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!

Xoxo
Brittany🌻❤️

Sources: Pinterest- averstu.com. Google.com

Things To Do Before 8 am

Things To Do Before 8 am

Get up and out of bed as soon as the alarm goes off.

Fight the urge to hit the snooze button. DO NOT DO IT! 5 minutes extra is not worth it. At least not when there is a fresh beautiful day ahead.

Drink a glass of water

After a long night of sleep, it’s good to hydrate your body, especially before all the caffeine. Some of us still do require our coffee and soda you won’t like us without it, it’s essential, but first, A glass of water to start the day off in a healthy way.

It includes many benefits such as:

Hydrates your body immediatelyHelps to fuel your brain
Fights sicknessJump-start in your metabolism

Mindfully make a cup of coffee

Make a cup of coffee and think of things to be grateful for, think about positive elements in your life that your thankful for, or qualities you have you like about yourself. Be in the moment while you make coffee. Drinking it will be like a happiness potion. EVEN MORE than coffee already is, like magic. Talking positively to your coffee will make it taste better! Try it!

Write down what you appreciate

Use this time to write your wondering mind on paper. Get things out that have been bothering you, clear the air, help kick start the day towards a fresh start. Write out your gratitude’s, write out your blessings number them it helps to feel even more full, to see the number of positive things in your life.

Write down your top 3 goals to achieve today

Write out the goals that you want to be done by the end of the day. Visualizing your goals is good for staying on track for the remainder of the day.

Meditate for 10-30 minutes

Tune into your mind, body, and breathe. Find your true peace. Clear your head, understand your thoughts, Let your worries go, and be excited for the fresh start today.

Do some light yoga or simple stretches

Yoga can be another form of meditation. The only difference being, stretching is meditation for not just your mind but muscles, joints, and bones. Start stretching now your older self will thank you.

Here’s a website I use for stretching: https://www.self.com/gallery/daily-stretching-routine

Shower & dress for the day

Get freshened up and ready to face to day with a positive attitude!
When you look good, you feel good it’s a proven fact.

Have You Experienced Trauma Before?

Have You Experienced Trauma Before?

What is trauma?

Trauma is the response to an overwhelmingly negative event that can cause people to lose their sense of self and values.

Google Definition.

a deeply distressing/disturbing experience,
Emotional shock following a stressful event or physical injury.

Experiences with trauma, you may have:

  • Kept Secrets
  • Grown-up too fast
  • Been mature for your age
  • Learned how to sense danger
  • Engaging in self-destructive behavior
  • Not trusted people
  • Learned to pretend that you are okay when you weren’t
  • Put your feelings aside because you need to focus on surviving.
  • Experienced emotional outbursts

Why You Should Read More Books

Why You Should Read More Books

Read to Stimulate Your Brain

Did you know that reading regularly helps in preventing Alzheimer’s and Dementia? Mental stimulation keeps the brain active and engaged. Just like working out your muscles in your body, your brain needs exercise to stay healthy and strong.

Reading Reduces Stress

Getting lost in a book can take all your worries away. Allowing yourself the time and attention to be able to get lost in a remarkably good story can be very relaxing and beneficial in many ways. For example, reading reduces your heart rate, which keeps the stress levels low.

Improves Memory

Reading stimulates our brains, which then creates connections between neurons that are called Synapses. During the process of synapses, your brain receives new memories and strengthens the existing ones. The more frequently you read, the better your mind gets at remembering and retaining all the new knowledge.

Improves Focus and Concentration

Reading helps train your intrusive thoughts a little discipline. To fully comprehend and absorb what you are reading requires 100% of your focus and attention. As you begin to focus, you can tune out any distractions happening around you, strengthening your attention span and increasing your concentration toward other aspects of life, not just reading.

Expands Vocabulary

Reading one book doesn’t impact your vocabulary overnight. It’s the consistency of reading and the exposure to words that help the definition to stick in our brains. Like exercise, you can’t expect results if we quit and give up. Reading daily works out the brain, and gets it prepared for new information to memorize, and store away for when the information is needed.

