We doubt ourselves because we worry about what others may think.

When we are in doubt, it's often because we don't want to make any room for mistakes. However, mistakes are also how we learn and grow. We can lessen self-doubt and fear of failure by practicing being kind to ourselves, no matter the outcome.

When we are scared to stop the self-doubt, we internalize the stories others have told us, we hang out with people who doubt themselves too, we are doubting ourselves to a point where we feel comfortable being last and we become addicted to our own negativity and excuses.

So let’s talk about believing in yourself.

Believing in yourself means having faith in your own capabilities. It means believing that you can do something that it is within your ability. When you believe in yourself, you can overcome self-doubt and have the confidence to take action and get things done.

So, what exactly happens when you stop believing? What happens when you lose you? You become lost; you are no longer you. Low self-esteem creeps in due to or our self stories and self-history.

Steps to Confidently Believe in Yourself

1. Work on your strengths not your weaknesses — Everyone has weaknesses and strengths. You need to determine how to identify your strengths. The solution to start building confidence right away is to stop spinning your wheels at things you aren’t wired for. Discover what you are already good at, and work at becoming great. Talk to your family, close friends, and colleagues about what your strengths are. What are some things they come to you for help with? You’re not fishing for compliments, though sometimes this exercise can come with a confidence boost.

2. Embrace who you are — How can you have faith in yourself when you don’t know who you really are? Or worse, you are trying hard to be someone you’re not. Self-confidence comes from embracing who you are and what’s important to you. It does not come from being inauthentic or trying to impress people. Remember that your experience of life is about you, and their experience of life is about them.

3. Believe you can and you will — It’s not wishful thinking — believing something changes the way you see the world and yourself. You either see possibilities, or hopeless obstacles. Which will you choose? To start believing in yourself, you have to stop believing you are stuck with the skills and abilities you have right now. This is called a fixed mindset, which is a limited thinking pattern that’s fatal to your success.

4. Instead, start believing you can change. This way of thinking is called a growth mindset. It means that you believe change is possible. It may be true that you don’t have what it takes to accomplish your goals, right now. But if you believe you can improve, develop, and learn, then you will get there — even when nothing goes right. You will grow.

5. Be your own coach — If you don’t believe in yourself, you won’t believe someone who is cheering you on from the sidelines. That’s why a great small business coach leads their clients to success not by cheerleading, but by developing talent. Managers who focus on developing talent get outstanding results. The secret is, you don’t need another person to work through this process. You don’t need to possess qualities of leadership to coach yourself through it. Choosing ideas that suit you and working with your strengths.

Work on these steps consistently, and you will begin to see amazing things happening in your life.

There are challenges. Part of the process means getting over negative self-talk, fear of failure, and imposter syndrome. You may have to face genuine anxiety and work on ways to manage it. Every single person who has done any kind of self-improvement will tell you that these feelings are very real. They’ll tell you it’s scary, but the results are worth it. Each time you step into something new there will be fear. Your power lies in walking through that fear and doing the thing anyway.

It’s your life and you don’t need to live it to anyone’s expectations but your own. If you want a different life, make it yourself.

~ Jade Asuncion

Strong social networks are essential for our mental health and overall well-being, and there are many forms of social support that can assist us in our everyday lives.

The four types of social support are:

• Emotional support consists of the support we are most likely to receive from our friends and family, this form of support involves a great deal of love, trust, and care (Guruge et al., 2015).

• Instrumental can be viewed as the actions or assistant you receive from others that may help you in some way.

• Informational support comes in the form advice you may receive from others, which can range from a doctor’s advice to advice or suggestions from people you know.

• Appraisal support can be thought of as the feedback and encouragement you receive from the people in your life.

Lack of social support or social networks can increase stress levels and be harmful for our mental health. This may especially be the case for many immigrant women because they may be more at risk of depression or postpartum depression if they have no social support/networks.

Lack of social support may even add on to additional obstacles they face such as:

• being separated from existing social networks due to having moved away

• discrimination

• communication/language difficulties

• issues with securing employment

• access to services (government, medical, etc.)

• transportation

• inadequate child-care

• family issues

• having trouble adjusting to new living environment

Because immigrant women may be at greater risk for depression and postpartum depression, something as simple as:

• talking on the phone and offering emotional support as well as encouragement (appraisal support) can make a difference in preventing depression (Guruge et al., 2015).

• providing strong spousal support can also help lower the effects of post-partum depression probably because of the emotional and instrumental support they may provide. So, help your partner in any way you can!

