Try these in your morning routine!

Try these in your morning routine!

Morning Rituals

Cleanse + Refresh
Drink water or take a shower or bath

Attract + Abundance
Write down three things you are grateful for

Connect Mindfully
Inhale & exhale in 5 deep breaths

Ignite clarity + Creativity
Burn candles, incense or oils

Meditate for 10 to 30 minutes

Be open to change
Stretch your body with yoga or dance

Write down your goals or intentions of the day

Nurture with self-love
Go for a walk in nature

Feeling bad but don’t know why?

Feeling bad but don’t know why?

Ask yourself:

How was my sleep?

Have I nourished my body today?

Am I spending too much time on social media?

How are the people around me affecting me?

How am I doing with my hygiene & cleanliness?

What am I putting my energy into?

Do I need some rest?

What is my mind craving?

What is my heart wishing for?

Is there a source of stress, or something, weighing on me?

What is the tone of my self-talk?

Morning routine to set your day up for success

Morning routine to set your day up for success
  • Don’t check your phone for the first 8 minutes
  • Make your bed
  • Drink a glass of water
  • Journal 3 things you are grateful for
  • Brush your teeth with the opposite hand
  • Workout for 20 minutes
  • Have a cold shower
  • Meditate
  • Take some vitamins
  • Have a coffee

Now you’re ready to concur the day!

Hope this helps to motivate you to have a productive day.


Mental Health Check!

Mental Health Check!

Let’s check on ourselves today.

Sometimes we all get into a funk.

It’s that feeling of disconnect from nearly everything around you.
Are you feeling depressed lately? Overwhelmed, Anxious?

It’s okay that we feel like that sometimes…,

As long as we don’t let the feeling grow and develop and we correct the issue NOW!
In the moment of discomfort, because if we wait for the “right time,” we’ll be waiting forever.

Even if you’re not in a mood, it’s healthy to check in with yourself every once in a while to see where your mind is at., Or if you need to work on some areas in your life.

Mental Health is important, and too many people ignore their unwanted emotions and to bottle up their feelings.
NONE of which are healthy!

All you have to do is take a few moments to yourself.
Find a nice quiet place and take a few deep breaths in and out.

Once your relaxed, ask yourself these questions:

  • How am I feeling?
    (Physically & Mentally)
  • When did I last eat a whole meal?
  • When did I last drink water?
  • How long have I spent on my phone today?
  • When did I last breathe deeply?
  • When did I last talk to someone about my feelings?
  • When did I last go outside?
  • What can I celebrate today?
  • When did I last take a shower?
    (or bath)
  • What is taking up most of my headspace?
  • Am I tired?
  • What can I do that will bring me joy?
  • When did I last do a kind thing for someone else?
  • What kind of mantras should I meditate on today?

After each question, continue to have deep breaths (in and out) and be true to yourself. Write them down if needed.

The point of this exercise is to become more intune with your mind, spirit, and body.
I hope this helps! Use it as often as needed.

Tips for taking that first step

Tips for taking that first step


Lately, I’ve been struggling with consistency.

It’s hard for me to get into a routine that I desperately need, and when I’ve failed to do the things I wanted. I notice myself start to get overwhelmed, and anxious. I start to lose patience with things and the people around me.

A while ago I bought a mental health magazine that I’ve just got around to reading, and it has a lot of good tips and tricks on ways to understand and correct unwanted feelings and emotions.

Along this journey, they talk about how rewarding it can be to analyzing yourself, asking yourself questions, and giving yourself time to think of what you TRULY want. Write down your response so you can see what your intentions are.

So let’s try this!

  • Acknowledge the change: What is it about your job/life that you want to change?  Why does it feel important that you need to do it sooner rather than later?
  • Make concrete plans: Think about concrete, achievable objectives you can start working toward to achieve that change.
  • Look at the facts: When you’re overthinking, breathe and stick to the facts. Try not to let your emotions take over.
  • Remember who you are: You’re not the voice you might sometimes hear in your head telling you that “you can’t do it” or ” you’re not good enough.” Challenge that voice every time it speaks.
  • Look back, but not with regret: While moving forward in life only look back to see how far you’ve come and congratulate yourself up if things don’t work out-circumstances change there are myriad versions of success.

Hopefully this will help!


Your trauma is valid

Your trauma is valid

No matter what ANYONE says,

Your trauma is still valid even if:

  • You never told anyone
  • You can’t remember all of it
  • It happened a long time ago
  • People didn’t believe you
  • You are feeling better now
  • It didn’t develop into PTSD
  • Your life wasn’t threatened
  • You know people who have been through “worse”
  • You didn’t realize it was a traumatic until later on

You never know what others could be going through.
YOU are never alone!

