In line with the previous post, lets look over some of the techniques and implements you should do to help get a better and deeper sleep. This post covers various approaches to conquering insomnia, so there should be something for everyone to try.

1. Be Consistent: The human body does well on a routine, if you develop one before you go to bed your body will quickly get the idea of “Ah, this means bed, time to get sleepy.” Make sure that this routine happens roughly the same time nearly every night and is something you find enjoyable.

2. Relax: As mentioned earlier, the body needs time to get into sleep mode. To give your body the best chance of sleep, make sure you slow down and progressively relax as the night goes on. This could be reading, writing, spending time with family/friends, or meditation. You could even incorporate your relaxation into your bedtime routine, a nice hot shower or bath before bed followed by a face mask is heavenly after a long day. If you find yourself still laying awake 20 minutes after doing your routine, keep it up until you feel tired.

3. Focus on Your Body: Paying attention to your body and its functions as you lie in bed may help you to notice things on a deeper level. Checking in on your body and feeling where you are in the moment as you slowly breathe allows you to decompress from the stress of the outside world. Noticing how your hands and legs are resting against the bed allows a positive state of welcoming the rest and allowing yourself to just exist as you are can help you drift off into slumber. 

4. Facilitate a Positive Sleep Environment: The more comfortable the surroundings, the easier it will be to fall asleep. Some of the things you can try are to dim the lights or sleep in total darkness, think about sounds or have something relaxing playing in the room, make sure your bed is comfortable, or try keeping the room at a slightly cooler temperature will help the body naturally become sleepy. We produce a lot of heat when we sleep, so in an effort to conserve energy our bodies will get sleepy faster if its cold.

5. Be Energetic and Social in the Day: Studies have shown that people who were social and saw the faces of people went to bed in a better mood than those that did not. As social creatures, our energy gets used up when we enter social situations, so being depleted of it at the end may help achieve a deeper state of sleep. In addition, going to bed in a good mood from social exposure facilitates a more restful sleep.

6. Have a light snack: We are not trying to go to bed starving or stuffed. If possible we get a happy medium of a satisfied stomach followed by peaceful sleep not only because they fill you up, but because the nutrients and vitamins contained in these snacks can aid in producing hormones and chemicals that naturally help you get to sleep such as tryptophan, magnesium, calcium, and melatonin. Some great snack foods include: Walnuts, Almonds, small amounts of  dairy, green leafy vegetables, small amounts of foods with a high glycemic index (such as pretzels, white rice, cereal, and corn chips), tart cherry juice (or any natural red juice such as cranberry, pomegranate, etc.), fruits (especially kiwi and bananas), and herbal tea (chamomile in particular).

If all else fails, ask a doctor! 

We all know that sleep is critical to function on a day to day basis, but an irregular sleep pattern can do more damage to the body than you may realize. A lack of sleep can affect your emotional wellness, hormone balance, physical appearance, and much more. A good nights sleep can make a world of difference, so to help you out here is a list of things you can bring into your life to help the journey to dreamland.  

Lets start with the things to avoid,  sometimes knowing what not to do is better than knowing what to do. Everyone is different in how they can get to sleep, but if you want to improve your sleeping habits here are some things you may want to start with:

1. Light and Electronics: Our bodies are naturally hardwired to function when the sun is up, and our internal clock cannot tell the difference between a lightbulb and the sun. As it gets closer to bed time, limit your exposure to artificial light that comes from your in-home light and electronics. Electronics not only stimulate our brains, but screens emit a special blue light that mimics the light we see from the sun, which tricks the body into staying awake. Try to use dim lighting in your home to allow your body to naturally bring itself to a state of rest.  If you have to use your devices before bed, use them on a lower brightness or install an app that can block blue light on your device. We recommend f.lux!

