Managing Your Physical State and Physical Health In Times Of Crisis

Taking care of your body is an essential part of caring for your overall well-being. In fact, physical health and mental health are closely related and tend to affect one another. Optimal physical health is difficult to achieve without mental health and vice versa. Physical health not only refers to exercise, it includes conscious choices that one can make to avoid diseases and live a balanced life. When times are hard, stress, anxiety and fear can weaken us physically and mentally. These lifestyle choices are important for managing your physical health, especially in times of crisis. 

 

Staying physically active is a lifestyle choice that is beneficial in many ways. Not only does exercise make your body stronger, it can lower blood pressure, improve circulation and prevent osteoporosis. Ultimately, helping you live longer. As stated, physical activity can also lead to mental health improvements such as, energy and mood boosts, improvement in self image, better sleep and stress management. All of these benefits will aid in overall health. Making you more equipped to take on tension that tough times bring.

 

Eating right and staying hydrated will positively influence your physical health as well. Stay away from fast food and prepackaged and overly processed foods as much as possible. Rather, try to focus fresh food with an array of colors. Colorful fruits and vegetables offer the antioxidants needed to help your body fight against cancers, heart disease and hypertension. For example, leafy greens, berries, bell peppers, carrots, broccoli and cabbage. Eating a rainbow of foods will help your body stay physically strong and boost your immune system.

 

Drinking ample amounts of water will also help aid in weight management, kidney function and overall mood. 

 

Finally, get a good night’s sleep. It’s recommended that adults get at least seven to nine hours of sleep per night. Staying on a sleep schedule also helps. The body relies on sleep as a time to repair muscles and organs as well as to reset and file away memories. Being well rested will help with cognitive and immune system function.

 

It’s clear that managing physical health has many components and is closely related with mental health. Both are equally necessary for us to be in the best shape possible to take on life’s stressors. Whatever the crisis may be, if physical health is managed properly, we have a better chance of dealing with it and coming out of it in the best position possible.

Managing Your Mental State: When Times Are Tough or Through Adversity

Managing your mental state is an ongoing and complex job. There are so many things that can negatively affect us daily. Ranging from small inconveniences to larger, more involved problems. Our state of mind is a compilation of our past, present and future thoughts and feelings. When times are tough, whatever the reasons may be, managing your mental state is more important than ever. 

 

Self awareness is first when it comes to managing mental state. When you understand how you feel, where those feelings are coming from and why you have those particular feelings, then can you begin to manage your mental state. This is much easier said than done for most people and that’s perfectly normal. A counselor or psychologist may be able to help you understand your feelings more in depth. Talking with someone objective to help put your feelings in perspective is extremely beneficial as well. Once you identify why you feel a certain way, you can begin to understand your feelings and manage them in a positive way.

 

Mindfully breathing is a powerful calming tool.  Breathing in through the nose and out through the mouth will slow heart rate and curb anxiousness. Moreover, meditation will aid in clarity of mind. Fifteen minutes per day to sit in silence and clear your head does wonders for your mental state. Positive affirmations also enhance one’s state of mind. Positive affirmations are positive phrases you repeat to yourself daily. Try talking to yourself in the mirror in the morning. Tell yourself things like, “I am confident.” or “I am relaxed and at peace.” These positive affirmations will sink into your subconscious mind. Over time, you will start to believe the positive statements you have repeated to yourself. You can change your cognitive patterns away from negative thinking.

 

Don’t give in to the quick fix of self medication. Using alcohol or drugs is not uncommon when people want to make themselves feel better. But when faced with adversity, adding mind altering substances will enhance negative feelings. Stay sharp and in tune with yourself. So that you are able to be positive and consciously manage your feelings.

 

Staying on top of your mental health is not an easy task. When faced with challenges throughout life, remember there are tools that can be utilized. Actively managing your mental state will result in a more self aware, calm and happier you.

Set Yourself Up For Future Success During Or After A Crisis

Life is full of surprises. Some are positive; some can prove to be more challenging. It’s the reaction to the unknown that defines us. Crises are subjective, unplanned and can range from a small occurrence to something catastrophic. Although we may not know when change is coming, we can be prepared for some of it with just a little bit of forethought. There are several things you can do to set yourself up for success after a crisis.

 

Don’t live outside your means. Living paycheck to paycheck is difficult and takes an emotional toll. But, scraping to make rent or mortgage, bills etc. becomes even more stressful when there are other struggles going on in life. There are some steps you can take to live within your means. Downsizing your home can help reduce your monthly payments and give you some ability to save more. Make a budget and stick to it. When formulating the budget, take a close look at your spending habits. You can save by cutting out eating at restaurants, cable tv and entertainment costs. All of this will help set you up to be more comfortable in the future, when the unexpected happens.