Using our senses can help reduce your stress, anxiety, and depression

Using our senses can help reduce your stress, anxiety, and depression

Did you know that using your 5 senses can help boost your mood?

Are you feeling overwhelmed? Stressed?

Does everyday feel like another day wasted to bad vibes?

If your feeling fed up and looking for new perspective in life try these out:


Seek out scent.

Everyone has that one smell that can transform them back in time to when they were little, or perhaps even a scent that smells like vacation, smelling a favorite flower, the air after raining in spring. Anything you can think of that brings you home inside your mind. Seek out a scent that will help to clear your cloudy mind. (aromatherapy)


Take a cold shower

There are so many studies out there that can prove how good a cold shower every-now-and-then can be for your mental health and physical health. Taking a cold shower for up to 5 minutes, 2 to 3 times per week helps:

  • Increase endorphins
  • Improves metabolism
  • Improves circulation of blood flow
  • Helps fight off illness

Embrace the weather

Get some sun.

The lack of sunlight can affect your mood. So get up, put some sunscreen on and let your skin glow!

Rainy day? No problem

Rain can calm your mind and relax your body. Cuddle up with a book, journal, or a good movie. Let the rain act as white noise in the background, and reflect on your blessings. Feel your shoulders lighten up as you meditate to the sound of the rain.


Hug your friends, family, spouse, children, don’t forget about your pets too! The embrace of someone else is always calming.


Stop and listen

Communication is always good on your mental. Talk to somebody who will listen, get things out of your head and off your chest.

Listening to music that matches your mood always does the trick. Music induces relaxation. It makes you move, even if it’s just tapping your foot.


Look for reasons to be happy

Find some old pictures that might bring back good memories. Remember how you felt when this picture was being taken, what was going on?

Go for a walk and think about how lucky we are to be on this earth.
Pick a spot somewhere and allow yourself to daydream.

People watch.
No judgement, no thoughts just mindless watching.
( You can do this with animals and nature too!)


Cook with mindfulness

When you prepare your meals, bring awareness to how it got here.

Be thankful for the farmer that took the time to care and grow something that will fill your body with health and energy.
Think about others in areas who aren’t fortunate enough to have home cooked meals everyday.

Movement, relaxing, eating, and touching are essential in human experiences. We all do these things without thinking about it, but what if we bring out attention to how this affects our minds and bodies in incredible ways. Instead, let’s all be more mindful of how senses can bring us joy in life and repeat!

Recognizing Stress In Yourself

Recognizing Stress In Yourself

Thinking Symptoms

  • Constant worry
  • Forgetfulness, feeling “scatterbrained”
  • Difficulty making decisions, second guessing yourself
  • Unable to concentrate on a task
  • Lost your sense of humor.

The overthinking brain cannot translate these thoughts into actions or positive outcomes, so therefore creates feelings of stress and anxiety. The brain triggers the “fight or flight” mode.

Emotional Symptoms

  • Anxiety
  • Feeling overwhelmed
  • Feeling powerless
  • Frequent mood swings such as:
    1. Anger
    2. Frustration
    3. Sadness
    4. Nervousness
    5. Irritability
    6. Insecure

Emotional stress involves the experience of negative affects.

Physical Symptoms

  • Racing heart
  • Headaches
  • Exhaustion
  • Upset stomach
  • Muscle tension
  • Not feeling like yourself

Stress can cause physical pain in your body if it’s not taken care of properly.

Please! Go check out my posts about ways to recover from stress and anxiety.
Even if it’s just the monday blues.

Take care of you!


Sources: Pinterest-

How To: Do The Work

How To: Do The Work

Today’s the day,
Today we begin the long hard journey to discovering YOU!

This is what
”Doing the work”
Looks like:

  • Create clear boundaries
  • Be aware of energy you bring to any situation.
  • Understand the ways of coping that have protected you in the past may no longer serve you now. (You’ve grown & changed)
  • Bring awareness to your behavior patterns, responses, triggers, Etc. Validate those feeling and replace them with new healthy ones.
  • Journaling! A beautiful way to get to know yourself and see your growth and progress.
  • DO NOT BLAME when your reacting to an emotion or feeling. Take a moment, a few deep breaths, and figure out why you are having that response.
  • Always have accountability!
  • Allowing your trauma to be apart of you but not define you. Learn and grow from your trauma.
  • Be kind and compassionate to your inner child. Positive self encouragement and self love spreads peace to everyone around you.

Hope you enjoy!

Have a beautiful day.