Accessibility and Language Barriers:

We can’t underestimate the importance of understanding cultural differences in communication and language, because this can impact immigrant women’s access to necessary services that they and their families can benefit from, such as medical or government services (informational support).

Being aware of these language barriers could make it possible to provide more accurate written information to immigrant women in their language of comfort or through professional interpreters/translators.

Stigma

Because of cultural barriers, mental health is still very stigmatized in certain cultures, and the severity of that stigma can vary from culture to culture. This stigma can affect whether some immigrant women even ask for help to begin with, or whether they reach out to services that may aid their mental health. We should always keep that in mind when trying to provide support and assistance.

Why is this information important?

Because just being aware of the difficulties immigrant women face is the first step for change and improvement for the mental health and overall well-being of these women.

Social support may seem like something so easy or simple to achieve, but that isn’t true for everyone. It’s important to remember that all our experiences are different and so many factors go in to shaping our daily lives.

Keep in mind that all forms of social support lower the risk or effects of depression for immigrant women and are necessary for their overall well-being.

— Liliana Campos

I grew up in the Philippines and would describe my childhood as a humble, simple and happy. I was eleven years old when my mother passed which cast a dim cloud over my colorful future. After that, my father had to work far away from our home and would send my siblings and I money. Since then, I learned to become independent and to decide for my own, no guidance from a caregiver or guardian. When I turned seventeen I decided to move to a different location to find a job, and by God’s grace, hard work and perseverance, I was able to support myself and help my family. Soon I was able to take care of myself, but this was not the life I dreamed about. I was lonely and just working on a daily basis to survive.

I took advantage of pandemic to help my siblings and decided to bring my family especially my nieces & nephews under my wing. I know I was happy but kept asking myself if I made the right decision of transitioning from a single transwoman life to motherhood. I secretly struggled a lot mentally and physically for a very long time. I had an occasional headaches, unfocused-mind and disturbed sleep.

I was battling in a “separation anxiety disorder” a mental health problem. A therapist helped and advised me to take good care of my pets; Chin (Husky), Gucci (Black Cat), and Akira (Leopard Cat). I had to wake up to feed, bath and play with them everyday. Unconsciously, they provided me a sense of responsibility and gave me reasons to enjoy life again.

• Would animal-assisted therapy be helpful as a part of anxiety and depression management in my case?

• Would such treatment be a helpful approach?

Pet therapy is a broad term that includes animal-assisted therapy and other animal-assisted activities. Animal-assisted therapy is a growing field that uses dogs or other animals to help people recover from or better cope with health problems, such as heart disease, cancer and mental health disorders. The purpose of pet therapy is to help someone recover from or cope with a health problem or mental disorder. Dogs and cats are most commonly used in pet therapy. However, fish, guinea pigs, horses, and other animals that meet screening criteria can also be used.

Studies around pets and mental health show that petting and playing with animals reduces stress-related hormones. And these benefits can occur after just five minutes of interacting with a pet. Therefore, pets are very helpful for anxiety sufferers. Playing with a dog or cat raises our levels of serotonin and dopamine.

The animal's handler has to go through a training course, plus the animal itself must pass a health screening among other criteria. - must be reliably house-trained.

In general, the interaction with a pet decreases distress and improves mood. The effects of the pet therapy are measurable, as seen by an increase in the release of endorphins in the person interacting with the animal. Endorphins are brain chemicals that are released and make you feel good.

Animal-Assisted Therapy can help those experiencing:

• Anxiety & Depression

• Asperger's Syndrome.

• Autism Spectrum Disorder.

• Post-Traumatic Stress Disorder.

• Attention-Deficit/Hyperactivity Disorder

Benefits:

• Increased trust.

• Reduced anxiety.

• Less feeling of depression and isolation.

• Increased self-esteem, self-acceptance, and social skills.

• Better impulse control.

• Increased problem-solving skills.

• Improved communication skills, including non-verbal.

These programs have been implemented worldwide. A therapist can work with you to get the most out of your work with a pet and can assist you in using techniques that will help you.

— By Jade Asuncion

We take a lot of pride in being productive, in getting things done, and checking off our to-do list. Subconsciously, some of us tie our self-worth to our productivity, especially now that we have more time on our hands. With the need to always be productive, the pressure tends to create strong expectations about what should be accomplished. And if those expectations aren't met, it feels like a big hit on our self-esteem.

