TOP 125 Wellness & Relaxation Gift Ideas on Amazon in 2018

TOP 125 Wellness & Relaxation Gift Ideas on Amazon in 2018

Looking for Christmas gifts?  Birthday gifts?  This can be a stressful time of year, so much to do, so many gifts to buy.   I’m curating the TOP 2018 Wellness & Relaxation Gift Ideas this holiday sea son.

I love wellness & relaxation gifts!!   It’s like having your own relaxation & personal spa in your own home.  

Want help finding gifts?

Want to know about fantastic deals & great gift ideas?  This is the perfect time of year to find great Wellness & Relaxation gifts.  I buy most of my Christmas gifts between Black Friday & Cyber Monday.  

I am curating fantastic deals and would love to share them with you!  

Be the First to Know!

Here are 3 ways to be the first to know about specials this season! 

Important: Please note that this blog contains Amazon affiliate links.  This means that if you purchase through these links, the price will be the same for you, and I’ll receive a small commission.  Hope you have a blessed day!

Categories of Wellness & Relaxation Gift Ideas

This blog post lists the TOP 125 wellness & relaxation gift ideas in 2018, with benefits & options.  Here’s the categories of wellness & relaxation gift ideas:

  • Aromatherapy: (16) holiday essential oils, (4) essential oil blends, (3) diffusers, and (3) carrier oils
  • Sound Therapy: (4) sound machines
  • Massage Therapy: (8) portable massagers
  • Light Therapy: (4) portable lighter therapy machines
  • Smart Watches (4) & accessories (4)
  • Fitness: (4) Yoga supplies, (2) Smart Digital Scales, (2) EKG monitor
  • Personal Spa supplies (8)
  • Homeopathic Relief (4)
  • Vitamin Supplements (35)
  • more Wellness Gift Ideas (20)

Wellness & Wholeness 

What is Wellness?  It’s the state of being in good overall health as a goal.

Wellness = Wholeness = Health

For many of us, we want to be healthy, whole, and well.  So, let’s do this together!  Let’s improve our wholeness, health,  and wellness.

Wellness & Relaxation gifts can help you:

  • Optimize health
  • Promote healing
  • Improve wellness
  • Enrich self-care

TOP 125 Wellness & Relaxation Gifts on Amazon in 2018

MooreWellness.Life helps all ages improve their wellness in mind, body, and spirit.  

This is a list of the TOP 2018 Wellness & Relaxation Gifts.  

This holiday season, we are enhancing mental health & physical wellness through:

  • wellness tips
  • relaxation supplies
  • gift ideas

Wellness Gifts: Aromatherapy

Essential Oils

I love my essential oils and my diffusers!!  Every day, I use essential oils to help with trauma recovery, anxiety, vertigo (inner ear dizziness), congestion, headaches, and sleep.

Benefits of essential oils:

Psychcentral.com and Dr. Axe both list many benefits of essential oils in boosting mental health & physical wellness.

  • Improve sleep
  • Uplift your mood 
  • Reduce anxiety
  • Support emotional well-being
  • Relax your body
  • Soothe sore muscles
  • Relieve pain
  • Improve digestion
  • Fight colds & flu symptoms

My favorite essential oils are Young Living, particularly for using in my roller bottles on my skin.

For diffusers, I also use some essential oils from Amazon.

TOP Holiday Essential Oils:

  • Peppermint  
  • Cinnamon
  • Orange
  • Nutmeg
  • Cedarwood
  • Clove bud
  • Ginger
  • Frankincense & Myrrh
  • Chamomile
  • Lavender
  • Eucalyptus
  • Lemon oil
  • Passion flower 
  • Lemon
  • Tea Tree oil 

Favorite essential oil blends:

Aromaweb.com has over 130 essential oil and aromatherapy guides & articles.  Topics include: introduction to essential oils, safety of essential oils, what to look for when buying essential oils, and essential oil uses and applications. 

Essential Oil Diffusers

I love diffusers that look great in the space, from my home or my office.  

TOP Diffusers:

  • Room diffuser
  • Locket necklace diffuser
  • Locket bracelet diffuser

Options on Diffusers:

  1. Size of diffuser – match size of space
  2. Humidifier
  3. Ultrasonic
  4. Wood grain
  5. Color changing

The diffusers that light up are awesome night lights that can go off on a timer.  Most diffusers’ lights have settings so the light can stay the same color or change colors.  Children usually like the colors changing. so it’s fun and there are natural essential oils bring healing.

Where do you put Diffusers?

  • Bedroom
  • Living room
  • Bathroom
  • Portable for travel
  • Car
  • Office
  • Waiting room
  • Porches 
  • Patios

Large space?  

No problem, just look for a diffuser that has a large capacity so you can actually smell the delicious essential oils throughout the large space.  

Carrier Oils

I use carrier oil on a daily basis:

  • Carrieroil for essential oils
  • Aromatherapy
  • Massage oil

TOP Carrier Oils:

  • Coconut oil
  • Almond oil
  • Jojoba oil

Wellness Gifts: Sound Therapy

I love my white noise machines, I have one in my bedroom and then a few at my mental health office.  I am about to get one for my living room and guest room.

“White noise works by reducing the difference between background sounds and a “peak” sound, like a door slamming, giving you a better chance to sleep through it undisturbed. If you have difficulty falling asleep or staying asleep, creating a constant ambient sound could help mask activity from inside and outside the house.” National Sleep Foundation

TOP Sound Therapy Machines

  1. Sound Machine
  2. Portable Sound Machine
  3. Sleep buds
  4. Apps

Benefits of Sound Therapy

  • Restful sleep
  • Relaxation sounds
  • Natural sounds

Options of Sound Therapy

  • Non-looping 
  • Night Light
  • Color Lights 
  • Fan

App: Insight Timer

My favorite white noise machine app is Insight Timer.

It’s free, it’s customizable, and it’s portable on your phone!  You can create your own favorite that you can use every night.

Wellness Gifts: Massage Therapy

Oh wow, massages are like heaven on earth!  

Massage Therapy = Bodywork = Manipulation Therapy = proper postural balance of muscles, joints, and the body’s neural-musculoskeletal systems.

Massages Therapy helps reduce pain, stress, and muscle tension. Portable massage therapy can be used by individuals, couples, and families. 

Benefits of Massage Therapy:

  • Calms tension
  • Relaxes muscles 
  • Myofascial release
  • Relief for anxiety, headaches, digestive disorders, fibromyalgia, insomnia, and muscle pain.

TOP Portable Massagers:

  • Hand Massagers
  • Neck Massagers, Back Massagers, Foot Massagers, Body Massagers
  • Foam Rollers
  • Massage Lacrosse Balls 
  • Muscle Roller Stick

Options with Massagers:

  • Heat
  • Rechargeable 
  • Kneading massage 
  • Deep tissue
  • Trigger point therapy
  • Shiatsu massage
  • Muscle knots roller
  • Percussion massage
  • Vibration massage 
  • Chair massage 

Wellness Gifts: Light Therapy

During seasons of little sunshine, it’s important to get light to get enough vitamin D.  Many people need more vitamin D, so portable light therapy machines are convenient sources. 

Light Therapy can be used for:

  • Seasonal Affective Disorder (SAD)
  • Depression seasonally
  • Jet Lag
  • Sleep Disorders
  • Adjusting to a nighttime work schedule
  • Dementia

“Light therapy is thought to affect brain chemicals linked to mood and sleep, easing SAD symptoms. Using a light therapy box may also help with other types of depression, sleep disorders and other conditions. Light therapy is also known as bright light therapy or phototherapy.” Mayo Clinic 2017

TOP Light Therapy Machines

  1. Dawn Stimulators
  2. Light Boxes
  3. Natural Spectrum Light Bulbs
  4. Bluewave Technology
  5. Bright Light Sun Visors
  6. A Light on a Timer

Benefits of Light Therapy:

  • Energy lamp
  • Vitamin D supplementation 
  • Portable
  • Compact
  • Personal use

Wellness Gifts: Smart Watches

I LOVE my apple watch!!  My cousins LOVE their Fit Bits!  Either way, a smart watch is awesome when it comes to helping me improve my wellness.

I got my smart watch to monitor my heart rate and help me increase my steps.  Did it work?  Yes!!  And it helps me stand more so I’m not sitting too much in one day.

I need to see a visual throughout the day, and it’s always with me, so it’s perfect.  Beautiful, convenient, and helpful, which is a win-win for me.

Benefits of smart watches:

  • Track fitness
  • Measure steps
  • Monitor heart rate
  • Meditation apps

TOP Smart Watches

  • Fit Bit
  • Apple Watch 

Smart Watch Accessories:

  • Straps
  • Charging Cables

Wellness Gifts: Fitness

We want to get in shape and feel good physically, so fitness products and accessories can be so helpful.   Plus stretching our body helps relax our thoughts and emotions as well.

TOP Yoga Fitness

Mindfulness exercises and stretches help center and ground the body-mind-spirit.  Practicing yoga and body movement can be done in a yoga studio or in your home.

Yoga benefits include:

  • Increased flexibility.
  • Increased muscle strength and tone.
  • Improved respiration, energy and vitality.
  • Maintaining a balanced metabolism.
  • Weight reduction.
  • Cardio and circulatory health.
  • Improved athletic performance.
  • Protection from injury.

TOP Digital Scales

Benefits of Digital Scales

These type of scales are pretty cool.  Here’s what they can include:

  • Bluetooth
  • Smart scales – sync to your smart phone
  • Wireless 
  • BMI – body fat 

TOP EKG Monitor

Benefits of EKG Monitor

  • Wireless 
  • Measures heart rate
  • Monitors heart rhythm
  • Tracks heart symptoms 

Wellness Gifts: Personal Spa

Create your own Spa day in your home or office with these Personal Spa gift ideas.  Give the gift of spa to your friends and family, it’s a great idea for parties and host gifts.   

TOP Personal Spa Gifts

  • Hair scalp massage & shampoo brush
  • Telescopic back scratcher
  • Self massage tool for trigger point pain relief
  • Acupressure mat and pillow – pain relief, muscle relaxation
  • Dry brushing with body brushes for lymphatic drainage and cellulite treatment
  • Charcoal blask peel off mask
  • Blue (light) blocking glasses
  • Hammock for two

Wellness Gifts: Homeopathic Relief

When I have cold or flu symptoms or start to feel sick, I take homeopathic remedies.  It’s amazing how quick I start to feel better.  

Now, I’m not saying it’s overnight relief.  Homeopathic relief can take a little longer than pharmaceutical medicine to work, but you’re also not getting the side effects.

TOP Homeopathic Relief

  1. Boiron Oscillococcinum for Flu-like Symptoms
  2. Umcka cCold Care
  3. Boiron Arnica – pain relief
  4. Hyland’s Bioplasma

Wellness Gifts: Vitamins

Every day, I take vitamin supplements that are vital to my health and wellness.  Here’s the top vitamins that you can give as gifts to improve health & wellness.    