Reading Makes You Smarter

Having a consistent reading habit increases different types of intelligence in your brain. For example, Crystallized Intelligence, knowing and understanding literal facts, figures, and data.

Many books have in-depth knowledge on a variety of topics, subjects, and inventions. The more you read, the more information your brain stores.

Other examples include:
Fluid Intelligence-the ability to problem-solve, detect a pattern.
Emotional Intelligence-the ability to feel emotions and make connections to those feelings

Reading Improves Your Imagination & Creativity

When getting lost in a good book, your entire being gets teleport-ed to another realm. You experience the things happening in your reading as if it were your new life, new friends, new places, new experiences, and new lessons learned by new fresher broken hearts. Reading opens your eyes to all kinds of possibilities. When you read, you work out your imagination, increasing creativity.

Resources: https://thriveglobal.com https://blog.neuronation.com/en/ https://jrelibrary.com/ https://bookriot.com/

Ways To Feel More Secure

Ways To Feel More Secure

What does it mean to feel secure?

To feel secure means to feel safe, protected, and loved. The sense of knowing you are not alone, you are not in danger of being attacked, and you are not afraid.

Feeling secure with yourself, your relationship. It isn’t easy at all. I, for one, am steadily at being insecure, a pro at turning everything into negative thinking. But lately, I’ve been thinking. What would help me to feel more secure?

For some people, the feeling of security means to have a good job that you enjoy, with a generous income, but I want to discuss the emotional sense of security. The side of you that judges what you wear or how others look compared to you. Being insecure can destroy many things in your mind, body, and soul. Feeding my negative demons inside with all the insecurities, I’ve forgotten how to feel secure in my very own flesh. Down below are a few examples that help me to remain confident and secure.

I hope this can help those struggling to feel secure as I am. Although I’m still learning, I thought I’d share some tips with you. Enjoy!

Ways To Feel More Secure With Yourself.

Talk to yourself, give yourself multiple pep talks. Let that positive ” I can” voice in and challenge all negative thoughts that come to mind with a positive view. DO NOT BULLY YOURSELF! Be your mind’s own best friend, and support it with love and kindness. No matter how bad things get inside your thoughts, focus on the positive ones.

Reach out for support. Try to call a friend, a family member, or anyone who you can talk to that will remind you that you are loved, and they are thinking about you always. You are not alone, and the people that love you are only a phone call away whenever insecure.

Believe in yourself. If you let the voice in your head keep telling you that you can’t do something, not only will you start to believe it.., your heart will consider it too. You won’t give as much effort as you would if you had encouraged yourself in the beginning, and less motivation used almost always results in failure. Trust your heart, and believe in yourself that you can do anything if you just support and trust your heart.

Take care of your body. Feeling a range of emotions can be overwhelming, causing tension in our bodies, which can be very unhealthy after some time of no release. It’s vital to take time for yourself to relax and take deep breaths to help relieve some tension you might be feeling. Do a mental body scan, if any areas feel tensed up, continue your deep breathing, and mentally breathe into the areas that need release.

List your attributes. Everyone has good things in themselves, make a list of what’s good about you. Write about your positive attributes, from physical features to personality traits. Try to explain in detail why it is you like these things about yourself, and when you realized you had it in you.

Smile to yourself, In the book, 10-Minute Mindfulness by S.J. Scott & Barrie Davenport. They talk about many benefits of smiling at yourself every time you catch a glimpse of your reflection. Even if it is fake, a smile at yourself has proven to increase your mood positively, having a much better attitude towards the day.

Notice how grateful you are. Take some time, notice all the good in the world. Be grateful for running water, easy access to food, opportunities, freedom, I can go on. Simply being mindful of your gratitude, and feeling blessed leaves your heart feeling full, resulting in more radiant you.

When you look good, you feel good. Take a shower, shave your legs, fix your hair, do your make-up, get dressed up, but do it for yourself, not anyone else. Appearing confident on the outside influences the way you feel about yourself on the inside.