 

There are some useful pastimes you can take up that will enlarge your life skill set and ultimately help set you up for future success. Gardening is fun and has functionality. Growing some of your own food will help you financially as well as ensure you always have something to eat. There are plenty of herbs, fruits and vegetables that are easy to grow and require a relatively small amount of space. Learning to sew is another way to cut costs. You can do your own alterations, pillowcases and other useful household items and maybe even your own clothes.

 

Finally, take care of yourself. When you are physically and mentally healthy, you are more equipped to take on any challenge that comes your way. Regular exercise is important and doesn't have to break the bank. It also aids in reducing stress and getting a good night's sleep. You can also try fifteen minutes of relaxation and mindfulness to help your brain unwind and begin the morning with clarity. This will help your mental state, making it easier to take on challenging situations.

 

Hardships are a part of life. Planning ahead and bettering yourself will drastically increase your chances of success on the other side of a crisis.  

Becoming More Mindful By Slowing Down on Immediate Gratification

Immediate gratification is defined as the desire to experience fulfillment without delay. In today’s world, it’s more attainable than ever. Some common instances of how some people allow themselves immediate gratification are with food, shopping and entertainment. It’s human nature to want something good and not want to wait for it. But, there’s such a thing as too much of a good thing. Being conscious of how much immediate gratification we allow ourselves and then slowing down on it has some perks. If we take the time to ask ourselves what we really need and want and if we’re willing to wait for it, we can become more mindful and productive. 

 

Overconsumption of food, as well as the type of food Americans tend to reach for is a common topic in the US. Almost all of us are guilty of it. After a long day at work or taking care of our kids, it’s often easier to stop at the fast food drive thru for dinner. But, just as well known as these facts are, it’s as well known that fast food type foods aren’t good for us. Instead of the immediate gratification of the easy meal, we can make the mindful decision to choose our health. All it will take is a little planning ahead to have a healthy and satisfied meal already prepared at home. By consciously choosing to not give in to the immediate gratification some foods provide, we will be healthier.

 

Shopping is another way people achieve immediate gratification. It feels good to buy something that we want, or that is a good deal. With the boom of online shopping, it’s as easy as a click away. Do we really need all of these “things”? Simply being mindful of spending habits can help save money. Financial stability is more important than the “next new thing”.

 

Entertainment is immediate too. Almost everyone has a smartphone. The internet is at our fingertips at all times. It’s not uncommon for people to be on their phones constantly checking social media sites or playing on gaming apps. If we are able to put the phones and computers down and actively engage, we will build stronger, more meaningful, productive relationships. 

 

By being mindful of our urges for immediate gratification, we can curb them. We can take a front seat in decisions that affect our lives. Immediate gratification is so easy, especially in this day and age. But easy is not always best in the long run.

Food and Finances: Where To Turn When You Need Help

These days, many families are finding themselves in difficult financial situations, whatever the cause. Tough questions such as, can we pay our rent or mortgage this month, will we be able to pay our utility bills, will we even have enough for groceries are being faced regularly. There are a few small things that people can do to help get through this hard time.

 

Growing your own food may help, even if it’s just a little bit. Obviously, the amount of space you have may dictate how much you can grow. But, even in a well-lit window or a small terrace, you should be able to have containers with some produce. Things like lettuce, tomatoes, bell peppers, green onions and strawberries are fairly easy to grow and don't necessarily require in-ground planting. This may save some money and provide some food without having to put much money out to get started.

 

Something else you might try if you don’t already is couponing. There are coupons in the grocery store circulars, manufacturers coupons that you can find online and now there are couponing apps as well. One of my favorite couponing apps is Ibotta. It’s super easy to use and usable in almost every major grocery store. You get money back on the app and you’re given choices on how to use it. You can convert your money to your Amazon account or a gift card or have it transferred to your PayPal account. 

 

If you’re truly wondering if you can pay the mortgage or your bills next month, give the companies a call. Some mortgage companies will be able to let you defer payments for a while. Most credit card companies will give a grace period or even put your account on hold so that payments can be missed without penalty and in some cases not charge any extra interest for a period of time. It’s very important to note however, that if you are going to differ payments, that you completely understand the terms, so that you avoid surprises in the future. You’re not alone in needing help, so don’t feel awkward about asking for it.

Thrown Into Schooling at Home

Finding yourself thrown into schooling the kids at home can be an overwhelming experience. It can also be rewarding. Whatever the reason why you’ve made the change to homeschool, it’s definitely an adjustment.