TOP 35 Vitamin Supplements

  1. Collagen Peptides
  2. Turmeric Curcumin
  3. Elderberry Gummies
  4. Vitamin D3
  5. Probiotic
  6. AREDS 2 Vitamin
  7. Kids Gummy Vitamins
  8. Magnesium
  9. Hair Vitamins
  10. Colon Detox Supplement
  11. Omega 3 Fish Oil Triple Strength
  12. CoQ10
  13. Ashwaganda
  14. Hair Growth Formula
  15. Creatine
  16. MCT Oil
  17. Holy Basil
  18. Whey Protein Powder
  19. Methyl B-12
  20. Glucosamine with Chondroitin Turmeric MSM Boswellia
  21. Biotin
  22. Women’s Gummy Vitamins
  23. Octane oil
  24. Emergen-C Dietary Supplement Fizzy Drink Powder
  25. Erthritol
  26. Calm Magnesium
  27. Activated Charcoal
  28. Super V Energy Complex
  29. Evening Primrose
  30. Ginseng
  31. Hemp Oil
  32. Krill Oil
  33. Milk Thistle
  34. Apple Cider Vinegar
  35. Ceylon Cinnamon

More Wellness Ideas

What other wellness & relaxation gifts do you love to buy for others or for yourself?  Share your favorite gift ideas, I’m gathering ideas for more blog posts.  Possible blog posts about wellness gifts may include:·     

  • Weighted blankets
  • Yoga mat
  • Eye pillow
  • Scented candles
  • Himalayan Crystal Salt Lamp
  • Sensual massage oil with relaxing lavender, almond oil, and jojoba oil
  • Art glass aromatherapy diffuser
  • doTerra deep blue rub
  • Instant Pot Pioneer Woman LUX60 Vintage Floral 6 Qt 6-in-1 Multi-Use Programmable Pressure Cooker
  • Water bottles
  • High speed blender
  • Glass electric tea kettle

Join this Journey towards Wellness!

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

I’d love to hear about your journey towards wellness! What obstacles are in your way towards wellness?  What helps you gain wellness?

Please leave me a comment, or join me on FaceBookPinterest, or Instagram.

Blessings,
Beth

 

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2018 Moore Wellness, LLC. All rights reserved.

44 Compassion & Spiritual Self-Care Activities

44 Compassion & Spiritual Self-Care Activities

44 compassion and spiritual self care activities

I love essential self-care activities that are simple, affordable, and enhance wellness.  Especially self-compassion and spiritual wellness activities that can decrease anxiety, perfectionism, and judgment.

How can practicing self-care activities
help you grow in compassion and spiritual wellness?

Let’s see how many affordable self care activities can be done in 15 minutes and relieve stress!

In this blog post:

This blog post shares essential self-care activities that are affordable, simple, and enhance wellness:

  • Compassionate Self-Care
    • 4 Compassion Breaks
    • 10 Compassion Affirmations
  • Spiritual Self-Care
    • 10 Spiritual Wellness Activities
    • 7 Contemplative Spiritual Practices

Disclaimer: This article has educational resources about restoring wellness through trauma recovery, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.

Compassionate Self-Care

#1 Self-Care Essential Activity: Self-Compassion

The first essential self-care activity may seem easy to do, yet sometimes we don’t even know we’re missing it.

Who do you give love to?

I am really good at giving love to others.  So it surprises me when I realize I am not giving love to myself.

Compassion and Self-compassion can be defined as giving love to others and giving love to yourself.  The difference is who you are giving compassion to, whether it’s to others or to yourself.

Are you hard on yourself?

Can you relate?  When you make a mistake, are you hard on yourself or loving to yourself?

Trauma Recovery & Low Self-compassion

Before I realized I needed self-compassion for inner healing, I didn’t even know I was being so hard of myself.  

Let’s start at the beginning of when I learned about self-compassion being vital in my own trauma recovery journey. 

Many people are hard on themselves; especially trauma survivors.  When someone experiences a trauma, they may blame themselves for somehow causing or not stopping the traumatic event.  So, from that point on, trauma survivors may have a hard time giving themselves  compassion and giving others compassion.

Opposite of Compassion

So what happens if we are stop giving compassion to ourselves and others?  The opposite of compassion is hatred, cruelty, indifference.  Other similar terms could be judgment, criticism, and insignificance.

Judgment and criticism can be familiar daily battles.  For me, It is especially difficult to admit and accept that I expect way too much from myself and that I cannot reach my own expectations.

I think I can always do better, always improve.  But this expectation drives me into perfectionism.

For example, I have a hard time admitting anything negative.  Especially when things are too difficult for me to handle (anxiety), or when I cannot reach my own expectations (perfectionism).  

Anxiety and perfectionism just burden me with more judgment.

Self-compassion is a healing path

Self-compassion heals self-judgment.

Having self-compassion gives me permission to accept when I’m being judgmental and critical with myself.   Then I am able to give myself compassion and love myself even when I make mistakes.

I can be aware and accept things that are less than positive while giving myself self-compassion.

It’s important to choose to see things positively, and this is where self-compassion continues to becomes a pivotal healing path for me.  I can choose to love myself during difficult times, using self-compassion breaks.

Self-compassion Break

  • May I be kind to myself in this moment.
  • May I be safe; may I be strong.
  • May I accept myself, just as I am in this moment.
  • May I give myself any compassion I need.

Kristen Neff has 8 self-compassion exercises on her website, including this one in this blog post: www.self-compassion.org

This form of self-care can be practiced throughout the day, at work and at home, with family and just by myself.

10 Compassion affirmations:

  1. I can love myself when I’m being too hard on myself.
  2. I can give myself grace when I make mistakes.
  3. Being flexible and showing myself compassion helps me be kind to myself.
  4. I choose to show grace to myself.
  5. During difficult times, I choose to love myself.
  6. I choose to see through compassionate eyes.
  7. I can see things positively and with grace.
  8. For inner healing, I give myself compassion.
  9. I am being flexible and kind to myself.
  10. I am showing love to others, to God, to myself.

Practicing self-compassion is practicing self-care at the highest level.

Download Self-Compassion Positive Affirmations

  1. First, download self-compassion positive affirmations
  2. Second, receive an email and click confirmation to receive the download

Congratulations!!  You are now growing in positive wellness!  Post this on your fridge, desk, or mirror, wherever you’ll see it easily.

Oh, the freedom I feel when I am compassionate with myself.

As a result, when I am being more flexible and kind to myself, it is a lot easier to change my goals and be more realistic for myself.

The more I show self-compassion, the more I am sharing God’s love with myself and growing spiritually.

Reflection:

  • How can I share compassion with myself?
  • When would be a good time to share compassion with myself?
Practicing self-compassion is practicing self-care at the highest level.

Enhance Spiritual Wellness

#3 Self-Care Essential Activity: Spiritual Wellness

10 Quality spiritual self-care & wellness activities in 10-15 minutes:

  1. 10-minute meditation
  2. praying while driving (with eyes open 🙂
  3. reading a sacred text
  4. a walking prayer, where you walk and talk to God (quietly to yourself or out loud 🙂
  5. sitting outside in nature for 15 minutes
  6. laying down and resting
  7. being still and listening
  8. mindfulness practice (being present and aware, with acceptance and kindness)
  9. coloring a mandala
  10. prayer doodling  

Spiritual practices, such as mindfulness can help you grow in self-awareness, stay in the present moment, and grow in emotional regulation and self-control.  

Mindfulness can be simple or in-depth if you choose.  So, you can practice mindfulness during the day and night to help relax and calm the body, mind, and spirit.

How does taking care of myself help me grow spiritually?

Contemplative Spiritual Practices:

  1. Creative spiritual practices = journaling, music and singing, improvisation
  2. Generative spiritual practices = visualization, loving-kindness meditation
  3. Stillness spiritual practices = centering, meditation, quieting the mind
  4. Relational spiritual practices = deep listening, storytelling, council circle
  5. Activist spiritual practices = work and volunteering, pilgrimages, vigils and marches
  6. Movement spiritual practices = yoga, labyrinth walking, walking meditation, dance
  7. Ritual/cyclical spiritual practices = retreats, establishing a sacred/personal space, ceremonies and rituals based on spiritual or cultural traditions

The Tree of Contemplative Practices

Contemplative Tree of Spiritual Practices
The Tree of Contemplative Practices

For more information about contemplative spiritual practices, visit www.contemplativemind.org/practices

Grow Closer to God

You may hear that to grower close to God, you need to give up something.  Many people will sacrifice themselves for others, and stop focusing on themselves.

So, this focusing on self may sound counter-productive.  It may feel like you’re going against the norm and could be an obstacle to grow closer to God.

Consider the possibility that enhancing your self-care could help you grow in compassion.  

The practice of slowing down and practicing spiritual practices builds self regulation and compassion for self and others.  

How does sharing compassion with others help me grow spiritually?

The more compassion you have for yourself, the more compassion you will have for God and others.  Loving God, loving yourself, and loving others helps you grow spiritually.

Practicing self care can help you grow in compassion and grow in your relationship with God.

self-care activities = enhance compassion = grow spiritually

Self-care can help you grow closer to your self and help you grow spiritually.

Reflection:

  • What top 3 spiritual practices are you drawn to?
  • Which one spiritual practice would you like to try this week?

Summary of Blog Post:

Choosing to focus on self-care can help you grow in self-compassion, grow in building integrative wellness, and grow in your spirituality.

Practicing Self-Compassion

Building Integrative Wellness

Growing in Spiritual Wellness

I want to hear from you!

I hope this journey helps you improve your self-care and wellness.

I’d love to hear about your journey towards wellness! What obstacles are in your way towards wellness?  What helps you gain wellness?

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

 

Join Wellness Tribe

Join Moore Wellness Tribe!

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

How can I receive Wellness ideas?

  1. First, JOIN Moore Wellness Tribe
  2. Second, receive an email and click confirmation that you joined Moore Wellness Tribe.

Congratulations!!  You are a member of our wellness tribe!!

You’ll receive weekly encouragement, life coping skills, and authentic ways to improve your wellness.

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
Blogging Benefits Mental Health & Holistic Wellness

Blogging Benefits Mental Health & Holistic Wellness

MooreWellness.Life shares how blogging benefits mental health and holistic wellness.  Blogging helps create mental health space for me to heal and help others.  Would you like to learn how blogging benefits mental health, physical wellness, emotional wellness, and spiritual wellness?  www.moorewellness.life

It’s amazing how blogging benefits mental health and holistic wellness.  Blogging helps create mental health space for me to heal and help others.  Would you like to learn how blogging benefits mental health, physical wellness, emotional wellness, and spiritual wellness?

Benefits of Blogging

How does blogging benefits the mind, body, and spirit?

  • Create a space for healing & mental health 
  • Benefits of blogging for self and for others
  • Why an authentic blog is vital

I’d love to hear what you’re family does for fun, please send me pictures or ideas on FacebookPinterest, or Instagram.

Creating Mental Health Space for Blogging

I first started blogging to get my thoughts and emotions down on paper, to help me step back and look at them.  This safe space helps me process through everything swirling around inside me.