With quarantine in effect for these past few months, it’s been hard to not feel worn out, tired, and bored. Many of us have tried to make the most of this global crisis by creating new fitness goals, or learning a new skill. But without the excitement and stimulus of the world, it’s much easier to feel burned out. It's difficult to accept the idea that “if you don’t seize the day, it’s okay”. but remember that this current situation is difficult to process and cope through.

Here are some tips to guide you through accepting the current situation:

1. Remember to focus on the basics- the things that make you feel comfortable and secure. Do an activity that makes you feel grounded. Something you can return to when you feel lost. And allow yourself enough time to do it often. 

2. Try to ignore any posts about productivity on social media right now. It is okay if you’re not as productive as usual. Instead, consider using this time to slow down and reflect. Learn to love and appreciate your own company. Focus on the present moment. Remind yourself that you are healthy. You are safe. Everything is okay. 

3. Finally, know how to balance these two things. Remember, it’s okay to want to get something done, to finish a project, but you don’t need to have the pressure or stress to do that every day. The expectation of using every second to its fullest can be damaging to your mental health. 

4. One last thing to consider is your negative feelings. It’s okay to not feel 100% yourself right now. You are grieving. You are grieving the world you knew before and now have lost. This is a change no one wanted, but now have to accept. We miss our normal routines, our social interactions, or the plans we made that now have to be cancelled. It’s okay to not be productive and check every item on your to-do list, because right now, your life has come at a standstill. It’s okay to feel lost, because no one is really feeling put together. 

5. We often forget that we are living through a pandemic, as it is such a foreign concept to understand and process. But be forgiving to yourself during these different times, and remember that you are doing the best you can.

At this point, many people expected that the pandemic would be over. It has been about five months since the US started its response to COVID-19, and most anticipated a return to normal several months ago. The continuing spread of the virus and its effects on society are naturally causing anxiety and, understandably, a feeling of loss of control. As the pandemic continues, it is crucial to continue taking care of your mental health and physical health. Figuring out how you can regain a sense of control in your life is important to keeping calm through this storm.

1. Understand that there are things that are genuinely outside of your control right now. Many people overwhelm themselves by looking for ways to alter parts of their situation that are unalterable, and it just furthers the feeling of helplessness. Make a list of the things in your life that are in your control: meal plans, your home organization, your hobbies, etc. Focus on what you are able to change.

2. A structured routine is imperative. Establish a consistent sleeping schedule. Set aside times for work, and times for a break. Make a list of ways you can relax and take care of yourself, and set aside a time just for that. Sticking to a routine has been shown to increase feelings of control.

3. Stay informed. Keep yourself up to date on COVID-19 through reputable sources such as the CDC; however, make sure to limit the information you get from media. Taking in too much news can be stressful, so it is important not to go down any news rabbit holes. 

4. Turn your attention to your body. Focus on the ways your body feels, and how you can control that. Meditation and exercise are two great ways to center yourself and feel in control of your own mind and body. They are also shown to boost your mood, as well as your immune system.

5. Have an action plan. Understand what you need to do when you have a bad day, so that you won’t spiral. In addition, establish a plan for what you can do if you or a loved one gets sick. This can include locating your nearest testing center, or working out how to isolate if you are sick. Being prepared helps to feel in control. 

It is easy to get caught up in the whirlwind of lives around us. There are the friends that are getting married, the siblings having babies, and the social media lives seemingly filled to the brim with happiness, money, and blessings. Sometimes you sit back and wonder why those components are absent in your life, and other days you have fear while completely doubting the future. The more you compare where you’re at in life to where others are, the more you become increasingly unsatisfied with what you already have. When you appreciate each unique stage of life, there is an abundance of joy and fullness to be found.

Seasons of unknown are intended to force you to reprogram the desires of your heart. Sometimes what you want most in the world blinds you from what you need the most, and when you become fixated on comparisons with those around you, you no longer see the blessings in your peripheral.

Upon reflection, even the darkest times in your life possess an underlying message or source of growth. When your heart broke, you learned how to love yourself greatly and independently. When fired unexpectedly, you learned how to handle rejection and prove your talents. When you came out to your family and they disowned you, you found people to uplift and love you. Our most pivotal life changes sneak up on us when we are least trying to find them. 

Our perception of others reflects how we view ourselves. The people you have the hardest time removing from your consciousness are often the ones who possess the things you most subconsciously desire. However, it is simple to let your mind wander and attribute qualities to situations that are not true. Another woman who appears to be the perfect relationship is not prettier, smarter, or more deserving of love than you. Our mind becomes an inhospitable environment when our first reaction to others is of judgment and jealousy. Make your head space hospitable.