Think and act in a positive way. Do something good even when no one is watching, and never! Never judge, not yourself, or anyone else. Acts of kindness boost our spirits and those of others. When someone sees you in the act of kindness, it usually will spark hope in them to spread kindness to someone they come across that is in need as well.

Ways To Feel Secure In Your Relationship.

Let go of the little things. I struggle intensely with holding grudges. Ranging from big to small, I will hold on to it and used it when I feel threatened. Which isn’t healthy at all, it’s very toxic in any relationship. It’s important to know that nobody in this world is perfect. People make mistakes, talk it out if you are upset, you’ll feel SO much better to get it off your shoulders. There is no reason you should stress yourself out over something so small, something you can’t control, talk it out, let go and move on with life.

Focus on the positive. Think about the 1st time you noticed your partner, first moment you fell in love? Reminisce about the things that excite you about your partner, think of the times you truly felt at home with each other. This practice is remarkably rewarding to do when you both are upset with each other it aids you back to one another, and recognize why it’s necessary to keep trying.

Speak up. If you feel uneasy with your partner about something that was said or done, don’t leave it alone to eat up at you until you explode, which is incredibly toxic for yourself and your relationships. Let them know right away, talk about it like adults, find a solution, and you both will feel more secure with each other.

Touch each other. Never underestimate the power of physical touch. Holding hands, kissing, cuddling, and eye contact is so necessary toward showing your partner you love and care about them. Communicate to your partner about how touch is essential and ways you can make an effort to touch each other more often.

Support each other. Give each other support in whatever it is that inspires them. Whether it be a hobby, tough decisions, career change, if they believe in it, you should too, you should be their cheerleader cheering them on with love support as they achieve their goals and live their dreams, and your partner should do the same for you.

Trust! Past relationships with bad experiences can make trusting anyone ever again very difficult, especially if your stubborn like me. I am very protective of my heart. My mind is my worst enemy when it comes to putting my faith and trust in someone else, but this is a very unhealthy habit that has caused many problems in my relationships, resulting in bitterness.

Having trust in your relationships is the first step to having a happy and healthy, long-lasting, beautiful relationship. When you begin to trust, it feels like being in a field of wildflowers, but you have to plant the first seed.

Stop playing games. Play board games, not mind games.
Mind games in a relationship are the worst kind of toxic. Leaving your partner to chase after you will only result in you pushing them away, maybe it was cute in high school, but we are adults now. And playing with someone’s heart and emotions is very annoying, and unhealthy for your partner to have to deal with, Do NOT take your partner for granted.

Remember that they choose you. You have got to STOP comparing yourself and your relations to others. This person picked you out of so many other flowers you are extraordinary to your partner, cherish that.

Don’t jump to conclusion. Often, if we sense something is off in our partner, we tend to panic and automatically assume the worst. While feeling anxious and insecure, it turns into a dispute because we’ve jumped to a conclusion instead of just communicating with our partner. This behavior of passive aggression can cause our partner to want to distance themselves. Always remember communication is key!

Make an effort. A relationship always takes two. Don’t leave everything up to your partner. You should be just as responsible. If you feel overwhelmed or feel your partner isn’t putting in the effort, and you need some help. Communicate with your partner the importance of having equal responsibilities in a relationship. Compromise a solution that works for you both and makes you both happy.

11 Ways To Be Kind To Yourself

11 Ways To Be Kind To Yourself

A few days ago a made a blog post about reasons you should be kind to yourself. If you haven’t read it yet, I suggest you head over to my blog, and check it out. Inspired by my other post. Today I will be sharing with you guys way to be kind to yourself! I hope this helps you guys! Enjoy!

  • Gratitude Journal, writing down a few things you feel grateful for help to improve your mood outstandingly. For example, in my journal, I wrote that I was thankful for being able to see and experience all the nature in the world. Start small but stay consistent, by writing down the things that make you happy and feel blessed, you will start to see positive changes in yourself and your mood.