MooreWellness.Life shares how blogging helps create mental health space for healing.  Would you like to learn how blogging benefits mental health, physical wellness, emotional wellness, and spiritual wellness?  www.moorewellness.life

Blogging creates mental health space for healing.

Oh, the relief of the pressure unleashed was seriously helpful from the beginning.  Now, don’t get me wrong, I didn’t publish my first writings in my blog for a few years.  For quite some time, writing blog posts was just for my own personal processing and healing.

Why I Started Blogging… for Real

Well, it all started when I wanted to submit an application to be a Presenter at American Counseling Association (ACA) Conference.  This is my professional organization as a counselor, and it’s a bucket list item to present at this conference.  

On the ACA Conference application, they ask for your website.  Well, I didn’t have one.  

So, I thought, why not publish some of your writings on your blog?  Remember, up to this point the blog was private and not published to the public.

Thus began my journey into becoming a blogger.  First, I took an affordable and easy to understand “how to blog” e-course (details on that down below).  Then I began editing my writings to help others more.  

Oh the excitement!!  I found I love writing to help other people.  That is not a surprise considering helping others is one of my core values.

Risks for Blogging

For me, it makes sense to help others through my blog, which means the blog has to be public.

Oh man, to put your writing out there for the public is scary and risky.  What is people don’t like it?  What if they want to fix me (freely advice giving)?  

By being vulnerable, I’m taking chances with rejection and isolation.  

Blogging Brings Healing

Surprise!  Compassion & support are two of the biggest benefits I’ve been blessed to receive by blogging.  

Rejection and isolation are the opposite of what has happened since I started blogging.

Blogging benefits:

  • personal growth, healing, and understanding myself better
  • connecting with people who are in pain & wanting healing
  • bonding with fellow holistic healers
  • creating opportunities in the world for healing & wellness

Blogging & Being Authentic

Being authentic as a blogger is vital to connecting to people!  If I’m fake, people will spot it immediately! 

In my blog, the more I can be real, authentic, vulnerable and not perfect, the more people can relate to me and connect.

Yes, there are risks of of nay-sayers being critical and it will happen the more I reach out. That’s part of the journey of growth. It’s worth reaching out and blogging to grow personally and get support from my tribe.

Blogging Benefits Mind, Body, and Spirit

blogging mind body spirit

There are so many blogging benefits in mind, body, and spirit.

Blogging for Physical Health

Whenever I am sick or struggling physically, blogging helps me slow down and recover.   

I can write a blog while laying in bed and resting my physical energy.

The University of Texas shares more physical benefits of short-term writing out thought and feelings: 

  • enhance immune function
  • lower blood pressure
  • decrease heart rate
  • reduce asthma and arthritis symptoms
  • lessen sleep disturbances in patients with metastatic cancers

Blogging for Spiritual Wellness

Connecting to my God, my higher power, is part of my approach to blogging.  I actually go outside more to write in a peaceful space and it calms my soul.  I connect to God being outside and love weaving in spiritual resources in my blog.

Blogging Improves Self-Care

Blogging has helped me stay focused on self-care and taking care of myself.  The act of writing is one of my ways I practice self-care.  It’s for me and it feeds my soul.

The more I take care of myself and maintain my wellness, the more I can help others!  Blogging helps me have positive resources and energy to take care of others I care about.

I also write about self-care practices, so that in turn helps me be accountable.  If I’m encouraging others to do it, then I need to try to do it myself.

Blogging for Mental Health

American Psychological Association (APA) supports expressing our thoughts and feelings in expressive arts include blogging, journaling, art, music, theatre, and dance.  

When we express our feelings and thoughts, we don’t keep them stuffed inside until they explode.  We process and are able to grow, to connect, to heal.

Just the act of writing slows down our brain and helps us slow down.  Slowing down increases a healing response in our nervous system, which in turn brings healing to our mind, body, and spirit.

Blogging for Emotional Health

Blogging helps enhance local support, as well as connect people to shared experiences of thoughts and feelings.

Even the act of writing to the public community brings people together, enhancing the mental health of the people connecting. This act actually lessens social anxiety and emotional distress.

I write out my thoughts and feelings in my blog posts to help boost wellness.  

How do you express your thoughts & feelings so that they don’t build up and explode on those you care about?

Blogging Feeds Wellness

Blogging benefits include increasing wellness in many areas of life.  Since writing improves wellness, blogging improves wellness.

The more I blog about wellness, the more my own wellness improves.  I’m passionate about wellness!

Did you know wellness heals pain?  Wellness equips people with the skills to recover.  We need wellness to mend, to restore, to be whole.

I blog about spiritual wellness, emotional wellness, physical wellness, and mental wellness. Just to name a few.

What are you passionate about?

Starting a Blog

Interested in starting a blog?

For years, I wanted to start a blog and share it, but didn’t know where to start.  It was so overwhelming.  And I have talked to so many moms and helping professionals who would like to start a blog but don’t know how to begin.  There are so many details to figure out.

One resource has changed my blogging world for the better, and I want to share that resource with you.  I am an affiliate of this resource, and I choose my affiliates very carefully.  I believe in their services, products, and how much they’ve helped me improve.

#1 Favorite Blog Resource

My number #1 Favorite blogging resource is by far Suzi @ Start a Mom Blog.  She’s an Industrial Engineer who used to work for Disney and now stays home with her little ones.  She has turned her blog into a full-time income and helps people, particularly moms start blogs!

 I started blogging through taking fabulous e-courses that taught me:

  • quick guides to navigating blogging
  • expert steps on creating a professional blog
  • affordable resources and tips on blogging

For months, I tried to create my blog and I wasted so much time just trying to learn the terminology and technology!  Suzi saved me months of time with each tip.  Her courses seriously save me mental, emotional, and professional energy to focus on what’s important to me!

I highly recommend one of Suzi @ Start a Mom Blog’s foundational courses!

How to Start a Blog

Here’s the top course I’d start with: Blog by Number.  This course has all the basics you need to know with great step-by-step details including videos and printables to walk you through it.

Blog by Number

Another great option is to get a bundle course, which includes Blog  by Number and more helpful courses.  The bundle: Start a Mom Blog, has two great options:

Start a Mom Blog – 5 Course Bundle

            I started with the Start a Mom Blog – 5 Course Bundle.  It has everything you need to get started, and bonus courses such as Ebook by Number. Because one day, I want to write an Ebook!

If you think you want more pictures on your blog, then the other option to start your blog might be the Start a Mom Blog – Beginning Bundle.  

Start a Mom Blog – Beginning Bundle

Suzi also offers a FREE course that is very helpful, too!

First Month Blog Plan

I Want to Help You!

I want to help you heal and increase your wellness.  How you may ask?  Through wellness skills like self-care ideas and coping skills.  Wellness skills can help boost resiliency, decrease stress, and overcome anxiety & depression symptoms.  

Would you take just a minute to answer this one question, your first gut response would be very helpful.

__ What was your favorite Wellness skill that you’d like to learn more about? (Not sure? Read some of the blog articles and let me know.)

A helpful list for BLOG FOCUS!
 
Every get distracted with what to do next?
 
Have a dream of writing a book?
 
The BLOG FOCUS can help you...
stay on track, see the next step, and go towards your dreams! 
 
1 FREE Download! 
5 Easy Steps
 
Don't forget to click the link below to DOWNLOAD The BLOG FOCUS!

www.moorewellness.life

https://pages.convertkit.com/09899a664b/4b6cedd068

Free Printable: BLOG FOCUS

Here’s a free printable I made for myself to help me focus on my blog and my dream of writing a book!

I’m sharing it with you to help you improve your blog focus. That’s what bloggers do, help each other!!

Here is the link to download this free printable:

BLOG FOCUS

Join My Wellness Tribe!

I’d love to get to know you and what helps you cope through stress, find time for wellness & self-care, and overcome mental health symptoms.  

Struggling with emotional hurts?  Anxiety and/or depression symptoms overwhelming?  Trauma triggers causing fight-flight-freeze responses?

Moore Wellness Tribe wants to help you improve your wellness & give you support!

Mental Health Wellness Tribe

Join Moore Wellness Tribe today!

Thank you!

Thank you for taking the time to improve your wellness.  Writing each blog article helps me feel happier, more connected, and thankful to be helping others improve their wellness.

I hope blogging benefits your mental health & holistic wellness.  

Join Moore Wellness Tribe to be able to receive wellness ideas, connect with other people who love wellness, and encourage holistic wellness in mind, body, and spirit.

Join Moore Wellness Tribe to be able to receive wellness ideas, connect with other people who love wellness, and encourage holistic wellness in mind, body, and spirit.

I’d love to hear what you’re family does for fun, please send me pictures or ideas on FacebookPinterest, or Instagram.

Blessings,
Beth

Need someone to talk to?

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management   
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2018 Moore Wellness, LLC. All rights reserved.

Fall Family Activities for All Ages

Fall Family Activities for All Ages

MooreWellness.Life shares fall family activities for all ages and across generations.  Want to know how fall family activities improves wellness in mind, body, and spirit?   www.moorewellness.life

What family activities brings your family together this fall?  I love finding Fall family activities for all ages and across generations.  This blog post lists favorite Fall family activities for all ages.  Read more to see what family Fall activities can toddlers, teens, adults, and grandparents enjoy?

There’s something about planning fun for all ages of our family that gets me excited & improves my overall wellness!  I love planning fun activities for our family all year long, especially during the season of Autumn!  

Family Activities Improve Wellness

Want to know how fall family activities improves wellness in mind, body, and spirit?

When my family is having fun, it fills my soul with a warm and deep happiness.  We have a lot of ages in our family, including my grandchildren and my grandmother. So, there can be up to 5 generations together sometimes.  Seeing so many smiles and hearing laughter is so healing.

Would you like to:

  • Make memories?
  • Grow Closer?
  • Build happiness?

Jump right into fall with one of these fun fall activities for your family!

Fall Family Activities for All Ages

We are planning a few fun activities for our family this fall, let’s see which activities we actually do and what activities are just for planning joy.

I’d love to hear what you’re family does for fun, please send me pictures or ideas on FacebookPinterest, or Instagram.

Fall Fun for Generations

Just recently, my mom was sharing fun ideas that we could do this fall. These are also ideas that have stood the test of time, she enjoyed them as a little girl and my grandchildren will get to enjoy them, too!  Do these sound familiar?

  • Prizes for costumes
  • Bobbing apples
  • Jumping in leaves
  • Caramel apples
  • Popcorn balls – a recipe from my great-grandmother

Here are more fun activities for your family of all ages this fall.

Pumpkin painting

MooreWellness.Life shares fall family activities for all ages and across generations.  Want to know how what's the best paint for all ages? Check out my Pinterest board: Crafts & Wellness Creations

www.pinterest.com/bethmoorewellness

Yes, carving pumpkins is super fun and really messy. So, why not get out the paint and have some fun!  Any age can paint pumpkins, for young children I give them a clean paint brush and a water to brush on their pumpkin.  Even toddlers can paint with supervision and they have so much fun!

We try to paint outside whenever possible, or in the kitchen if it’s too cold or raining. (We’re in the south, we don’t get snow except on rare occasions.)  If inside, cover the floor with a drop-cloth or shower curtain, old towel, something to cover the floor from dropped paint.

