Emotional | The Lifestyle Book https://www.thelifestylebook.com All Things Wellness Sun, 23 Feb 2025 20:35:09 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 https://www.thelifestylebook.com/wp-content/uploads/2024/05/cropped-TLB-7-150x150.png Emotional | The Lifestyle Book https://www.thelifestylebook.com 32 32 8 Tips on How to Deal With a Breakup and Heal Emotionally https://www.thelifestylebook.com/how-to-deal-with-a-breakup/ https://www.thelifestylebook.com/how-to-deal-with-a-breakup/#respond Thu, 20 Feb 2025 08:00:00 +0000 https://www.thelifestylebook.com/?p=7403 “Move on and forget it.” “You will find someone better.” “It’s not as tough as you make it look like!” These might be some of the phrases you have heard from the people around you if you have ever had a breakup or if you are experiencing one. Breaking up, whether it’s a friendship or...

Read the Post

The post 8 Tips on How to Deal With a Breakup and Heal Emotionally first appeared on The Lifestyle Book.

]]>
How to Deal with a Breakup
Image credits: RDNE Stock project

“Move on and forget it.”

“You will find someone better.”

“It’s not as tough as you make it look like!”

These might be some of the phrases you have heard from the people around you if you have ever had a breakup or if you are experiencing one. Breaking up, whether it’s a friendship or a relationship, is undoubtedly difficult and can trigger a whirlwind of emotions for anyone involved. It can also make you feel like you will never come out of this heartbreak.

But like there is a solution for anything, this article can help you understand how to deal with a breakup and what you can do to heal a broken heart. 

Stages of a Breakup

Before we go deep and talk about how to deal with a breakup, it is important to know how many stages of grief you might be going through. These are the basic stages of grief, as we all know, but here, they are covered from the perspective of a breakup. Learning them this way will help you manage and deal with your feelings better. 

  • Denial: Denial marks the beginning of the breakup, where you struggle to accept that it’s really over. You might find yourself hoping for reconciliation and spending a different amount of time in this confusing phase. 

  • Anger: As the denial wears off, you might be asking yourself questions like, “How can he/she do this to me?” Or “I am not the one who did it.” It is basically anger, where you start blaming others or even thinking of taking revenge on them.

  • Bargaining: This stage makes you salvage your relationship. You might think about past events and how things could have been different if you were together.

  • Depression: After a few weeks, the fourth stage of depression sets in where you can start to wonder, “How will I survive without them?”. You feel sad and hopeless like you’ve lost everything. 

  • Acceptance: In the end, you will feel a change in your thoughts and accept that the relationship is over. You might find out why things ended and for what reason. The intense sadness will fade away, and you will feel lighter and ready to move on. 

Why Do You Need to Heal From Breakup?

There is no doubt that breakups can hurt your emotions, but their mental effects can be harsh as well. Studies have shown that breakups may cause feelings that are quite similar to withdrawal from an addiction. This can cause mental health issues like intrusive thoughts, insomnia, and even decreased immune function. 

Some people might think these effects aren’t very important, but the truth is that they can have a major impact on your mental and physical health. That is why the sooner you know how to deal with a breakup, the better it is. 

8 Best Tips on How to Deal With a Breakup

Now that you have understood the stages and the importance of moving on, the next step is to learn some tips on how to get through a breakup. These tips also apply to answering your question about how to deal with friendship breakups, except a few. 

1. Don’t Fight With Your Feelings

You know that you are hurt, and the only way to deal with that pain of a breakup is to truly experience it. So don’t rush on the emotions; let yourself feel them one at a time. There might be good moments and some bad ones too. So, if you feel like crying, then cry. While crying might have a bad reputation, it is extremely helpful. One study also supports this claim that crying can release oxytocin and endorphins, which help to ease emotional as well as physical pain. 

So take your time, be gentle with your feelings, and let them out in the way you want to. 

2. Don’t Personalise the Loss

If you suffered a breakup from a romantic relationship, it is totally normal to feel like you are the one to be blamed. A lot of pain can also come from believing that it’s all your fault and regretting the choices you made when you were together. But this cycle of guilt has to come to an end at some point, so why not make it now? 

The best you can do here is to stop blaming yourself and think of your breakup as a result of different needs or perhaps just some incompatibilities and not anyone’s fault. Practice forgiveness if you’ve been hurt and self-forgiveness if you feel like you’ve hurt the other person. Remember that relationships are complex; sometimes they work, and sometimes they don’t. 

3. Set No Contact Rule

This has to be one of the important things, especially for your physical and mental health. When things are over between you two, you don’t need to know where they are or with whom. Any contact with them, either direct or indirect, will bring back old memories and hopes. These things can hold you back when you are thinking of moving forward. 

So be strict with yourself and set a no-contact rule with your ex. If you have any of their belongings, remove or store them away from your living space. Also, don’t call, text, or email them, and remove yourself from their social media or chat groups. It might be a harsh thing to do, but you are just prioritizing your journey now, and doing this is part of it.

4. Be Yourself 

We usually forget what it feels like to be on our own again, especially after being the second half of the couple for a while. So, here, the next thing on the list of how to cope with a breakup is to be yourself. 

Try to think about yourself and yourself only to regain that amazing sense of independence you lost while being someone’s significant other. This can be done in many ways. For example, treat yourself to your comfort food, re-evaluate your health goals, or set new personal objectives. 

Even if you want to buy something, then buy yourself a nice outfit that you have been eyeing for so long and give yourself a post-breakup glow-up. 

5. Write a Letter to Your Ex

Image credits: Castorly Stock

Writing is always the best therapy in times when you don’t feel like sharing thoughts with anyone. So grab a journal and start writing your emotions, goals, or anything else in your mind.

Another powerful exercise is to write letters to your ex. This is really nice for people who are searching for methods on how to deal with a long-term breakup and looking for closure. 

Of course, you don’t have to send these written letters to your ex. They are just used to convey those unsaid thoughts you might have. It can help you feel more at ease and facilitate your journey to moving on. This exercise is also used in the book Conscious Uncoupling by Katherine Woodward Thomas, a relationship therapist in New York. 

So, use this writing and journaling power to heal from a breakup. If you are interested in learning more, read my other article about the Benefits of Journaling for extra guidance and inspiration. 

6. Reach Out to Family and Friends

If you are still searching for an answer to how to deal with a friend breakup, the solution is quite simple: lean on your family and other friends. They are here for a reason, not because you need them but because they are naturally the ones you will turn to when you need to talk. Studies also indicate that social interactions with friends and family can reduce feelings of loneliness and depression.

Don’t hesitate or be afraid to talk to them or take help from them. Sharing your emotions with a trusted friend or a family member can also help you get a new perspective. 

So, try to spend the weekend with your parents, grandparents, friends, or siblings and share your thoughts with them. Their support might be the only thing you need at this time. 

7. Distract Yourself With Something Positive 

The next thing on the list of how to overcome a breakup is to distract yourself from the negative thoughts. According to one study, distraction was a good way to deal with feelings of loss after a breakup, especially when you want to feel good. 

One particularly special approach here is to do something nice for others. The human psyche shows that helping others has a positive effect on mental health. So consider volunteering by helping a friend in need or simply performing small acts of kindness in your daily life.

8. Move On

You might have hated this line earlier, too, but the most important thing you can do is to distance yourself from that person. Even if it takes being on a vacation to Hawaii, so be it. Take this chance as your breakup motivation and travel to feel free from any boundaries.

How to Break Up with Someone Nicely

Image credits:  Vera Arsic

There are times when you have to be the heartbreaker. Here, what you can do best is take things with kindness and respect. 

  • Choose the Right Time and Place: Avoid public places where emotions can escalate or you might feel uncomfortable. Prefer a private setting to have this conversation. 

  • Stay Honest and Humble: Clearly tell how you feel and why you want to end the relationship without being too harsh. 

  • Don’t Blame: Tell the news from your point of view without blaming the other person. For example, use “I” statements to tell how you feel.

  • Be Prepared for Emotions and Listen: The other person may feel sad, angry, or confused. Allow your partner to talk about how they feel. Listen to them and what they have to share, but be strong in your choice.

  • Give them space: After a breakup, let yourself and the other person process the situation. Keeping a distance afterward is often the best approach for healing. 

Summing It Up

Breakups hurt a lot, whether with a romantic partner, best friend, life partner, or any other kind of relationship. But they are not the end of the world. In fact, they can be the start of something better. 

As Marilyn Monroe once said,  “Sometimes, good things fall apart, so better things can fall together.” 

Time is a healer, so be patient with yourself. Engage in distractions and consider the tips we’ve shared above. While the healing process may feel slow, it will improve with time. The best part is that the breakup tips we have discussed above are the same for men and also address the question of how to deal with a breakup for men in any situation.

So, what do you think of these tips? Share your thoughts or any other ideas you have on how to deal with breakups. We would love to know what our readers think. 

FAQs

How do you cope with a breakup?

You can cope with a breakup in many ways by accepting the situation, seeking support from friends and family, staying within yourself, and setting boundaries to help with emotional healing.

What are the 5 stages of a breakup?

There are five stages of getting over a breakup: denial, anger, bargaining, depression, and acceptance. These stages show how you’ll feel as you deal with the end of the relationship.

Why do breakups hurt so bad? 

Breakups hurt deeply because they involve the loss of emotional attachment. The brain goes through withdrawal, which is similar to addiction and causes emotions like sadness, anxiety, and loneliness.

How to handle a breakup when you love them?

To handle a breakup when you still love someone requires accepting reality and emotions, putting yourself first, and reaching out to friends for support. Use the breakup as an opportunity to develop as an individual.

References 

  1. Field, T., 1, Touch Research Institute, & Fielding Graduate University. (2011). Romantic breakups, heartbreak and bereavement. In Psychology (Vols. 2–2, Issue 4, pp. 382–387). https://doi.org/10.4236/psych.2011.2406
  2. GračAnin, A., Bylsma, L. M., & Vingerhoets, A. J. J. M. (2014). Is crying a self-soothing behavior? Frontiers in Psychology, 5. https://doi.org/10.3389/fpsyg.2014.00502
  3. Kuczynski, A. M., Halvorson, M. A., Slater, L. R., & Kanter, J. W. (2021). The effect of social interaction quantity and quality on depressed mood and loneliness: A daily diary study. Journal of Social and Personal Relationships, 39(3), 734–756. https://doi.org/10.1177/02654075211045717
  4. APA PsycNet. (n.d.). https://psycnet.apa.org/record/2017-37800-001

The post 8 Tips on How to Deal With a Breakup and Heal Emotionally first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/how-to-deal-with-a-breakup/feed/ 0
14 Ways to Have a Self-Love Valentine’s Day: Activities, Journal Prompts, and More https://www.thelifestylebook.com/self-love-valentines-day/ https://www.thelifestylebook.com/self-love-valentines-day/#respond Thu, 16 Jan 2025 10:00:00 +0000 https://www.thelifestylebook.com/?p=7271 As that time of year looms again, with roses and chocolates and romantic music, many of us start to feel blue. What if we don’t have a partner to shower us with love, or what if we simply want to provide that for our selves? That’s where a self-love Valentine’s Day comes in. This guide...

Read the Post

The post 14 Ways to Have a Self-Love Valentine’s Day: Activities, Journal Prompts, and More first appeared on The Lifestyle Book.

]]>
self love valentines
Pexels

As that time of year looms again, with roses and chocolates and romantic music, many of us start to feel blue. What if we don’t have a partner to shower us with love, or what if we simply want to provide that for our selves? That’s where a self-love Valentine’s Day comes in.

This guide provides 14 practical suggestions to celebrate self-love this Valentine’s Day, from journal prompts and uplifting quotes, to craft projects and self-gifting.

Is February the Month of Self-Love?

The origin of Valentine’s Day, and why it’s celebrated in February, is disputed. Some historians trace its origins to Pagan celebrations and rituals of fertility, while others claim it stems from a Roman execution of two men named Valentine in the 3rd century.

In any case, despite it’s traditional purpose of showing love between romantic partners, it can also serve as an important reminder to prioritize our own self-care. In fact, taking the opportunity to practice self-love on this day can set a positive tone for the rest of the year.

But never fear, it doesn’t have to look like a self love valentines speech in front of the mirror. We will break down some useful ideas in this article.

Can Valentine’s Day Be About Self-Love?

Absolutely, yes! In fact, this has become a growing phenonmenon over the years, as people, whether single or taken, acknowledge the deeper importance of loving yourself first.

Self-love is a state of appreciation for oneself that grows from actions that support one’s physical, psychological, and spiritual growth – Deborah Khoshaba Psy.D.

Any day can be about self-love if you choose, but what better place to begin than by repurposing the couple-centric Valentine’s Day, to make it about honoring your own worth and wellbeing above all.

How to Make Yourself Happy on Valentine’s Day

We know – Valentine’s Day can be a little depressing for those of us who don’t have romantic partners to buy us thoughtful gifts or take us out on a date. It’s easy to compare ourselves to others in different circumstances, but why not take the opportunity of Valentine’s Day to channel all the energy we would put into a romantic partner into ourselves?

You might start with framing the day as a total and complete Self-Love Day.

