Chosen Ones, Guard Your Heart…
“Guard your heart for out of it flow the issues of life.” ~ Proverbs 4:23
Oct 8, 2023
Nov 12, 2022
Staying Calm in the Storm
Mindfulness is the nonjudgmental awareness of what is happening in the present moment….”
~Coaching Psychology Manual (2nd ed.)
Stress is something that virtually everyone has to deal with to some extent. While it is a natural part of life, it is good to know ways to handle that stress and reduce it in some way. Here are a few tried and true tips that I’ve used to help lower my stress level and hopefully, this will work for you over time too. As you explore these tips, enjoy our embedded, free meditation track created by yours truly.
1) Avoid Caffeine and Alcohol…
Caffeine and alcohol do nothing to help lower the level of stress that one carries around with them. In fact, they may only contribute to it even more. Instead, it is a good idea to minimize your caffeine and/or alcohol intake and drink more water to help keep your body hydrated. Also, check out my post on how I tackled caffeine addiction.
2) Get Moving…
We all require a little push in the right direction when it comes to exercising. Just 20 minutes is enough for your body to find relief and reward from some type of movement. This is important because when you are stressed out, your body starts to overload itself with stress hormones such as adrenaline. You have to find a way to burn off those chemicals, and the only way to do that is through exercise: walking, running, yoga, etc.
3) Get a Restful Night’s Sleep…
We all live busy lives, but there is no excuse because our bodies need to regenerate from the chaotic lifestyles of our times. When it comes to sleep, it is about both quantity and quality. Both are necessary for someone to enjoy the full benefits of better sleep, which also leads to less stress overall. This is because a well-rested body is better able to deal with the levels of stress that come its way.
4) Try Yogic Breathing…
There are a few techniques that you might try if other things are not helping you with stress reduction. This includes deep breathing exercises, stretching exercises, and even guided visualization exercises. Each individual finds their own unique benefits to the various techniques. Some prefer some of these techniques over others. At the end of the day, trial and error are necessary to find just the right techniques to use.
5) Try Journaling…
Sometimes we do not know what the source of our stress is. Since I was a kid, I’ve already kept a journal – still do. Writing down what is causing you stress can help you recognize some of your own dysfunctional patterns that have become habitual over time. Perhaps you’re blinded to what is stressing you out at the moment, but by writing it all down can help you narrow down the list of possible sources of your stress. Think about and consider buying yourself a journal and account for what stressing you out.
Mindfulness is a way to break free from being on autopilot. By paying attention to our thoughts, feelings, behaviors, relationships, and environments without judgment or condemnation, we wake up to the experience of what’s going on around us and within us while it’s actually happening. This frees us to make informed decisions about new directions.”
~Coaching Psychology Manual (2nd ed.)
Free Meditation Audio by dphealer:
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Oct 16, 2022
Why Anxiety and Depression Can Get Worse in the Fall
While fall is the favorite season among many people, others struggle with it because of how it affects their mental health. You might be one of the unlucky people who have a hard time with your emotional state in the fall, dealing with worsened anxiety and depression. Here is more information about why this might happen and what you can do about it.
What is Autumn Anxiety?
The first mental health change you might notice in the fall season is your anxiety. Many people have noticed that their anxiety seems to peak around the start of the season; others after “falling back an hour” – but why? This is sometimes referred to as autumn anxiety, a type of anxiety that is triggered by the fall season. This is because the change between summer and fall can often feel like a drastic one. Your days get shorter, the weather changes, your routine is different, holidays are coming up, and it just feels like everything is different and more stressful.
Dealing with Seasonal Depression
You might also be someone who has worsened depression in the fall, which can happen for a number of different reasons. However, the most common cause is from seasonal affective disorder, (or SAD). SAD is often the result of the changing seasons, particularly with the gloomier, darker, colder, and rainy weather common during the fall and winter, then you are likely to get it this time of year. Unfortunately, it can give you all the same symptoms as other forms of depression, including mood changes, low energy, lack of motivation, lethargy, and simply feeling blue.
What You Can Do About It
While it can be difficult getting through the fall season with anxiety and/or depression, you are not alone, and there IS help available to you. Here are some ways to get relief from your anxiety and depression this season:
Light therapy for SAD – If you suffer from SAD, one of the best options for you is light therapy. Naturally, light therapy, called phototherapy, is the way to go. There are a host of “light boxes” you can use indoors to provide a bright light during the day to reduce your symptoms.
Writing in a Journal
Journaling is a simple daily practice that can help with minor forms of anxiety and depression.
Practicing your breathing (or meditation) exercises – Breathing exercises are quite helpful when dealing with anxiety. Being consciously aware of your breathing allows you to be mindful for a few minutes, toward focusing your attention on intentionally relaxing your mind and body. This method is a fantastic option for getting through a panic attack.
Seeking professional help – If your symptoms become unbearable especially if you fear leaving your home, please do not hesitate to reach out to your licensed medical professional – family doctor, or psychologist if in need of medication or talk therapy. There is so much they can help you with when your anxiety or depression becomes too much to handle. If your symptoms are more of a nuisance, then consider us for your spiritual life or holistic wellness coaching, or even private yoga sessions to help you hold it together until Spring. 😉
Oct 16, 2022
Why Anxiety and Depression Can Get Worse in the Fall
While fall is the favorite season among many people, others struggle with it because of how it affects their mental health. You might be one of the unlucky people who have a hard time with your emotional state in the fall, dealing with worsened anxiety and depression. Here is more information about why this might happen and what you can do about it.
What is Autumn Anxiety?
The first mental health change you might notice in the fall season is your anxiety. Many people have noticed that their anxiety seems to peak around the start of the season; others after “falling back an hour” – but why? This is sometimes referred to as autumn anxiety, a type of anxiety that is triggered by the fall season. This is because the change between summer and fall can often feel like a drastic one. Your days get shorter, the weather changes, your routine is different, holidays are coming up, and it just feels like everything is different and more stressful.
Dealing with Seasonal Depression
You might also be someone who has worsened depression in the fall, which can happen for a number of different reasons. However, the most common cause is from seasonal affective disorder, (or SAD). SAD is often the result of the changing seasons, particularly with the gloomier, darker, colder, and rainy weather common during the fall and winter, then you are likely to get it this time of year. Unfortunately, it can give you all the same symptoms as other forms of depression, including mood changes, low energy, lack of motivation, lethargy, and simply feeling blue.
What You Can Do About It
While it can be difficult getting through the fall season with anxiety and/or depression, you are not alone, and there IS help available to you. Here are some ways to get relief from your anxiety and depression this season:
Light therapy for SAD – If you suffer from SAD, one of the best options for you is light therapy. Naturally, light therapy, called phototherapy, is the way to go. There are a host of “light boxes” you can use indoors to provide a bright light during the day to reduce your symptoms.
Writing in a Journal
Journaling is a simple daily practice that can help with minor forms of anxiety and depression.
Practicing your breathing (or meditation) exercises – Breathing exercises are quite helpful when dealing with anxiety. Being consciously aware of your breathing allows you to be mindful for a few minutes, toward focusing your attention on intentionally relaxing your mind and body. This method is a fantastic option for getting through a panic attack.
Seeking professional help – If your symptoms become unbearable especially if you fear leaving your home, please do not hesitate to reach out to your licensed medical professional – family doctor, or psychologist if in need of medication or talk therapy. There is so much they can help you with when your anxiety or depression becomes too much to handle. If your symptoms are more of a nuisance, then consider us for your spiritual life or holistic wellness coaching, or even private yoga sessions to help you hold it together until Spring. 😉