2. Alcohol and Drugs: Alcohol is known as a depressant due to its ability to slow our bodies functioning down, but alcohol itself is a toxin that the body has to process out. Which means drinking it before bed interrupts every normal internal function going on. This can cause indigestion, hormonal imbalances, instability in the muscles and brain, and of course you may even wake up with a hangover. Drugs and nicotine are typically stimulants, which means they release adrenaline and kick your body into high gear, the exact opposite of what you want when its time for bed. If you have to smoke or drink, do so 3-4 hours before bed. Better yet, if you can avoid these two things altogether before bed.

3. Irregular or Long Daytime Naps: Studies have shown that a single 20-30 minute nap in the middle of the day can improve functioning, but anything more than that can be detrimental to your overall sleep patterns and cause you to not be tired until you have to be at work.

4. Going to bed Stuffed or Starving: Going to bed without any food in your system makes your body think its starving, and your stomach will keep you awake through hunger pangs to try and motivate you to eat. Alternatively, while people always feel sleepy after a big meal, you can easily put on more weight when you digest a giant meal asleep. You may not even digest it fully, which leads to intestinal bloating, gas, infrequent bathroom visits, and lethargy when you wake up. Try to eat a nutritious meal before 9:00 PM, make sure to take your time eating and chew slowly. This gives the body proper time to digest and know when it is full for the night.

Welcome to 2019! As some people always say, ‘If you want to become successful, you must first set goals.’  I believe that this saying could not be more true. In a world where so much is constantly going on, it is important to center ourselves and make sure that our personal needs and desires for a fulfilling life are being put first. One way to create a fulfilling life is to create goals specifically for you. However, in order to accomplish the goals you wish to pursue, you must first understand how to set them. According to The Huffington Post’s author, Stacy Kim, there are seven rules that she wrote that I found useful for women to be able to set obtainable goals for themselves.

1. Pick one goal to focus on.

2. It’s best to start with a “want to” goal rather than a “have to” or a “should.”

3. Focus on yourself.

4. Recognize the difference between projects and tasks, and choose each wisely.

5. Set a check-in point.

6. Celebrate your successes.

7. Be flexible. Abandon goals that don’t serve you well.

~Katie McCrory

Pregnancy can be one of the happiest times in a woman’s life, but of course, has its challenges as well. It is shown that 1 in 8 women experience postpartum depression after giving birth. There are elements that can cause drastic changes in a woman’s life, especially in physical and emotional health. Some physical changes include fatigue and abdominal pain. Emotional changes can consist of mood swings and/or feeling withdrawn from family and friends. An important key factor is to know that postpartum depression can happen to anyone. Here are some steps that you can take to help in your recovery:

Nutrition: Having a well-balanced diet can help with controlling mood swings. Consuming non-nutritious foods can result in a lack of energy and lower self-esteem. Avoiding sugary foods such as sodas, ice cream, and highly processed boxed foods can be beneficial in lowering your blood sugar levels. A substitute for this can be complex carbohydrates like whole grain (oats, farro, barley, etc.) which provide a better foundation of energy.

Rest: Women who have postpartum depression often struggle with maintaining a balanced sleep pattern. A step that you can take to help control this is to rest when your baby sleeps. Even if you cannot fall asleep, laying down in a quiet place can do your body and mind wonders. You are not only helping yourself, but your baby as well by sustaining a relaxed state of mind.

Communication: Women who are always putting others first can struggle when it comes to asking for help about themselves. Allowing yourself to open up to family and friends can be a prominent source of emotional support. Even if they cannot help solve the problem right away, expressing your thoughts can ease any distress. You may even be shocked to find that they have gone through an experience close to yours.

Support Group: Support groups can be a wonderful experience for new mothers. When going through a change in life, it can be hard to put yourself out there and make new connections with people. By joining a support group it can provide a specific level of support that can be hard to find. Learning about other women and the experiences they have gone through can give you hope and reassurance that you’re not alone through this journey.