How to Do a Self-Love Day

A self-love day will look different for each person. After all, what one person finds to be relaxing or fulfilling can differ greatly from others. So start by thinking honestly about what makes you feel good, maybe write a self love valetines paragraph or letter to get you going, then incorporate some of the self love Valetine’s Day ideas below into your special day.

Self Love Valentines Quotes
Pexels

Activities for a Self-Love Valentine’s Day

1. Self-Love Valentine’s Journaling

Journaling encourages a deeper level of instrospection and self-awareness, perfect for your self-love day.

Here are some prompt ideas to get you going:

  • What does self-love mean to me?
  • What are my favorite ways to nurture my mind, body and soul?
  • What are three things I appreciate about myself?
  • What is one thing I am proud of myself for recently?

You also might include some self love valentines quotes that resonate with you. Affirmations and meaningful words like this can be a great aid in cultivating self-worth:

  • “You alone are enough, you have nothing to prove to anybody.” – Dr. Maya Angelou
  • “The more you praise and celebrate your life, the more there is in life to celebrate.” – Oprah Winfrey
  • “Find out who you are and do it on purpose.” – Dolly Parton
  • “Owning our story and loving ourselves through that process is the bravest thing that we’ll ever do.” – Brene Brown
  • “You are what you believe yourself to be.” – Paulo Coelho

2. Craft a Self-Love Vision Board

Crafts are a great way to celebrate self-love on Valentine’s Day, and could be the perfect way to get kids involved if you have them. Take it as an opportunity to delve deep into the things you love and cherish about yourself, and find a creative way of displaying that through a physical or digital vision board or bulletin board.

3. Write Yourself a Loving Card or Letter

No one to write you a card? No matter. What’s more meaningful than love and validation found from within yourself? Self love cards are the perfect way to celebrate Valentine’s Day, whether a brief paragraph or a whole self love essay, thank yourself for the unique qualities you bring to the world. Putting pen to paper in this way will help to give your self love valentines meaning.

4. Take a Relaxing Walk in Nature

The concept of the ‘mental health walk’ has taken the internet by storm, and for good reason. Exposure to nature has been linked to all kinds of health benefits, both physically and mentally, so what better way to honor your self-love?

5. Practice Self-Love Yoga and Meditation

Yoga and meditation are wonderful forms of self-care and a great way to show yourself love on Valentine’s Day. If you aren’t a confident yogi, no problem, there are plenty of freely available guided meditations and flows that can be found online. Go inwards in meditation, and bask in the endorphins of exercise.

6. Bake Something Sweet for Yourself

There’s nothing like a sweet treat, especially when lovingly made. Find a simple recipe and make a ritual out of the whole process, from preparing the ingredients to finally sitting down to tuck into the spoils of your labor.

7. Create an At-Home Spa Experience

Valentine’s Day is the perfect excuse to indulge in a thorough pampering session. No need for a spare pair of hands or a luxury budget, just the gift of time, a few products and a self-love frame of mind. Run a bubble bath, light some candles, play some music and kick back.

8. Curate Your Personal Self-Love Playlist

Everyone has a certain few tracks that light up their day. Whether it’s soft jazz or heavy metal, make a playlist with all your favorite, feel-good tunes to accompany you as you journal, walk, pamper or craft. After all, even science agrees that music has wonderful health benefits.

9. Make Your Own Dream Gift Hamper

Why wait for a gift to come to you, which you might not even like, when you can create the perfect gift for yourself? Create your self love valentines day basket, gift or hamper from the basis of your own likes and desires. Some ideas might be your favorite foods or pampering items, just make sure it’s what helps you to feel good.

10. Explore a New Hobby

Particularly when we become adults, trying new things becomes more daunting, or simply not a priority. But that one thing you’ve always wanted to give a go? Now’s the perfect time! Whether it’s ceramics or horse riding, take Valentine’s Day as the excuse to give it a try.

11. Plant Something in your Garden

Gardening can be an excellent self-love tool. Nurturing growth, being in nature and enjoying the fresh air are all ways to take care of your own mental wellbeing. By planting a new seed, bulb or tree, you nurture life and by extension, your own wellbeing and sense of connection to the earth.

12. Let Go in a Solo Dance Party

Time to throw a self-love Valentine’s Day party for one. As we know, music is a proven mood-booster, and dance can have the same affect! Embrace your freedom of expression and dance to your heart’s content, shaking off stagnant emotions and embracing the silliness of it all.

13. Unplug for the Day

Say goodbye to your devices for the day. Who needs to scroll on Instagram and look at other couples on Valentine’s Day, when you can take that time and energy and put it towards taking care of yourself? After all, ample evidence shows that taking a digital detox is great for our mental health and wellbeing.

14. Create Freely

Whether your prefered medium is painting, collaging or drawing, take this self-love valentines as an opportunity to flow creatively, with no boundaries or judgement. This can be a really helpful mindfulness activity, and a form of self-expression that nurtures the soul.

self love valentines gif
Pexels

How to Spread Self-Love Beyond Valentine’s Day

Remember that self-love doesn’t have to wait til Valentine’s Day. Far from it. Make self-care a year-round habit by incorporating it into your routine, or having one day a month where you really focus on yourself. Not only is this good for you, but it also positively impacts your relationships and dynamics with others.

We hope you enjoy your Self-Love Valentine’s Day! Don’t forget to put yourself first today, filling your own cup so that eventually you have more to share with others. After all…

If you can’t love yourself, how in the hell you gonna love somebody else? – RuPaul

Resonate with the self-care concepts in this article? Check out our recent piece, Heal Through Writing: Powerful Journal Prompts for Healing and Self-Care.

References

RACV. “Valentine’s Day Ideas to Share the Love.” RoyalAuto, RACV, https://www.racv.com.au/royalauto/lifestyle-home/valentines-day.html. Accessed 10 Jan. 2025.

Kantar. “How Valentine’s Day Is Transforming into a Season of Self-Love.” Kantar, https://www.kantar.com/uki/inspiration/consumer/how-valentines-day-is-transforming-into-a-season-of-self-love. Accessed 10 Jan. 2025.

Morin, Jennifer. “A Seven-Step Prescription for Self-Love.” Psychology Today, 8 Mar. 2012, https://www.psychologytoday.com/us/blog/get-hardy/201203/seven-step-prescription-self-love. Accessed 10 Jan. 2025.

Felsenthal, Julia. “The Power of Powering Off Your Phone for Just an Hour.” Psychology Today, 22 Mar. 2022, https://www.psychologytoday.com/au/blog/the-good-life-ritual/202203/the-power-of-powering-off-your-phone-for-just-an-hour. Accessed 10 Jan. 2025.

Clay, Rebecca A. “Nurtured by Nature.” Monitor on Psychology, American Psychological Association, Apr. 2020, https://www.apa.org/monitor/2020/04/nurtured-nature. Accessed 10 Jan. 2025.

Harvard Health Publishing. “Tuning In: How Music May Affect Your Heart.” Harvard Health, 1 Mar. 2021, https://www.health.harvard.edu/heart-health/tuning-in-how-music-may-affect-your-heart. Accessed 10 Jan. 2025.

The post 14 Ways to Have a Self-Love Valentine’s Day: Activities, Journal Prompts, and More first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/self-love-valentines-day/feed/ 0
The Effects of Complaining Are Far More Than You Might Think, According to Spiritual Teachers & Psychologists https://www.thelifestylebook.com/effects-of-complaining/ https://www.thelifestylebook.com/effects-of-complaining/#respond Mon, 13 Jan 2025 06:13:42 +0000 https://www.thelifestylebook.com/?p=7168 We all have this habit of complaining about little things in life. Even research says that an average person complains about 15-30 times a day in their everyday conversations. These complaints can be about anything, like the weather being too hot or too cold, the food not tasting a certain way, or the money we...

Read the Post

The post The Effects of Complaining Are Far More Than You Might Think, According to Spiritual Teachers & Psychologists first appeared on The Lifestyle Book.

]]>
Image Credits: Mikhail Nilov

We all have this habit of complaining about little things in life. Even research says that an average person complains about 15-30 times a day in their everyday conversations. These complaints can be about anything, like the weather being too hot or too cold, the food not tasting a certain way, or the money we earn is too little. While these things seem to be very small, the effects of complaining can be very massive on us. So how is complaining bad, and does it affect us? 

This article will focus on all the effects of complaining and how we can change our perspective for the better.

Why Do People Complain? 

First of all, we need to understand why we all complain. There can be hundreds of reasons for this. But we will be focusing on some shared by Will Bowen in his book Complaint Free World, such as

  • To Get Attention: As simple as it sounds, many people like to be the centre of attention, and they use the act of complaining as their tool. But this looks very useless and has no purpose at all. 
  • To Remove Responsibility: Sometimes, people complain to avoid responsibility for a difficult task.  For example, someone might complain about not having enough money to cover their expenses instead of taking responsibility for managing the budget and their spending habits.
  • To Validate: People also complain because they also crave validation. When they talk, they want to foster a feeling of connection and use complaints to relate with each other. 
  • To Regulate Their Emotions: Complaining usually gives short-term relief, and many people vent out complaining as they say it makes them feel better. 
  • As an Excuse: Some people also use complaints as an excuse to cover up their failure. For example, an employee who fails to work on deadlines complains of a heavy workload.

Negative Effects of Complaining

While we might not think and take complaining as a sign of venting out, research says that it comes with a cost. 

Negative Effects of Complaining on Mental Health

From a mental perspective, the effects of complaining can be so harsh on the brain that it wires it for negativity. 

The brain is designed to work efficiently, meaning that when we repeat a thought, whether it is negative or positive, the nerve cells form a bridge between each other to expedite the passage of information. As a result, the next time we have a similar thought, it is more easily transmitted. Such a kind of mechanism is called neuronal wiring and can become habitual and engrained over time. So if we keep in complainant brain, it learns only that And if we consistently complain, the brain learns to default to negativity, reinforcing a mindset that focuses on problems rather than solutions.

A Stanford study shows that consistent effects of complaining can cause changes in the brain too. It shrinks the hippocampus in particular, which is an important part of the brain. Along with the negative brain changes, complaining also causes the release of the stress hormone cortisol.

All of these things can have long-lasting effects on your mental health, your thinking ability, and your general health.

Effects of Complaining on Energy and Aura

Just like the mental and physical aspects, the effects of complaining are very much visible on energy and aura. When you complain or say something negative, it not only drains your own energy but can also make the air around you feel heavy. This negativity can bring in more negativity, creating a loop that makes everything feel worse all around. 

Similarly, if you constantly complain or whine, others may feel uneasy or drained in your presence. This also weakens social ties and support networks. Such an idea was also shared by David Ghyiam, a spiritual leader, in one of his reels.

Signs You Complain Too Much

Photo credits: Liza Summer

It is very normal to vent sometimes in daily conversations. But there are some signs that show that you complain too much, for example, 

  • You might bring the same grievances, negative talks, and complaints whenever you talk to people. 
  • Your conversations are always focused on finding problems rather than solutions. 
  • You have noticed that complaining makes you more angry or upset.
  • Your friends and family seem less interested in you or try to avoid talking to you. 
  • You always find something negative, even in the most positive situations. 

If these signs sound like you, don’t worry. There are many people like you who have this habit and might not even know it. The first thing that needs to be done to make good changes is to recognize these patterns.

How To Stop Complaining

By now, we know that the effects of complaining are not only on your mental health but also on your physical health and surroundings. Such kind of negativity can weigh heavily on our lives. So, how can we change our perspective to achieve inner calm?

Here are some useful tips that will help you have a positive outlook whenever you feel like complaining. 

1. Be More Grateful 

Image source: Eduardo Dutra

The best way to deal with constant complaining is to be grateful for everything. Just like complaining acts like a poison, gratitude acts like an antidote. When you practice being grateful for the things you have rather than ranting or complaining, it has been shown to improve happiness, well-being, and life satisfaction while lowering depressive symptoms.

It is also great for reducing physical symptoms. For example, a 2023 research study has shown that gratitude can reduce cortisol levels by 23%, as well as blood pressure and cholesterol. 

A simple, happy exercise is suggested by psychologists as a way to practice gratitude and stop complaining. In it, all you have to do is write three things that made you happy. Now, take your time and think about each one of them. Read your list again the next day and be grateful for those times. This practice can help you stop complaining and start focusing on the good things in your life. 

2. Sandwich Your Complaint 

This is a very interesting way to stop complaining, called the sandwich method. This technique involves starting with a positive statement, sharing your complaint, and then wrapping it up with another positive note. 

For example, if you feel like complaining about the weather, try saying, “I love the sunny days we’ve been having; they’re great for making plans outside!” However, the unexpected downpour surprised me. I hope to see clearer skies again soon! 

In this way, you can say how you feel while keeping a positive and reasonable tone.

3. Try Phrasing Things Differently 

Just like sandwiching the complaint, you can also try another thing to minimize the negative effects of complaining. Just say them differently. You can try it using your complaining thoughts or words in more constructive sentences. 

For example, if you want to complain about the taste of a dish, avoid saying, “I didn’t like the pasta because the taste was too bland.” You could say, “The pasta tasted different than I expected. Maybe we can try more flavors.” 

So focus on your words and be more positive in your words and sayings, and you will see things getting better for you. 

4. Ask Your Friends

There can be some cases where we might not even be aware that we are still complaining. At times like these, having the support of family and friends can be very helpful. By asking them to point out to you politely, you can learn to recognize and avoid complaining patterns. 