What paint do you use on pumpkins?

From experience, make sure to use craft paint or acrylic paint so that it sticks and dries on the pumpkin.  We have high humidity and our pumpkins paint didn’t hold the year we used tempera paint.

For young ages, you can use tempera paint because it washes off the kids’ skin easily.  It will stay on the pumpkins long enough for a picture, and then fade away after it dries.  If you want the tempera paint to stay longer, put 50% glue and it will stick on the pumpkin but wash off your kids’ skin.  It’s a win-win.

Need ideas for painting pumpkins?  Check out these really creative and fun ideas from Country Living, pictures and instructions included.

Face Painting

All ages can dress up and have fun at parties with friends, family gatherings, school contests, and even work celebrations. What better way to go all out than to paint your face?  Todays Parents has 11 easy Halloween face painting tutorials to try at home before you go to the party.  Be sure and send me any pictures of your face painting, I’d love to see your creativity.

Make Delicious Hot Chocolate or All-Natural Pumpkin Spice

Something about fall and cold weather just makes me want a special flavored fall drink, like hot chocolate or chai tea or pumpkin flavored anything.  For an all-natural pumpkin spice creamer recipe, I’d like to try the one at www.fivehearthome.com by Samantha.  There’s also a maple hot chocolate recipe listed on Todays Parent.

Make a Pot of Chili or Gumbo

My awesome husband made me the best pot of chili when our weather first turned cool.  It was so good and for me, I can’t have tomatoes since I’m allergic to them. So, he made me tomato –free chili, and boy was it good.

He also makes the best gluten-free gumbo!  Down here in south Louisiana, gumbo is our special soup-like stew that is so good and such a comfort-food.  Haha, I know some of you are thinking we put weird things in our gumbo.  Nope, in our family, we just put normal food like chicken and beef sausage with a chicken stock.  Ooh, I’m getting hungry just thinking about it!

Homemade Gumbo

Leaf Peeping in Autumn

Leaf Peeping is a new term for some of us, and now I’ve added it to my bucket list.

What is Leaf Peeping?  It’s traveling the U.S. to see and take pictures of beautiful changing colors of fall leaves particularly in the upper Midwest and in northern New England.

Nature Walk or Scavenger Hunt

There’s something invigorating about walking outside in the cool air.  Here’s some ideas while you’re outside this fall:

  • Take your family on a nature walk and collect leaves.
  • Go on a scavenger hunt and find as many nature items as possible. Pair up 2-3 people and write down all the nature items you see: different leaves, flowers, pine cones, seeds, nuts, trees, animals, water features (creeks, ponds, lakes), clouds.
  • Boost your vitamin D with sunshine and breathe the air outside to refresh your body!
  • Take family photos

Family Camping

Maybe when you went on a nature walk, you wanted to stay outside for longer than a day.  This can be a great time of year to make plans to go camping with your family. Before you say this is out of your league, be willing to listen to a few alternative ideas to camping.

  • Glamping: glamorous camping is where camping meets luxury
  • Backyard camping: put up a tent in your own backyard, enjoy the comfort of home nearby, and it’s a great way to practice camping with little ones
  • Cabin camping: for those who need a good bed, bathroom close by, and even a kitchen to cook may want to choose a cabin
  • Rent a RV: ever want to go RV’ing?Some may even be considering buying a RV one day, this would be a great way to try it and see how you like it.
  • State Parks: beautiful nature, secure with nature park rangers, and learn all about the animals and nature you’re staying near just by talking to a park ranger
Family Activities in Fall

Family Photos

The fall is a great time to take your family photos!!  Taking pictures this fall will give you time to get your photos back in time for holidays and gift giving!  Outdoor photos with nature as the background make some of the most beautiful photos!  Have fun with choosing your outfits, the nature scenery, and some fun ideas for family photos.

Family photos make great gifts:

  • Christmas cards
  • Christmas gifts
  • Gifts anytime of year for parents and grandparents!

Fun Fall Food Ideas

I love fall food, from baking pumpkin cookies to smelling apple cider.  Here’s some great fall ideas for your family to create together.

More Fall Family Activities

If you want more fun activities for your family of all ages, check out these great links.  They’ve mentioned some great ideas and I’ve shared some of them in this article.

Thank you for joining me on your journey to improve your wellness.  Writing each blog article helps me feel happier, more connected, and thankful to be helping others improve their wellness.

I hope your fall is full of fun with your family that improves your wellness.  Join Moore Wellness Tribe to be able to receive wellness ideas, connect with other people who love wellness, and encourage holistic wellness in mind, body, and spirit.

I’d love to hear what you’re family does for fun, please send me pictures or ideason FacebookPinterest, or Instagram.

Blessings,
Beth

Related Blog Posts:

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2018 Moore Wellness, LLC. All rights reserved.

Mental Health Wellness Tribe

Mental Health Wellness Tribe

Are you interested in being a part of our Moore Wellness Tribe? This mental health wellness tribe’s goal is to help you improve your authentic wellness.  This tribe is a gathering place to help you improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

And it’s free!!Mental Health Wellness Tribe

What is Moore Wellness Tribe?

This is where we can help each other, by interweaving our healthy coping skills and sharing our resiliency to thrive after life’s difficult challenges.

We come together around a unified goal towards wellness, improving our own wellness and encouraging others to overcome obstacles and improve their wellness.

Why join?

It’s FREE!!

  • Gain life-giving wellness
  • Surround yourself with support
  • Receive life-giving coping skills
  • Restore health in mind, body, and spirit

What is Wellness?

Wellness is defined by Merriam-Webster Dictionary the state of being in good overall health as a goal.

Wellness = Wholeness = Health

For many of us, we want to be healthy, we want to be whole, we want to be well.  So, let’s do this together, let’s improve our wholeness, our health, our wellness.

Improve wellness together tribe

What stops us from gaining wellness?

If it was easy to improve and achieve wellness, you would have reached your maximum wellness.

For many of us, achieving wellness is a great goal but it’s hard to achieve.   Right now, let’s glance at a few obstacles that make it difficult to improve wellness.

  1. Feel like I’m alone in my problem and no one understands.
  2. There’s not enough time for wellness.
  3. I’m out of ideas as to how to really improve my wellness.
  4. It’s too hard to achieve wellness.
  5. I’m too sick to be well.
  6. I can try to be healthy for awhile, but then it’s too much so I have to stop.
  7. Lack of support from friends and family.

This mental health Wellness Tribe is for those who want to improve their wellness but feel stuck, don’t have enough time, and want support on their journey!

For those who are interested in joining the Wellness Tribe, here’s how the Tribe can help you.

what stops wellness

Journey Towards Wellness

Navigate, support and improve your journey towards wellness

  1. Navigate diving into obstacles that limit wellness, and how to navigate through those obstacles.
  2. Support one another as a tribe united towards the goal of wellness.
  3. Improve wellness ideas that are achievable, realistic, and authentic wellness ideas.

Improve Your Wellness

Authentic wellness is realistic and life-giving wellness.

Gain authentic wellness!

Want to connect with others?

Surround yourself with other people who share a united goal to improve wellness.

We gather to improve wellness!

Improve your Wellness journey by joining Moore Wellness Tribe:

  • Receive weekly wellness coping skills ideas
  • Surround yourself with other people who love wellness
  • Encourage holistic wellness & health in mind, body, and spirit

Want to improve your wellness?

Join Wellness Tribe

Join Moore Wellness Tribe!

Each week, I’ll send you a short email with links to wellness resources that are life-giving and empowering.

Join our Moore Wellness Tribe to be able to receive wellness ideas, connect with other people who love wellness, and encourage holistic wellness in mind, body, and spirit.

How can I receive Wellness ideas?

  1. First, join Moore Wellness Tribe at moorewellness.life
  2. Second, receive an email and click confirmation that you joined Moore Wellness Tribe.

Congratulations!!  You are a member of our wellness tribe!!

You’ll receive weekly encouragement, life coping skills, and authentic ways to improve your wellness.

I want to hear from you!

Can’t wait to connect with you and I hope these resources help improve your  wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

What helps you on your journey towards wellness?  What obstacles are in your way towards wellness?

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2018 Moore Wellness, LLC. All rights reserved.

5 Steps to Heal from Difficult Emotions: Inner Reflection Launches Healing Recovery

5 Steps to Heal from Difficult Emotions: Inner Reflection Launches Healing Recovery

Ever have trouble with difficult emotions overwhelming you?  This article lists 5 steps to help you heal from difficult emotions.  Read more …

  • learn inner reflection launches healing recovery
  • understand how avoidance is temporary relief
  • untangle difficult emotions
  • make sense of difficult emotions
  • gain peace in relationships

Disclaimer: This article has educational resources about restoring wellness, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.heal from difficult emotions

Summary of this post:

5 Steps to Heal from Difficult Emotions

Healing begins with knowing 5 steps to deal with difficult emotions.

  1. Putting up Walls
  2. Reflection begins Healing Recovery
  3. Avoidance Island is Temporary Relief
  4. Diving in Alone vs. with Help
  5. 5 Steps to Heal from Difficult Emotions:
    Healing begins with knowing 5 steps to deal with difficult emotions.
    Steps #1-5

TIP: It is so important to have a good support system when dealing with difficult emotions.  While you are reflecting on your feelings and thoughts, if you are feeling distressed or overwhelmed, it is okay to stop and talk to a trusted friend or counselor.  Need help finding a counselor?  The wellness resources has information on how to contact a mental health professional in your area.

Putting Up Walls

There are times that I struggle with strong difficult feelings that overwhelm me.  One of the difficult emotions that is hard to deal with is feeling rejected.

I feel rejected when someone leaves for a long time, or when they can’t be with me when I need them.  I feel hurt and don’t want to hurt again, so I put up a wall so that they can’t hurt me again.

These walls used to stay up for days or longer if it was a deep hurt.  Walls would look like me distancing myself from them, not engaging with them, and sometimes just avoiding them.  Others have said that their walls may look like silent treatments, cold shoulders, social rejection, peer pressure, rumors, and possibly walking away for good and no more contact.

Real Life Application:

  1. What do your walls look like?
  2. When do you put your walls up?

walls

Want to heal from difficult emotions like rejection?  Read more to launch your healing.

Reflection Begins Healing Recovery

Yes, walls protect me but walls also distance me from those I care about.

When it comes to those I really care about, their rejection can hurt the most.  I have learned that the sooner I figure out what I am really hurt about and talk to the person, the sooner healing and recovery can begin.

It’s very important to take the time to learn more about yourself so that you can heal and recover.  Taking the time for inner reflection launches the healing recovery to begin.  That’s what helps the walls come down, understanding the reason you built the wall in the first place.

inner reflection healing

Avoidance Island is Temporary Relief

Sometimes I joke that I live on Avoidance Island, it’s temporary relief and I can avoid my problems by acting like they are not there.  Someone asked me if others are on the island.  I said sure, we just avoid each other and act like it’s just our own island.  I can laugh about it now because I know (1) how to recognize when I’m living on Avoidance Island, (2) know what to do to get off the temporary island, and (3) return back to Reality Land.