It’s best to start writing your gratitude’s down first thing in the morning to start the day off on a positive note, or you can also write them down before you go to bed. I find before bed best suits me as it leaves me with a full heart and peaceful mind, making it much easier to stay asleep throughout the night. Everyone is different, so try them both out, see which method works best for you, and stay consistent with it. Consistency is key.

  • You Time, It’s essential that every day that you dedicate some time for yourself. You owe it to yourself to take time out of the day to do something that brings you joy. Anything your heart desires, read, write, draw, paint your nails, do your make up, fix your hair, whatever leaves you feeling good about yourself inside, and out.
  • Praise Yourself Often. Give yourself recognition for even the smallest accomplishments. When you feel proud of yourself, don’t be ashamed to compliment yourself and celebrate with a pat on the back and a bottle of wine. ANY accomplishment is one step closer to reaching your long term goals, and praising yourself helps to keep you motivated to continue working toward crossing achievements off your list.
  • Challenge Your Negative Thoughts. When you notice negative thoughts starting to crowd your mind, think of things you can do or say to yourself to contradict the negative thoughts occurring in your subconscious mind, by exchanging them with positive thoughts. I’ll use myself as an example I struggle with comparing myself to others. “Why can’t I look like that?” or “I wish I had that.” Instead of letting myself dwell on my negative thoughts, I try to reassure myself with encouraging and positive facts about myself. ” I am beautiful just the way I am inside and out.” ” I have everything I ever wanted. I am truly blessed,” Some days I have to repeat myself loudly to stop the negative thoughts.
  • Giving Yourself Forgiveness, Making mistakes is a way of life, but it’s all about how we learn and grow from the mistakes made, how we carry on with ourselves afterward. If you’ve made a mistake and still beat yourself up over it, you can never expect to be happy in anything you do.

Forgive yourself and move forward. At least now you know what NOT to do, and that’s better than not knowing anything at all. Don’t let your past hold you back from becoming your best version of yourself and STOP blaming yourself. Forgive and Forget!

  • Self Care Routine. Self-care routines are never the same between the others around you. Everyone is different, so find which self-care activities benefit you best and stick to it. When you feel they aren’t giving off the same satisfaction, try out a new one.
    • Here are a few examples of some Self-Care Activities.
      1. Get a Good Nights Sleep. Lack of sleep frequently can be very hazardous to your overall health and mental health, so you must get at least 6 to 8 hours of sleep to remain focused, happy, and healthy.
      2. Eat Your Fruits & Veggies. Although you might not like it, your body does, and it needs it.
      3. Exercise Regularly, now this doesn’t mean it has to be intense heavy lifting. It can be as simple as taking a walk for 15-30 minutes. Whatever sort of movement done frequently influences the mind and body in a positive and rewarding way.
      4. Get Some Sun! Vitamin D, also known as “the sunshine vitamin,” a very significant ingredient needed to maintaining overall health in the mind, body, and soul, providing many benefits such as lowering high blood pressure and improves brain function, also who doesn’t like fresh air?
      5. Read a Book or Learn Something New, anything to get your brain going. Not only will you feel good about yourself, but it helps to stay mindful, and to be more present.
      6. Treat Yourself, It’s okay to buy yourself a gift now and then or to pamper yourself with a tasty dessert, or a Mani/Pedi. As long as you know your limits and know when to stop, it’s good for your mind and soul to give yourself rewards.
      7. Skin-Care Routine, If your skin feels good, you feel good. Take a bubble bath, use a face mask, fix your hair, moisturize your body, etc. Anything that helps your skin to look and feel beautiful.
  • Believe in Your Affirmations. Anybody can write an affirmation, but can you write it, and honestly believe in it? Just saying ” I am loved” isn’t good enough. You have to mean it, and sincerely believe in it!
  • Know Your Goals, It’s important to know what you want in life. It makes it more natural to stay on track of what is needed to achieve your bigger picture. Writing down your goals gives you the chance to see your dreams in person. Not to mention the sensation you get when you get to cross your goals off, getting closer and closer to your best you!
  • Respect Yourself, Love yourself for who you are, trust yourself, voice your opinion, own your decisions, learn and grow from your mistakes, but never under any circumstances, do you EVER bully yourself, compare yourself to others or blame yourself. You are the only one in the world like you, own that shit and shine!
  • Show Compassion, It’s always good to show others compassion, buts it crucial to give yourself self-compassion first.
    • A few examples of Self-Compassion include:
      • Write a letter to yourself. Write about the hard times you’ve endured, and how you came up from it, what you learned from the experience. Acknowledging then releasing the past helps to see how the trauma of the past has shaped us into the person you are today. Afterward, it will leave you feeling positive and motivated, more at peace with yourself and your past.
      • Meditation, Meditation, good for the mind, body, and soul, our body craves the mindfulness experience. Meditating rewards you with the feeling of being zen, at peace with yourself and the world around you. There are many videos, websites, tips on how to meditate if your new to the zen.
      • Relax. Take time out of the day to do something you really enjoy or solely do nothing at all. Take a nap, watch a movie, kick your feet up after a long day, you deserve it!
      • Take Yourself on A Date. Get dressed up, do your makeup, and fix your hair, have yourself a date night. Take yourself somewhere romantic. Doing so offers the opportunity to learn about yourself more, become more experienced with needs and desires.
  • Have Trust in Yourself. Trust your gut feeling. Never second guess yourself, have faith that you know what is best for you, and follow your heart without hesitation.
  • Memory Journal. Write down your fondest memories. Anyone you can remember that brings you joy. Write about any event that happened that you can reflect on when you are feeling uneasy or upset. It can be as simple as going to the pet park to play with random dogos, to personal ones like a memory of joking around laughing with a loved one.