Also remember not to take anything negative said by them, and use that constructive criticism to help you improve and think more clearly. 

5. Turn Your Complaints into Solutions

Lastly, if the things you complain about are in your hands, why not try taking action and improving things?

For example, if you always feel bored and usually complain about it, then pick up a hobby or anything that makes you happy and start working on it. Or if you always complain that you look fat, try finding solutions for it, like shifting to a healthy diet, doing exercises, etc.

Redirecting that negative energy into something constructive can not only improve your mood but also give you a sense of success. This, in return, can improve your mental, physical, and social well-being and also break you free from the cycle of complaining. This will also help limit the time spent complaining. 

Summing It Up

In the end, don’t be a person who complains about everything and thinks negatively. It’s okay to complain once in a while, especially about valid issues, but don’t make it a habit. The best thing you can do to stop complaining and channel better energy and health is to bring change for good. Remember Maya Angelou’s words here: “What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it. Don’t complain.”

So, what we suggest is to follow the techniques we have given above. They will surely help you with the negative habit of complaining. And if you cannot do anything about it, it is better to focus your energy on positive things rather than worrying about issues you can’t change.

Have you tried these strategies, or do you have your own tips that helped you get over the complaining? We would love to hear from you! Please share your thoughts and experiences in the comment boxes below to help others become more optimistic!

And if you enjoyed reading this article, why don’t you check out our guide on the Best Wellness Gifts for Everyone? It’s full of thoughtful ideas and perfect gift options!

FAQs

What are the consequences of complaining?

Complaining all the time can bring negative effects on your mental and physical health. Even it can channel negative energy around you, straining social connections and making it harder to build supportive relationships.

How much complaining is too much?

The extent of complaining varies from person to person. However, if you complain about the same things over and over again without trying to find solutions, or if your complaints dominate your conversation, leaving others with a negative impact, then it might be too much. 

What happens to you when you complain?

Constant complaining can bring negative changes to your personality, mental health, and social connections. The long-term effects of complaining can manifest themselves in one’s physical health, too. 

How does complaining affect your attitude?

Complaining every time can reinforce negativity and shift your focus from solutions to problems. This often leads to feelings of helplessness and drags down your mood. Plus, it can push people away, which can put a strain on your support systems and relationships. 

References 

  1. Kowalski, R. M. (2002). Whining, griping, and complaining: Positivity in the negativity. Journal of Clinical Psychology, 58(9), 1023–1035. https://doi.org/10.1002/jclp.10095
  2. Kim, E. J., Pellman, B., & Kim, J. J. (2015). Stress effects on the hippocampus: a critical review. Learning & Memory, 22(9), 411–416. https://doi.org/10.1101/lm.037291.114
  3. Cunha, L. F., Pellanda, L. C., & Reppold, C. T. (2019). Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.00584
  4. Wang, X., & Song, C. (2023). The impact of gratitude interventions on patients with cardiovascular disease: a systematic review. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1243598

The post The Effects of Complaining Are Far More Than You Might Think, According to Spiritual Teachers & Psychologists first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/effects-of-complaining/feed/ 0
Heal Through Writing: Powerful Journal Prompts for Healing and Self-Care https://www.thelifestylebook.com/journal-prompts-for-healing/ https://www.thelifestylebook.com/journal-prompts-for-healing/#respond Thu, 09 Jan 2025 11:00:00 +0000 https://www.thelifestylebook.com/?p=7036 Healing is a continuous process that entails reflection, self-awareness, and the readiness to explore our deeper feelings and thoughts. Journaling offers a special place for self-expression and a better understanding of ourselves while enabling us to work through pain toward embracing self-love and embarking on journeys of personal growth. Journal prompts are powerful tools if...

Read the Post

The post Heal Through Writing: Powerful Journal Prompts for Healing and Self-Care first appeared on The Lifestyle Book.

]]>
Healing is a continuous process that entails reflection, self-awareness, and the readiness to explore our deeper feelings and thoughts. Journaling offers a special place for self-expression and a better understanding of ourselves while enabling us to work through pain toward embracing self-love and embarking on journeys of personal growth. Journal prompts are powerful tools if we search for means to grow and heal. They help us think more clearly, feel more confident, and connect with our inner selves. 

In this blog, we will explore various journal prompts, from self-confidence boosters to inner child healing and spiritual exploration, that can help you on your healing journey.

1. Self-Confidence Journal Prompts

Self-confidence is an important aspect of our mental well-being. It defines the way we perceive and relate to ourselves and the world. Writing in a journal about your self-confidence can allow you to develop a positive self, build self-esteem, and break all the negative beliefs about yourself.

The following prompts will help you feel more confident if you answer the below questions in your journal.

  • What three things do you most like about yourself, and what do they add to make you unique?
  • Think of a particular time when you felt very proud of yourself. What was it that you did? What qualities did you employ to make it a success?
  • What are some self-limiting thoughts that you’ve had, and how could you reword those thoughts in a more positive light?
  • What would you do differently if you completely believed in yourself?
  • What do you feel are your key achievements, and what is important about these achievements for you?
  • Define what success means to you, and discuss how your definition encompasses your values and self-worth.

2. Diary Writing Ideas for Personal Growth

Image source: Pexels

Achieving high results, being successful in a career, leading a luxurious life, etc. are not personal growth in their true meaning. Personal growth is when we evolve into the best version of ourselves. To bring more awareness on what the meaning of personal growth for you and what kind of growth can keep you content happy and at peace in the long run, it is important to explore your true intentions and wants. Through journaling, you can explore areas of growth, set intentions, and even track your progress over time.

Here are some diary-writing ideas for personal growth:

  • Define your recent challenge or any setback and what lesson did you learn from it?
  • What are your goals and ambitions for the upcoming year, and what actions do you plan to achieve them?
  • Name the person you admire and why you admire him or her. Which qualities does this person have that you would like to develop in yourself?
  • Any bad habits you want to get rid of, and what good habits do you think you must develop and why?
  • If someone criticizes you, do you react or respond?
  • What does it mean for you to live authentically, and do you have actions in mind to live like that?

These prompts help an individual reflect on growth, find areas that need more work, and thereby create an action plan toward personal transformation.

3. Inner Child Healing Prompts

Inner child healing is about reconnecting with the younger version of yourself, i.e. understanding the needs, hurts, and joys of this young part of yourself. This helps you nurture your inner child, and soothe him or her, thus healing old wounds and taking back parts of you that were suppressed.

Here are a few prompts to reconnect with your inner child:

  • Write a letter to your younger self. What does he or she need to hear right now?
  • What did you like most about being young? How can you bring some of those playful times into your life today?
  • Recall a time when, as a small child, you felt misunderstood or hurt. In what ways will you care for that part of yourself today?
  • What was your vision for yourself then, and how does your life today differ from that?
  • Now close your eyes and imagine your inner child speaking with you. What would he ask you, and how would you answer him?
  • What are some of your childhood fears, and how can you release those in your present life?

These questions are really helpful for a person to plunge deep inside themselves and may lead to the healing of emotional wounds of childhood.

4. Self-improvement Journal Prompts

Image source: Pexels

Self-improvement is the realization of areas we can grow in and making conscious efforts toward such improvements in our lives. Journaling about self-improvement helps to focus on goals and monitor progress.

Consider these prompts for self-improvement:

  • Where in your life do you feel stuck? What can you do to get going?
  • Describe your strengths. Then, think about how you might use this strength to help you improve in any area of your life.
  • Name one bad habit you’d like to break and identify a trigger for this habit.
  • Think about a time when you failed at something. What did you learn from that and how did you grow from it?
  • Name one skill you’d like to learn and state why this is an important skill for you.
  • How do you currently manage your time and what do you think could you adjust to be more productive?

These prompts will serve as a response to which you can bring clarity of vision in terms of your self-improvement goals and go further in the direction of attaining them.

5. Positive Journal Prompts

Positivity is a force that lightens up our mood, re-orients perspectives, and brings the feeling of gratitude. More than likely, positive journaling will let you shift the focus off the things stressing you and enable you to foster a more optimistic attitude toward life.

Here are some uplifting positive journal prompts:

  • State five things you are grateful for and why they mean something to you.
  • What is one thing that has happened to you recently that made you happy? Write about how it made you feel.
  • Name a person in your life for who you are grateful, and how has that person positively affected you?
  • In what ways can you spread goodness to others this week?
  • Think of one positive thing you’ve changed lately. How has this improved your life?
  • What is something you are looking forward to and why does it excite you?

The regular practice of positive journaling will help you focus your attention on the positives of life and build an attitude of thankfulness in your life which will keep you in positive energy to live life at its best.

6. Self-Discovery Journal Prompts

Self-discovery searches out who we are at our core, which are those things that are the real foundation of values, desires, and purpose. The ability to journal during times of self-discovery creates an outlet that is safe for exploring thoughts and feelings.

Some Self-Discovery Journal Prompts:

  • What are some of your core values, and how do those show up in your decision-making or actions?
  • What makes you most alive, and how will you bring that into your day-to-day more?
  • What do you feel is the purpose of your life, and how do you pursue it?
  • How do you define success and happiness for yourself?
  • What was one major limiting belief you have held of yourself and how can you release it?
  • What’s one thing recently you learned about yourself?

Through self-discovery journaling, you’ll gain greater clarity about your identity and purpose.

7. Self-Love Questions

Image source: Pexels

Self-love is the art of treating yourself with kindness, compassion, and respect. It is about one valuing his or her self-worth and taking good care of oneself according to one’s needs.

Journaling will help you nourish self-love: developing a deeper love for yourself. Try answering these questions in your journal:

  • How do you practice self-care, and what are some new self-care rituals that you can start in your life?
  • Describe something you have accomplished recently. What does that say about you that you could feel proud of?
  • List some of the things you say to yourself that aren’t very positive and how could those be re-written as positive affirmations.
  • What do you really like about your body? How might you take better care of, and further appreciate it?
  • How do you overcome those feelings of doubt in your abilities, and how can you treat yourself with a little more kindness?
  • What boundaries have you found or will need to set for protection to take better care of your life and peacefulness?

Maturity of self-worth is realized with self-love journaling and understanding the value of taking good care of oneself.

8. Spiritual Journal Prompts

Image source: Pexels

Spirituality has different meanings and values to different people, but talking widely, spirituality is a sense of connection to something bigger than us. Whether you’re religious, spiritual, or seeking meaning in life, spiritual journal prompts can be a helpful way to explore your beliefs and values.

Here are some great spiritual journal prompts:

  • How about defining spirituality? What is spirituality to you, and what role does it play in everyday living?
  • A time when you felt most connected to the universe or a higher power changed in your perspective?
  • What are some of the things that you do that help you feel more grounded and centered in your spirituality?
  • How does your spiritual journey influence how you navigate ups and downs in life?
  • What are your beliefs on the purpose of life, and how do those lead your actions?
  • Describe in detail your spiritual experience in life that created the biggest impact.

These may allow you to tap into a deeper connection with your spiritual awareness or a strong connection to your belief systems.

9. Self-Care Journal Prompts

Self-care is vital to create balance and well-being. A self-care journal may remind you why self-care is important and may even set you up to create an intentional practice of taking care of yourself.

Now try these self-care journal prompts:

  • What is it that rejuvenates you, and how might you include more of this in your life?
  • How do you know when you need self-care, and what signs should you look for?
  • What are three things you can do today to attend to your mental and emotional well-being?
  • Reflect on a time when you didn’t take care of yourself. How did that feel to you, and what can you learn from it?
  • What boundaries can you create to make time for your self-care?
  • How does taking care of yourself show up in other areas of your life?

Using these prompts will help in creating a self-care practice that is consistent in nourishing the mind, body, and spirit.

Key Insights

Writing a Journal is undoubtedly a powerful way to heal, grow, and reflect in all spheres of your life. Whether it’s building self-confidence, exploring your future career options, healing your inner child, or exploring your spirituality, journaling gives you an opportunity where you can process your feelings and set intentions. By practicing these journal prompts, you will be able to nurture yourself in the true sense and will walk on the right path for amazing results in every aspect of your life. To enjoy life at its best and to understand and accept the ups and downs of life in the most beautiful and challenging form, let journaling be your guide.

FAQs

1. What do you write in a healing journal?

A healing journal is one in which you write down your feelings, thoughts, and experiences to process and release difficult emotions. You can reflect on personal challenges, express gratitude, or explore your desires and fears. It’s a space to explore unresolved pain, celebrate progress, and find clarity about your healing journey. Writing down positive memories and reflecting on self-compassion are also parts of a healing journal.

2. What are journal prompts for mental health trauma?

Journal prompts for mental health trauma focus on processing painful experiences and finding strength. Examples are, “What is one thing that happened in your past that you are still carrying with you today?” or “For what do you need to forgive yourself?” Others might be, “How has the trauma affected the way you see yourself?” or “What coping mechanisms have been most helpful for you in times of difficulty?” The questions offer an opportunity to explore emotions as a beginning of healing safely.

3. How do I start a self-healing journal?

The way to start a self-healing journal is by creating a private space in which you are comfortable to write anything, freely. Set an intention: “I want to heal my emotional wound,” or “I want to rise in self-love.” You can start by responding to some healing prompts such as, “What part in my life needs healing?” or “What must I let go of so I may feel peace?” Don’t judge yourself, and see consistency in the due course of time.

