➡️Everyone has days when they are down, worn out, and just not feeling all that happy. That’s 🆗 you need to have days like this, otherwise, how would you know when you are happy. You need to have something to contrast your happiness with. What is black without white?
Even though you know that sadness is a part of life, let’s try to make it a small piece of life. With that being said, here are a few tips to help you feel better when you are feeling down in the dumps. They are easy to do, easy to practice every day and they work!
1️⃣ Stand up straight, sit up straight. When your body is in alignment, your energy can flow, and when your energy is flowing freely, you can stream.
2️⃣ Smile! Yes, just smile. Easy to do and effective.😁
3️⃣ Repeat positive affirmations. Things like “I feel good,” “Positive energy flows through my body,” “I see the good in all.”
4️⃣ Listen to some music that you like. It doesn’t have to be anything specific, just something you enjoy. Certain types of music work better than others, but experiment and see what works for you. Studies have shown that Classical music and new age music work best.💃🏾
5️⃣ Take some time out for yourself, relax, and read a book, do something for yourself.
6️⃣ Meditate. Meditation is an excellent habit to develop. It will serve you in all that you do. If you are one who has a hard time sitting still, then try some special meditation podcasts that coax your brain into the meditative state. Just search for “Meditation music” on Google or Yahoo and explore.
▪️Our outside work is simply a reflection of our inside world. Remember, there is no reality, just your perception of it. Use this truth to your advantage. Whenever you are sad, realize that it is all in your mind, and you do have the power to change your perception.
▪️These tips will lift you when you are down, but don’t just use them when you are sad. Try and practice them every day; make them a habit. You will be surprised at how these simple exercises will keep the rainy days away.
▪️On a final note, if you are in a deep depression that you can’t seem to shake, please see a doctor. This is your life and doesn’t take any chances…
I am a very busy gal. I have a successful marriage. I run a successful business (both on and off of the internet). My home is always presentable. My laundry is always done. And I strive to live a stress-free life as well…(lately)
I have been called a super woman by my friends. They do not understand how I can accomplish so much, and yet always seem to be so relaxed and happy. They want to know my secrets. My secrets?? I have but oneand it really is as simple as eliminating my “mental clutter”. Mental Clutter? What is that?
How do you eliminate it? Here’s how I manage to accomplish my goals, keep my family happy, AND maintain a cheerful stress-free attitude:
1. I use lists…lists…lists…lists.
I can NOT function at any capacity without my lists. I have a list of LONG term goals (when I want to retire, how I expect to get there, etc). I have a list of MEDIUM term goals (what room I want to paint in the future, what I want to teach my grandkid before he gets older etc). I also have a Weekly list and a Daily list. Yes, lists take time, but after I took the time to make the longer lists then it really is no work at all to sit at my desk in the morning and jot down the things I need to do today and this week. Having lists keeps this “stuff” out of my head. If I ever wonder what I need to be doing it’s written down somewhere for me to look at. I never have to think about what is next to do…ever.
2. Remember that Stress is a State of Mind.
It isn’t real. We make it up. I know people with 10 times my work load who are way less stressed than me. I also know people with hardly anything to do each day but seem to be about to pop a blood vessel. I just remember that when I am feeling stressed I’m doing it to myself; no one is forcing me to feel stressed. Nothing can make you feel stressed but yourself.🤷🏽♀️ So, simply, I just refuse to feel stressed in my head. I do not mull over my lists, or my obligations, or the dirty dishes, or anything.
3. Learn to say NO.
This was one of the things that took me the longest to learn, yet has given me the best release of mental clutter. I say no to family get-togethers if they seem more of a hassle than fun. I say no to church obligations that I really do not have time for. I say no to my friends when they ask for help if I do not have time to give. When you are always saying yes, it is more than just filling up your schedule with other people’s needs. You are also filling up your mind with all the things that go with the project, as well as all the mental “self talk” you have about the project…for example, “Why did I say yes?? I don’t have time for this. When am I going to get this done? etc etc etc. So, be brave and learn to say no. It’s that simple. And it really helps clear a lot of mental clutter.
4. Self Talk. (My fav tip)😊
Since we’ve mentioned self talk above lets discuss it further. If you are like I used to be (OK, how I really am, but control now), you have conversations going on in your head with yourself ALL DAY long. You might even wake up in the middle of the night talking to yourself inside your head. Shush yourself right now. You need to learn to quiet your mind. If you have all your obligations written down on lists then there really isn’t any need to self talk. I had to take some meditation classes to quiet my self talk. It still tries to pipe up every day, but I have the meditation skills to quiet it quickly now. This eliminates tons of mental clutter. If you find that you MUST talk to yourself inside your head, then whenever you find yourself doing so, choose ONE sentence, one positive, powerful sentence to say over and over and over. A lot of times the sentence I choose is this: “I am calm and happy.”