Consider an actual hospital. When a doctor treats his patient with kindness and consideration the patient heals quickly and no longer requires a bed. If the doctor fails to treat his patient the source of the problem cannot be found and the patient remain until she is healed. This is how our minds work. When we let people take a bed in our head space and we forget to place ourselves first and we drain our own resources. When we make our head space hospitable, the person in your mind will stay only awhile, then quickly exit.

Life is never stationary and neither should you allow your thoughts to be. When you change the processes of your mind, when you choose first joy, the rest will fall into place.

~Morgan O’Neal

When we think of self-love we may often think of spoiling our desires. Self-love may take the form of relaxing hot showers, calming baths, scented candles, enjoying a cup of coffee while reading your favorite book, going for a jog, finding clothes you like, treating yourself to a spa day, and good food. But self-love isn’t just about pampering yourself.

Loving ourselves is being able to look in the mirror for once without criticizing our own bodies. It is finally feeling content with where you are at in life. Loving ourselves is being able to be happy for both ourselves and others when we achieve success. It also involves speaking and thinking kindly of ourselves, as well as listening to our needs - and sometimes putting ourselves first!

There are many days where you are unable to shut out your thoughts. There are days when being able to say you survived is an achievement in itself. There are nights when it all gets too much and you’re frustrated at how you’re unable to explain what is going on within yourself. There are moments when you know you’re still chained by the things in your past and you hate yourself for still being affected by it all. I know this feeling personally. In fact, take the time you need to deal with it. Take that day off or go on a day out if you are unable to muster the strength to go on.

But don’t give up entirely. As difficult as things may be, know that you have the power to work through it — or around it at least. There may be events in our lives that have shaped who we are, to a point that we are unable to detach ourselves from what has happened. Here’s the truth: you can either wallow in the weight of this moment, or you can fight for your life and make it a good story. Chose your happiness every time, but most importantly, take it step by step and day by day.

I discovered that being simply honest with your emotions is the most freeing thing a person could ever do for themselves. Allowing yourself to embrace it all is truly living honestly. Know that by being open with what you feel, you are being your authentic self — and that, is just being beautifully human.

The novel coronavirus has now made it to every continent except Antarctica. As it continues to spread, we are constantly inundated with updates on the virus and the latest death tolls. Understandably, this can be overwhelming. Here are some things you can do if you are feeling anxious about this public health crisis. Here are some ways to minimize your anxiety:

1. Put it in perspective. It’s scary to think that we are dealing with a new virus, primarily because we don’t know what to expect. But we do have some initial data on the novel coronavirus that can help us put it into perspective. Compare it to the influenza, which the CDC estimates has affected 34 to 49 million people and resulted in 20 to 52 thousand deaths in the United States since October 2019. It is also important to note that reported death rates are typically artificially elevated early in an epidemic, as mild and asymptomatic cases go undetected.

2. Do what you can to prepare. According to the CDC and the World Health Organization (WHO), there are some steps you can take to reduce the risk of contracting the novel coronavirus. Most are common-sense measures, like washing your hands thoroughly, disinfecting commonly used household surfaces (such as doorknobs and light switches), keeping hands away from your face, and steering clear of others who are coughing or sneezing. In addition, try to keep yourself in good health so that your immune system functions at its best. Simple practices like eating a variety of fruits and vegetables, exercising regularly, and keeping up with regular preventative care can go a long way. Make sure that you are up to date with recommended immunizations, especially those that protect against flu and pneumonia as these illnesses can make you more susceptible to the novel coronavirus. Influenza and pneumonia can also cause additional serious complications if you contract them along with or as a complication of coronavirus. Talk with your doctor to determine if you require additional immunizations.

3. Limit exposure to the news. There are an incredible number of news outlets and an even more endless supply of information available on social media. If you are anxious about COVID-19, you may find yourself spending a lot of time searching for updates and reassurance. This is usually counterproductive, as many outlets and social media networks draw on catastrophic or sensational stories to get views. Limit yourself to checking news stories once a day. Turn off automatic news notifications on your smartphone. Trust that if there is an important development, you will hear about it quickly.

4. Practice mindfulness and positive thinking techniques. Our minds are made to protect us. As such, we are biased toward attending to potential threats. When you find yourself swept up in thinking about the scary things that could happen, it’s important to remember this tendency to overestimate the likelihood of a bad outcome. Yes, it is possible that something bad could happen. Acknowledge these worries, but practice refocusing your mind on the present. Starting a daily mindfulness routine can help you develop the skills to do this.

