Living Abundantly By Showing And Sharing Gratitude

Living Abundantly By Showing And Sharing Gratitude

Living Abundantly By Showing And Sharing Gratitude

Would you like to live abundantly full of happiness and contentment? 🙋🏻‍♀️

How about a life with excellent physical and mental health? 🙋🏻‍♀️

You can greatly increase your chances of that happening by showing and sharing gratitude. Say what?

That’s right, something as simple as practicing thankfulness and expressing how grateful you are for the people and things you have in your life has a powerful impact.

Here are some simple things you can do starting today to show your gratitude.

 

  • Tell the people you love how grateful you are for them. We often take the ones closest to us for granted. I know I do this more often than I would like to. Make a point to show your appreciation regularly and be specific to make it meaningful.

 

  • Think about the people who challenge you. Express your gratitude for how they help you grow and make you stronger.

 

  • Take a few minutes each week to write a letter or email to a person who has made a difference to you at one point or another. This could be a teacher, a mentor, an old friend … anyone you can think of.

 

  • Give the gift of your time to someone to show without words how grateful you are to have them in your life. We are limited to what we can do in person, but a phone or video call I feel would suffice at this time. This is particularly important for elderly people in your life. Your time with them is limited. Make the most of it.

 

  • Start using a gratitude journal and make the time to write down three things you are grateful for every single day. It will brighten even your worst days and put things into perspective. Need a journal? Visit my Resource Library for a FREE Fall Journal!
Living Abundantly By Showing And Sharing Gratitude
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Give the gift of your time to someone to show without words how grateful you are to have them in your life.

  • Forgive yourself when you don’t reach all your goals, or things don’t go your way. Be grateful for what you have and what you are learning from each experience.

 

  • Compliment the people around you. Make them feel good about themselves. It’s a powerful way to show gratitude in an indirect way. Small, meaningful gifts and acts of service do the same.

 

  • Pay it forward. Do something nice for someone you work with or a total stranger. Random acts of kindness are a wonderful way to spread gratitude and bring more positivity into the world.

 

  • Give a hug (or elbow bump if we are still in this pandemic) and a kind word to someone who’s struggling. Show them through physical affection that you’re there for them and grateful to have them in your life.

 

  • Show your body and mind gratitude for what they do for your day in and day out by taking care of yourself and investing in regular self-care.

I’ll leave you with a quote. Take a moment to read it, re-read it, and really let it sink in.

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward

Join me on Instagram as I shared 7 days on why you should make gratitude a daily focus. Looking forward to connecting with you!

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5 Top Mental and Emotional Health Benefits of Getting Back to Nature

5 Top Mental and Emotional Health Benefits of Getting Back to Nature

5 Top Mental and Emotional Health Benefits of Getting Back to Nature

1. You feel less stressed.

Spending time in green spaces, whatever the case, has been shown to lower your blood pressure. Your heart beats slower, and even your respirations become more even and natural. In short, your body relaxes, and the effects of stress fade away.

The good news? The effects are long-lasting. Studies have shown that spending time in a forest on the weekend helps lower stress levels for up to 7 days following the event.

Chances are you heard it when you were a child, someone telling you to get up and go outside for a while.

I tell this to my kids on a regular basis. I encourage them to go outside, even if it’s only for 5 minutes. Personally, I can feel the health benefits of spending time out of the house.

But did you know that there are many mental and emotional health benefits in getting back to nature?

2. You feel more alert.

If you frequently find yourself trapped in brain fog, the quickest way to clear your head might be to step outside. I can’t agree with this even more. At times when I feel like I can’t make sense of what is going on in my head, stepping outside works wonders.

Part of my morning routine is my morning walks. Walking outside just before sunrise is so uplifting. I don’t know if it’s the fresh air or the birds singing, my head clears up and I’m ready to start my day.

I encourage you to find a green space – a quick walk in a park or trek out to the country – leaves you feeling alert.

5 Top Mental and Emotional Health Benefits of Getting Back to Nature
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Nature inspires you to think out of the box.

3. You’re better able to cope.

When you’re dealing with depression or anxiety getting outside can seem a little daunting. But if you can give yourself that extra push to get out the door, your body will thank you for it.

It’s a proven fact that the effects of both depression and fatigue both dramatically improve when you’re able to spend time in nature.

4. Your focus improves.

Feeling overwhelmed at work and unable to think? Try a nature break on the weekend.

Remember, spending some significant time enjoying nature over the weekend has a long-lasting impact, as mentioned above. So that long hike on Saturday might be what you need to focus better in the week ahead.

5. You become more creative.

Nature inspires you to think out of the box. A rather interesting study that had people spend time outside for four days found that they performed 50% better on creative problem-solving challenges afterward.