5. Put things into perspective/stop worrying.
Many times your brain is busy working on many different things it doesn’t need to be working on. Having lists will free up a lot of time in your mind. What about the things you just can’t get out of your head? Business worries (I have these all the time). Children worries. Etc. Put them in perspective. How important are they…really? You’re worried about what will happen to your kids if you died…so write a will, set up power of attorney, pick out your replacements, know you’ve done everything you can to prepare for it, then refuse to think about it any longer. If you were to die tomorrow…I use this idea a lot. If you were to die tomorrow, then what things in your head, that are driving you nuts right now would matter? I just read today about a study that measured what percent of our worrying was significant. After the massive percentage of worrying about things we cannot change, something that will never happen, something we have no power over…the astonishing small amount of items we worry over, that really should be worried over, is…8%. So if you are having a lot of mental clutter due to worry, put everything into perspective and realize you should only fear over about 8% of the stuff you are currently worrying over.
6. Be like a child.
Ever watch a 3-year-old play? Not much on their mind. Just what is at hand. They don’t remember the mess in their room at home (You do). They don’t think about what they will be eating for dinner (You are). They don’t even worry about the fight they got into yesterday with their best friend (You would). They just focus on the task at hand, happy to do so. Practice this “way” children have. Practicing letting your thoughts go…focusing only on what is before you.
Ok, a lot of people do NOT want to hear this, but yoga is WONDERFUL on so many levels…especially helping you to eliminate mental clutter. One of the practices that makes yoga yoga is the fact that it teaches you over time to stop thinking about anything but the yoga pose you are in. Over time you become VERY good at this. It helps in all areas of my life to focus and eliminate mental clutter. I actually highly recommend a regular yoga practice, even if it’s only in the comfort of your own home with some DVDs or Youtube. I have been practicing beginners Yoga during my meditation, not very good yet but will practice more. Eliminating mental clutter is just ONE of the great benefits I get from yoga…but such an important one.
So, those are my thoughts on mental clutter and what to do with it. I don’t like it, I don’t allow it to be in my head, and I actually actively work to eliminate it whenever it rears its ugly head. Having this philosophy, and working towards keeping mental clutter out helps me to be very stress free. It is very liberating and it also helps me to be a happier mother, wife and person in general. Achieving an uncluttered mind helps me to do better with my business and to be better with my patience as well. Mull over the ideas here. Maybe read a book or two on the topic as well. You should strive to learn to control your own mind. Don’t let it just wonder around willy nilly (I love that expression). 😁 Learn to control it, clean it out, like a room, dust it out…keep it tidy and bright. You will feel so much better when you can do this. Just remember, this takes time. For me, the transition from stressed out woman to stress-free woman took me a 3 years. But it was so worth it. I promise…🙌🏾
Teenagers are considered as one of the most active group of individuals today. However, there are times that teens are already having some kind of mental health problem and yet adults fail to recognize it. Because of misinterpretation and ignorance, teens get to experience less understanding from their parents thus, leading to a more complicated situation which is of mental illness.
Parenting requires recognition of problems, no matter how big or small it is, in children. Teenage period is seen as the hardest stage in the parents and the child’s life. Adolescents tend to be in a higher level of stress because of the low coping mechanism that is introduced to them. Things about school, peer pressure or intimidation, self-insecurities and important decisions that must be regarded for are some of the things a teenager must fulfill in his or her life for it to become more meaningful.
Pressures bring about a lot of stress, thus, worrying is inevitable. Adolescents tend to see the world in different folds and this kind of thinking makes things totally confusing. With proper parent support and care, your teens can withstand these factors in life and make problem solving easier. Although, if you lack to give a certain time out of your monotonous and tasteless job to recognize your teen’s feelings, then mental illness may occur.
Some of the most obvious manifestations of mental problems are hopelessness, depression, and worthlessness. Problems concerning the mind will co-exist with the emotional status of the adolescent. Usually, mental problems are painful and real. It only proves that, when an emotional problem is difficult to resolve, the teen will result into isolating himself or herself from the outside world or otherwise regress and become a juvenile.
These mental health problems can be aggravated and can lead a future full of situations that can contribute problems which may affect the entire family as well. It can result to loss of close and trusted friends, conflict within the family, and dropping out of school. You, as a parent or guardian, must be aware of your adolescent’s present status and emotional behavior.
Distinguish troubles like:
• Overreaction on simple and immature things, has become deeply emotional and cries a lot, and is often angered by situations.
• Feels guilty and worthless.
• Keeps on worrying with a lot of things and is very anxious.
• Long-term grieving after a loss.