5. Take care of your mental health. For people with existing conditions like depression, anxiety, and obsessive-compulsive disorder, news of COVID-19 may increase symptoms. Feelings of helplessness, panic, contamination fears, health-related anxiety, and generalized anxiety can all be worsened by epidemics and other similar disasters. It is important to make sure that your underlying mental illness is adequately treated. If you notice that your mental health is suffering lately, make an appointment with your therapist to discuss treatment strategies.

6. Engage with your Pets. Pets, especially dogs and cats, can reduce stress, anxiety, and depression, ease loneliness, encourage exercise and playfulness, and even improve your cardiovascular health. Caring for an animal can help children grow up more secure and active. Pets also provide valuable companionship for older adults. Perhaps most importantly, though, a pet can add real joy and unconditional love to your life.

Accepting change is one of the most difficult hurdles of life. Transitioning from a time in life where we feel the most comfort and happiness into new environment and schedule can be very unsettling. Big life transitions such as graduating, marriage, new career, o even moving to a new place can be hard to cope with. We are not taught how to deal with major transitions, but more so just thrown out into the world and expected to adjust. It is normal to feel stressed, overwhelmed, and even nervous about change, it is part of human nature. The best ways to cope with huge lie transition are;

1. Not allowing stress to takeover. Stress should be made into a positive instead of negative. Be excited about the new transition, so many great things can happen. If the decision made turns out to be an error there are plenty ways to cope and find inner peace.

2. Staying healthy and taking care of yourself during a transition. Our bodies are super delicate and react to everything w do to them. Staying healthy, practicing good eating habits, and getting some type of exercise is beneficial to stay on track during a transition.

3. Have a support system. During big life changed it is always helpful to have a family member, friend , or eve a therapist to confide in when things get hard. Although our society thrives on independence and individualistic culture, it is helpful to have someone to lean on during transitions.

A lot of times we find ourselves being impatient and harsh towards ourselves. The constant pressure to be perfect and live a life that follows specific steps towards a dream or what we imagine as success, has caused a rushing, and impatient mentality. We may sometimes forget that there is no right or wrong way to live our lives. Society has significantly shaped the idea of a “perfect life” which has caused us to be impatient with ourselves. This is a reminder that there is no strict time line or handbook to life. Everyone’s timing is crafted to the unique individual. We have to practice being nicer to ourselves and recognizing the progress and success we already have achieved before dwelling on what the future holds. We can practice this by being mindful and loving ourselves in every aspect and step of life. This is one of the greatest gifts we can give to ourselves, patience.

“The right relationships keep you on the right track. The wrong relationships will distract. ”

As we grow through life, we come across people and energies that will not only present themselves as challenges but, as decisions as well. Sometimes, we fail to see past a person's actions or habits, ultimately making the decision to hinder our own growth. This can be detrimental to our own health, body, and mind. Your energy and intentions attract what you want the most - by surrounding yourself with people and energies that resonate with the same positivism, you can attract positive manifestations. However, here are five type of energies to be mindful of:

1. Irresponsible People

   There are people who are unable to assume the responsibility for their actions. Even so, they maybe prone to blaming others for their own mistakes. These type of people will have a negative influence on your life. They may not be able to change their attitude, and because of this, you will sacrifice your positive energy for their lack of commitment. Understand that you deserve better! If it's possible, you can try expressing how their habits make you uncomfortable. But if this doesn't spark a need for change, then avoiding them, their problems and their responsibilities is what's best for your peace.

2. Self-Destructive People

   Sometimes when you express how someone made you feel, some people tend to become defensive in pointing out their lapses of judgment. They seek pity, help and attention, but most times they're not really interested in solving their own problems. Self-destructive people have no interest in growing or changing for the better. They’re simply content with complaining and living their lives in misery over and over again. The worst thing, however, is that even if you want to help them, you won’t be able to do much. If it’s their habit to offer excuses for their behaviors, it's out of your control. Again, simply avoiding them is best.

3. Criticizing People

   No one is perfect, and once we commit to growth, going through changes and learning from our mistakes is inevitable. However, just because you have your flaws that you’re struggling to overcome, it doesn’t mean that someone should point them out to you all the time. There is a difference between expressing one’s concern honestly and constructively, and pointing out the weakness in order to attack someone. If one of your friends is quick to emphasize your flaws and frequently criticizes your behavior, you are dealing with a toxic person that you should definitely avoid. Otherwise, you will risk that person wearing down your self-esteem and bringing down your own energy.