With the mental and emotional health benefits of spending time outside so obvious, it’s no wonder our parents wanted us to get outside when we were kids (and you thought they were trying to get rid of you!).

With so much good in store for you, isn’t it time you got out of the house?

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Managing your Physical State in Times of Crisis

Managing your Physical State in Times of Crisis

Managing your Physical State in Times of Crisis

In fact, physical health and mental health are closely related and tend to affect one another. I never made the connection when I was younger, but these days I can literally feel how they both feed off of each other.

Taking care of your body is an essential part of caring for your overall well-being.

Get Up and Move

Being in good physical health is difficult to achieve without mental health and vice versa. But 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 together will better your overall health, making you more equipped to take on tension that tough times bring.

Managing your Physical State in Times of Crisis
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It’s clear that managing physical health has many components and is closely related with mental health.

What do you eat and drink?

Eating right and staying hydrated will positively influence your physical health as well. Try to stay away from fast food and prepackaged and overly processed foods as much as possible. I know, those french fries form McDonald’s are hard to stay away from!

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. I am a huge fanatic of drinking water. Growing up I only drank milk and water till I graduated high school. I was lucky in that I didn’t care for the taste of soda, and Starbucks didn’t exist so no frappuccino’s for me! Haha!

Get those Zzzzzz’s

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.

But with sleep, try to accommodate your own body’s schedule of sleep. Some people are early risers and early to bed, some are not. If your daily schedule allows, follow your body’s pattern of sleep. Don’t force it.

If you do need to make a change and get up early when previously you never did. Slowly make the change. Start about a week ahead and go to bed 30 minutes earlier. Work your way towards your desired sleep schedule. I’ve always found that forcing my body to fall asleep never worked, in fact it made things worse.

As you can see 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 you are taking care of your physical health, you have a better chance of dealing with the stress and uncertainty, and coming out of it in the best position possible.

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Managing Your Mental State When Times are Tough

Managing Your Mental State When Times are Tough

Managing Your Mental State When Times are Tough

There are so many things that can negatively affect us in your everyday lives. All of us come across problems that can be small to those that are larger, more involved. Your state of mind is a compilation of your past, present and future thoughts and feelings.

Managing your mental state is an ongoing and complex job.

When times are tough, whatever the reasons may be, managing your mental state is more important than ever.

How are you?

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.

Accepting and acknowledging how you feel can be a work-in-progress. With radical self-acceptance, you face your feelings, instead of running away from them. This sets you up in prime position to becoming more self-aware.

For some of us, a therapist 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.

Managing Your Mental State When Times are Tough
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Mindfully breathing is a powerful calming tool.

Take a Deep Breath

Mindfully breathing is a powerful calming tool. Breathing in through the nose and out through the mouth will slow heart rate and curb anxiousness. I make it a point of taking some time everyday to be aware of my breathing. Am I breathing too fast? Do I hold my breath when I start to feel stressed?

Taking in deep breaths for 10 seconds and exhaling for 20 seconds is so soothing to the mind and body. Try this for 2 minutes to start. In and out, in and out. Make note of how you feel before and after.

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. If you have read my other posts, you know that I am all in for meditation.

You can meditate pretty much anywhere. At home, walking outside, in the car, etc … Don’t feel that you have to close your eyes with every meditation either. I like to do a walking meditation every day. I look at my surroundings and observe what I see and hear. You will find something new every time you make it a point to be more consciously aware of what is around you. Even if you take pretty much the same route everyday like I do.

In addition, 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.” Or when you wake up in the morning, say these affirmations in your mind.

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.

There are no Shortcuts

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.

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Set Yourself Up For Future Success During Or After A Crisis

Set Yourself Up For Future Success During Or After A Crisis

Set Yourself Up For Future Success During Or After A Crisis

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.

Life is full of surprises. Some are positive; some can prove to be more challenging.

Stay Within Your Means

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.

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 getting take-out, cable tv and online shopping costs.

Stop following people on social media who are telling you to buy this or invest in that. Take away the temptations. Start following people who offer All of this will help set you up to be more comfortable in the future, when the unexpected happens.

Sustainable Habits

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. Plus you will be amazed at how good they taste when you’re the one that grew it!

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. I have learned how to fix a hem and sew on buttons, which has saved a number of clothing articles from being thrown away.

Set Yourself Up For Future Success During Or After A Crisis
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When you are physically and mentally healthy, you are more equipped to take on any challenge that comes your way.

Self-Care

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. There are a number of apps that offer free at-home workouts, like Nike Training and Les Mills On Demand. Or just getting outside and taking a walk or hike will do wonders for your body and mind. 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. My favorite app for meditation and mindfulness is Calm. There are a number of audio tracks that you can use to help you form a daily habit of meditation.

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.

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