4. What are some good journal prompts?

Good journaling prompts are those that call for deep reflection and awareness of one’s self. For instance, prompts like “What are you most grateful for today?” or “What fear is holding you back?” dig deep into your emotions. Others include “What does self-love mean to you?” or “What’s a recent challenge you’ve overcome, and how did you grow from it?”. These types of prompts will spark thoughtful responses that can lead to emotional healing.

References

1. Livingstone, Meghan. “How to Start Journaling.” Meghan Livingstone, https://www.meghanlivingstone.com/blog/how-to-start-journaling. Accessed 4 Jan. 2025.

2. Building Self-Esteem by Changing Negative Thoughts. MentalHealth.com, https://www.mentalhealth.com/library/building-self-esteem-by-changing-negative-thoughts. Accessed 4 Jan. 2025.

3. Constantinou, Theodora. “The Power of Journaling.” Theodora Constantinou, https://www.theodoraconstantinou.com/blog-posts/the-power-of-journaling. Accessed 4 Jan. 2025.

The post Heal Through Writing: Powerful Journal Prompts for Healing and Self-Care first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/journal-prompts-for-healing/feed/ 0
The 10 Amazing Benefits of Journaling for Your Health—Backed by Science https://www.thelifestylebook.com/benefits-of-journaling/ https://www.thelifestylebook.com/benefits-of-journaling/#respond Thu, 26 Dec 2024 10:00:00 +0000 https://www.thelifestylebook.com/?p=6934 Have you ever thought of writing a journal, only to dismiss it, considering it a thing that children do? But let us tell you that journaling is a very powerful way to express your thoughts and feelings. The benefits of journaling are so many that it is recommended by psychologists as a mental health practice....

Read the Post

The post The 10 Amazing Benefits of Journaling for Your Health—Backed by Science first appeared on The Lifestyle Book.

]]>
Photo credits: Alina Vilchenko

Have you ever thought of writing a journal, only to dismiss it, considering it a thing that children do? But let us tell you that journaling is a very powerful way to express your thoughts and feelings. The benefits of journaling are so many that it is recommended by psychologists as a mental health practice. Even some of history’s greatest people, like Leonardo da Vinci, Marie Curie, Frederick Douglass, and Albert Einstein, used journaling in their lives. 

So, in today’s article, we will talk all about what journaling can do for you so that you can start your own journey today. We will also recommend some of the finest journal books that you can buy on Amazon to help with the process. 

So don’t wait and get started!

Benefits of Journaling

The act of journaling involves writing down your thoughts, ideas, and feelings on a daily basis. It can be in free-form writing, using specific prompts and affirmations, or tracking any life goal. 

But how does journaling really help you in terms of your mental and physical health? Well, there are many astounding benefits to journaling:

1. Benefits of Journaling in Reducing Stress and Anxiety

Journaling has been widely studied to reduce stress and anxiety. It is because when you pen down your thoughts, you are basically transferring any negative emotions, thoughts, and problems directly from your mind to paper without any distractions. This, in return, reduces the mental clutter and allows you to feel calm and avoid stress burnout. 
In a study done on 70 subjects with medical conditions and anxiety, it was found that writing about positive experiences for 12 weeks can result in better health, reduced anxiety, and increased overall well-being. Expressive writing, in particular, has also been found to reduce depressive symptoms.

2. Journaling Helps with PTSD

It has been found in recent research that journaling can be a great tool to manage symptoms of post-traumatic stress disorder (PTSD) as well. Writing about how you feel seems to help people with PTSD deal with their symptoms better, like anger and worry. 

In terms of the physical effects of PTSD, it also helps to reduce body tension and improve focus. 

3. Benefits of Journaling in Creating Self-Awareness

When you start writing a journal, it can help you better understand the events of days and weeks. But when you keep practicing for months or years, it can give you a better perspective on who you are. 

When you look back at your stream-of-consciousness writing, you may start to notice some patterns or ideas that you did not even realize, such as your interests, dislikes, fears, and habits. In this way, your journal can make you a better person as you gain a better understanding of who you are and what you want.

Image source: cottonbro studio

4. Improve Problem Solving Skills 

Another great advantage or benefit of journaling is that when you write about a problem, it helps you to see it in a different way. This makes you understand it better and improves the problem solving skills. 

A study found that writing about personal values before doing something stressful made people do better because it cut down on nervousness and self-doubt. This means that in journaling, you become your own detective, solving every entry as you write. 

5. Benefits of Journaling for Memory

Note-taking has been used throughout history to learn something new. As the physical act of writing something down can cause your brain to remember the phrase and you pay attention to the information you are writing about. So when you practice it daily, it strengthens the memory cells in the brain, the same way as your physical muscles. Science also backs this claim and approves journaling as an at-home tool for memorization. 

In another research study, it has been found that writing things down, like in journaling, makes the brain’s “encoding” process better. This makes it about 20–23% easier to remember facts and important ideas, hence boosting your memory.!

6. Develop Emotional Intelligence 

A journal is the most private place to express your inner thoughts and feelings. As you can write down your fears and desires on a piece of paper, this process helps you to label your emotions, which is the most important part of emotional awareness. As per a study, once you identify your emotions, you can then take constructive steps to manage them.

7. Help in Goal Achievement

When you write about your goals and things you wish to achieve, there is a high chance that you will become more dedicated and ambitious for it. 

According to research, writing down your goals and going back to them (maybe during your daily thought) makes it 42% more likely that you will reach that goal. 

8. Improves Physical Health 

While we get benefits from journaling for mental health, there are many physical benefits observed in many studies. For example, when you practice writing journals over time, it has been shown to be good for your health in a number of ways. For example, it lowers blood pressure, helps you sleep better, and boosts your immune system

In another 2013 study, it was proven that those who write heal from wounds and physical pain much faster than those who don’t. 

9. Benefits of Journaling for Sleep

Another very interesting benefit of journaling is that it helps you sleep faster. It is because, when you write, you clear up your thoughts and emotions on a piece of paper. This mental declutter helps to create a calm that eventually makes you relax and fall asleep. 

10. You Build Your Book of You!

Well, it is not exactly a science-based benefit, but when you journal daily about your daily life events, you also write about your reactions and worries, hopes, and emotional state in it. This helps to build an overall narrative of your life over time, more like a biography. It can become something you look back on in the future and see how far you have come. 

How to Journal to Reap the Benefits

Journaling benefits
Photo credits: Negative Space

There are many forms of journaling, such as expressive writing, bullet journaling, gratitude journaling, journaling for mental clarity, and so on. No matter what type you choose, there is a way to do it more mindfully so that you get all the benefits of journaling you expect:

  1. Find a quiet place: Journaling is best done with the least distraction. So, always look for a quiet place either in your home or maybe in your office.
  2. Use Pen and Journal: While we do see many digital apps and calendars online, studies recommend that the act of writing by hand can engage the brain more fully than typing. So, the best way to do this is to use a pen and paper for better retention and meaningful writing.
  3. Be consistent: Consistency is the key to everything, and writing a journal is no exception. You just need to set any time in the day, be it morning, evening, or at night. The main thing is that you have to be consistent with it. 
  4. Keep Your Mind Open: Always remember that your journal is your private reading, and there is no right or wrong way to do it. So write as you feel comfortable and don’t bother spelling mistakes or grammatical errors. 

Best Buys on Amazon for Your Journaling Journey

In modern times, you don’t have to be limited to just a blank notebook to journal your thoughts. There are many structured prompt books, daily calendars, and even bullet journals that can help you reap the benefits of journaling. 

Many people recommend writing with pen and paper rather than using any digital gadget for journaling. That is why we have curated some of the best Amazon finds to make your journaling journey even more fun.

1. Better Everyday Journal

This journal has 365 complete prompts for self-awareness, understanding your past, love, relationships, self-care, happiness, passion, personal growth, and goal setting.

2. The Five Minute Journal

This is the quickest journal we have on the list. This five-minute journal is great for people who don’t have or want to spend a lot of time writing. It has prompts, inspirational quotations, and writing cues that help you set the flow.

3. A Year of Zen: A 52-Week Guided Journal

It is a wonderful journal with creative writing and drawing activities that make you believe and feel good. It’s great for anyone who wants to become more thoughtful and calm in their daily life.

4. Worry for Nothing Journal

This journal is specially designed for people who have anxiety and stress. It helps to improve mental health by guiding you through mindfulness exercises and cognitive behavioral techniques by experts. Its travel size makes it more convenient to carry on the go. 

5. A Guided Journal for Discovering Your Voice

Based on Michelle Obama’s best-selling book, this journal has more than 150 thought-provoking questions and quotes to help you find or rediscover yourself. 

Final Thoughts on the Benefits of Journaling

Journaling is much more than a pen-to-paper thing. Science has proven that it is a way to express yourself and find mind clarity, explore new ideas, boost memory, and reduce mental stress. The best part about journaling is that you don’t need to be a skilled writer for it, or have any expensive material. All you need is a pen, a paper or notebook, and some motivation to begin!

So, by now we know you can clear your mind by writing in a journal, but sometimes a clean home without any negative energy is also just what you need. A calm home can help you think more clearly and feel better all around. Read my post for more insights and tips on How to Clear Negative Energy From Home

If you have ever tried journaling and it has benefited you in any way, please share your thoughts in the comments down below. We would definitely love to hear from our readers!

FAQs

What are the benefits of journaling?

Journaling benefits range from reducing negative thoughts and emotions and stress to improving memory and creativity. It can also help you write better and keep track of your growth as a person.

Are there negative effects of journaling?

Research suggests that sometimes, journaling about negative things can cause overthinking and revisiting painful memories. So, it is important to do journaling mindfully and take a break if you feel overwhelmed. 

What does journaling do to the brain?

Journaling can activate different areas of the brain that help to understand different feelings and emotions and boost self-awareness. 

Why journaling can change your life?

Writing in a journal can help you see things more clearly, set and reach your goals, and learn more about yourself. It helps you form good habits and can help you grow as a person over time. 

References 

  1. Crawford, Andrea, et al. “Journaling: A More Mindful Approach to Researching a Mindfulness-Based Intervention in a Junior School.” International Journal of Qualitative Methods, vol. 20, Jan. 2021, https://doi.org/10.1177/16094069211014771.
  2. Smyth, Joshua M., et al. “Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial.” JMIR Mental Health, vol. 5, no. 4, Sept. 2018, p. e11290. https://doi.org/10.2196/11290
  3. Meshberg-Cohen, Sarah, et al. “Expressive Writing as a Therapeutic Process for Drug-Dependent Women.” Substance Abuse, vol. 35, no. 1, June 2013, pp. 80–88. https://doi.org/10.1080/08897077.2013.805181.
  4. Crocker, Jennifer, et al. “Why Does Writing About Important Values Reduce Defensiveness?” Psychological Science, vol. 19, no. 7, July 2008, pp. 740–47. https://doi.org/10.1111/j.1467-9280.2008.02150.x.
  5. An integrative review of the cognitive costs and benefits of note-taking | Scholars Portal Journals. journals.scholarsportal.info/details/1747938x/v22icomplete/223_airotccabon.xml.
  6. DiMenichi, Brynne C., et al. “Effects of Expressive Writing on Neural Processing During Learning.” Frontiers in Human Neuroscience, vol. 13, Nov. 2019, https://doi.org/10.3389/fnhum.2019.00389.
  7. Ford, Brett Q., et al. “The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence.” Journal of Personality and Social Psychology, vol. 115, no. 6, July 2017, pp. 1075–92. https://doi.org/10.1037/pspp0000157.
  8. Kraus, Steven, et al. Goals Research Summary. www.dominican.edu/sites/default/files/2020-02/gailmatthews-harvard-goals-researchsummary.pdf.
  9. —. psycnet.apa.org/record/2002-01516-001.
  10. Murray, Bridget. “Writing to heal.” https://www.apa.org, www.apa.org/monitor/jun02/writing.
  11. Rodriguez, Tori. “Writing Can Help Injuries Heal Faster.” Scientific American, 20 Feb. 2024, www.scientificamerican.com/article/writing-can-help-injuries-heal-faster.
  12. Scullin, Michael K., et al. “The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists.” Journal of Experimental Psychology General, vol. 147, no. 1, Oct. 2017, pp. 139–46. https://doi.org/10.1037/xge0000374.
  13. Ihara, Aya S., et al. “Advantage of Handwriting Over Typing on Learning Words: Evidence From an N400 Event-Related Potential Index.” Frontiers in Human Neuroscience, vol. 15, June 2021, https://doi.org/10.3389/fnhum.2021.679191.

The post The 10 Amazing Benefits of Journaling for Your Health—Backed by Science first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/benefits-of-journaling/feed/ 0
How to Clear Negative Energy from Home: 11 Simple Steps for a Peaceful Sanctuary https://www.thelifestylebook.com/how-to-clear-negative-energy-from-home-11-simple-steps-for-a-peaceful-sanctuary/ https://www.thelifestylebook.com/how-to-clear-negative-energy-from-home-11-simple-steps-for-a-peaceful-sanctuary/#respond Mon, 09 Dec 2024 10:00:00 +0000 https://www.thelifestylebook.com/?p=6742 We know that everything has its own energy or vibe. We, as humans, radiate our own energy, which is influenced by our thoughts and feelings. Similarly, our homes as personal sanctuaries carry their energy too. Like us, they also absorb the feelings, thoughts, and different experiences of everyone who enters them. But sometimes, our homes...

