How to take care of your mental health

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Taking care of your mental health is becoming more and more a necessity and more common nowadays. A lot of us don’t know how to properly take care of our mental health

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So here’s a guide on how to do so in the most beneficial way possible.

1. Practice gratitude: Keep a journal with you so you can write down something you’re grateful for every day.
2. Connect with friends and family. Make time for the people you care about.
3. Go outside. Try to get at least 30 minutes of sunlight each day to improve your mood and increase energy.
4. Meditate. Set aside a few minutes each day to center yourself.
5. Get a good night’s sleep. Try fixating your sleep schedule, to get more sleep.
6. Improve your physical wellness. Try to exercise at least a few times per week and eat healthier.
7. Try out different ways of coping with stress. Find something that works for you, such as going for a walk, yoga, deep breathing, listening to music, etc.
8. Do something kind. Making someone else happy will make you feel happy, too.
9. Make time for yourself. Set aside time each day to be alone and recharge.
10. Do something you enjoy. Practice a hobby, watch a TV show you like, read a book, etc.

Some books that might help you from amazon!

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Journal (how to)

Lately people have been talking about journaling, writing in their journal… It isn’t something new, you’ve probably used a diary when you were younger and now stopped.

In this article we will focus on why keeping a journal is important nowadays.

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Let’s start with the benefits you gain from journaling:

• Manage anxiety
• Reduce stress
• Cope with depression
• Helping you prioritize problems, fears, and concerns
• Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them
• Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors
• Relax and meditate each day.
• Eat a healthy, balanced diet.
• Exercise regularly—get in some activity every day.
• Treat yourself to plenty of sleep each night.
• Stay focused on your goals (daily or the big ones).

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Some books that might help you from amazon!

How to journal

These are some tips that will help you get started: (pick what suits you best)

• Try to write every day: make time for it, spare 10-20 minutes a day to focus on writing.
• Make it easy: Keep a pen and paper handy at all times, if you prefer digital journaling, keep your notes app always available.
• Write or draw whatever feels right: Your journal, your rules. Nothing is write or wrong when expressing your thoughts or emotions.
• Use your journal as you see fit: Your emotions and vulnerability are private, so is your journal.

So as you can see, keeping a journal and using it everyday will help you make your day happier, better and worth it.

10 signs you need a break urgently

We all hit rock bottom at some point of our lives. Burnouts are more and more common, progressive depression and chrocnic fatigue are sadly became a normal routine.

But it’s never too late to take a break. Here’s 10 signs your body is telling you it needs a break.

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1- You get sick more often

Due to high levels of stress, lack of sleep, and lack of energy your immune system gets weakened. That way your chances of getting sick will increase too.

2- Stressing about the past more than the future or the present

Your past is “haunting” you more than normal, a past trauma, a broken friendship, self-doubt and past action reflection.

Some books that might help you from amazon!

3- Neglecting yourself

Due to this whole roller-coaster of emotions you start feeling that self-care takes a lot of energy and that you just let yourself go. You feel like “saving” energy on everyday tasks.

4-Always sad

With everything you’re going through, your emotions are tuning in more, your sadness is much more intense, and you might be feeling sadness all the time.

Some books that might help you from amazon!

5- Tired but can’t sleep

You’re emotionally and physically drained but it’s impossible for you to sleep.

6- Restless

You feel the need to constantly move, being unable to calm your mind, or a combination of the two

7- No motivation

You have absolutely no motivation to even get by the day. You don’t find motivation to do pursuit your passions even.

8- No concentration

You find yourself zoning out, or distracted by anything.

Some books that might help you from amazon!

9- You’re withdrawn

You cancel, avoid, and cut yourself from the outside world, because you’re tired or not in the mood

10- Drained energy

You want to sleep 16 hours a day and not do a thing, you just wanna rest.

It’s true that life gets by pretty quickly, but if you have 5 or more of these signs, your body is in desperate need of a break. Take a day off, take care and pamper yourself. You deserve it!

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how to celebrate small success and why it’s important?

All our lives, we’re wired to wait for big things to be happy about, a big announcement, big achievement are worth celebrating. But the process leading us to get that big announcement or achieve that big goal is important and there’s a rollercoaster of small successes that are worth celebrating that we ignore. (cute gifs are included)

Speaking of which, most of the time we get attached to big events happen that we get so sad while waiting to accomplish our goals, which delays our goal from happening.