4. Energy Draining People

   These people (or things) are also known as "energy vampires", and they come in many forms. Some people like to be pitied for problems they cannot solve, while others like to constantly speak badly about other people. Some will try to control your opinions about topics, and others will point out all the flaws in your behavior. Some might seek company in judging others, or challenge you every time you cross paths. But what they all have in common is that after every interaction with them you feel emotional, mental fatigue and stress. Do yourself a favor and chose what's best for your energy - avoid them.

5. Jealous & Envious People

   You might know a person who tends to minimize your accomplishments or strengths in order to make themselves feel better. Or someone who may secretly show resentment by downplaying your abilities and accomplishments. Jealously and envy will never aid you or anyone else in growth. You don’t need these kinds of toxic people in your life. Avoid people these kind of people and traits because they will not serve for your best intentions - they can’t appreciate your hard work, simply because they can’t put so much effort into things they love. Real friends and things will always be meant for you and be genuinely happy for you. They won’t try to diminish your happiness with negative reactions. They will never try to make you feel guilty for sharing your happiness with them.

Avoid the five types of toxic personalities and you’ll be on your way to creating a harmonious and balanced social environment that serves to boost your strengths and helps you to lead a peaceful and happy life.

“Like a lotus flower, we have the ability to rise from the mud, bloom out of the darkness, and radiate into the world . . .”

Sometimes we find ourselves hanging on to our mistakes, failures, setbacks, unwanted shifts, criticisms, dead cycles, and situations that we may feel weren't helping us evolve. Although these unpleasant moments have been placed in our path, it's relieving to know that these moments are not permanent and that they're not in control of our journey. These challenges have presented us with an opportunity to reflect on our decisions and grow from our experiences.

Accept wherever you are right now. Regardless of what happened to you last week or three years ago, this moment is your current state. You were brought here to this exact moment with more knowledge than before, a greater opportunity to grow, a victory to claim, and a testimony to inspire. Don't let who or what you were talk you out of who you're becoming. You are only responsible for now, so from this moment on, chose to be the very best version of you.

Recognizing your potential for greatness and accepting yourself is fundamental towards your growth. We can practice this whenever we feel overwhelmed, stressed, or when we want to return to the present moment.

Taking care of yourself is something that can be often overlooked. Sometimes we get too busy or stressed and don’t give ourselves the attention we need. As a result, this can lead to burnout. Everyone needs time to take a break and decompress from their lives. Maria Baratta Ph.D., on Psychology Today, lists 10 ways to exercise self-care. Below I list some of my favorite ways Maria listed on how to take care of you. 

1. Self care means knowing who you are and your limits

2. Self care means getting the sleep you need and knowing how to rest

3. Self care means making sure you’re well-fed

4. Self care means finding a way to decompress throughout your day

5. Self care means taking time to get to know you better

6. Self care means identifying what you enjoy doing and what's fun for you and make a serious effort to integrate it into your day

7. Self care means taking time to love yourself

Overall as individuals, we should all take time out of daily lives to look after ourselves. Making sure that we’re healthy physically by eating enough and getting enough sleep. Taking those mental pauses so that we can make it through the day. Finding and loving ourselves even more. Doing what’s enjoyable and fun for you daily. Knowing yourself and your limits. Self care isn’t always that glamorous it can just be those little things that you do for yourself emotionally, physically, and mentally. 

~Thavary Mam

Meditation is an ancient practice that has been around for centuries. Over time it has gained popularity and made its way into Western culture. From my personal experience, I’ve been exposed to meditation on different occasions of my life. It has become pretty common and it would be surprising if you haven’t heard of it. Meditation has been around for thousands of years and it offers countless benefits. Since there are so many techniques there is something for everyone. With technology, there are plenty of resources online and even videos to help you get started on your meditation journey. 

Some of the benefits of meditation are: reduce stress, controls anxiety, promotes emotional health, enhances self-awareness, relaxation, lengthens attention span, improves sleep, you can meditate anywhere, etc. Meditation is also a great way to practice mindfulness. Anyone can try meditation but in order for the best results, one should practice it often. There are a plethora of different ways you can meditate so it is possible to incorporate it into your daily life. Listed below are simple meditation steps for beginners.

1. Sit or lie in a comfortable position

2. Close your eyes

3. Breathe naturally

4. Focus your attention on your breathing and how your body moves when you inhale and exhale. If your mind starts to wander just return to focusing on your breath. 