~ Monica Manuel

Stress when interviewing is something I struggle with, as well as many other people. Interviewing can be extremely stressful, as you want to portray your best self for future employers and have everything perfect. It is easy to get caught up in trying to perfect your resumes and cover letters; however, I have discovered some tips to overcome the stress of having to interview.

1. Use visual imagery to reduce stress.

2. Persuade yourself with positive, rational thinking.

3. Reduce the importance of the event in your mind.

4. Reduce uncertainties.

5. Listen to music or relaxation tapes to calm yourself.

6. Use Progressive Muscular Relaxation.

7. Perform slow, deep breathing.

I feel that sometimes we just think of stress as being strictly mental; however, we can experience stressors from our environment, as well as in the form of physical signs stemming from our bodies. I personally believe that the more you practice interviewing, the better the interview will go. When I know I have an interview coming up, I always make sure to research the company that I am interviewing for and also making sure I know the location of the interview. There is nothing worse than discovering the morning of the interview that you are not sure of the location!.

Always remember that it is better to over-prepare for something rather than being under-prepared and understand that knowledge equals power. I also think that focusing on success is extremely vital for a great interviewing experience. Know your worth and do not be afraid to prove it! A quote that always gets me through stressful and intimidating interviews is from Winston Churchill, where he stated “Success is not final, failure is not fatal: it is the courage to continue that counts.”

~Katie McCrory

Self-care can be defined as an act done by oneself that amplifies health and happiness. It can be an essential part of maintaining healthy relationships and stress. Stress can play a large part in your physical or mental well-being. It can affect you psychically such as a decrease in energy or the inability to sleep. The amount of stress you have can affect your mental health as well such as anxiety or depression. Here are tips that can help in stress reduction:  

Sleep Techniques
When attempting to sustain a busy schedule sleep can be put on the back burner. With having little to no sleep or interrupted sleep it can be challenging for many people. Luckily techniques have been developed to help end restless nights. A strategy that can help is learning the correct breathing techniques. By slowly inhaling and exhaling this lowers your blood pressure and heart rate. When taking a slow deep inhale, this raises your oxygen level enabling your body to not work as hard to run.

Guided imagery is a technique used to reduce stress and promote a good night’s sleep. This strategy helps relate your unconscious mind to your conscious mind. Spending time imagining yourself on the beach surrounded by palm trees can help distance you from the stress at work to the peaceful image in your mind.

Putting Yourself First

At times we feel that taking time for ourselves is seen as a selfish act. Without self-care, you can have outcomes that can add more stress to your life. This can include arguing with your spouse because your emotions are hard to control due to your lack of sleep. But to help others we need to make sure our needs are met first.

Women who are juggling a career and family can feel overwhelmed and selfish for taking time for themselves. The key is to stop believing your selfish for putting yourself before other’s needs. To make yourself a priority, schedule a time each day to focus on your health and well-being. This can be simple tasks such as going for a walk after work, reading a favorite book, or taking a bath before you go to bed.

~Katelyn Carow

Start your day with this flavorful fruit smoothie. It’s a delicious breakfast, but also serves as well as an afternoon snack or even a frosty deserve it. Top with fresh berries and mix-in chia seeds which are packed with protein and antioxidants! 

It’s best served icy cold or straight for the blender.

Ingredients
1/2 cup of plain low-fat yogurt
1 1/2 cup of fresh strawberries
1 banana
1 tablespoon of agave
1 cup of crushed ice
1 tablespoon of blueberries
2 blackberries
1/4 teaspoon of chia seeds
1 flower top (optional)

Place the yogurt, strawberries, banana, and agave in the blender; process to combine. Add the ice; process until smooth. Add blueberries, blackberries, chia seeds, and flower to garnish. Serve immediately or chill.

It might taste sweet, but when it comes to health, sugar is more naughty than nice.