Here’s what avoiding looks like in real life using my earlier example.  I was panicked because I was being thrown into saying good-bye way more quickly that I had prepared for, because I had not prepared at all, I didn’t want to say good-bye.  I was avoiding the whole good-bye, avoiding all feelings and thinking about it.  Yet, this avoiding was not helping me at all.

I recognized I was living on Avoidance Island, I wanted to avoid all problems.

living on avoidance island

Avoiding my feelings and thoughts only brings temporary relief.  For a short while, I do not have to think about those difficult feelings.  Except, later that night or the next day the feelings and thoughts come rushing in because they are trapped inside.

Beginning to heal includes knowing how to deal with difficult feelings and thoughts.  This is where the 5 steps helps out when dealing with difficult emotions.  These steps help me know what to do to get off the temporary island, and how to return back to Reality Land to heal.

Diving in Alone vs. with Help

Before we dive in to steps to heal from difficult emotions, it’s very important to know that this can be a hard process to heal.  Especially alone and by yourself, it can be hard to deal with difficult emotions.  Sometimes, having someone with you on this journey can be helpful.  I talk with a friend or I talk it out with my own counselor and it helps me bounce back so much better.

So, at any time through this journey if I feel overwhelmed, I stop and find someone I trust to walk through the journey with me.  I hope you will do the same if you are feeling overwhelmed, I encourage you to reach out to someone you trust and ask them to walk this journey with you.

What does walking the journey with you look like?  Meet with them, in person if possible, talk with them, share what’s bothering you.  If you know what you need, ask them to help.  Sometimes, talking with a unbiased person who is only there to listen to you and support you is seriously life-changing and healing.  That person for me has been my best friends, my husband, my family, and my counselor.

If it would be helpful to talk to a counselor, wellness resources has information on how to contact a mental health professional in your area.

5 Steps to Heal from Difficult Emotions

Healing begins with knowing 5 steps to deal with difficult emotions.

Here are the 5 steps to heal from difficult emotions and benefits in the healing journey:

  • learn how inner reflection launches healing recovery
  • understand how avoidance is temporary relief
  • untangle difficult emotions
  • make sense of difficult emotions
  • gain peace in relationships

Ready to heal?  These steps can help you know what to do to get off the temporary island, and how to return back to Reality Land to heal.

  1. Accept the present moment.

accept present moment

I accept the present moment, this is a time of suffering.

The truth is I don’t really like good-byes in general.  So, I learn to accept that I don’t like good-byes in my relationships at all. And yes, sometimes this step can take some time to really accept the difficult situation that comes with difficult emotions.

This is the first step: recognizing I’m on Avoidance Island, because sometimes I don’t even realize I’m back on Avoidance Island because it’s temporarily comfortable and familiar.  Recognizing I’m on Avoidance Island includes accepting I’m avoiding problems and accepting what my limitations or what I don’t like.

At least now this awareness gives me a heads up that I may need to prepare for a good-bye.  Having a plan helps me feel better, like having relational support helps me focus on something positive.

I let myself feel the pain and an image of strong rejection flashed in my mind.  By accepting this reaction, I am offering compassion to myself: It’s okay that I don’t like good-byes.

Real Life Application:

  1. What would help you get off Avoidance Island?
  2. How can you accept the present moment?

For me, I feel rejected.  Acknowledging my feeling rejected helps me identify my difficult feeling, now I can leave Avoidance Island with acceptance.

This affirmation helps me accept the present moment:

In this present moment I am suffering and feel rejected.

  1. Feeling larger than situation?

Now that I’ve accepted I’m on Avoidance Island, how do I get off safely?  Well, having help of trusted friends can help you feel safe.  Now to get off the island.

Second step is to transport myself off the island and back to Reality Land.  Emotional transportation from Avoidance to Reality needs to include reflecting on the size of the situation and the size of your feelings.

In fact, that is what clued me in… the incongruency (mismatch) of my feelings were way stronger than the situation.  So my friend was leaving a lot earlier, why did I feel so rejected?  The situation of my friend leaving was usually not this big of a deal, but my reaction was big and my emotions were fast.

KEY: The situation seemed smaller than my reaction.  In other words, my reaction was bigger than the situation.

One way to identify triggers is to notice there’s a sudden change in your feelings and your reaction may be larger than the situation.  What does that look like when your feeling suddenly change and your reaction is larger than the situation?

Sometimes, we may know we are overreacting, freaking out, panicking.  But we may not know what to do to help ourselves calm down and feel better.  We are reacting big time and it feels scary!

That is when I realized my friend leaving was a trigger for me, it triggered all the other times I had felt left out or not wanted, this was a trigger for feeling rejected.

So, the first step is asking yourself, does my reaction match the size of the situation?

Real Life Application:

  1. Do the situation and your reaction seem the same size?
  2. What is it that upsets you?
  3. What are you more upset about (go deeper)?

Does your anger or hurt match the action of the other person?  For example, the last time I felt rejected was when my best friend was leaving to go out of town.  I thought I knew when they were leaving, and then found out at the last minute they were leaving much earlier.  I panicked because I wasn’t ready to think about them being gone yet.

  1. What is the trigger emotion?

A trigger means that a current experience triggered an earlier memory.  So a current experience includes current feelings, thoughts and beliefs associated with it.  An earlier memory includes an earlier experience of feelings, thoughts, and beliefs at that earlier time.

The trigger is a connection between the two experiences.

This connection between the current experience and the earlier experience is like a road created between the two experiences.  This connecting road usually is created by a common feeling/thought/belief between the two experiences.

Hang in there with me, let’s simplify this… here’s an example of a triggered situation.

I was recently triggered by a difficult feeling of rejection when my friend left early to go out of town.  That feeling triggered my behavior of crying.  I realized another time I had felt like this was when I was a teenager and my friend left early.  In that earlier experience, I also felt rejected.

Trigger = feeling rejected

Trigger behavior reaction = crying

Current experience = being left by a friend

Earlier experience = feeling rejected as a teenager

trigger emotions

This is how to return back to Reality Land, one step at at time: identifying triggers is one step.

  1. What is an earlier experience with the same difficult feeling?

Bingo, that was it!  With the rage of feeling rejected, all the emotions engulfed me from years ago.  I thought I had resolved those feelings, so I was very surprised when they surfaced.  I shared this experience with a wise peer of mine, and she said I must be ready to face these feelings if they are surfacing now.

She was right, I am now more prepared with coping skills and now more stable to reflect on this rejection.  Since I remember feeling rejected at an earlier time in my life, that earlier feeling was triggered into the present moment of feeling rejected.  The same feeling at two different times, all comes flooding in at once.

Going back to an earlier memory helped me associated my pain that I have carried for 20+ years.  So, I reflect more on the earliest memory I have feeling rejected, back to elementary school age.  Now I remember the feeling and the circumstances happening.

Part of returning back to Reality Land is identifying earlier experiences with the same feeling.

This is a deep trigger because it connects to my childhood. It is helpful to know because the next time I feel rejected, I will already know that I am strongly triggered to earlier memories and I need to be aware of my reaction.

  1. Self-compassion heals difficult emotions.

Triggered Emotion = 21 Buckets

Triggered emotions can be like pulling up a bucket of water from a well, then wandering why the bucket is so heavy, realizing that there are 20 buckets tied to the first bucket.  You have been pulling on 21 buckets, not just one.

When one emotion is pulled, there are times that the one emotion may pull up other emotions or memories.  That is why the one emotion may be so heavy and so big, there is more than one emotion or memory.

Look back to an earlier bucket or memory with the same emotion, realize and accept this moment of suffering.  There may be some freedom in just acknowledging that time as a time of suffering.

Many people suffer from rejection and have a difficult time dealing with it.  Giving yourself compassion for suffering may be helpful and allow healing to begin.

Okay, now we are back to Reality Island, looking at the realistic situation around us and how to deal with the difficult emotions.

Dr. Kristen Neff has free great self-compassion guided meditations and exercises similar to the positive affirmation below.  This is my adapted version of one of Kristen’s self-compassion affirmations.

Positive Self-Compassion Affirmation:

I accept this is a moment of suffering.

This suffering is temporary, I am not alone.

I will be kind to myself, and I will be ok.

Real Life Application:

  1. What is one emotion that may be difficult or challenging?
  2. Think about an earlier memory of the same emotion, can you give yourself compassion for suffering at this time?
  3. What does this part of you need?  Compassion?  Acceptance?  Grace?

Gain Peace in Relationships

Having compassion for yourself fills your love tank so that you can now give love to others.

Self-compassion –> Compass ion for others

The more compassion you have for yourself and others, the more peaceful you are inside and outside.  Your relationships will be more peaceful.

Reality Land has lots of compassion resources if we will take time to fill our love tank with compassion for ourselves.  Then we have compassion to give to others when they are in need.

Download this free Positive Affirmation: Self-Compassion as a printable for your fridge or desk.positive affirmation: self-compassion

Summary of this post:

5 Steps to Heal from Difficult Emotions

Healing begins with knowing 5 steps to deal with difficult emotions.

  1. Putting up Walls
  2. Reflection begins Healing Recovery
  3. Avoidance Island is Temporary Relief
  4. Diving in Alone vs. with Help
  5. 5 Steps to Heal from Difficult Emotions:
    Healing begins with knowing 5 steps to deal with difficult emotions.
    Steps #1-5

I hope this journey of 5 steps to deal with difficult emotions has been helpful improving your wellness.  I’d love to hear about your journey towards wellness and what helps you heal with difficult emotions?

How do you get off Avoidance Island?  How do you emotionally return to Reality Land?

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

 

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2018 Moore Wellness, LLC. All rights reserved.

Feeling Down? Top 5 Coping Skills to Thrive

Feeling Down? Top 5 Coping Skills to Thrive

Feeling down and need inspiration and a pick-me-up?  These 5 thriving coping skills can help you go from surviving to thriving when feeling down.

Need a boost when you are feeling overwhelmed?  Throughout this article, I have over 3000+ links to extra coping skills on my Pinterest boards.

Want to get weekly encouragement?  Join Wellness Tribe at the end of this article.

top coping skills

Disclaimer: This site is for informational purposes only and is not meant to diagnose or treat mental health or medical issues.This page may contain affiliate links to my favorite products that I believe in, which means I receive a small commission, at no extra cost to you.

Summary of this blog post:

5 Top Coping Skills:

Thriving and coping when feeling down

  1. Surviving is exhausting
  2. Find freedom through falling
  3. What to do when you are feeling down
  4. TOP 5 THRIVING COPING SKILLS: Thriving and coping during a falling season.
  5. Feeling down and need more help?
  6. Join My Tribe

Surviving is exhausting

I do not like being physically ill, or emotionally down, or mentally overwhelmed; so I fight it.  I fight off things that are uncomfortable and unfamiliar.  When I fight all things negative, I fight it with all my might.

What do you fight in your life right now?

When I am physically sick, I do not want to accept my body, so instead I seek doctors or alternative methods to feel better even, if it’s just a little better.