Being kind to yourself is step one closer to a happier, more energetic you! Choose to be happy. Choose to be generous. Choose the best version of yourself every day.

I hope you guys enjoyed and I hope this helps you learn to love yourself more!♥

-xoxo
Brittany

Everything You Need to Know About Anxiety

Everything You Need to Know About Anxiety

Everyone comes across the feeling of worry, fear, and anxiousness, but that doesn’t always indicate a mental disorder. Anxious feelings are a natural factor of daily life, although more often than not, it can get too overbearing for some people and turn into Anxiety.

Anxiety: A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.

Definition

The Different Types of Anxiety

There are six types of anxiety disorders:

  1. Generalized Anxiety Disorder (GAP)– a person feels anxious on most days, worrying about a lot of different things for 6 months or more.
  2. Social Anxiety– an intense fear of being criticized, being embarrassed, or humiliated in everyday situations, speaking publicly, eating in public, being assertive at work, or making small talk.
  3. Specific Phobias– fearful of specific objects or situations, go to great lengths to avoid it.
  4. Panic Disorder– if a person has recurrent panic attacks or persistent fear of having one for more than a month.
  5. Obsessive-Compulsive Disorder (OCD)– ongoing fear of unwanted/intrusive thoughts that cause anxiety. The person may often try reveling anxiety with certain behaviors and rituals. (Ex. Fear of germs lead to constant washing of clothes and hands).
  6. Post-Traumatic Disorder (PTSD)– tends to give anxiety to those who experience traumatic events (e.g. war, assault, accident, disaster). Symptoms of PTSD include:
    • difficulty relaxing.
    • upsetting dreams.
    • flashbacks of events.
    • avoidance of anything related to the event.

Signs of Anxiety

  • Rapid Heartbeat
  • Overthinking
  • Need Reassurance
  • Insomnia
  • Desire to Control People & Events
  • Disqualify any positive
  • Constant Worry
  • Panic Attacks
  • Over Planning
  • Procrastination
  • Feeling Angry or Agitated
  • Lightheaded
  • Avoidance
  • Lack of Patience
  • Headaches
  • Trouble Concentrating
  • Difficulty managing emotions
  • Always on edge

What Causes Anxiety?

Anxiety, caused by a combination of things such as personality factors, painful life experiences, and physical health.

