better in touch with the pulse of your life.” Most of the time, he tells you to look for activities that interest you. These include activities such as painting, writing, dancing, and so on. As long as it is beneficial for emotional and mental health, the professional expert lists it. But once you recover from the effects of burnout, how will you prevent it from happening again? Now, here’s where the focus starts. Let’s take a closer look at the possible things you can do to prevent burnout from happening again.

Source: pixabay.com

Know Your Limits – It is probably the most challenging thing to do because no one knows where their limits would be at. But what an expert means by this is to identify the symptoms and signs of having a burnout experience. You should notice how it feels to be able to note down the physical and mental challenges. By understanding your limits, you will recognize things that are pushing are maybe from an unhealthy realm. When you finally get a hold of your limitations, it becomes the only way you can use some of the most beneficial and effective self-care techniques. These include eating better, getting enough sleep, socializing, exercising, and the list goes on. “Other good physical health habits cross over into mental health benefits as well. Things like getting to bed on time or eating healthy foods are not just good for our bodies but our brains too,” says Dr. Melanie McNally, PsyD. 

Setup Healthy Boundaries – A lot of mental health professionals and therapists talk about boundaries most of the time. But nobody entirely explains it thoroughly. Well, boundaries talk about the consideration of people to every individual’s property. However, when it comes to psychological health, it is something that you set up for security, happiness, and health. It tackles the decision of choosing between feeling good and getting upset. And the only way to best identify that is through the evaluation of thoughts that pop up in your head. With that, you will be able to decide how much you are willing to give to your everyday work, responsibilities at home, and personal relationship.

Source: flickr.com

Take A Break – Consider taking breaks in work-life balance and stop functioning around with clocks. Yes, some things might require your full attention. But it is not going to be enough reason to lose yourself over it. You are not a robot, and you need time for rest, sleep, socialization, exercise, and many other things. You have to disengage with pressure and stress. Try out different ways to take breaks from the things that keep you continually occupied, and allow a flow of time without worry and fear. Your brain is adaptive, and it can function without putting too much weight in it.  So you got to unplug and recharge when you have to. Stop working like the world owes you. Do what you want and own the world.

Work Smarter – You will agree that hard work is one of the fundamentals of success. But to be honest, working smarter is way better. It allows you to have tons of ideas on how to solve daily life tasks. Not only working smarter assists in critical decision-making, but the habit also will enable you to become creative and resourceful too. It also distances you from doing things that you can’t handle simultaneously and is only achievable within the day. It trains both the emotional and mental aspect to work alongside each other to help you feel more accomplished and motivated all the way through.

Source: pxhere.com

Keep A Schedule – One of the best ways to avoid burnout is to keep a schedule. Because when you allocate a time block from not-so-important to urgent task, you will be able to manage your duties and responsibilities better. It will keep you from jumping from one work to another, which leads to unproductive results. Avoid multitasking because it robs the ability to focus. Practice the art of finishing one goal at a time and try working on the rest when time, resources, and energy is available again. Do not try and control things that are out of your league. Lastly, make sure to set realistic deadlines.

There is nothing worse than finally feeling better only to get thrown back down to physical, emotional, mental stress again. That is why if you have time to follow these tips, better be sure to make it a habit. Every person is going to be different so you can take whatever you want from these significant wellness suggestions. Just remember to maintain balance in everything you do so you won’t suffer from agitation and frustration although the entire day.

 

10 Ways To Beat Anxiety By Living Your Life To The Fullest

Source: pixabay.com

Life can be as beautiful as it can be when you look at the good side of things. It can be filled with happiness, peace, and love if only you choose to do so. But it is not perfect. In life, you will go through many problems that you think you might not be able to surpass. At one point, you might feel the worst about yourself. There will be so much sadness, stress, depression, anxiety, and even hatred in your heart that you think you can no longer be happy again. “Anxious thoughts activate the limbic system — the fear center in our brain — and it’s on a hair-trigger,” says psychologist Scott Bea, PsyD.