It can be very difficult to accept negative feelings.  Instead, many time I fake being happy till I feel better even if happy doesn’t happen.  This is because I do not want to accept being overwhelmed with whirling thoughts and disappointing expectations.  Instead, I write out my thoughts and talk about my expectations to sort through what’s important so I can calm my thoughts.

What do you do when you are feeling down?

Yes, all of this is survival, but is it really living and thriving to the fullest?  Is it worth it?  In the big picture, the cost of fighting to survive over and over again takes a toll on the whole person; wearing down the body, mind, emotions, and soul.

How can we go from surviving to thriving?

How can we prevent burnout?

Find Freedom through Falling

So the whole time I am down physically, mentally, emotionally, or spiritually; I call this low phase: falling.  I borrowed the term from Brene Brown in her book, Rising Strong.  When I read “the truth is that falling hurts, the dare is to keep being brave and feel your way back up,” I realized that I was putting a lot of my energy into fighting the experience of falling instead of just accepting that I was falling and freeing my energy.

To have the courage to accept falling is difficult, it’s painful and sometimes certain fears are dredged up, ‘What if this feeling stays forever?’ ‘If I accept falling, will I hurt more?’  Yet, I found that once I accepted the experience of falling, something happened and I found freedom, not bondage.

Acceptance of Present Moment

accept present moment

With acceptance came freedom, freedom to accept the present moment, freedom to accept me as I am, and freedom to fall and hurt.  Once I accepted my falling experience, I actually found I felt lighter, not heavier.

I could accept the present circumstances and assess them instead of running from them.  Once I could really look at my situation, I could see that it did not control me nor my future.

Real Life Application:

  1. How could you accept the present moment?
  2. How does this help, accepting the present moment?

Ok, so now that you accept that you are in this season of your life, what happens?

It may feel comfortable, in fact, it may be painful.   Every time your fears throw you into a panic and your future seems dark, there are a few things that can help you look past your fears and see a hopeful light in your future.

What to do when you are feeling down

Just giving this season a name helps me identify what I am going through.  When I can name my season and my emotions, then they do not have control over me any longer.  I can now choose what to do in this falling season of my life.  Having a choice over my response to the situation gives me hope.  I have a choice in how I respond even if I do not have a choice in the situation around me or with how others respond.

Real Life Application:

  1. What name do you give this season in your life?
  2. You have a choice in this season of your life, how do you choose to respond?

Give yourself grace with whatever answers you give.  Be authentic and compassionate, that is a one way to find healing and resiliency in tough circumstances.

feeling down and coping skills

TOP 5 THRIVING COPING SKILLS:

Thriving & Coping When Feeling Down

Here are a few things that I can choose during a falling season, and in fact, during any season of my life.  I can choose any of these Top 5 Coping Skills to help me calm my nervous system, my whirlwind thoughts, my jumbled emotions, and my spiritual formation.

Need a Pick Me Up?

1. Intentional Focused Breathing

Focusing on my breathing and intentionally taking deeper and slower breaths helps me focus on the present moment.  Focused breathing helps me slow down, and this helps my thoughts and my emotions slow down, which also helps me nervous system slow down.  Now I can even breath calmer and slower, regulating my breathing regulates my whole entire body inside and out.

Follow 1300+ ideas on how to get through difficult times, calm down anxiety, and improve daily wellness!

Counseling Creatively & Wellness board on Pinterest

2. Meditation & Mindfulness: Ground in the Present Moment

Just be, not do.  Just being is a hard skill for me, so I am practicing just being a little at a time.  If meditating is hard for you, try grounding yourself using your 5 senses and the 5-4-3-2-1 steps.

Meditating helps me just be, I start for 5 minutes and sometimes go to 10 or longer.  I sit in a comfortable space, start with a few deep breaths, and focus on one calming aspect: deep breathing, sacred phrase, loving image, or soothing nature.  The more I practice just being, the easier it is to just be.

For more ideas on practicing mindfulness & meditation, follow:

Mindfulness & Meditation board on Pinterest.

3. Writing & Journaling with BUJO

I love my BUJO (bullet journal)!!  It is my planner, my creative space, my free flowing journal.  Writing in my BUJO boosts my mental health!!

I like to think of journaling as free writing, putting my thoughts and feelings down on paper helps me sort through them like puzzle pieces.  The more often I write out my experiences, the more the puzzle pieces make sense and I start to see patterns and envision a beautiful picture.  Sometimes I write a paragraph, or write bullet phrases in my bullet journal, or I may write a blog post.  The process of writing helps me get the inner happenings out onto a surface to reflect on what is going on inside.

Follow 1800+ bullet journal ideas (BUJO for fellow BUJO tribe) for inspiration, ideas, and layouts:

BUJO & Wellness board on Pinterest

  • Goals & Planning
  • Daily, Weekly & Monthly layouts
  • Printables
  • Doodles & Seasonal Ideas

4. Relationship Support: Reach out to a friend

Reaching out to a friend may seem difficult when you are feeling down.  Consider the opposite, if you don’t reach out, you will remain alone and no one will have the chance to be there for you.  At least give people a chance, reach out to a friend and connect with them.  It may take finding the right person to reach out to, try a friend, a pastor, a neighbor, a colleague, or a counselor.

One way I can process my inner world of thoughts and feelings it by talking it out with a trusted friend.  Remember, this can be a family member or friend or therapist or pastor. Whoever I trust to listen to my voice and help me through processing my upside-down world.  It is a good friendship when you can take turns calling each other to talk out what’s going on in each of your lives.

If you have ever wondered how to help someone in pain, people in pain are usually in need of support, love, acceptance, and respect.  Just offering a listening ear can be so helpful.

Follow 1300+ ideas on how to get through difficult times, build relationships, and help with anxiety, ADHD, and depression:

Counseling Creatively & Wellness board on Pinterest

  • Build relationships
  • Decrease anxiety symptoms
  • Help with depression
  • Art therapy activities
  • ADHD coping skills

5. Spiritual Connection: Praying or reading sacred text.

Focusing on a greater power other than myself helps me feel like I am not alone, that I have someone on my side walking with me through life.  I call this greater power God, I believe we can call this greater power different names and still find peace and love greater than ourselves.  When I pray to my God in my quiet space, it’s a safe place for me to cry out and then I can be still.  I can listen for a loving comfort to touch my heart.  Reading a sacred text is also comforting because I see that other’s have experienced pain and have found life after, I find hope in a sacred God and I am filled with light.

For over 600+ ideas like praying and reading sacred text, follow my Spiritual Journey board on Pinterest.

BONUS:

Get inspiration with over 900+ motivating quotes, follow:

Motivational & Inspirational board on Pinterest.

Download these TOP 5 Thriving Coping Skills in this Infographic!

coping skills free printable

Feeling Down & Need More Help?

We live in such a busy world, that sometimes it is hard to reach out and talk to  someone about our pain we are experiencing.  Maybe your have been feeling down for a few weeks, or are having trouble coping through hard times?

You are not alone!! Connecting with a listening ear is vital to getting out of this rut. There are too many suicides happening and too many people needing a listening ear.

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

If you are considering suicide or feeling hopeless, there is someone who can help you just by making a phone call.

In the United States: 1-800-273-8255

UK

Australia

Join my wellness tribe!

I’d like to connect with you and help you restore authentic wellness along your wellness journey.

I know what it’s like to feel overwhelmed and want to share wellness resources that will help you:

  • relieve stress, anxiety, & depression symptoms
  • recover from trauma, relationship and family struggles
  • improve wellness, navigate life transitions, and boost resiliency

Each week, I’ll send you a short email with links to wellness resources that are life-giving and empowering.

Join Wellness Tribe

Summary of this blog post:

5 Top Coping Skills:

Thriving and coping when feeling down

  1. Surviving is exhausting
  2. Find freedom through falling
  3. What to do when you are feeling down
  4. TOP 5 THRIVING COPING SKILLS: Thriving and coping during a falling season.
  5. Feeling down and need more help?
  6. Join My Tribe

Related Blog Posts:

Here are related blog posts that can be helpful:

  1. 5 Steps Creating Emotional Healing in Mind, Body, and Spirit
  2. 21 Ways to Recover from Burnout in Mind, Body, and Spirit
  3. Soothe Anxiety at Family Gatherings: When You Feel Overwhelmed
  4. Feeling Stuck in Trauma? 4 Steps to Get Free from Trauma Fear

I hope these coping skills help you through a season of falling and improves your wellness.  I’d love to hear about your journey towards wellness and what helps you through your season of falling.

How do you cope through a season of falling down? Which coping skills could help you?

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Disclaimer: This article has resources about restoring wellness, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has  information on how to contact a counselor.

Graphics and article ©2018 Moore Wellness, LLC. All rights reserved.

Ultimate List of UTI Natural Remedies: Get rid of UTI symptoms naturally at home

Ultimate List of UTI Natural Remedies: Get rid of UTI symptoms naturally at home

UTI symptoms can knock you flat down in pain, so here’s my Ultimate List of  Natural Remedies to Treat UTI’s naturally without antibiotics at home.  In this blog post, I explain UTI (urinary tract infection) symptoms, when to see a doctor, and the ultimate list of natural remedies to fight UTI symptoms.

UTI’s are the second most common type of infection, and also occur more often in women.  So, women need to know how to fight a UTI!

I personally fight UTI’s, so this Ultimate List is my go to.  I wrote this from my personal experience and the products I share have helped me feel better and be UTI symptom free.

Download the Ultimate List of Natural Remedies,
including all 68 natural remedies!

ultimate list of UTI natural remedies

Disclaimer: This site is for informational purposes only and is not meant to diagnose or treat mental health or medical issues.This page may contain affiliate links to my favorite products that I prefer, which means I receive a small commission, at no extra cost to you.

Summary of this blog post:

Ultimate List of UTI Natural Remedies

How to treat UTI symptoms with 68 natural remedies without antibiotics at home:

  • What are UTI Symptoms?
  • When do I call a doctor?
  • How long does it take to treat a UTI?
  • Quick Shopping List at Amazon
  • Ultimate List of UTI Natural Remedies (68 natural remedies)

Related Blog Posts:

Series: TOP 10 Natural Home Remedies for Colds & Sinus Infections

What is UTI?

What is a UTI?

A UTI is a bacterial infection in the urinary tract, which includes in the kidneys, ureters, bladder, or urethra.  Women struggle with UTI’s because of how they’re body is made, so fighting UTI’s is vital.

UTI’s are usually caused by e-coli bacteria commonly found in the gastrointestinal tract.  People with weakened immune systems are also prone to UTI’s.

Now to treat and kill the bacteria.

What are UTI symptoms?

  • Frequent urination
  • Pain when urinating
  • Burning sensation when urinating
  • Sensitive lower abdomen (tummy area)
  • Cloudy or dark urine
  • Urge to urinate often, even when there’s barely any urine left
  • Pelvic pain
  • Strong smelling urine

When do I call the doctor?