 

The prospect of staying home from work to not only care for your children, but to now be responsible for their education is quite overwhelming to most parents. Rightfully so, because raising children is not an easy job on its own. Besides the usual tasks that come along with parenting, can we handle being their teachers too? Take a deep breath, parents, we can do this! We were our children’s first teachers when we taught them to walk, talk and their numbers and colors. We can do this too! Implementing a few tricks will make schooling from home go more smoothly.

 

One of the things that may help both you and your child as they learn virtually from home is to stick to a schedule. Waking up early and at the same time every day to start school, even if it’s from home can help both you and your child feel more organized and in control. Children crave a stable and predictable schedule and this will set them up for success.

 

Limiting recreational screen time is important as well. Schools will need to rely on computers for communication with students using tools like Google Classrooms and Zoom. There is already going to be a lot of screen time needed for learning. So, when they are not on the computer doing school work, find other ways to entertain them. Go outside, ride bikes, go for walks, and go swimming. Remember to get that recess time in. Running around and getting their energy out will help kids be able focus on their school work later?

 

Lastly, try to remain calm and give yourself a break. Most of us are not trained teachers. But we can help guide our kids through this unpredictable time in a manner that is helpful to them. When tensions rise, and surely, they will, take a time out for yourself to cool down, go to another room and breathe. It’s important to remember that kids will be stressed or anxious too, so try to give them a break as well. With time, it will get easier. Putting use to these tips will help you and the kids get through the adjustment period. Homeschooling will feel natural before you know it.

Changing Your Mindset: Attitude is Everything

Keeping a positive outlook can be a struggle during times of uncertainty and understandably so. It’s easy to feel surrounded by doom and gloom when you’re virtually sequestered. Making things even more difficult is the constant flood of information coming from the news and social media sites. It’s important to take your mental health seriously, and mindset seems to be the key. There are two camps out there when it comes to mindset during challenging times. Some people are able to focus on the positives, while others seem to be more challenged to keep a productive, positive mentality.

 

This “new normal” that we’re facing comes along with all sorts of new ways of living. Attitude can really be everything when it comes to a healthy mindset. We are asked to change our behavior and how we interact with others. This can feel isolating. But, what about thinking of it as an opportunity to spend much needed quality time with your immediate family. Maybe you find yourself unexpectedly out of work and home with the kids. You could give in to the worry and let it stress you out. Or you can use this extra time spent with children and bring the family closer. Try making it a fun experience to remember! Not all learning is done in the classroom or behind a computer screen. How about taking the kids outside for a nature walk to collect leaves or flowers and then label them. Or, try a homemade weather station, where they measure and record the daily temperature, rainfall and humidity. There are plenty of resources out there for fun, active learning ideas.

 

Another way to keep positive is to try and unplug. It’s necessary to take a conscious step back from the tv or computer screen. Try not to let yourself be inundated with negative news 24/7. Remember, there are still good things happening in the world. Maybe search for some funny cat videos to watch, or Facetime with friends and family. Do something to make yourself smile. 

 

Sometimes something as small as what you’re wearing can make all the difference in how you feel. Even if you’re working from home now, getting up and getting dressed as if you were headed to the office, may give that needed mood boost and positive motivation. Achieving a positive outlook can be as simple as daily positive affirmations. Find what works best for you. 

 

Giving yourself a mood-makeover is something we can all do to help ourselves stay focused on the positives during this time of uncertainty. Remember, no one is perfect. So, if you feel yourself starting to slip into negative thinking patterns, try making a conscious effort to rearrange your mindset. A positive attitude can go a long way!

The Benefits of Practicing Mindfulness

Let’s talk about mindfulness for a moment. Simply put, mindfulness is about paying attention and living in the moment. Think of it as taking the time to stop and smell the roses. It’s about cutting out the distractions and noise. It’s about choosing to focus on something in particular. 

 

There are some big benefits to practicing mindfulness. Top among them is of course feeling less stressed. One of the reasons we feel stressed is because we are pulled in many different directions and are constantly bombarded by new information, media, and demands. Practicing mindfulness allows you to tune out the noise and give your mind a break. This in turn will help you relieve stress and by making mindfulness part of your daily routine, you can start to permanently reduce stress and negate some of its negative side effects. 

 

Practicing mindfulness doesn’t have to be hard or complicated. You don’t have to get into any long mindfulness meditations, unless you want to. You can start with some very easy and simple things. Let’s take mindful eating for example. Instead of eating in front of the TV or looking at your phone while you munch on a slice of takeout pizza, try this instead. Get out a plate and put your food on it. Arrange the slices of pizza and maybe add a small side salad. If you’re feeling fancy, grab a knife and fork. Sit down at the table and put your phone away. Focus on the food. What does it look like? What does it smell like? How does it taste? Savor each bite and pay attention to how your body is starting to react. Not only is it a great way to destress, you’ll find you’ll get a lot more out of each meal and this type of eating tends to keep you from overindulging. 