Practice this for a few minutes to start and then you can move onto longer periods of time. Don’t give up after your first try. Keep practicing until you find what’s right for you!

~Thavary Mam

The truth is, you can affect your home environment in the same way that your home environment can affect you. With this in mind, ask yourself how do you feel when you get home? Relieved? Happy? Overwhelmed? Sometimes we can get caught up in the outside world and bring these energies into our own space. Our home should be a place where we can recharge and refresh yourself from the day. It's necessary to create a calm and peaceful atmosphere at home to invite positive energies and manifestations..

Here are a few simple things you can do improve your home positive environment:

1. Declutter Your Home: Clutter adds chaos to the mind on an unconscious level. Tasks left undone can weigh on your mind even while you're away from home, so always follow a plan to keep things in place and get rid of the things that you don't need any more - donate, if possible. Just like you, your home needs to breathe too! So focus on quality, not quantity and create space.

2. Letting That Sunlight In : Similar to when we have to take a walk and clear our mindset, our house does the same. Again, the energy you want is the energy you create. By opening the windows daily, allowing fresh energy and rejuvenating sunlight in, we allow space for positive energy too!

3. Nurturing plants: Whether its a live plant or fake plants, having natural beauty around and keeping some greenery indoors has an energizing effect. Not only do they calm the mind, but live plants also re-oxygenate the air and eliminate noxious gases, giving you a sigh of relief.

4. Get Rid of Bad Mojo: Decorate your home with mementos that are reminders of good times and get rid of items that are associated with negative, undesirable feelings. Add more of the things that make you smile, to boost and nurture positive vibes. Personally, I enjoy paintings, candles, vases that I painted, flowers, etc.; but, whatever is best you will work!

5. Acknowledging Your Five Senses: Once you get home, your five senses should become positively stimulated. A nice aroma of food, some essential oil, the sound of relaxing music, the sight of energizing plants and fresh flowers, clean homes and pets all add to the joy of getting home.

Wow, 2019 is coming to an end. As we are in our last 2 months of the year, it is the perfect time to reflect. Taking some time out to write a list of things you accomplished, or in some cases write down things you did not accomplish. As you’re doing this it is important to be aware of any self-judging. After completing the lists’ read it, and as you read be kind to yourself, while doing so. The beginning of the year is also a wonderful time to make a commitment on practicing mindfulness. To help start the process of this new year of mindfulness would be to simply practice these steps below.

1. Begin the day by taking a few minutes to just breathe, before checking emails, social media and news.

2. Meditate for 5 to 10 minutes every morning

3. Set aside short periods, between five and 15 minutes each day, where your intention is simply to be more mindful.

4. Pay attention to the present moment in a gentle, accepting way.

5. Have fun with your mindfulness practice. Pick one quick activity you do each day— drinking tea, cleaning, or eating.

6. As you do each activity, pay close attention to the sensations in your body. Instead id simply going through the motions, notice what thoughts and emotions come up. And if your mind wanders, just note that and return to the present moment.

~Tanita Brown

With the continuing closure of restaurants, schools, and businesses; adapting to the coronavirus is hard as an adult. But children may not understand why they cannot go to school, eat certain foods, or play with friends outside. According to the Child Mind Institute parents should not be afraid to discuss the coronavirus with their children. It is important to listen to your child’s concerns and questions. Here are 4 tips parents can use to discuss the coronavirus with their children. 

1. Find out what your child already knows. This gives you a chance to find out if they’re hearing incorrect information. KidsHealth says to ask age appropriate questions. For example, for younger children, you could say, "Have you heard grownups talking about a new sickness that's going around?"The CDC states that parents should provide information that is honest and accurate, but make sure it is suited for the age and developmental level of the child. 

2. Emphasize things your family can do to reduce germs and protect others. Talk to them about hand washing and social distancing. PBS Kids says that you can make these activities fun by making them into games. For example, a lot of kids cough or sneeze into their hands, so tell them to “catch it” in their elbow or a tissue. “Catch that cough!”

3. Lastly, reassure them that they are safe. Make sure they know what you and other people are doing to keep others safe. Children are very intuitive on what you are feeling, so try to stay calm when talking to your children.

With the spread of the novel coronavirus affecting everything from international travel to the availability of hand sanitizer, mitigating the Coronavirus in the United States has become a growing concern. That’s why many companies and colleges and universities are mandating or recommending that employee and students work remotely until the virus can be slowed.