Read the Post

The post How to Clear Negative Energy from Home: 11 Simple Steps for a Peaceful Sanctuary first appeared on The Lifestyle Book.

]]>
Clear Negative Energy from Home
Image by  Ismaili Fjori 

We know that everything has its own energy or vibe. We, as humans, radiate our own energy, which is influenced by our thoughts and feelings. Similarly, our homes as personal sanctuaries carry their energy too. Like us, they also absorb the feelings, thoughts, and different experiences of everyone who enters them. But sometimes, our homes can also accumulate negative energy. Fortunately, there are many ways to clear negative energy from your home, especially when it feels overwhelming. 

So, let’s dive into the methods. But first, let’s identify the signs that indicate your space might be harboring that negative energy in the first place.

What Are the Symptoms of Negative Energy in the Home? 

Negative energy in homes usually means accumulating a lot of negative thoughts or vibrations, which creates an unpleasant or stressful atmosphere in the house. While it might not always be obvious when this shift happens, many indicators can lead to these unwelcome changes. For example, 

  • Unexplained Uneasiness in Home: We all expect our homes to be places where we can be at peace and our worries disappear.  Yet there are times when the “air” or the “atmosphere” of the house feels changed and heavy. You might feel your home is no longer welcoming and friendly.
  • Clutter: Clutter is never good and is considered a physical inconvenience hindering positive energy. There are even some studies that suggest a cluttered environment can bring feelings of imbalance and negativity.  So look around and see if you have a lot of mess, like broken items or furniture in the house. They are actual signs of negative energy.
  • Anxiety and Mental Disturbance: If you feel like you are never relaxed at home or find yourself in a constant state of zero thinking and anxiety building up on you, there is negative energy around you. Even resting on the tiniest inconvenience can be an indicator. 
  • Frequent Arguments and Tension: Negative energy can affect relationships in your home. If there are increased conflicts, arguments, and misunderstandings among family members, it could be because negative energy affects how everyone gets along. 
  • Physical Symptoms: There are some physical signs of negative energy in home, too, like headaches for no specific reason. You feel drained all the time and, sometimes, even more than when you went to bed.
  • Insomnia: Do you find it difficult to sleep or wake up frequently at night? Negative energy is to blame. Insomnia is one of the most obvious signs of negative energy in house. 

How to Detect Negative Energy in a House?

While no definite negative energy detector exists, some experts have used a few methods. 

One popular technique is the saltwater method, commonly employed by spiritual practitioners. To try this method, 

  • Fill a bowl with water and add a generous amount of sea salt, but don’t mix it. 
  • Place the bowl in the room where you feel negative energy or discomfort, and leave it for 24 hours. 
  • After this period, check the water for changes. If it appears to be cloudy or has bubbles in it, it can indicate negative energy in the room. 

Another method rooted in Vastu Indian tradition uses lemon as a negative energy detector. Simply dip the lemon into the water and observe its movement. If the lemon sinks, it can be considered a sign of negative energy in house.

Best Ways to Clear Negative Energy From Home

Now, let’s explore some tried and tested ways to clear negative energy from home and foster a more uplifting environment.

1. Invite Positive Energy With Intention 

The first and foremost thing is to have an intention of clearing negative energy from home. Since the energy begins from within, start by thinking about yourself. What negative thoughts or traumatic events from the past are you still holding on to? It’s important for your health that you acknowledge these thoughts. 


Then, extend the same intention to your home. Try to listen to your home’s energy and respond to it. Use positive affirmations to release negative energy, like “My home is a safe and peaceful place” or “I invite positivity and happiness to this place.” You can also visualize that every corner of your home is filled with a bright white light that pushes out every negative thing.

2. Let the Fresh Air Inn

Photo by RDNE Stock project

A few minutes of fresh air can also linger out the negative energy. So, what you can do is open up all the curtains, windows, and doors and let the light and air in through them. Plenty of sunlight getting inside the room will also lift your mood. While you are at it, shake the room’s rugs, pillows, and cushions.

3. Tidy Up

Cleaning the clutter can be the most effective method to remove negative energy from the house. It also makes it easier to find things. 

So start at the front door and follow up clockwise around the house. Clean up any mess or clutter around the floor or tables. Make sure you discard anything that is not required. You can also try something as basic as rearranging the furniture, which creates a more open and flowing space for positive energy to radiate.

4. Clean Home With Salt 

This might be new to you, but salt has been the best energy-clearing agent for centuries. To remove negative energy from the home with salt, just sprinkle some sea salt in all corners of the room or home. It helps to create a barrier from which negative energy cannot enter. Then remove the salt after 2 days, either by sweeping or vacuuming, and replace it with fresh salt. You can also mop floors with salt and water as a home cleansing ritual. 

Placing salt lamps can serve a similar purpose and contribute to a positive and peaceful ambience.

5.  Put Some House Plants 

Plants are natural energy purifiers and also remove toxins from the air, so using them to clear negative energy from the house can be beneficial. 

Place easy-to-care indoor plants with rounded leaves, such as money plants, peace lilies, English ivy, and lavenders. The best areas to keep them are the entrance, hallways, living room, or anywhere else you feel like to balance out energy dynamics. 

For outdoors, you can choose from jasmine, bamboo, aloe vera, and spider plants. Some people also suggest placing lemon and chilli pants at the front door or in the garden. They suggest that this combination will protect your “safe space.”

6. Protect Your Space With Crystals 

The next tip on the list of ways to remove negative energy from home is using healing crystals. These crystals, though used as gems, but can also tend to clear negative energy from home and encourage a positive flow of energy. 

The most popular healing crystals are black tourmaline, rose quartz, and hematite. Experts recommend placing them above the door entrances or near electronic devices. Just make sure to clean them periodically from the energy they gather. Some other cleansing crystals include amethyst, jade, and selenite.

7. Incorporate Aromatherapy 

Aromatherapy is another excellent addition to the list, as aromas have a reputation for uplifting moods. To get started, consider using essential oils like orange, lavender, jasmine, and eucalyptus. Add a few drops of these oils to a diffuser and let that aroma disperse in space. 

Alternatively, you can create a refreshing mist by mixing water and a few drops of aroma oils and witch hazel in a spray bottle. Mist this spray around your home, especially in the areas where you feel that energy. These aromas not only help to but also enhance relaxation and create a serene environment. Additionally, you can also use scented candles of your choice to clear negative energy from home.

8. Burn Some Herbs to Clear Negative Energy From Home

Photo by KoolShooters

Burning herbs is an ancient Native American practice to remove negative energy, with sage being the most popular choice. 

To perform it, light up a bunch of sage and let it smolder until it makes a steady stream of smoke. Then start at the front door and work your way around the house clockwise, focused on your goal of cleaning as you go. As you cleanse, repeat positive affirmations to enhance the process. Remember to open windows, allowing negative energy to exit and fresh air to enter.

If sage isn’t suitable for you, there are alternatives to sage for cleansing negative energy, such as sweetgrass, cinnamon, cedarwood, or Palo Santo. If you have asthma or are really sensitive to smoke, then don’t try this method. Instead, use any other method that is easy for you.

9. Use Color to Clear Negative Energy From Home 

The colors we surround ourselves with greatly impact home and can even bring therapeutic benefits.  Particularly when it comes to bright colors, they have the power to remove negativity and bring in an air of happiness. 

So opt for colors such as yellow, orange, light blue, cream, and white shades in your home decorations. Paint the walls with the colors or hang up artwork that makes you cheerful and brings positive energy.

In addition to choosing uplifting colors, there are some color-related Vastu tips to remove negative energy from home. They suggest 

  • Northwest, North, Northeast: Blue
  • East: Green
  • Southeast: Orange
  • Southwest: Red
  • West: Dark Blue

10. Make Use of Healing Sounds

Like herbs and plants, sound can move energy around and can turn negative energy into positive energy. 

So, to clear negative energy from home, choose something that makes a pleasant but powerful noise. Wind chimes and bells are excellent options; place them near doors and windows to help circulate positive energy. You can also use a handheld bell; ringing it throughout your home can help you ward off any unwanted energy.

Alternatively, you can play sounds like Tibetan singing bowls, wind chimes, or soothing music on YouTube. Just playing them for a few minutes can be highly effective and boost energy and vibrations in your home.

11. Set Up a Home Altar 

Lastly, setting up an altar can be an excellent way to rid your home of negative energy and bring in positive energy. This altar can have items that are believed to bring good fortune, wealth, and safety. So you can keep items like candles, flowers, crystals, and literature as per your religion. 

Take time to sit by your altar, meditate, or reflect on your intentions. And regularly clean and maintain it by changing flowers or adding new items. This will keep the energy fresh and vibrant.

Summing It Up

Our living spaces are more than just physical structures; they also contain all sorts of energies, some uplifting while others not. But if you follow some of the simple practices mentioned above, such as opening windows to let the fresh air in, decluttering, and smudging sage, you can shift energy and invite positive energy and peace into your home. 

Remember that energy in your home is a reflection of your inner space. So don’t wait and take action! Choose a few techniques that resonate with you and start implementing them today! 

If you find this information helpful, don’t forget to check out my article How to Relax Your Mind to Sleep for the best research-based insights and tips!

FAQs

What are the signs of negative energy in a house?

Signs of negative energy include an unexplained sense of unease or heaviness in the atmosphere, clutter everywhere, persistent anxiety, and frequent arguments among family members. If there are some physical symptoms like constant headaches, fatigue, or insomnia, then it might also be a sign that there’s negative energy lingering around. 

How do I remove negative energy from my house?

There are many ways to remove negative energy from your home. They include opening windows and doors, cleaning up the mess, using salt to create a barrier against negativity, burning herbs like sage or palo santo, and placing houseplants for natural purification. 

What can I burn in my house to remove negativity?

Burning herbs like sage,  palo santo, sweetgrass, or cinnamon is an effective way to clear negative energy from home. When burning, be sure to focus on your intentions for removing negativity and allow the smoke to fill the space.

Which mantra removes negativity from house?

There are positive affirmations like “My home is a safe and positive space,” or, as per Vastu, repeating “O shanti”  can help shift the energy in your environment.

References 

  1. Arakelyan, Hayk. (2021). Negative Energy,Signs, Negative Environment, People and Health.. https://www.researchgate.net/publication/354161608_Negative_EnergySigns_Negative_Environment_People_and_Health
  2. Rogers, C. J., & Hart, R. (2021). Home and the extended-self: Exploring associations between clutter and wellbeing. Journal of Environmental Psychology, 73, 101553. https://doi.org/10.1016/j.jenvp.2021.101553
  3. Khan, R., & Kamal, M. A. (2023). Analyzing the Role of Indoor Plants in the Design of Interior Spaces. American Journal of Civil Engineering and Architecture, 11(4), 120–126. https://doi.org/10.12691/ajcea-11-4-3
  4. Ishaque, S., Saleem, T., & Qidwai, W. (2009). Knowledge, attitudes and practices regarding gemstone therapeutics in a selected adult population in Pakistan. BMC Complementary and Alternative Medicine, 9(1). https://doi.org/10.1186/1472-6882-9-32 
  5. Babakhani, R. (2017). Color and Light in Architecture and its Effects on Spirits of Space Users in a Psychological View. Journal of Architectural Engineering Technology, 06(01). https://doi.org/10.4172/2168-9717.1000184 

The post How to Clear Negative Energy from Home: 11 Simple Steps for a Peaceful Sanctuary first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/how-to-clear-negative-energy-from-home-11-simple-steps-for-a-peaceful-sanctuary/feed/ 0
Yoga for Emotional Release: 7 Poses to Help You Process Stuck Emotions https://www.thelifestylebook.com/yoga-for-emotional-release/ https://www.thelifestylebook.com/yoga-for-emotional-release/#respond Thu, 28 Nov 2024 10:00:00 +0000 https://www.thelifestylebook.com/?p=6597 The relationship between emotions and yoga is deeply intertwined. A consistent yoga practice cultivates a strong mind-body connection, allowing us to better understand ourselves physically, mentally and energetically. We consciously bring our awareness to our breath and to physical and mental sensations, a practice that we so rarely indulge in during day-to-day, busy lives. But...

Read the Post

The post Yoga for Emotional Release: 7 Poses to Help You Process Stuck Emotions first appeared on The Lifestyle Book.

]]>

The relationship between emotions and yoga is deeply intertwined. A consistent yoga practice cultivates a strong mind-body connection, allowing us to better understand ourselves physically, mentally and energetically. We consciously bring our awareness to our breath and to physical and mental sensations, a practice that we so rarely indulge in during day-to-day, busy lives. But what is yoga for emotional release, and can we truly use yoga poses to release trauma?

Does yoga release emotional trauma?

Not every yoga practice is the same. Some yogis delve into deep meditation, while others focus on a physically challenging Asana (pose) practice. In almost every case though, yoga leads practitioners to a much deeper understanding of themselves and the emotions they might have stored inside.