 

Another great way to practice mindfulness is with a mindfulness meditation. Focus on your breathing and notice how the air rushes in and out of your lungs, what it feels like to have it move in through your nose and out through your mouth. Pay attention to the rise and fall of your abdomen. 

 

You can practice mindfulness anytime, anywhere. The hardest part is remembering to do it. Create one or two small rituals for yourself that focus on mindfulness. Maybe it’s a simple meditation in the morning, or really paying attention to that first cup of coffee. Maybe it’s going for a stroll after dinner by yourself where you can practice being mindful of your surroundings and the beauty you encounter. Give it a try and start to reap the many short and long-term benefits of practicing mindfulness.

 

Embrace the Fun - How Hugs and Laughter Help Reduce Stress

In one of my previous posts about reducing stress, I briefly mentioned the benefits of hugging and laughter to help reduce stress. They are such fun, easy, and powerful techniques that anyone can do just about anywhere, I thought it was time to dive a little deeper and look at why they work and how we can actively start using them to reduce the negative effects of chronic stress. 

 

Let’s start by talking about hugs. Have you ever noticed how a good hug will make you feel better? It calms you and changes your entire outlook on the world and whatever it is that’s been upsetting or stressing you out. Turns out there’s some science behind hugs and a reason we start to feel better. 

 

There are measurable effects on your heart and on the stress-level of your brain activity when you hug and those benefits will ramp up significantly around the twenty second mark. As an added bonus, your body will release oxytocin, a feel-good hormone. It’s no wonder your whole outlook starts to change after a good hug. 

 

Start to hug your loved ones or your favorite pet more often and when you do, try to hold the hug for at least twenty seconds. Don’t be creepy about it, but if you’re comfortable - and you should be if you’re sharing a long hug - tell the other person about the benefits of these longer hugs. Before long it will become second nature and you’ll both continue to reap the rewards. 

 

When hugging isn’t an option, or if you don’t enjoy them, give laughing a try. It relieves tension and reduces stress. As an added benefit, you’re drawing more air into your lungs, resulting in more oxygen being delivered to your heart, brain, and other important organs. Laughing often can even improve your immune system. 

 

Put on a funny movie, watch a TV sitcom, read some funny cartoons, call a friend who makes you laugh, or just start laughing and fake it until you start to feel it.  Laughter, it turns out, really is great medicine and great for both body and mind. 

 

Fun fact for you. There’s even an entire sub niche of yoga practitioners who do laughter yoga as a stress busting technique. Can you see yourself taking a class where you go through various yoga exercises while also making a conscious effort to laugh out loud? 

Exercise Is A Powerful Stress Buster

Did you know that exercise is one of the best ways to beat stress? It works in a variety of different ways, not the least of which is the release of endorphins, the feel-good hormones. Of course, exercise has all sorts of other benefits too, but for now, let’s focus on the stress reducing properties and endorphins play a big role in that. Moderate exercise is also great for your heart and will help reduce blood pressure. In other words, exercise helps you directly combat some of the worst effects of stress. 

 

Another reason exercise is great for stress relief is because it helps you sleep better at night. There’s nothing like deep sleep to help you relax and wake up refreshed and decidedly less stressed. Getting a good workout in or doing a few yoga exercises before bed can help you get to sleep sooner and stay asleep longer. Give exercise a try and see the benefits for yourself. 

 

It doesn’t take a lot of exercise to start seeing the benefits. Something as simple as a ten-minute walk will help and the benefits stack up quickly when you make it a daily habit. You can get out there and walk. Or you can make yourself walk in place in front of the TV during commercial breaks. Get a pedometer that beeps when you’ve been sitting for too long and strive to walk 4,000 steps per day. 

 

Of course, walking isn’t your only option. Any type of physical activity helps reduce stress. Think about something that sounds fun. Maybe you enjoyed playing basketball in high school. Find a rec league that meets once or twice a week or stop by the park on the way home for a quick pickup game. If you enjoy swimming, join a local pool and take a swim before dinner, or first thing in the morning. You can probably shower at the facility and head to work from there. 

 

Or how about dancing? You can join a club, take lessons, or just crank up the music and dance around the house whenever you need a break from everything else. Keep it fun and enjoy the additional mood lifting benefits of the music. If you’re ready for a more intense workout, sign up for a Zumba class. 

 

Here’s the key to adding more exercise and physical activity in your life. Try something and see what you can stick with. That’s the most important part. Create some simple routines and habits that will have you moving more and watch the stress melt away.