The sweet stuff is one of the culprits responsible for signs of aging, thanks to glycation, a process that occurs when sugar is transformed into blood glucose for energy. In the bloodstream, sugar molecules attach to proteins, creating dangerous molecules called advanced glycation end products, known as AGEs. The more sugar we eat, the more AGEs are formed. Most vulnerable are the skin proteins collagen and elastin, which keeps skin looking firm, elastic and vibrant.

In addition to glycation, sugar triggers cravings because the release of blood glucose stimulates the production of the hormone insulin, which helps diverse glucose from the blood stream to cells, where it is stored for use as energy. Too much glucose leads to the overproduction of insulin, causing cells to press the mute button, reducing available energy stores. 

Given the dangers associated with sugar consumption, it should come as no surprise that more people are looking to keep sugar cravings at bay. 

Tips for Quelling Sugar Cravings:

• Erase processed foods. The keto diet relies on whole foods rather than processed foods, which are often spiked with hidden sugar. When sugar isn’t necessary for energy, cravings subside.

• Eat frequent snacks. Consuming a small meal every three hours – lean meats, avocado and nutrient-dense foods such as greens, for example – can keep you feeling full, which can quiet cravings. For a healthy snack, create your own popsicles from real fruit and add 3/4 water.

• Keep serotonin levels high. Sugar cravings are triggered by the rise and fall of serotonin levels. Exercise, spending time in the sunlight, getting plenty of sleep, and eating a nutrient-rich diet helps keep serotonin levels naturally high, which reduces sugar cravings.

• Drink lots of water. Dehydration can cause dips in energy, leading to sugar cravings.

When it comes to that time of year for back-to-school preparations, some children are excited and others are filled with nervousness and anxiety. Moms can also experience these emotions as their children transition into the next level of their schooling. Every family approaches the back-to-school preparations differently, but there are certain key activities that you can carry out to make the process one that is smooth and exciting. Here are five tips that can help you prepare your kids for heading back to school.

1. Re-establish a Routine: The summer break was a time of relaxing and not having a care about the rigors of school life. As it gets closer to the school term, it is essential to get back into the school routine rhythm. Start with gradually reverting to school bedtime, and waking up and having breakfast at the same time daily, like your kids would when school is in session. Children of all ages are more likely to handle the new schedule if they know what to expect.

2. Shop For School Supplies Together: Shopping together for school supplies is a great way to get your little ones excited about starting a new grade. Give them a little bit of freedom to choose certain items, like a backpack and lunchbox. Print a copy of your child’s school supply list and go shopping early so you can scour for the best deals that can save you money. Your kids can be your helpers, checking items off the supply list as they are found. This way shopping can be more efficient, interactive and fun overall.

3. Set-Up a New Homework Station: Good study habits are easier to build when kids have a dedicated and attractive spot to hit the books. Older children and teens especially thrive when having a study space to call their own. Choose a place that is quiet enough for your child to concentrate and avoid distractions like the television or play areas. Get them involved in selecting trays, storage boxes, and more to organize school supplies. Create an area to showcase their art, homework assignments, and keepsakes, such as on a ladder, bookshelf, or large cork-board for a personal touch.

4. Keep Things Positive: Not all children are excited about going back to school, and so, it is imperative that positivity is maintained throughout the process. A lack of excitement doesn’t mean that your kids hate everything about school. Focus on the things that they like, be it recess, meeting new students, music class, the opportunity to play sports or join a new club. Visit the school early to familiarize your child with the  spaces they will spend the majority of their time. If possible, find an opportunity to meet the teacher together and encourage your child to ask simple questions.

5. Prepare Emotions: Let your kid know why learning is important and how it can be fun, and allow him or her to share feelings of anxiety, never forgetting to acknowledge feelings, and offer simple ways to ease the anxiety. Ultimately it’s a wonderful thing that your child will be developing and learning, but it’s definitely a whole new grade and a new world.

While school preparations can be stressful, as a mother you can make the process much easier for yourself and your children. Start with re-establishing a routine, shop for school supplies, set up a new  homework station with your kids, stay positive and honor their feelings.