Author of The Body Keeps the Score and celebrated trauma expert Bessel van der Kolk, MD, outlined the evidence for yoga’s healing properties in an interview with Kripalu:

Our studies show that yoga is equally as beneficial—or more beneficial—than the best possible medicatons in alleviating traumatic stress symptoms. In the studies we did involving neuroimaging of the brain before and after regular yoga practice, we were able to show that the areas of the brain involving self-awareness get activated by doing yoga, and those are the areas that get locked out by trauma and that are needed in order to heal it.

This could explain why it is common to start feeling emotional after yoga, as many practitioners report, as you are unlocking areas of your body and psyche that are typically blocked off. In yoga we talk about Prana, the vital life-force energy. By moving our body in certain ways, we allow the Prana to flow freely, revitalising our energetical system and opening ourselves to the universe – which sometimes means becoming open to our own blocked emotions.

Where is trauma stored in the body?

Maybe you’ve been to yoga classes where the teacher has referred to emotions in the body. You might have heard them refer to emotions stored in shoulders, emotions stored in hamstrings, or how we can use yoga to release emotions more generally. But is there merit to this idea that trauma or other unpleasant emotions are stored somewhere physically?

We have all experienced it, right? For example, stress manifests in physical tension, the shoulders rising and the neck becoming stiff. Excitement gives us butterflies in our tummy. Anxiety can give us tightness in the chest and trouble breathing. This is not just anecdotal – studies show that these are common experiences across the world.

It is no wonder then that yoga’s comprehensive movement patterns, deep breathing exercises and conscious awareness and mindfulness stimulates and opens these areas of emotional harboring.

Which yoga is best for emotional release?

So, let’s unpack 7 of the top poses you can start with when exploring exercises to release trapped emotions. You can try these within a sequence or independently; mix and match the yoga practice to suit your unique mind and body, and begin to unlock emotions.

Remember to always practice safely, within your physical and emotional boundaries. It is not about how it looks or appears to the outside eye – your yoga practice is all about how it feels for you.

7 Yoga Poses for Emotional Release

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

emotional release yoga near me
yoga for emotional release and anxiety

A staple in almost every yoga Asana class, cat-cow pose is a great way to warm up and loosen the spine and whole back-body. A fluid movement, synced up with the breath, it lubricates tension that may have built up in the back and shoulders. Flowing through these postures a few times releases stagnant energy that’s built up through the spinal column. Try moving intuitively here, rotating the ribs and moving the hips in ways that feel good for you.

Alignment tip: Focus on stacking the joints in this posture to ensure proper alignment and safe practice. The shoulders should be on top of the wrists, and the hips on top of the knees. Find that aligned table top position before flowing through cat-cow.

2. Camel Pose (Ustrasana)

yoga for emotional release for beginners

Camel pose is a pretty intense heart opener, so approach with caution and make sure your chest, shoulders and spine are warmed up before attempting this pose. The backbend helps to stretch out the front of the body, opening the chest to the sky and therefore releasing tension stored in the shoulders. This posture helps to open up the breathing channels, expose the heart center and allow for our feelings of love, compassion and grief to come to the surface.

Alignment tip: Keep the hips pressing forward as though you are pushing them against the wall. This will keep the hips aligned safely over your knees and activate the glutes, therefore helping to protect the lower back in this intense backbend.

3. Pigeon Pose (Eka Pada Rajakapotasana)

yoga poses to release negative energy

Many yoga gurus and teachers refer to emotions stored in glutes and hips, and emotional benefits of hip openers in yoga. Pigeon pose is one of the most effective ways to target this area. Allow time in your practice to hold this pose for a while, breathing deeply into the stretched area, and surrendering to any emotions that rise up as you go deeper into the posture. Feel free to place a block or cushion under the active hip if you are tighter in this area – there is no need to stretch too deeply or feel any pain.

Alignment tip: Oftentimes teachers will say to have your shin bone parallel to the top of the mat. For many of us this causes strain in the knee joint and difficulty relaxing into the pose. Try drawing your front foot a little closer to your groin if needed.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

yoga emotional release hips

Supta Baddha Konasana, or reclined bound angle/butterfly pose, is a gentle way to open up the hips whilst finding relaxation. Close down the eyes and bring your awareness inwards when trying this pose. Opening the palms, hips and chest to the sky encourages a sense of vulnerability and openness, allowing for emotional surrender and the release of stress. Consider placing blocks or cushions under each knee to make this more of a restorative, Yin-type pose.

Alignment tip: Relax the skin of the face, the neck, the jaw and the space between the eyebrows. Often, without realising, we are holding tension in those areas. Consciously relax to receive greater emotional release benefits.

5. Bridge Pose (Setu Bandhasana)

feeling emotional after yoga

Bridge pose is another beautiful heart opener the stretches out the chest and shoulders, allowing for space in the ribs, lungs and heart centre. With supportive breathing and an inwards focus, suppressed emotions can start to release from the heart chakra. Also notice how the feet and shoulders are firmly rooted into the floor for a sense of grounding that promotes emotional stability. In combination, this can be a great yoga pose to release trauma.

Alignment tip: Squeeze the glutes to activate the legs and press the feet into the ground to properly support the spine. For a greater heart opener, try rolling the shoulders underneath your body and imagine the chest is being pulled towards the sky by a golden thread.

6. High Crescent Lunge (Ashta Chandrasana)

yin yoga for emotional release

A more active pose than some of the others on this list, high crescent lunge is another way to stretch tight hip flexors where emotional tension is often stagnating. Allow fear to melt away as you breathe into this strong posture. In this variation, we opted for hands bound behind the back, to gently open the heart as well. Grounding through the legs and lifting the heart fosters a sense of emotional balance and resillience.

Alignment tip: Tuck your tailbone under by gently activating your glutes to avoid compressing the lower back and causing any unnecessary tension and pain.

7. Upward-Facing Dog (Urdhva Mukha Svanasana)

exercises to release trapped emotions

A powerful heart opener, upward-facing dog expands the front of the chest and stretches the spine. Emotional heaviness and stress found in the shoulders can be released in this posture, and as we open our hearts and throats to shine forwards, we can breathe out grief and receive courage and strength. This is a go-to pose in any yoga for emotional release practice.

Alignment tip: Keep your shoulders pressed down away from your ears to avoid creating tension in the neck. You can keep the hips on the floor and lift the chest only slightly for a gentler stretch.

Finding Peace and Balance with Yoga for Emotional Release

So, now you have a great basis of yoga poses to release negative energy, open up to positive vibrations and add to your yoga for emotional release and anxiety practice. As we have learned, yoga and emotions are intricately intertwined, as at its core yoga is a journey towards our true selves, navigating through all the trauma and feelings along the way.

Yoga literally means ‘union’. The bringing together of the mind, body and spirit, and the oneness of ourselves and the universe. Emotional release is a key facet of this practice, as we shed the burdens of our past to better live in the present. The physical or Asana element of yoga is a tool that helps us on the greater journey towards emotional and spiritual transformation – towards union.

Looking for more yoga pose inspiration beyond yoga for emotional release? Check out our piece on Yoga for Anxiety – 8 Powerful Poses to Calm Your Mind.

References:

“Mind-Body Connection.” Yogapedia, Yogapedia Inc., www.yogapedia.com/definition/7116/mind-body-connection. Accessed 13 Nov. 2024.

van der Kolk, Bessel. “How Yoga Helps Heal Trauma: A Q&A with Bessel van der Kolk.” Kripalu, Kripalu Center for Yoga & Health, www.kripalu.org/resources/how-yoga-helps-heal-trauma-qa-bessel-van-der-kolk. Accessed 13 Nov. 2024.

Ali, Abrar. “Are Emotions Trapped in Your Body? Somatic Symptoms, Locations, and More.” Medical News Today, Healthline Media, www.medicalnewstoday.com/articles/emotions-trapped-in-the-body. Accessed 13 Nov. 2024.

“Prana.” Ananda, www.ananda.org/yogapedia/prana/. Accessed 13 Nov. 2024.

Sadhguru. “Daily Wisdom: Yoga Means Union.” Isha Sadhguru, Isha Yoga Center, https://isha.sadhguru.org/en/wisdom/video/daily-wisdom-yoga-means-union. Accessed 14 Nov. 2024.

“Yoga for Self-Discovery: How Asana Practice Enhances Spiritual Growth.” Warriors Divine, https://warriorsdivine.com/blogs/the-path/yoga-for-self-discovery-how-asana-practice-enhances-spiritual-growth?srsltid=AfmBOorIhoGgW_VAUJ5uCYIUOahKGjd7y2EBOr82uZHREWPlZbuv14HE&rb=o. Accessed 14 Nov. 2024.

The post Yoga for Emotional Release: 7 Poses to Help You Process Stuck Emotions first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/yoga-for-emotional-release/feed/ 0
17+ Fun and Healthy Wellness Activities for Kids to Enjoy & Benefit From https://www.thelifestylebook.com/wellness-activities-for-kids/ https://www.thelifestylebook.com/wellness-activities-for-kids/#respond Mon, 11 Nov 2024 10:00:00 +0000 https://www.thelifestylebook.com/?p=6409 Raising children in the twenty-first century is challenging. Social media and other technologies greatly influence their everyday lives. Therefore, a strong wellness foundation is among the most crucial things to impart to children for their development and healthy lives. The benefits of wellness activities for kids go beyond just immediate enjoyment. Children have better social skills,...

Read the Post

The post 17+ Fun and Healthy Wellness Activities for Kids to Enjoy & Benefit From first appeared on The Lifestyle Book.

]]>
Pexels

Raising children in the twenty-first century is challenging. Social media and other technologies greatly influence their everyday lives. Therefore, a strong wellness foundation is among the most crucial things to impart to children for their development and healthy lives. The benefits of wellness activities for kids go beyond just immediate enjoyment. Children have better social skills, balanced emotional fortitude, and improved physical strength with these.

Research has proven that children participating in wellness programs tend to have higher academic success rates, are more socially considerate, and enjoy better mental health. Engaging in wellness activities with children is the most entertaining method of serving their emotional and physical needs. The community, parents, and schools can collaborate to inculcate these wellness habits in kids from a young age.

Now, let’s enter the world of wellness! This blog reveals a variety of fun and intriguing wellness activities for kids across all boards. We have also discussed how these are applied in school, home, and community settings.

Wellness Activities for Kids: All Types

Here are some fun and effective wellness activities for kids that you can incorporate into your child’s routine:

Physical Wellness Activities

Physical wellness activities play a significant role in better health and development in children. A few of the physical wellness activities are listed below.

1. Active Outdoor Play

Encourage outdoor activities like playing tag games, running, and leaping. Children who take part in physical play develop strength, and coordination, and burn off excess energy to maintain an active healthy life.

2. Sports and Games

Engage your child in games, like tennis or swimming, or any team sport such as basketball, volleyball, or soccer. These activities develop resilience, and social skills while encouraging discipline, teamwork, and physical health in children.

Pexels

3. Dance and Movements

Dancing to their favorite music at home or in a structured class is also an excellent form to practice physical wellness activities for kids. Dancing enhances cardiovascular health and flexibility, apart from improving coordination, self-expression, and confidence.

4. Yoga and Mindfulness

Children develop increased flexibility and can experience relaxation and focus through the practice of yoga. Yoga with mindfulness practices could foster emotional well-being.

5. Martial Arts

It includes various techniques of taekwondo or karate, which simultaneously provide training for self-defense, discipline, and respect for others with enhanced physical fitness. Such exercises are helpful for kids to gain more focus and confidence, improve their physical strength, and teach them important life skills.

Activities for Emotional Well-being

Emotional wellness activities provide emotional resiliency in children, which is an essential ability that would help them sail through the challenges of life. Following are some of the best kid-friendly emotional wellness activities.

6. Mindfulness and Meditation

It is quite helpful to teach children how to rest their minds through mindfulness and meditation. This lays a very good foundation for emotional intelligence and self-regulation skills.

wellness activities for primary students
Pexels

7. Art and Creativity

By painting, drawing, and other means of creative expression, children can express themselves non-verbally in healthy ways.

8. Music

Learning to play an instrument or the simple ability to listen to music can allow kids to relax, experience happier moments in their day, and even concentrate more clearly.

9. Journaling

Children benefit from journaling as it gives them insight into themselves and helps them articulate their feelings. Journaling is proven to enhance self-awareness and emotional strength.

10. Nature Stay Time

When children spend time in nature, they become detached from daily hassles, are mentally refreshed, and feel calm. All these aspects are helpful for their mental well-being.

Group Wellness Activities for Kids to boost Well-being

Through group activities, children can learn about empathy, social well-being, and cooperation. Here’s how you may promote children’s group wellness activities.

11. Family Outings

Plan family outings to nearby parks, museums, or zoos to spend quality time with your family and give them lasting memories. Children are exposed to new experiences, and ideas while raising their sense of wonder and adventure.

12. Community Events

Fairs, festivals, and charity walks are great ways to meet and interact with neighbours and learn about the local way of life. Community activities help kids develop social skills, and a sense of belonging, towards the community.

wellbeing activities for kids
Pexels

13. Peer Playdates

These should be arranged so that children can interact with their peers and make friends. In such casual atmospheres, they learn how to cooperate, empathize, and take initiative in a playdate.

14. Family Game Night

Playing games together develops relationships within the family, encourages a bit of healthy competition, and even helps kids develop strategies and critical thinking.