  • Family History of Mental Health: Some people who experience anxiety may have a Genetic Predisposition that can sometimes run in the family. However, having a close relative experience mental health disorder doesn’t mean you’ll automatically develop anxiety.
  • Personality Factors: Perfectionists, people who are easily flustered, timid, inhibited, lack self-esteem, or want to control everything. All examples of personality factors that are likely to experience anxiety.
  • Ongoing Stressful Events: Common triggers caused by one or more stressful life events.
    • Work or job change
    • Change in living arrangements
    • Giving birth or pregnancy
    • Family and relationship problems
    • Major emotional shock caused by traumatic events
    • Emotional or Physical abuse or trauma
    • Death and loss of loved ones
  • Physical Health Problems: Chronic physical illness can cause anxiety symptoms or impact treatment. Common chronic anxiety conditions are:
    • Diabetes
    • Asthma
    • Hypertension
    • Heart Disease
    • Over Active Thyroid
  • Substance Abuse: Alcohol and drugs tend to be mistaken for coping methods that people abuse, which aggravates anxiety conditions making things incredibly worse.
  • Depression: Another mental illness that often occurs with anxiety.

Treatment

There is a range of information about getting support and treatment for anxiety conditions, along with tips on ways you can help yourself. Treatment offers you the tools to control your anxiety, so it’s not controlling you. Varieties of treatment depend on the person’s experiences with anxiety.

Self-Treatment

For mild symptoms, a health professional might suggest lifestyle changes, physical exercises, to help reduce and maintain stress levels. Examples include:
Stress management- manage your stress to help limit potential triggers. (e.g make a list to help manage tasks, commit to time off of work and other duties).
Relaxation Techniques- meditation, deep breathing exercise, long baths, resting in a dark, quiet place, yoga
Be Positive- replace negative thoughts with positive ones by making a list of all the negative thoughts that cycle in your head. On the other side, record the convincing positive thoughts that contradict the negative thoughts. Doing this helps create a mental image of conquering your fears and anxiety head-on.

Counseling

Psychological counseling is the standard way of treating anxiety the most popular method therapists use to treat anxiety is Cognitive Behavioral Therapy (CBT).

Cognitive Behavioral Therapy- a type of psychotherapy in which negative patterns of thought about the self and the world are challenged to alter unwanted behavior patterns or treat mood disorders such as depression.

Definition

In other words, CBT recognizes and changes the harmful thought patterns that form the anxious feelings. Therapists who use CBT hope to limit distorted thinking and change the way people react to triggers of anxiety. They also encourage people to confront their fears, as a result, to reduce usually sensitive triggers that would activate anxiety.

Medications

Antidepressants, Benzodiazepines, Tricyclics, and beta-blockers are just a few medicines that help control some physical and mental symptoms.

  • Antidepressants- target depression but commonly help with anxiety.

People often use (SSRI) Serotonin Re-uptake Inhibitors, which have fewer side effects than older antidepressants but still cause nausea, jitters, sexual dysfunction when beginning treatment.

Other antidepressants include Fluoxetine, Prozac, Citalopram, and Celexa.

  • Benzodiazepines- class of psychoactive drugs

Side effects include drowsiness, possible dependence, and are highly addictive.

  • Tricyclics- another class of drugs but this one happens to be older than SSRI but provide benefits for most anxiety disorders other than OCD.

Side effects include dizziness, drowsiness, dry mouth, and weight gain. Two examples of Tricyclics include Imipramine, Clomipramine.

Additional drugs that help treat anxiety:

  • Monoamine Oxidase Inhibitors
  • Beta-blockers
  • Buspirone

Prevention

Anxious feelings are a natural. Experiencing anxiousness doesn’t always indicate a mental health disorder, but there are ways to reduce the risk of getting anxiety disorder.

  • Reduce intake of Caffeine, tea, soda, and chocolate.
  • Before using herbal remedies or any over-the-counter, check with a health professional for any chemicals that may make symptoms worse.
  • Maintain a healthy diet.
  • Exerciser or any physical movement helps to improve self-image and releases chemicals in the brain that trigger positive vibes.
  • Keep at a regular sleep schedule.
  • Avoid Recreational Drugs such as alcohol, and cannabis.