Many of us fantasize about working from the comfort of their own home, foregoing their commute in favor of more sleep, family or exercise time. But working remotely is a double-edge sword. Sure, you get to stay home, but it can be harder to focus on actually working. Plus, the isolation can quickly become a downer for those used to socializing at work. And some people, of course, would prefer to stay in the office. So here are five tips to help manage stress while working from home during the Coronavirus outbreak.

1. Connect Online with Friends and Co-Workers. Online social interactions with coworkers or friends can alleviate feelings of isolation and loneliness.

2. Have a Plan. When working alone, you should keep a more structured daily schedule than usual. Utilize tools such as google calendar to keep track of your workday flow and management of work-related tasks.

3. Setting Clear Expectations. Create a work from home policy with your specific expectations. The policy would include instructions for an employee’s daily work schedule, your company’s overtime policy, description of a dedicated work space, instructions for reporting personal injury and damage to company equipment, and protection of proprietary company information.

4. Create a Dedicated Workspace. Instead of lying in bed with a laptop, try something more deliberate. The fix could be something as simple as moving a nightstand into a corner far away from distractions, plopping down your computer and sitting in an upright chair, like you would at your office desk. This also serves as an important signal to those who live with you that you’re at work. Create boundaries within your home that your family members understand when you are working and when you are available.

5. Take a Break. Let's be honest: You don't work eight hours straight in the office or at school. There are coffee breaks, lunch walks and chats with colleagues that give some respite from work. Just because you are working from home doesn't mean you aren't entitled to the same breathers. Hitting the pause button throughout the work day can be a boon to productivity and reduce stress.

“Who we are is who we attract.”

Living a single life and fulfilling unconditional happiness without a partner can be a challenge. However, with every challenge, there are possible solutions that increase opportunities for one to live a happy and well-being life. To acquire what the heart truly desires, one must go to the first reference of the source available…within SELF and obtain SELF. Self-awareness, self-understanding, self-forgiveness, self-boundaries and self-comfort and discomfort, to say the least. Self-satisfaction provides one the ability to satisfy self in order to satisfy others. If one cannot satisfy self alone, how can one wholeheartedly satisfy someone else or receive satisfaction together? To please thy self on all aspects (mentally, physically, emotionally, and spiritually), time is needed. Take time to live with thine own self long enough to know who that person really is from the inside out. Time increases self-toleration. With that, comes an understanding of who you are, what you stand for, and what/who you deserve in life. Emotional attachment to self increases self-satisfaction. When the self is satisfied, the established self-unconditional love creates a new lens to observe and view the true “self” of others.      

If we do not know ourselves well enough to embrace ourselves for who we are, imagine the challenge of embracing someone else or allowing someone to embrace us?  Extremely interesting thought… Lack of self-unconditional love creates a vicious cycle that is repeated with no lessons learned and places a strain on one’s ability to live a single life while being satisfied. Once you find YOU, you find your happy place. When in your happy place you gain self-satisfaction while being single, which then opens the door for the individual that is for you to enter without you seeking beyond…self.

~ DeAnna L. Alexander

On-again, off-again. I love you, I hate you. Breaking up, breaks, dating other people and coming back together again. Will it ever end? Do you want it to end? Is it them or me? Are we toxic for each other? Is this cycle toxic? Why can’t we let go?

No relationship is perfect. Rather if it is cyclical or non-cyclical but when it is repeated it does cause a different level of anxiety and attachment when you all decide to break-up. After awhile you all begin to anticipate the patterns, the break-up and getting back together again as if you become accustomed to re-starting.

Why does this keep happening? After one break-up lingering feelings are sometimes all people need to restart their relationship. It is stated by Dailey, Jin, Pfiester & Beck of Psychology Today that after a break-up, feelings of love, nostalgia and concern of a former partner are still present and if these feelings are still strong, two will instantly fall back into each other. Another reason is loneliness. No one wants to feel alone, especially when you are accustom to having a for certain person to constantly talk to and have intimate relations with. Lastly, some people just do not like starting over. When it is time to start over, you are constantly getting to know any and everything about that person, what they like, what they dislike, their family background, their overall personality and sexual preferences and that is overwhelming and scary. So, to some, it is not worth it and will run back to what they already know and who already knows them.

If the relationship is having to be constantly repeated, break-up, break, and back together again, it is unhealthy. So how do you break a cycle that has become addicting? You must ask yourself “why am I choosing to stay in this situation in the first place”? You must evaluate yourself and determine who you are right now, who you want to become and how will you get there.

~Alexis Adams