• Fearful, sometimes, more than kids can be.
• Concerned about the problems with his or her appearance.
• Being scared that he or she might go overboard and out-of-control.
Your teenager can also manifest things that are based on the mental aspect like:
• Instead of making good grades, he or she flunks every single subject in her class.
• Lost interest in activities that he or she used to enjoy doing.
• Unexplainable change in eating and sleeping habits.
• Isolates himself all the time. He doesn’t accept visitors, doesn’t want to talk to anyone within the family, and avoids all of his friends.
• Having difficulties in finishing things to be done like chores or homework.
• Talks about morbid things and about death and dying. Suicide usually follows with this kind of scenario.
• Keeps on having hallucinations and delusions.
Once these behaviors are already seen in a teenager, it’s time to ask for help. To be able to handle the situation effectively, mental health professionals can be consulted.
Please be aware of the signs in your teenagers; this wasn’t done for me, which led me into adult years sweeping my mental health under the rug.
Remember seeking help isn’t a sign of weakness 💪🏾💚
✨Have you ever had that experience where you know what you should do but just can’t? It’s like something’s blocking you. You may not be able to even understand it, but you feel it – like an anchor. Now imagine that this block is costing you tons of money, relationships, and your peace of mind…
✨In order to keep at the top of your game, you have to keep a clear head. You can’t afford to fill up on news and negativity. The world’s overflowin’ with it, and the only way to be a winner is to be in control of your thoughts.
✨Your thoughts become words, your words become actions and your actions become your destiny. Someone else came up with that, but I’ve always remembered it because it’s true. Our actions show who we truly are and how shallow or deep our character is.
Where you are today is a direct reflection of the words, thoughts, and actions you took days, months, and years ago.
✨But YOU can change that…
Join my 5-Day Transformation Group Coaching Session starting June 1st
Good morning friends, if you are anything like me, I believe that mornings are the perfect time for self-talk. ☺️
I also believe affirmations are an excellent way to start, especially if you deal with mental health issues..👇🏾
The Power of Positive Affirmations
Everyone has that little voice within themselves that constantly tells them when they can or cannot do something. Most often, that little voice is giving you a million and one reasons why you can’t, which only adds to our self-doubt.
Positive affirmations are positive thoughts or words that describe a desired situation or outcome, such as success. These have to be repeated over and over again in order to trigger the subconscious mind into positive action.
Most people spend far too much time repeating negative words and statements in their mind, whether consciously or subconsciously. Keep telling yourself that you can’t do something, that you are too lazy, or that you are stupid and don’t be surprised if you never succeed at anything. Words and statements work both ways, to build or destroy. But their capacity to cause harm or good is up to us.
The repetition of positive affirmations help focus your mind on your aim, automatically building corresponding mental images in the conscious mind, when then affects the subconscious mind. By using this process consciously and intently, you harness the power of your subconscious mind to transform your habits, behaviour , mental attitude and reactins.
The most effective affirmations are those that are composed by yourself. But in order to be truly effective, you must believe whole-heartedly in your own affirmations. It is best to state your positive daily affirmations in the present tense, for example, “I am…,” rather than “I will be….” Also, choose words which will evoke positive mental images, describing what you really want. If you desire to lose weight, tell yourself “I am getting slim” rather than “I am not fat”.
The transformative powers of positive affirmations are very real. By repeatedly stating what you want to be true in your life, you mentally and emotionally see and feel it as true, thereby attracting it into your life.
How many of youaffirmations, how do they work for you??? Leave me a comment of some that you use…sharing is caring ☺️💚
Wishing you good Mental Health,
Here is this week’s printable or fillable journal page on me:
✅Share your experience with mental illness. Your story can convey to others that having a mental illness is nothing to be embarrassed about…
✅Help people with mental illness reenter society. Support their efforts to obtain housing and jobs…
✅Respond to false statements about mental illness or people with mental illnesses. Many people have wrong and damaging ideas on the subject. Accurate facts and information may help change both their ideas and actions…
✅Tell those who suffer their feelings are valid and that you understand…
Mental illness can strike anyone! It knows no age limits, economic status, race, creed, or color. Stop 🚫 the stigma💚
Depression can be a matter of life and death, so help from others is of vital importance. Since depression affects millions of people each year, chances are you may know someone who suffers from this terrible illness.
Helping someone with severe depression can be frustrating at times. Many depressed people don’t want to be helped. It’s as if they feel they can benefit from being depressed because no one expects anything from them. Some even go as far as to feel that being depressed is easier than dealing with life’s problems and trying to improve them. It’s important to realize however, that not ALL people who suffer from Depression feel this way.