So here’s how you can celebrate small successes and adopt a more celebratory approach to life.

1- Treat yourself

Go on that fancy dinner with your friends or alone too, buy something delicious or even a gift to congratulate yourself.

2- Take a day off

Spend a well-deserved, earned me day, celebrating and taking care of yourself.

3- Write your feelings

Writing your feelings about a happy event will help rewire your brain when things get bad one day.

4- Blast some celebrating music and have a dance party

Music is the body’s harmony, dance to the rhythm and forget the world around you, just celebrate yourself and your current reason for extreme happiness and joy. 

5- Dress up for no reason

Dress up, for you alone at home, maybe cook a delicious dinner or go out have a fancy dinner with yourself

6- Go to dinner with your friends

Celebrating with your friends is a good way to share your happiness with.

7- Journal your small successful steps.

This way when you accomplish your goal, you’d have written proof of every little step you’ve gone through that lead you to your big accomplishment.

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How to deal with anxiety attacks

Anxiety or panic attacks are becoming more and more frequent and common among youths. I suffered from these panic attacks for a long time and which seemingly has intensified over the years. But luckily, there’s always a solution for everything.

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I’ve been fighting panic attacks for three years now, but luckily i tried some techniques that helped me cope with them throughout the years and lessen their intensity thank God.

Breathing exercise.

This is really obvious, but for me, breathing exercises were my go-to-deal-with-anxiety-attack. It’s so simple:

Breathe in, Hold for 5 seconds, release. Repeat until you feel calm.

Try to meditate on the spot

Try mindfulness meditate on the spot, focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.

Go to your Happy Place.

Everyone has a happy place, something you feel a good happy feeling in. Something that makes you feel at ease and relaxed.

Focus on an object

Try to focus on something stable and fix around you in the room.

Close your eyes

Some people get stimulated by triggers around them. Closing your eyes will help you reduce the stimuli.

Those are some of my favorite techniques, feel free to share some of yours too in the comments!

New Year’s Resolution

Each year during the six days between Christmas and New Year’s eve, we rush into a phase of setting resolutions for the next upcoming year. Most of them go straight to waste because they might be way too hard to keep up with or even achieve by the end of the year.

So here’s a list of recommended and might be achievable resolutions for this year:

1. Increase Your Fitness

Improving fitness is one of the most popular New Year’s resolutions out there – and it’s easy to understand why.

2. Improve Your Diet

The quality of our diet has a massive effect on the quality of our lives.

3. Stop Procrastinating

It’s time to learn how to stop procrastinating for good. That way, you can spend your time and energy on what you care about.

4. Earn More Money

If you have dreams of traveling, buying a house, or starting a family, you may want to set a New Year’s resolution to earn more money by chasing a promotion or taking a new job.

5.Learn to live more sustainably

If you don’t know what sustainably means, it’s being more Eco-friendly to the planet. With everything that we’ve been through, changing our way of living into green living is a must.

6. Start Meditating

To improve your health and well-being, you should start meditating daily.

7. Improve Your Sleep

We sure burned our sleep schedule this year with quarantine and all, but it’s time to fix that as soon as possible.

8. Spend Less Time on Social Media

Social media harms our well-being and increases feelings of loneliness and depression. See how to detox from it

9. Learn Something New

Have you ever wanted to learn a new language, play a musical instrument, or take up a new sport? You should add it to your New Year’s resolutions.

10. Develop a Hobby

Choosing a hobby to focus more on not only improves your skills, but it will increase your happiness for sure.

11. Volunteer 

Volunteering is a great way to feel connected to your community by giving back. It is a great addition to your list!

12. Express Yourself More

Whether it’s music, painting, or writing, we all need to find ways to express ourselves. Find a creative way to let go of all of your emotions and create a work of art that you will keep as a souvenir

13. Confront a Fear

Overcoming a fear you have is a big step that you can do this year!

14. Meet New People

Get out of your comfort zone, network chat, and meet new people. They might become new muses, business-partners, friends, and even a potential partner;)

15. Travel

We know covid is restricting us from traveling and checking countries off of our list, but it is still possible with the new worldwide systems and reopening airports.