During the months of pregnancy, you want to feel your very best - for both you and baby. Staying active is paramount for maintaining this mental and physical well-being while you’re pregnant.  Exercising combines benefits like a brighter mood and higher energy levels with toned muscles and greater flexibility. Additionally, a regular prenatal exercise regimen may even reduce the likelihood of needing a C-section. Dr. Nita Landry, a Board-certified OB-GYN and co-host of “The Doctors” reports: “Having strong abs and a fit cardiovascular system might make labor and delivery easier.” So, which exercises are best for pregnant women seeking toned abdominal muscles and a healthy heart?  Let’s dive into the top 3 exercises for expectant moms.

Swimming: Low-impact workouts that don’t put additional pressure on your joints are ideal to perform during pregnancy. Swimming, specifically, has a therapeutic effect on the entire system, especially the heart. Rest periods may be spent floating on the water, a practice known to decrease anxiety, depression, and muscle discomfort.

Pilates: Possibly the best work-out for building a solid core, Pilates engages the muscles of your thighs, glutes, abs, and lower back. While you’re sculpting these key areas, you are also improving your posture, helping to boost your confidence as a new life grows inside you.

Weights: Strength training is one of the most effective forms of exercise and often yields the quickest results. During pregnancy, though, you may want to opt for some lighter weights (no more than 30 pounds total) and shorten your work-out sessions to a half hour or less. You’ll still reap the benefits of increased stamina and calorie burn.

Yoga and more: In addition to these work-outs, you may also engage in distance walking, prenatal yoga, or dancing to stay fit and feel good. Just make sure your work-outs are not too vigorous or leaving you drenched in sweat and out of breath. This rules out intense exercise like running or boxing for most women but leaves you with many other enjoyable and safe options. The American College of Obstetricians and Gynecologists recommends 30 minutes of daily physical activity while pregnant – so lace up your sneakers and pick the work-out that feels right for you.

Back pain is a common ailment that plagues many women, and can result from a number of issues, such as spine-related problems, inflammation and wear of the sacroiliac joint, pinched nerve, accidents and stress. The pain can be stabbing, dull, achy, or debilitating. While there are various pain management medications out there, a simpler solution that could provide quick and effective relief are stretches. Let’s look at a few stretches that could ease your unwanted back pain.

Standing Hamstring Stretch: Lower back pain can be a nagging discomfort, but can be alleviated with a standing hamstring stretch. Gently lengthening the hamstring can reduce stress and improve degraded flexibility and decrease pain levels.

To stretch the hamstring: Stand with both feet planted together on the ground. Gently extend your arms upward to the ceiling, while keeping your back straight. Slowly bend at the waist with your torso forward, knees locked, back straight and hands reaching for the toes. Hold this position for 30-45 seconds. Relax for 30 seconds. Repeat the stretch 3 times.

Pigeon Pose: Improvement in back pain doesn’t necessarily require stretching your back. Improving flexibility and posture can work wonders for sciatica-related back pain, hence, the pigeon pose. To do the pigeon pose - Start by positioning yourself on all fours (your hands and knees) or in table. Bring your left leg forward, with ankle at your right hand, and slide your right leg back, ensuring that your hips are square and knee is in line with the ankle. Inhale and lengthen up with the torso, pressing the tailbone down, and exhale as you press the extended leg back. Position your arms on each side of your hips and rise up on your fingertips as you elongate the spine. Depending on comfort level, hold the stretch for 30 seconds to 5 minutes.

Cat-Cow:To tackle mid-back pain, cat-cow allows for gentle spinal movements that can minimize pain and release stiffness.To do the cat-cow - Position yourself on all fours to begin, with wrists under your shoulders and knees under your hips, and back flat. Press your hands into the mat/floor, spreading your fingers wide, evenly distributing your weight in your hands to avoid putting pressure on the wrists. Inhale, slowly raise your pelvis upward, your chest forward, stomach lowered, back flat, and face up and looking ahead.  Hold for 5-10 seconds. Exhale, gently arch your back, mimicking a cat, to round out the spine. Tuck your pelvis, sucking in the belly button, and hang your head freely. Hold for 5-10 seconds. Repeat the stretch 5-7 times. Back pain doesn’t always require prescription medication.