UTI’s can get worse if they are not treated, and then the bacterial infection can go to the kidneys.  Call your doctor or seek medical attention if you have these symptoms:

  • Fever or chills
  • Body aches
  • Lower back pain
  • Blood in urine

Antibiotics can be used to kill bacterial infections in the bladder, but sometimes the antibiotics don’t work well, and there can be negative and long-term side effects.

That’s when it’s time to try alternative treatments without antibiotics such as natural remedies you can try at home.

How long does it take to treat a UTI?

  • Treating a UTI with antibiotics can take 7 days.
  • Naturally treating the UTI can take up to a 2 weeks.  

Ultimate List of UTI Natural Remedies 

How to treat UTI symptoms with 68 natural remedies without antibiotics at home:

So how can you feel better when you have UTI symptoms? Try these top 12 category of 68 natural remedies and alterative treatments at home.

1.    Flush it out with Water

drink lots of water

Drink a ton of water!!

Flush it out!!  Drink a ton of water, about 6-8 glasses of filtered water.  Lemons or lemon juice can also help in the water.  Seriously carry it with you, and drink so much that you have to go to the bathroom every hour.

Going to the bathroom often and on a regular basis helps fight UTI’s!  The longer the urine is held in the bladder, the increased risk of building up bacteria.

Flushing water through your body literally flushes bacteria out.

Research studies found the amount of fluid you drink and UTI’s are linked:

  • Regular urination can help flush bacteria from the urinary tract to prevent infections
  • Not drinking enough fluid leads to increased risk of getting a UTI
  • Low fluid intake and in frequent urination both liked to recurrent UTIs
  • Increase in fluid intake lead to a decrease in UTI frequency

Avoid alcohol, caffeine, and fluids with sugar as they can cause worse UTI symptoms.

Sometimes we need a little help flushing out bacteria in the bladder, so that’s where alternative natural treatments may be helpful and necessary.

2.    D-Mannose Powder

UTI's and D-Mannose Powder

Ok, this was my game changer!  Take the D-Mannose Powder in the morning with unsweetened juice and again in the evening.

Amazing how fast this stuff works, within 24 hours I could start to feel some relief.  Now I will add, it’s important to continue taking this for a few days after you start to feel better to get completely rid of the UTI.

D-Mannose is naturally found in cranberries, blueberries, and apples.  D-Mannose binds to e-coli and expels it from the body to treat and prevent UTI’s.

Suggested Dose of D-Mannose

Suggested dose is 500 mg every 2-3 hours for 5 days, and then continue a lower dose for preventative use.

For preventing a UTI, taking D-Mannose with Cranberry supplements are a good choice.

3. Vitamin C

Vitamin C can help increase your acidity in the urine and kill off the bacteria.  Taking vitamin C protects you from reoccurring UTI’s.

Vitamin C = Decrease risk of UTI’s

Many fruits and vegetables are high in vitamin C:

  • ·     Red peppers
  • ·     Oranges
  • ·     Grapefruits
  • ·     Kiwifruit

4. Cranberry/Blueberry Juice

Cranberry juice (unsweetened, unprocessed and organic)

Every morning, drink cranberry juice or juice that is unsweetened.  It is even better if you can get organic and unprocessed.

Cranberry is the best, and Blueberry tastes so good!

Blueberry Juice

I really like blueberry juice that is unsweetened, it tastes naturally sweeter than other juices.

Cranberries and blueberries help prevent infection by stopping the bacteria from sticking to the urinary tract. This only counts if the cranberry and blueberry juice is unsweetened, because sugar feeds bacteria and can make it worse.

Cranberries & blueberries = reduce risk of UTI’s

Limit sugar

Bacteria feeds on sugar, so more sugar means more bacteria.  That’s why I now drink tea with no sugar, which is huge for me! Yes, I could put other sweeteners in my tea, but I prefer no artificial sweeteners for my own body’s health.  My body does not do well with extra additives or chemicals.

BONUS: Emergen-C

I add Emergen-C with my D-Mannose Powder in an unsweetened juice and it tastes much better.  Even better, I get more vitamins, particularly vitamin C to help fight the UTI.

5.    Cranactin

I think the Super Cranactin really helps me feel better and fight UTI symptoms.  It has a few extra supplements already in it which are highly recommended by other natural remedy gurus.

Really great extra natural supplements already included in Super Cranactin, so it’s saving money right there not having to buy all of these supplements!  There is a regular Cranactin which does not have all the extra supplements.

BONUS: Extra Supplements in Super Cranactin:

·     Uva Ursi

·     Queen of the Meadow

·     Goldenseal

·     Juniper

·     Cornsilk

·     Blueberry

You can buy this at Amazon or Vitamin Shoppe, it’s a Solaray brand supplement.

6.   Herbal remedies

  • Cranberry supplement

Cranberry extract is like cranberry juice in that it prevents bacteria from sticking to the urinary tract.  Choose a cranberry supplement that has a high number!

  • Olive leaf extract (300 mg)Olive leaf extract helps the body fight off ear infections, UTI’s, e-coli infections, dermatophytes, and candida yeast infections.
  • Raw Garlic extract

Garlic has antimicrobial properties and may be able to block bacteria growth and prevent UTI’s.

This supplement also treats kidney stones.

  • Marshmallow Root
  • Uva Ursi = Bearberry Leaf

Only take it for up to 5 days as it can cause liver damage.

I have never taken these supplements, but they are recommended by other natural remedy gurus, so I included them.

  • Grapefruit seed extract
  • Cat’s Claw
  • Reishi mushroom
  • Milk Thistle
  • Buchu
  • Oregon Grape Root
  • Propolis capsule

7. Probiotic

Probiotics help put healthy microorganisms in your gut and promote a healthy balance of good bacteria in yourgut.

Probiotics can help:

  • improve digestive gut health
  • build up the immune system
  • decrease the risk of UTI’s
  • prevent UTI’s

Especially if you ever need to take antibiotics, probiotics can restore the level of good gut bacteria and decrease side effects of antibiotics.

Eating fermented foods can also restore the body’s natural flora:
  • kefir
  • kimchi
  • probiotic yogurt
  • yogurt
  • raw cheese
  • sauerkraut
  • kombucha

8. Aromatherapy: Essential Oils

Download my favorite essential oil blend: Includes steps on how to create your own essential oil blend to fight UTI symptoms!

essential oil blend UTI

I create my own essential oil blend and put it on my abdomen (tummy), external use on skin.  If you have any of these essential oils, add a few drops of each to a carrier oil like coconut oil, and rub it onto your skin to let those natural oils help you get well.

  • Frankincense
  • Thieves
  • Lemon oil
  • Oregano oil
  • Peppermint oil
  • Clove oil
  • Myrrh oil
  • Sandalwood oil
  • Lavender oil
  • Rosemary oil
essential oils natural remedies

9. Herbal Teas

Herbal teas have been around since ancient times and are calming, healing natural remedies.  I drink green ginger every morning and evening.

  • Green Tea
  • Ginger Tea
  • Rose Hip Tea
  • Chamomile Tea
  • Peppermint Tea
  • Marshmallow Root Tea
  • Cranberry Tea



I have not tried these teas, but they are recommended for treating UTI’s by other health gurus.

  • Parsley Tea
  • Juniper Berry Tea
  • Dandelion Tea
  • Horsetail Tea
herbal teas natural remedies

10. Apple Cider Vinegar

Yep, this well known remedy also flushes out bacteria by making the urine more acidic.

How to use Apple Cider Vinegar to get rid of a UTI , just add apple cider to:

  • cranberry juice
  • water
  • green tea
  • salad

11. Natural Body Smarts

Our bodies are as natural as it gets, and it’s our job to take care of them the best we can.  So, understanding how to help our bodies prevent and fight UTI’s are health tools we all need.

Sex

Bacterial infections get spread in all kinds of ways, and one is through sexual intercourse. Best way to prevent getting a UTI?  Go to the bathroom and urinate before and after sex helps clean out any bacteria sitting in the bladder.  Also cleaning around the pelvic area before and after sex helps stop the transfer of bacteria inside the urinary tract.

Wear loose clothing

Tight clothes keep the pelvic area hot and trap moisture, perfect for breeding bacteria.  When fighting a UTI, tight clothing can hurt the abdomen be very uncomfortable.  Wear loose clothing to help keep the pelvic area cool and dry.  It’s also more comfortable if you are wearing loose clothing when you are experiencing UTI symptoms.

Loose cotton underwear is good because it allows for breathable space and no trapped air.

Wipe from front to back

After using the bathroom, wipe from front to back.  Otherwise, if you wipe from back to front, you spread bacteria from the large intestine (anus) to the urethra.

12. Hydrotherapy = DYI Bath Soak

DIY bath soaking recipe

Download this DIY bath soaking recipe to help you relax, moisturize dry skin, and heal from aches and pains.

Make your own homemade detoxing DIY Bath Soaking Recipe.  Nice, long bath soaks relieve and soothe aches and pains.

Make your own DIY bath soaking recipe for healthy benefits:

  • healing
  • calming
  • soothing
  • detoxing
  • relaxing
bath soaking recipe

For more relief, try herbal bath soaks with warm water for 20 minutes:

  • Epsom salt-magnesium helps with aches and pains (2-3 cups)
  • Apple cider vinegar (1 cup)
  • Baking soda
  • Favorite healing essential oils

BONUS Natural Remedies to Treat UTI’s:

An important tip to prevent & treat UTI’s, avoid artificial sweeteners, spicy foods, alcohol, coffee, acidic fruits, citrus, or caffeinated drinks can irritate your bladder and can worsen UTI symptoms.

Summary of this post:

Ultimate list of UTI Natural Remedies

How to treat UTI symptoms with 68 natural remedies without antibiotics at home:

Related Blog Posts:

Series: TOP 10 Natural Home Remedies for Colds & Sinus Infections

  1. Part 1: Countdown Top 10 Natural Home Remedies: Fight Colds & Sinus Infections.
  2. Part 2: Top 3 out of 10 Top Natural Home Remedies: Fight Colds & Sinus Infections

I hope this journey of improving your health & treating UTI symptoms helps you improve your wellness.  I’d love to hear about your journey towards wellness.

Which treatments would you like to try?  Maybe there’s one that you really like and helps you feel better and heal quicker. What helps you heal from UTI’s?

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Disclaimer: This article has resources about restoring wellness, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has  information on how to contact a counselor.

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development
What is Your Peak Time? How to accomplish your mental health goals by finding peak time & space!

What is Your Peak Time? How to accomplish your mental health goals by finding peak time & space!

Improve your mental health by finding your own peak time and peak space to accomplish your goals: self care, mental health, and career goals!

better mental health with peak time and peak space

Summary of this post:

What is Your Peak Time?

How to accomplish your mental health goals by finding your peak time & space!

  1. How to Find Your Peak Time
  2. Carve Peak Space to Focus

Series: Time Management Skills

This is a 4-part series on time management skills.  Each article guides you through how to improve your mental health with better time management.

If you haven’t read the first few articles, that would be good place to start to build a good foundation on the importance of improving mental health with better time management through self care (article #1), creating more time through boundaries (article #2), creating S.M.A.R.T. Goals (article #3), and finding peak time and space (article #4).