Many people suffer from depression needlessly all because they won’t consult with a Doctor. If you know someone like this it’s important that you do what you can to convince them to seek professional care. Let them know that you care and just want to make sure that they are okay. Sometimes if the person won’t take the initiative, you may have to make the appointment for them and make sure they get there. Be kind but at the same time, be firm. Helping a friend or relative who suffers from Depression is no easy task, but it can be lifesaving. At times, just knowing you care makes all the difference in the world.
Many people who suffer from Depression feel like they are a burden not only to their family and friends, but also to themselves because they feel as if they are helpless and can’t get past their depression. Some even feel ashamed and humiliated. So, instead of getting help, they isolate themselves some more and in turn drift further and further away.
In order to help a person who suffers from Depression, you first need to have empathy for that person. In other words, try to identify emotionally with them. Be sensitive to their feelings and realize that they really are in emotional pain. What they are feeling is real so try to be understanding. NEVER ever tell a depressed person to ‘snap out of it.’ This simply cannot be done.
💚Other ways to help a depressed person may be to encourage them to talk. You never want them to keep everything bottled up inside them. Avoid judgemental and critical critical comments. Remember, most depression sufferers have very low self-esteem, so try to restore it by reasoning with them. Ask them why they feel the way they do and really LISTEN when they talk. By showing them this attention you are showing them that you have a genuine interest in wanting to help.
💚If you are married to someone who suffers from Depression don’t automatically assume that you are the cause of the depression. Depression isn’t ALWAYS caused by a bad marriage. However, it can be brought on by friction, guilt or a strained or isolated relationship. Always remember that if you are married to someone who suffers from depression and they lash out at you, don’t take it personal. Remember the emotional pain they are in. Also remember that in most cases, YOU are not the one they’re mad at. Remembering this can help you respond to them in a mild way.
💚If it’s your wife that suffers from depression, take the initiative by helping cook and clean. If there are kids in the family, help by tending to them instead of your wife having to do it. By doing this you are helping in more ways than you know.
➡️So, if you know someone who suffers from Depression, always be patient, show empathy and assist them in any way you can. Be encouraging and let them know you are thinking about them and you care. Send them a letter or card in the mail. Give them a call on the phone, or better yet, pay them a visit, even if it’s for a little while. All these little things can mean the world to a person who is depressed. Don’t expect someone with depression to get well overnight. It can be a slow process at times. So the best thing to do is to try to prevent it.
➡️If you suffer from Depression and want to prevent or fight it, start by getting plenty of exercise, get proper rest, and eat a well-balanced diet with plenty of fruits and vegetables. Avoid the ‘depressing foods’ like chocolate, caffeine or other sugars. Don’t build your sense of worth on the love of others, on money, power or your job. Avoid drugs, and too much alcohol. (like I did) Always do the best you can, but don’t try to be perfect. There is no such thing. And the number one thing you have to remember is to recognize the early symptoms of depression and seek help immediately. By doing these things you can have more success in conquering your depression.
Everyone has days when they are down, worn out and just not feeling all that happy.🤷🏽♀️
That’s OK, you need to have days like this, otherwise how would you know when you are happy. You need to have something to contrast your happiness with. What is black without white?
Even though you know that sadness is a part of life, let’s try to make it a small part of life.
With that said, here are a few tips to help you feel better when you are feeling down in the dumps. They are easy to do, easy to practice every day and they have worked for me! 👇🏾💪🏾
Stand up straight, sit up straight. When your body is in alignment, your energy can flow and when your energy is flowing freely, you can flow.
Smile! Yes, just smile. Easy to do and effective.😃
Repeat positive affirmations. Things like “I feel good”, “Positive energy flows through my body”, “I see the good in all”. (I’m obsessed with affirmations)
Listen to some music that you like. It doesn’t have to be anything specific, just something you enjoy. Certain types of music work better than others, but experiment and see what works for you. Studies have shown that Classical music and new age music work best, but I prefer a little hip-hop, or oldies.🎶
Take some time out for yourself, relax, and read a book, do something for yourself. (Remember Self-Care…Isn’t Selfish) ❤️
Meditate. Meditation is an excellent habit to develop. It will serve you in all that you do. If you are one who has a hard time sitting still, then try some special meditation CDs that coax your brain into the meditative state. Just search for “Meditation music” on Google or Yahoo and explore.
Our outside work is simply a reflection of our inside world. Remember there is no reality just your perception of it. Use this truth to your advantage. Whenever you are sad, realize that it is all in your mind and you do have the power to change your perception.
These tips will lift you up when you are down, but don’t just use them when you are sad. Try and practice them everyday, make them a habit. You will be surprised at how these simple exercises will keep the rainy days away.
On a final note, if you are in a deep depression that you can’t seem to shake, please go see a doctor. This is your life and don’t take any chances.