Simple stretches can provide the relief that you need to go about your day. So, stretch the pain away.

~ Monica Manuel, MS, LPC

Sleep is one of the most important aspects of health, yet most of us don’t get nearly enough. Stress, electronic devices, and racing thoughts are a few reasons why approximately one-third of Americans don’t get adequate shut-eye.  Fortunately, there are natural ways to combat those restless nights, including the use of fragrant essential oils.  Let’s explore 3 of the best essential oils for insomnia and how you can use them to sleep like a baby tonight.

Lavender Oil: Made from the essence of lavender flowers, this popular essential oil is highly effective as a natural remedy for insomnia.  Studies revel that diffusing lavender oil in the air at bedtime can improve sleep quality by 20%. Whether you spritz a whiff of oil in the air or dab a few drops on your wrists, the delicate aroma of lavender may help you get that vital slumber.

Roman Chamomile Oil: Fixing yourself a hot cup of chamomile tea is a soothing way to sail into bedtime, but how about channeling the healing power of this herbal oil on your skin? According to Dr. Susan Smith Jones, a holistic health expert, “Millions enjoy the fragrant flowers for gently calming the nerves and soothing stress and tension.”

Sandalwood Oil: Strong and earthy yet sweet, sandalwood oil has a calming effect on the mind. Sandalwood oil may also have the power to stimulate your brain’s production of melatonin, a natural chemical that helps you drift into a restful sleep.

This trio of essential oils is a much healthier option than a sleeping pill and may help you get the rest you need. Ylang ylang, bergamot, and cedarwood are other essential oils known for their calming properties. Experiment and choose the scent that relaxes your senses. Then, dilute your chosen fragrance with a base oil like sweet almond and apply to the areas where you feel most tense. A couple of drops on the temples or forehead go a long way to ease you into dreamtime. Better quality sleep is possible with a little help from Mother Nature.

With so much information bombarding us about diet and eating plans, wouldn’t it be great to have an expert available who could help you determine the right plan for your needs, goals and lifestyle? A nutritional consultant can provide those services to get and keep you on track to improved heath.  In addition, the education and experience of a licensed consultant in nutrition or dietetics gives them the background required to determine any existing health barriers and offer dietary suggestions. 

What is the Process: The process starts with an initial consultation so that an individualized plan can be developed for your specific health needs.  A nutritional consultant will help you create an eating plan that promotes healthy metabolism, good immune response, and a healthy body weight. This includes discussing and analyzing your current eating habits, while also educating you on the importance of specific foods and nutrients.

What Happens During the Initial Consultation: During the initial appointment, your nutritional consultant will gather information about your presenting concerns, explore your history, what you are looking for, and will start to uncover the underlying causes of any specific symptoms.  Your consultation is the time to discuss any bothersome issues like digestive complaints, unexplained weight gain, or even fatigue.

While you may not think that certain things like fatigue or headaches are linked to food, more times than not they can be linked back to the foods you eat.  Your nutritional consultant will use this time to develop a plan of action to help get you on the right track to better health.

What Happens Next: After your consultation, the nutritionist will work with you using a plan tailored to your unique dietary and health goals.  You can work with the nutritionist for a length of time until you are comfortable with the dietary changes you have implemented. It is a great idea to check back in with your nutritionist to re-evaluate your progress after reaching your initial goals.

Having more than one kid in the household increases your chances of conflict. Sibling rivalry will become an inevitable aspect of the relationship with your kids. The conflict can leave parents at their wits end, exhausted, wanting to find a solution that can bring it to an end. Bickering, teasing, and even physical fights can be disruptive, create an unhappy home environment, and a sour relationship between siblings. Here are three ways that you can help your kids manage sibling conflicts.