Continue reading “10 Ways To Beat Anxiety By Living Your Life To The Fullest”

How To Survive Your First Year Of Motherhood

Being a new mom is one of the best things that will ever happen in your life. It feels good to have someone whom you can call your own and dedicate your time to taking good care of. However, not everything is glorious during the first year of your motherhood. Susan Allen, LMFT, says, “There is no one right way to experience new motherhood. It can be a beautiful and tender experience while also being a distressing and worry-filled experience. It takes time to recover both emotionally and physically from pregnancy and giving birth.”

There will be a lot of concerns that you need to look into. At the same time, the stress and anxiety may start to pile up day-by-day making it difficult for you to move on. According to a therapist’s journal, the first thing that you must prioritize is taking good care of your mental health.

Source: pixabay.com

“The “baby blues” is a term used to describe the feelings of worry, unhappiness, and fatigue that many women experience after having a baby,” says Tara Nyasio, PsyD. Keep in mind that your mental condition is important at this time of your life. The way you feel is essential because it can affect the way you handle your child as well as the people surrounding you. Always be stronger than your problems and issues to ensure that nothing will go wrong in your journey as a mother. Below are the tips and tricks to remember if you want to survive the first year of motherhood:

Enjoy The Moment

The first step that you must take is to appreciate the good things in your life at the moment. Remember that you just gave birth to a wonderful baby and it is something that you must be proud of. Take time to recognize the assistance and support that your husband continues to give you. Be grateful that you have a healthy baby as well as an opportunity to become a fantastic mom.

Take It Slow

Avoid rushing things in your life. Keep in mind that you have absolute control over how to handle your activities or tasks for the day. Remember that being in a rush can increase the pressure that you feel. In the long run, it will also increase your impatience and stress. As such, it is always best to lie low and do things according to your own pace. You have what it takes to make this happen.

Source: pixabay.com

Take Care of Yourself

Do not forget to take good care of yourself even now that you already have a baby. While it is always good to prioritize the needs of your child, it is never okay to forego with what you deserve. As much possible, take some time off by going to the spa or having a quick vacation with your loved one. According to Danielle Roubinov, a clinical psychologist, “Although everyone’s mental health differs, in general, people can benefit from performing “small activities of daily living” that help fulfill their baseline needs. For instance, getting adequate sleep and regular exercise can be hugely helpful in maintaining mental health.”

Nonetheless, take note that it is not advisable to leave the care and custody of your baby to other persons. When you care for yourself, you become more energized to respond to the needs of your baby.

Read More About Motherhood

Accept the fact that there are several things that are new to you. The best way to deal with this is to educate yourself about motherhood. Read all the necessary materials or resources that can explain to you what it truly means to become a mother. With the recent advancements in the field of technology, it is now easier and more convenient on your part to check available articles or journals on the Internet. Verify the author of the publication before believing what you read.

Consult With A Pediatrician

It can be easy to be paranoid when you are a first-time mom. Of course, you want your baby to be one hundred percent healthy. As such, even a simple health problem may feel like a severe one. It can even cause panic, especially if you start making self-diagnosis based on what you read online. Because of this, it is always great to consult with a pediatrician. Do not do anything that the doctor did not instruct you to do.

Ask For Support

Source: pixabay.com

Do not hesitate to get in touch with women who are also going through the same experiences as you. Take note that these are the individuals whom you can open up to about your baby. At the same time, they are the ones who can provide you with some suggestions on how to survive your days as a first-time mom. Connect with the right people and everything is going to be okay.

Now that you are aware of the tips mentioned above, it is best if you follow them by heart. The essential thing to do is to enjoy this moment.

 

 

Relaxation Techniques Best For Anxiety

We always experience a lot of stress in our lives, and that seems pretty reasonable. We encounter a certain amount of problems in our family, financial state, romantic relationship, social peers, work, school, and as well as the environment. Honestly, we are somehow used to the idea that its existence is perhaps one of the well-accepted sources of our anxiety and depression, although Matthew D. Jacofsky, Psy.D. says, “It is important to remember that anxiety is a highly subjective experience. Not everyone will experience the same symptoms, nor will each person experience the same intensity of a symptom.”