Age-Specific Wellness Activities

Based on the requirements of each development phase in children’s development cycle, here are some best-recommended activities that are defined for specific age groups.

Preschooler Wellness Activities

Simple activities like dancing, singing, and playing with toys are highly suitable for preschoolers. Such activities allow the face of freedom and imagination and develop children’s motor skills, coordination, and rhythm. According to studies, early exposure to music and physical activity can enhance social interaction and language development.

Wellness activities for toddlers also include simple art projects, reading, and playing outdoors. Outdoor play allows exploration and discovery of things around them, builds basic muscle strength, and balances important factors for physical growth and development. While art projects allow children to express their feelings and stimulate creativity, reading aloud together fosters language skills and bonds while promoting cognitive and emotional development.

Primary School Wellness Activities

For Primary school children, more frequent physical education should be planned to instill a long-term love for staying fit, boosting stamina, and strengthening cardiovascular health. Sports develop social and teamwork skills, while art projects enhance creativity and problem-solving skills. Meditation and Mindfulness activities can help them stay calm and focused while outdoor physical activities burn off excess energy to maintain a balanced lifestyle.

Secondary School Wellness Activities

These include team sports, yoga, and meditation which offer mental and physical exercises to help secondary school students meet their developmental needs. Yoga and meditation will provide an opportunity for stress management, increasing concentration, and resilient skills at the most vulnerable stage of life. While team sports promote teamwork, leadership skills, and physical development.

Wellness Wednesday Activities for All Ages

A day of every week should be dedicated to taking care of oneself in care initiatives. All ages can have this dedicated day or a few hours on a specific day to involve them in wellness activities as per their age. Introducing the concept of Wellness Wednesday helps children develop a habit of keeping some time in their schedule for self-care and wellness activities. In such a competitive world, this habit can help them live a balanced life in their present and also when they are adults.

Winter Wellness Activities for Kids

Pexels

While winter brings unique challenges that require creative solutions, wellness activities for kids are useful year-round.

15. Challenges of Indoor Fitness

While winter may render outdoor activities, kids can still be active indoors by engaging in fitness challenges or mini-yoga sessions. Activities such as “indoor treasure hunts” provide a blend of fitness and problem-solving skills as children get to move around in search of hidden items.

16. Art Therapy

Children can also practice winter wellness through art. They can express their feelings through different art activities, such as painting or craftwork. Research shows that children’s emotional well-being is increased by involving in art, especially during winter when they tend to be less active in any outdoor activities.

17. Wellness Corner

Create a “wellness nook” with books, yoga mats, and other tools for relaxation in your home. Let kids spend some time each day doing yoga, reading, or simply relaxing. A wellness nook is a good way to remind oneself daily of the need to carve out time for self-care.

18. Sleep Schedule

A good sleep schedule is a must for children as it promotes emotional well-being. Sleep helps with keeping a good mood, memory, and attention. Relaxed music, writing in the gratitude diary, or reading bedtime stories help the children fall asleep and sleep well.

Benefits of Wellness Activities

Wellness programs for kids result in lowered anxiety, good academic performance, and high self-esteem. Some of the benefits of wellness can be examined below:

  1. Improved Energy and Physical Fitness: Wellness activities help kids maintain physical fitness and keep their energy throughout the day.
  2. Enhance mental well-being and reduce anxiety: More frequent engagement in wellness activities bolsters mental health due to reduced depressive and anxious symptoms.
  3. Improve Academic Performance and Cognitive Skills: Wellness activities build cognitive skills in terms of memory and concentration, hence leading to improved academic performance.
  4. Encourage teamwork and social interaction skills: Group wellness activities encourage teamwork and communication and develop pragmatic teamwork skills.
  5. Support body positivity and confidence: Children who are part of a fitness program will develop confidence and a good self-concept, which enables them to appreciate and take good care of their bodies.
  6. Improves Sleep Quality: Physical fitness in children ensures they sleep correctly during the night. They can control the sleep-wake cycle or circadian rhythm through exercise. Proper quality sleep is vital for growth and memory consolidation. It controls mood for general well-being.
  7. Increased creativity with more problem-solving potential: Music and art activities create and allow the full development of problem-solving abilities. Once children get the green light to express themselves freely and to think more creatively, such activities bring great enrichment to intellectual and emotional development.

Final Takeaways

Wellness activities for kids are pretty important to bring forth a wholesome lifestyle that contributes to overall well-being.

It’s a balance, achievable for schools, homes, and communities by threading the day with fitness activities, and emotional wellness practices. The simple ideas in this blog from “Wellness Wednesday” in the schools to sensory play for toddlers offer a broad base of ways to address multiple dimensions of wellness. These wellness habits serve as foundational tools on the path toward health and happiness for children while growing up. By embracing these wellness activities, children won’t simply grow but learn to thrive in all aspects of life.

FAQs

What activities support children’s emotional well-being?

Activities supporting children’s emotional well-being include mindfulness exercises, art and creative play, journaling, spending time in nature, and activities that encourage open communication (like sharing circles or storytime). These help children process their emotions, express themselves, and build mental and emotional strength and resilience.

What are some healthy activities?

Healthy activities range from physical activities like walking, running, and yoga to mental exercises like meditation, reading, and learning new skills. These activities promote an overall sense of wellness and help one maintain a balanced lifestyle.

What is a well-being activity?

A well-being activity is any activity designed to improve physical, mental, or emotional health. Examples are: practicing gratitude, meditation, socializing with friends, engaging in hobbies, and practicing relaxation techniques. The beauty of these activities is that they are intended to improve a person’s quality of life and promote a sense of fulfillment and happiness.

What are mental health activities for kids?

Mental health activities for kids can include mindfulness exercises, breathing techniques, playing games that encourage teamwork, journaling, and practicing gratitude. These activities help children learn to manage their emotions and build coping skills for dealing with stress.

What are mental wellness activities?

Mental wellness activities are exercises that support a healthy mind and emotional balance. These can include mindfulness practices, journaling, regular physical activity, engaging in hobbies, practicing gratitude, and connecting with others. Mental wellness activities are designed to reduce stress, improve mood, and promote a positive mindset.

References:

  1. Promoting 21st Century Health and Wellness Skills in Elementary School Children, Springer Nature Link, Patrick H. Tolan, Alexis R. Harris, Margaret Burchinal & Patricia A. Jennings 
  2. Centers for Disease Control and Prevention (CDC). (2023). Physical activity for kids. April 3, 2024
  3. Harvard Health Publishing. (2022). Yoga for school-age children. January 29, 2016
  4. Mayo Clinic. Children’s Center, how exercise benefits the body and mind, Jennifer O’Hara, July 8, 2022
  5. National Sleep Foundation. (2023). Sleep and its impact on child development. Danielle Pacheco (Staff Writer), Dr. Nilong Vyas (Pediatrician)
  6. Child Mind Institute. The impact of wellness programs on children’s mental health Rosa Klein-Baer

The post 17+ Fun and Healthy Wellness Activities for Kids to Enjoy & Benefit From first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/wellness-activities-for-kids/feed/ 0
Is Love Enough In a Relationship? An Expert Weighs In https://www.thelifestylebook.com/is-love-enough-in-a-relationship/ https://www.thelifestylebook.com/is-love-enough-in-a-relationship/#respond Thu, 31 Oct 2024 09:00:00 +0000 https://www.thelifestylebook.com/?p=6213 Love is often viewed as the only key ingredient in every relationship. That it is indeed the ultimate solution to all our relationship challenges. We often hear phrases like “Love conquers all” and “Love is all you need” but do they hold true? Is love enough in a relationship? Love can feel like the best...

Read the Post

The post Is Love Enough In a Relationship? An Expert Weighs In first appeared on The Lifestyle Book.

]]>
Is Love Enough In a Relationship
Source

Love is often viewed as the only key ingredient in every relationship. That it is indeed the ultimate solution to all our relationship challenges. We often hear phrases like “Love conquers all” and “Love is all you need” but do they hold true? Is love enough in a relationship? Love can feel like the best thing in the world, all-consuming and even thrilling at times. While love can be one of the most powerful emotions, it can also be overwhelming and, at times, insufficient.

Alternatively, did you ever feel like love is present yet something still feels off? It might have happened during a small argument that went out of control, during awkward silences where you felt emotionally distant, or miscommunication that led to frustration. Such situations raise a significant question, and may leave us wondering: is love enough to save a relationship? 

As relationship expert Jimmy highlights on Instagram, “Love will never be enough to save your relationship, at least not the way today’s culture has to find it.” While love is necessary, it can’t single-handedly hold two people together through life’s challenges. To make things work, you need a real connection, trust, intimacy, and safety. He emphasizes the importance of respecting, appreciating, and caring for each other in meaningful ways to sustain a relationship.

He also adds “Love’s not gonna be enough — how you love each other is what’s going to make the difference.”. Take a moment and reflect — do you truly value and support your partner? Do you actually care about the things they need from you? Reflecting on these questions might help you understand that love isn’t enough. 

For a long-term relationship, only mutual love is not enough. It’s just a table stake. There are other, more significant things at play.

This post explores the true meaning of love and relationships. We’ll also cover some crucial factors, beyond love, to build a strong, lasting relationship.

What is Love?

Love is often painted as a powerful force, an unstoppable emotion that can win anything. But does it? Is love enough to hold a relationship together? Many of us romanticize love as an exciting feeling but in reality, it is more than mere infatuation.

Love isnt enough
Source

Belle Hooks describes love in her book, All About Love: New Visions, as a foundation for happiness, self-esteem, empathy, and societal equity. She explains,

“To truly love, we must learn to mix various ingredients – care, affection, recognition, respect, commitment, and trust, as well as honest and open communication.”

True love is not about how you feel, it’s about the things you do to make your partner feel special. It is about constantly thinking of your partner’s well-being while still maintaining yours. 

Love is when you stand side by side with your partner through difficult situations. When you start feeling things beyond jitters and romantic gestures, that’s when real love comes through. You may start putting effort into communicating, listening, and seeing your partner for who they are.

Related Article: How to Support Your Partner Through Hard Times: 7 Practical Tips

Why Love Is Not Enough to Sustain a Relationship

On its own love is a powerful feeling, but it cannot form the entire foundation of a successful relationship. Even true love needs support. It isn’t enough to overcome challenging situations that life throws at your relationship. It’s about how you react, how you understand things, and how committed you are to resolving conflict and life’s happenings.

For example, if there are trust issues, suspicion and doubt may cloud your relationship. A lack of respect in a relationship may result in resentment. And without honest communication, your partner may take things the wrong way, leading to confusion, frustration, and fights. 

Love requires a strong basis to thrive. Without it, both partners will suffer and feel unsafe and undervalued. Even though we want to believe love alone can carry us through, it is not enough to sustain a relationship.

Related Article: The Powerful Effects of Self-Love in Your Relationships & Overall Wellbeing

How to Know When Love Isn’t Enough?

Sometimes, love makes people believe that all is well and everything is on track but later down the road, cracks start to show in the relationship. Here are some signals indicating that a relationship’s foundation is rocky.

Trust Issues

Trust can make your relationship feel more safe. When it is broken, the foundation of your relationship starts to crumble. The reason can be any, be it secrecy, dishonesty, or constant disappointments. If you are constantly skeptical of your partner’s actions or questioning their intentions, it doesn’t matter how strong your bond is, love will feel shaky. In such cases, love won’t bridge the gap trust issues can create.

What is love?
Source

Mutual Respect

People may argue or disagree, but most of us overlook respect in a relationship. Lack of respect can easily imbalance even the strongest relationships, resulting in one person feeling neglected or undervalued. When there is no mutual respect, be it communication, decision-making, or routine interactions, it’s time you understand that love alone won’t sustain the relationship.

Financial Outlook

If anyone tells you that ‘love can overshadow money,’ it’s not true. Money plays a crucial role in holding a relationship together. A study shows that financial conflicts are one of the most significant reasons for divorce whether it’s a different take on spending, saving, or handling debts. Love may heal some of these conflicts, but incompatible financial priorities can seriously affect even the strongest relationships.

Mutual Relationship Goals

When a couple shares common interests and relationship goals, their relationship is bound to thrive. However, if one partner thinks career is more important while the other prioritizes marriage, the different life goals may strain their bond. Love needs mutual vision and values to thrive, and if that’s missing, you’ll know that love isn’t enough.

Infidelity

When unfaithfulness enters the picture, it shatters almost everything between —trust, physical bond, and emotional connection. Even if everything is forgotten and forgiven, the pain, the knot created by infidelity causes emotional stability and rift. While some partners cope with cheating through strong commitment or seek healthy relationship advice, others may find betrayal too significant a hurdle that can’t be mended with love alone.

Related Article: Why Knowing Your Attachment Style is Key to Healthier Relationships

How Can You Make Love Truly Meaningful?

As Jimmy wisely puts it, “…relationship success has nothing to do with your intentions. It has everything to do with humility and putting aside your ego, becoming a team together…” This means love shouldn’t be a one-sided thing, a couple must work together and understand each other’s emotional needs to make it truly meaningful.

Care & Compassion

Consistent care and compassion are key to having a healthy relationship. Be there with your partner during times of need, reciprocate their feelings, and hold their hand tight when challenges knock on your door. The idea is to create a safe space where you both feel valued and loved and emotionally close.