1. Parent as You Should: Ignoring the conflict between your children is reckless and neglectful. You have a responsibility to take action when sibling rivalry progresses to excessive physical or verbal incidents. Step in and address the situation by having a candid conversation with your kids about what’s going on. Listen to their concerns and provide suggestions on how they can handle disagreements in a positive manner, without teasing, being spiteful or physical fights.

2. Implement a Family Plan: Establish real consequences, both positive and negative, by creating a family plan that directly addresses the sibling rivalry. The consequences should be levied against all involved in the conflict. For example, everyone loses computer privileges if a shouting match erupts. On the other hand, should the kids go an afternoon without any fighting, they could enjoy family game night as a privilege.

3. Avoid Comparisons: It is normal for siblings to have different personalities and abilities, but comparisons should be avoided at all cost. You don’t want to give your kids the impression that you love one more than the other, or acknowledge the accomplishments of one and ignore the other. Acknowledge your kids worth on an equal level, highlighting and encouraging their talents on an individual basis. 

Sibling conflict should be avoided because it can be toxic. Parents have a responsibility to limit or eliminate sibling rivalry from their household. It is important to promote a warm and close-knit relationship between your kids because it is important to how your kids will transition into their adult relationships. While sibling rivalry is generally inevitable, it can be addressed in every home if parents play their part, establish ways to deal with the conflict and avoid pitting siblings against each other.

~Monica Manuel, MS, LPC

Over 40 million adults in the United States suffer from an anxiety related disorder.  There are numerous prescription medications on the market dedicated to treating the symptoms of anxiety.  Yet, many who suffer from anxiety are seeking healthier and alternative ways to manage their anxiety.  If you suffer from anxiety and are seeking additional means to wellness, consider incorporating one or more of the following practices into your daily routine.

1.   Practice Daily Deep Breathing Exercises: Deep breathing promotes mental clarity and relaxation. The key is to place yourself in a distraction free environment. Some prefer to lie down while others sit in an upward position. Inhale deeply through the nose and allow your stomach to expand. Engage the chest muscles and feel the fullness in your lungs. Then, exhale in a controlled manner. Perhaps even silently counting to four as you breathe out. Practice this a few times while concentrating on your breathing. By bringing full attention to your breaths, you are able to block out the anxieties surrounding you. 

2. Journal for Stress Management: Documenting your thoughts, experiences, and emotions through journaling can have a large impact on your ability to manage stress. Writing, in general, challenges the mind to create content that expresses an emotion. When managing anxiety, writing down possible fears, gratitude lists, and honest emotions will assist with conquering negative thoughts. You will approach obstacles in an organized manner without feeling overwhelmed. In addition, writing can assist with self-exploration. Often times, anxiety is a result of feeling distant from the inner self. Such prompts will help to analyze yourself in order to reach understanding. Some include:

•    Three mantra’s I would like to live by are…
•    What are my three biggest fears and how can I overcome them?
•    What methods did I previously use to conquer a past challenge?

3. Creating Vision Boards: Vision boards are excellent ways to visually display goals, feelings, and affirmations. By doing so, you are able to organize your thoughts in a way that reduces anxiety of the future. In fact, a recent study found that, “Our brains prefer invented visual information to the real thing.” This statement solidifies the fact that creating a visual representation of your emotions can help to manage stress and lessen anxiety. In fact, the process behind making a vision board is relaxing in itself. By focusing your attention on creating something of value, you are redirecting that stress in a positive manner.

Incorporating practices such as these into your daily life can help reduce the effects of anxiety while forcing you to acknowledge your troubles head on. By doing so, you will reach an optimal level of wellness that makes the symptoms of anxiety manageable.

~ Monica Manuel, MS, LPC