But we don’t have to stick to the negative routine. We don’t have to submerge the impact of stress on our lives. With that, I’m going to go over some of the best relaxation techniques that surely ease anxiety and overall lower our stress levels.

Source: maxpixel.net

Deep Breathing

The deep breathing process has an immediate effect on distressing and removing anxiety. It helps in clearing out unwanted feelings inside our system for us to become emotionally stable. That’s due to the release of the endorphins which provide internal and external pain-relief. It supports a good flow of oxygen into our brain to prevent us from having mental degradation. “Proper breathing techniques work on anxiety on a physiological level by automatically slowing your heart rate,” says Alice Boyes Ph.D.

Not all that, it detoxifies and releases toxins out from our body too. It also supports the lungs to become healthy so it can provide good insurance against respiratory problems as well. Aside from that, the technique can sustain an improved posture. It also improves stamina, increases blood quality, strengthens the immune system, and boosts energy levels.

Source: pxhere.com

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique that reduces muscle tension. As we continuously get ourselves busy every day and experience a lot of physical, emotional, and mental stress, our body accumulates the strain. There are times that we are not aware of our body’s condition, so we end up physically tired throughout the day. PMR is the best way to get rid of all the bodily pain we have. It contributes to addressing anxiety by reducing the manifestation of headaches and irritability. The simple process can start from clenching our hands for a few seconds and release them afterward. From there, we can move to the next muscle group such as upper arms, forearms, neck, shoulders, jaw or cheeks, chest, abdomen, buttocks, thighs, and toes. PMR is safe. But take note, the process can worsen pre-existing medical conditions. So before engaging in tensing of the muscle, consult a specialist.

Meditation

The art of meditation connects from the old spiritual practice to the staple of modern self-care. That’s the reason why it is one of the best techniques that helps reduce anxiety. It supports the brain in seeking clarity and enlightenment. It provides an overall break from the stress of the outside world and encourages the art of sustained inward focus and calmness. With meditation, the brain’s natural rhythm begins to shift and provides us with an active thought. Its deep concentration supports different regions of the brain to help regulate attention. So instead of worrying about something, our brain finds a way to control awareness of our mind, body, and emotions. Meditation has gone a long way, and it proves to relieve stress, improve moods, and ease symptoms of depression and anxiety.

Source: flickr.com

Cognitive Behavior Therapy

Cognitive-behavioral therapy (CBT) is the best treatment for anxiety. The process primarily focuses on our thoughts and how it affects us emotionally and behaviorally. Because when we are anxious, we can look at things differently. We begin to picture scenarios and evaluate them to become negative. With that, the role of CBT is to let us know and find the connection between our thoughts and current mood. From there, we can start to have positive control over negative emotions to support the change in our behavior. Aside from that, it also addresses issues such as panic disorders, PSTD, sleep disorders, and even depression. “PTSD comes from some type of traumatic event,” said Colleen Cira, PsyD., a psychologist. “It can include things like war, car accidents, rape, physical assault, or even verbal and emotional abuse,” she added.

CBT’s process gets highly recommended because it is safe and effective. It proves to be one of the best methods that treat generalized and social anxiety disorders and other mental illnesses.

It is essential to understand and know how to slow down and relax. But we have to note that not all of these techniques work with all people. Some of them require other ways of treatment and consulting a professional health expert is a must before trying to consider lifestyle alterations.

 

27 Health And Nutrition Tips That Are Actually Evidence-Based

Source: pixabay.com

When it comes to health and nutrition, there are contradicting opinions. Despite this, many of the “opinions” are supported by research. This article will give you 27 health and nutrition tips that are based on scientific study. (Share to your family and friends for them to benefit from it!)

Continue reading “27 Health And Nutrition Tips That Are Actually Evidence-Based”