Recognition & Appreciation

Recognize their efforts and appreciate them. Telling them about their unique qualities and strengths is important to build a strong bond. Take time and say “thank you.” It will make them feel valued and create a positive surrounding where your bond can thrive.

why love is not enough to sustain a relationship
Source

Respect & Boundaries

The foundation of every relationship is respect. So, honor each other’s boundaries and make sure that you both feel safe and comfortable expressing your needs. When boundaries are respected, it builds trust and leads to powerful emotional connections.

Commitment & Accountability

In any relationship, commitment and accountability go hand in hand. Start taking responsibility when you mess up. When you accept your mistakes and work together to make things right, it strengthens your love for each other and proves that you are willing to walk the extra mile for your partner’s happiness.

Related Article: How Fear of Loneliness is Keeping You Stuck in an Unhealthy Relationship

Final Thoughts

Love is when you’re willing to be your partner’s strongest support system, greatest advocate, and biggest cheerleader. It requires patience, a lot of it, and a deep belief in them. However,  many people in a relationship take the quote ‘We accept the love we think we deserve’ too seriously. They want their partner to embody the version of love that only exists in their imagination — often idealistic and unrealistic. This shakes things up and overshadows the sense of accepting each other for who they are.

So, the next time ‘Is love enough in a relationship?’ crosses your mind, tell yourself: Yes it is, only when combined with other important aspects as mentioned in the blog. Remember, love alone can never make a mark, but when nurtured with trust, compassion, respect, and clear communication, it can even turn around raging storms.

FAQs

Does a relationship only need love?

Although it is the main ingredient, but alone, love is not enough to sustain a relationship. For a relationship to thrive, it requires trust, respect, mutual understanding, and support through ups and downs.

Is love enough to marry someone?

While love is indeed important, it’s not the only aspect to consider when marrying someone. Factors like mutual relationship goals, shared values, compatibility, etc. are equally crucial to building a long-lasting relationship. So, if you think that love is enough in a marriage, think again.

What if you are in love but the relationship is not working?

Picture this: You and your partner have unresolved issues, lack of communication, and conflicting opinions. In such cases, love may not be enough to hold things together. Once you are mutually ready to work on these challenges, you can lay the foundation for a healthy relationship.

Can a broken relationship be fixed?

Absolutely! It’s very much possible to fix a shattered relationship. It all depends on how willing and committed you and your partner are to resolve your issues. Try to bridge the communication gap, rebuild trust, and opt for professional counseling. Seeking healthy relationship advice can really help in the healing process.

References:

Peetz Johanna, Meloff Zoe, and Royle Courtney. “When couples fight about money, what do they fight about?”, https://pmc.ncbi.nlm.nih.gov/articles/PMC10632137/

Heintzelman Ashley, Murdock Nancy, Krycal Romana C., and Seay Larissa. “Recovery From Infidelity: Differentiation of Self, Trauma, Forgiveness, and Posttraumatic Growth Among Couples in Continuing Relationships”, https://www.researchgate.net/publication/261627709_Recovery_From_Infidelity_Differentiation_of_Self_Trauma_Forgiveness_and_Posttraumatic_Growth_Among_Couples_in_Continuing_Relationships

The post Is Love Enough In a Relationship? An Expert Weighs In first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/is-love-enough-in-a-relationship/feed/ 0
How to Feel Safe in Your Body — Tips to Regulate Your Nervous System https://www.thelifestylebook.com/how-to-feel-safe-in-your-body/ https://www.thelifestylebook.com/how-to-feel-safe-in-your-body/#respond Mon, 21 Oct 2024 10:00:00 +0000 https://www.thelifestylebook.com/?p=6022 A lot of things can turn your brain into a noisy place — fear, stress, trauma, or even your day-to-day activities. And before you catch the drift, you find yourself overthinking about anything and everything. You feel disconnected from yourself and feel like your body is betraying you. Your heart starts racing for no goddamn...

Read the Post

The post How to Feel Safe in Your Body — Tips to Regulate Your Nervous System first appeared on The Lifestyle Book.

]]>
Source

A lot of things can turn your brain into a noisy place — fear, stress, trauma, or even your day-to-day activities. And before you catch the drift, you find yourself overthinking about anything and everything. You feel disconnected from yourself and feel like your body is betraying you. Your heart starts racing for no goddamn reason, and suddenly, you question yourself, “Why do I feel so unsafe in my body?”

Does this situation sound familiar? You’re not alone.

Feeling safe in your own body sometimes feels like a distant dream. It happens for a number of reasons, be it an overwhelming moment at the workplace, rocky relationships, or physical discomfort. These feelings get a hold of you when they are least expected, and getting out of them seems almost impossible. 

But you know what? You don’t have to stay or feel that way. When you feel yourself getting caught up in the whirlwind of overthinking, tell yourself, “It’s not me, it’s my brain acting up— and I can control it.

Why You Don’t Feel Safe in Your Body

Before we talk about how to make your nervous system feel safe, let’s understand the difference between a regulated and a dysregulated nervous system.

Do you ever feel like your body’s stress response is out of control? Do you feel overly anxious or even numb and react to routine activities like they’re a do-or-die thing? Trust me, there are a lot of people feeling that way. The feeling that your emotions are running the show instead of you is pretty common. These are some of the symptoms of emotional dysregulation.

Now, why does this happen? Dysregulation means when your nervous system constantly sends distress signals to your brain, making you feel uncomfortable and catastrophic even in minor situations. Rather than feeling safe or at peace, your body shifts into survival mode, trying to shield you from perceived threats — threats that are not actually present. This explains why situations like a small disagreement or the fear of missing a deadline can make you feel as if your whole world is turning upside down.

On the flip side, when your nervous system is regulated, it brings your body back into balance and makes you feel grounded. The regulation allows you to handle everyday stressors — work pressure or personal conflicts — without feeling anxious or overwhelmed. It helps you calm down your nervous system, making you feel safe in your body. You start processing your emotions in a healthy way, making informed decisions, and regaining control. In this state, you create a safe space for yourself and don’t feel the need to run from your feelings. If you are able to do that, that’s when true body healing starts. 

Now let’s understand how to make your nervous system feel safe and ultimately, feel safe within yourself regardless of external circumstances and past traumas.

Tips to Regulate Your Nervous System

Let’s explore some of the proven tricks to relax your nervous system and settle down instantly. These powerful techniques work best at managing stress and anxiety from childhood trauma. So, to feel safe within yourself and be able to control your triggers, it is essential to stay open to these tips.

Source

Notice that You Feel Triggered

Easier said than done, right? But when you get triggered by something, notice it and accept it. This will help. As soon as you start heeding what sets off your triggers, you will catch them faster each time than you did before. 

The idea? Once you realize that you are triggered or dysregulated, you will become more aware of your emotional and physical imbalances and learn to manage them before they get worse. Don’t be a jumpy cat and start confronting people or making big decisions. Give yourself a break and wait for your nervous system (aka brain) to get stable after you have processed the trigger.

Say What You Feel

Noticed it? Good! Now acknowledge it and say to yourself “Yes, I’m feeling triggered.” You don’t have to specifically tell other people what you are feeling, it’s about you recognizing that something is indeed affecting you.

Simply saying it in your brain will help you differentiate between the triggered part of you and the one that knows how to react in that situation. This will help you get back in gear and give you time to process your thoughts and emotions more effectively.

Make Sure You’re Safe

First things first, stop whatever you are doing and ensure your safety. If you are driving, pull over. If you are a part of a heated conversation, hit the pause. Get into the “I want to continue this, but I need a moment for myself” mode. There is no reason to feel bad doing so, you are giving yourself time to settle down or re-regulate. 

Moreover, if you are getting this urge to keep doing whatever you are doing, remind yourself that it’s not you—It’s the trigger talking. In such situations, you must give yourself more time to relax to feel safe in your body.

Breathe Your Way Back

Breathing can take away stress and calm you down. So, take 10-12 slow, deep breaths because they will activate your body’s natural relaxation responses. While this practice is probably a known fact, a quick reminder can be helpful.

Now how to do it! While breathing, push your tongue against the back of your teeth. I mentioned this because it will bring more awareness to your body and locate your sense of presence. It’s an easy technique to reconnect yourself to the central part of the body, bringing a sense of self-awareness back into your body.

Related Article: Breathe Your Way to Better Health: Benefits of Breathwork and How It Works

Sing, Hum, or Whistle

Yes, yes, I know some of you might find it a bit weird but singing and humming help reduce stress, promote calmness, and boost your overall well-being. 

Whether it’s belting out your favorite song, singing in the shower, starting your morning with a few minutes of humming, or practicing mindful melodies — all these practical activities can do wonders for your nervous system. Singing, humming, and whistling help you take slower, deeper out-breaths, which shifts your mind into a more relaxed, happier state and power up your spirits.

Grab Some Protein

According to a study, under acute stress conditions, the human body craves carbs and sugary content. But actually, it’s the protein that helps you feel relaxed and grounded. Protein-rich foods stabilize your mood and energy levels and reconnect you with your body.

So, the next time you feel triggered or stressed, treat yourself with nuts, yogurt, or some eggs to help you feel more centered. 

Source

Take a Cold Shower

Save this technique if you have a full-blown meltdown — you can get a reset of your brain by taking a cold shower. Now, I’m not saying jump into an icy cold like you’re training for a polar plunge—  just that “oh my God” kind of cold that wakes up your nervous system.

Remember, it’s not just a mood lifter, cold water gives you an abundance of energy boost. A cheap, powerful, and an easy technique to get your spirits up.

Nature

I love this one personally. Stressed or not, green spaces work wonders. They have the ability to bring a sense of indescribable calmness— it’s like nature’s own version of a deep breath. According to research, taking a stroll in nature, compared to urban walks, can significantly reduce stress hormone cortisol by 12.4%, sympathetic nerve activity by 7%, and heart rate by approximately 6%.

So, indulge yourself in activities like gardening or bird-watching. And if stepping outside is not feasible, looking out the window can still help. The idea is to connect with nature and find your inner self. These activities will not just decrease your anxiety and stress but also help you feel safe in your body.

Final Thoughts

With these techniques, you are ready to tackle any emotional trigger that comes your way —  be it the loss of a job, the death of a loved one, or as little as getting a parking ticket or the nervousness before a Zoom interview. Having these tips at your fingertips can help you get back on track and feel safe in the world around you.

The sooner you acknowledge your triggers, the faster you can overlook the things that set them off, and you can quickly regain your footing. As a result, you can use your focus on other important things. Once you get a hang of it, life will be easier and freer for you, and you can make decisions confidently. That’s when you can truly feel safe in your body.

Never forget that healing is very much possible. The only thing is going in the right direction.

In the end, I’d like to add a question for you. If you were good at re-regulating your nervous system, what difference it would have made in your life?

FAQs

What are the signs that show that my body is experiencing dysregulation?

Signs of dysregulation vary from person to person. Some may feel heightened anxiety, racing heart, or feeling overwhelmed even with daily tasks, while others may feel disconnected from their bodies or undergo emotional breakdown. If any of these signs fit your situation, use the above-mentioned techniques to feel more grounded.

How can I create a safe space for myself when I feel dysregulated or triggered?

As mentioned in the post, the first step to creating a safe space is to notice your triggers and accept them. Try to remove yourself from the situation and practice grounding techniques like deep breathing, humming, or start doing activities that you love. This could include gardening, listening to your favorite singer, meditation, or simply taking a stroll in nature. All these techniques can help revitalize a sense of safety in your body.

Does nutrition play any role in feeling safe in my body?

Indeed, and a very significant one! Foods packed in omega-3 fatty acids (fish, chia seeds, flax seeds, etc.) have been linked to reducing stress levels. Protein-rich items help balance blood sugar levels, regulate emotions, and reduce cravings for sugary food, improving mental health and overall well-being.

How can I feel safe in my body by practicing mindfulness? 

Mindfulness is the process of paying attention to the present without judgment. Techniques include mindful breathing, meditation, or a body scan in order to reconnect with your body and emotions.

For example, during a body scan, you systematically pay attention to different parts of your body, acknowledging any tension or discomfort. This practice can help you cultivate awareness and promote a sense of safety, making it easier to manage stress and anxiety.

References:

Thompson Ross A., “Emotion dysregulation: A theme in search of definition”, https://pubmed.ncbi.nlm.nih.gov/31030684/

Sheppes Gal, Suri James, and Gross James J., “Emotion regulation and psychopathology” https://pubmed.ncbi.nlm.nih.gov/25581242/

Lemmens Sofia G., Born Jurriaan M., Martens Eveline A., and Martens Mieke J. “Influence of Consumption of a High-Protein vs. High-Carbohydrate Meal on the Physiological Cortisol and Psychological Mood Response in Men and Women”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033415/#:~:text=Firk%20et%20al.%20[20]%20showed%20that%20intake,dampened%20the%20cortisol%20response%20to%20acute%20stress 

Park Bum Jin, Tsunetsugu Yuko, Kasetani Tamami, Kagawa Takahide, and Miyazaki Yoshifumi. “The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793346/

The post How to Feel Safe in Your Body — Tips to Regulate Your Nervous System first appeared on The Lifestyle Book.

]]>
https://www.thelifestylebook.com/how-to-feel-safe-in-your-body/feed/ 0