  1. Time Management Skills Improve Self Care: How managing time helps you manage & improve self care.
  2. Create More Time with Time Boundaries: How to create more time in your routine, in your day, and in your health.
  3. S.M.A.R.T. Goals: How to set achievable S.M.A.R.T. goals.
  4. What is Your Peak Time? How to accomplish your mental health goals by finding your peak time & space.
    ***THIS BLOG POST***

What is Your Peak Time?

How to accomplish your mental health goals by finding your peak time & space!

By the end of the day, do you wish you had accomplished more goals?  Any goals?

Do you wish you could get more done?

Finding your Peak Time can help you get your most accomplished goals done & in less time!

peak time = peak elf

  1. How to Find Your Peak Time

Whenever you are at your best, that’s your peak!  So during the day when you have the most energy, that’s the time to focus your productivity.  During your peak time is when you will be the most efficient and get the most done.

Maybe you’re a morning person and you accomplish more before 8:00 a.m., great so you’re peak time is early morning.  Or maybe you’re a night person and accomplish a ton in the late hours of the night, ok so this is your peak time at night.

Whatever your peak time is when you feel your best, you mood is up and you feel the happiest during this time of day.  Peak time may be the best part of your mental health that day.  Get your most important tasks done in your peak efficiency time.

Real Life Application (Find Peak Efficiency Time):

Tip: Write your answers down, this will help you remember your peak time & be able to actually apply it to your life.

  • What’s the best time of the day for you?
  • Do you think clearer in the morning, afternoon, or evening?
  • When do you have the most energy? Better focus?

Peak Tasks:

Now that you know when your peak time is, let’s look at how to focus on getting the most out of your peak time.

Let’s consider prioritizing the time & goals on your to-do list by importance.  Prioritized peak tasks can help you accomplish your goals in smaller baby steps.

Smaller, achievable goals can also be called tasks.

There are many time management methods that can help prioritize tasks, one method is by Covey and can be used with any tasks.

  • How important is this task?
  • How urgent is the task?  Does it need to be done today or can it wait?

Another way to prioritize tasks is choosing the Most Important Tasks (MITs) of the day.  These MIT’s are towards your long-term goals, not really the daily tasks that have to be done like unloading the dishwasher.

Self Care Peak Tasks

An example of peak tasks could include self care:

  • soaking in a bath for 10 minutes
  • reading a fun book for 20 minutes
  • sitting outside for 15 minutes.

All of these improve my mental health, what about you?

What peak tasks improve your mental health?

Real Life Application: (Peak Tasks)

  • Choose one big goal per day, and decide the evening before what that goal will be and when during the day you’ll tackle it. Write down the one big goal to reinforce remembering the goal.
    Example: Finish writing important proposal letter.
  • What are the 3 most important tasks that I could do today that would bring me closer to my goals?
    Example: Task #1: Confirm team meeting to work on proposal letter.  Task #2: Eat a good meal and take vitamins before team meeting.  Task #3: Get plenty of rest before the team meeting.
  • Focus on the top 3 goals or tasks per day, more items could cause stress and may most likely wait or not get done.  What would be your top 3 goals or tasks today?
  • Review your time, goals & tasks.  Are these top 3 goals today helping you work towards one of your bigger long-term goals?

preview of Free Printable S.M.A.R.T. Goals

Analyze how you spend your peak time.

Get a clear picture of what goals you are trying to achieve.  You can keep a time log and track your progress.  By each hour of the day, write down what you accomplished, especially during your peak time.

Just the act of writing it down helps you stay accountable to yourself, whether you wrote down 2 hours on FaceBook or 2 hours researching blog post.

Daily Schedule

9:00-10:30 morning routine

10:30-12:00 blog post

12:00-1:00 lunch break

1:00-6:00 clients **Peak Time**

6:00-9:00 supper & family time

9:00-10:00 Pinterest research 🙂

Are you focusing on your peak tasks during your peak time?

Review how you spend your time and what you do with it.

This will help you prioritize your tasks, and realistically see how much time it takes to complete a task.  I review my schedule usually at the beginning of a new semester/season.

These new seasons are when I have a new schedule and need to review my time to tweak my schedule to make it work better.

This includes reviewing my time and my space to help me accomplish my goals and function better.

How could you improve your schedule and space,
to function better and improve your mental health?

  1. Carve Out Peak Space to Focus

Carve out a niche in your personal & work space to help you focus on your priorities and be more at ease.  If you’re uncomfortable in your chair or at your desk, you’re gong to be shifting around looking for a better spot or position.  The more you have to shift for comfort, the more time you lose on your work.

Better comfort is accomplished by less interruptions plus self care, which all together equals great time management.

Consider carving out a niche for your peak space at home or work that is comfortable and helps you focus.  The more basic items of necessities you have around you, the less you have to get up to go find them.

Peak space = Better focus

peak space to focus

8 Necessities to carve out in Peak Space to increase focus:

  1. proper light
  2. comfortable seat
  3. good height for work desk
  4. feet touching floor (or a stool can help your feet touch, easing pressure on your lower back)
  5. a back pillow (good support and it eases back pain too)
  6. quiet and uninterrupted if possible
  7. basic personal needs: water, snacks, tissues
  8. basic working needs: pen, pencil, eraser, paper

To create a more comfortable and relaxing environment to improve your mental health, download this infographic of 10 Relaxing Self Care Ideas for Your Peak Space, for your own space.  Make this space your safe space to be creative, nurtured, and relaxed.

10 Relaxing Self Care Ideas for Your Peak Space

 Nurturing and soothing self care items in your personal & work space.

10 relaxing self care ideas

Real Life Application:

  • How can you space boost your self care?
  • In what space can you carve your niche?
  • What will help you have less interruptions in your space?
  • What are your favorite items you need in your space?

Disclaimer: This blog post contains affiliate links to my favorite products, which means I receive a small commission, at no extra cost to you, if you make a purchase using the link.


Summary of this post:

How to Find Peak Time:

How to find the best peak time & space to accomplish your important goals.

  1. Find Peak Efficiency Time
  2. Carve Peak Space to Focus

4-part Series: Time Management

This is a 4-part series on time management skills.  Each article guides you through how to improve your mental health with better time management.

If you haven’t read the first few articles, that would be good place to start to build a good foundation on the importance of improving mental health with better time management through self care (article #1), creating more time through boundaries (article #2), creating S.M.A.R.T. Goals (article #3), and finding peak time and space (article #4).

Series: Time Management

  1. Time Management Skills Improve Self Care: How managing time helps you manage & improve self care.
  2. Create More Time with Time Boundaries: How to create more time in your routine, in your day, and in your health.
  3. S.M.A.R.T. Goals: How to set achievable S.M.A.R.T. goals.
  4. What is Your Peak Time? How to accomplish your mental health goals by finding your peak time & space.
    ***THIS BLOG POST***

I hope this journey of improving your time management skills helps you find more time for your self-care and improves your wellness. I’d love to hear about your journey towards wellness and what helps you find more time for self care?

I’d love to hear from you, please leave me a comment, or join me on Facebook, Pinterest, or Instagram.

Blessings,
Beth


Disclaimer: This article has resources about restoring wellness, and is based on my research and my experiences.  This information is not meant to take the place of counseling or therapy.  If at any time you feel uncomfortable or need to talk to someone, wellness resources may be helpful.

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Setting S.M.A.R.T. Dream Goals: How to simplify & achieve S.M.A.R.T. Goal Setting

Setting S.M.A.R.T. Dream Goals: How to simplify & achieve S.M.A.R.T. Goal Setting

Want to finally achieve your dream goals & improve your wellness?  Every time I use S.M.A.R.T. Goals, I feel calmer, accomplished, and mentally healthier.  Read how 4 steps can help you create and achieve your S.M.A.R.T. Dream Goals.

Struggle accomplishing goals?

Goals seem too big?  Or maybe not big enough?  Maybe there is a big dream goal you’ve been wanting to accomplish but are having trouble getting there?

How to Set Dream Goals

In This Blog Post:

Create S.M.A.R.T. Goals

How to set, brainstorm, and plan achievable S.M.A.R.T. Goals.

  1. Set S.M.A.R.T. Goals
    ** Free Printable: S.M.A.R.T. Goals **
  2. Brainstorm Goals
    ** Free Template: Brainstorming Simplified **
  3. Simplify Goal Setting into Baby Steps

Series: Time Management Skills

  1. Time Management Skills Improve Self CareHow managing time helps you manage & improve self care.
  2. Create More Time with Time Protective BoundariesHow to create more time in your routine, in your day, and in your health.
  3. Achievable S.M.A.R.T. Goals: How to set, brainstorm, and plan achievable S.M.A.R.T. goals.
    ***THIS BLOG POST***

Setting Achievable Goals:

Improving time management can help you reach your goals, improve relationships, and increase productivity.

How to create & set Achievable S.M.A.R.T. Goals.

  1. Set S.M.A.R.T. Goals

Creating S.M.A.R.T. Goals can help you achieve your dreams, as well as both long-term and short-term goals!

5 S.M.A.R.T. Goals

S.M.A.R.T. Acronym

(Specific, Measurable, Achievable, Realistic, and Timely)

S = Specific             

The more specific you goal is, the more likely you are to achieve it.  The act of writing it down actually helps you brain remember it the goal is more likely to completed.  Example: I will get in shape by walking (versus I will get in shape).

M = Measurable

Measuring a goal helps you know how you can achieve it. Otherwise, how would you know when you’ve accomplished the goal?  Example: I want to walk for 10 minutes a day, 3 times a week.

A = Achievable (Attainable)

The goal needs to be actually attainable, otherwise, it is not a realistic goal.  I like to ask my clients, is this goal easily achievable?  Example: walking 10 minutes a day may be more achievable than walking 1 hour a day.

R = Realistic

Goals must be realistic to achieve.  Make sure you have the resources and the time to invest in reaching this goal.  Example: It is more more realistic that I will do aerobics inside rather than walk outside in the freezing temperature.

T = Timely

Timely goals have a time limit, such as a deadline, will help the goal be accomplished.  Choose short-term goals like daily goals, weekly goals, and monthly goals (versus long-term goals like 1 year or 5 year goals).

Real Life Application:

  • Choose a goal that is so easily achievable that it is laughable, then you’re highly likely to succeed. The more you succeed reaching goals, the more you’ll continue to set goals and work towards your dreams.
    • What is a self care goal that is easily achievable?
  • Plan self care as S.M.A.R.T. goals: Specific, Measurable, Achievable, Realistic, Timely
    • Schedule self care for 1 hour each week
    • Make a plan for 10-15 minutes of self care each day
    • Plan self care for a half-day or a whole day every season/semester

S.M.A.R.T. Free Printable PDF

Download these 5 free printable S.M.A.R.T. Goals for your fridge,
or bulletin board, or on your desk.preview of Free Printable S.M.A.R.T. Goals

  1. Brainstorming Goals

Brainstorming can help you solve problems, think of new ideas, and reach even bigger goals.  Here’s tips for brainstorming goals in a group and as an individual.

Brainstorming Tips for a Group:

Group guidelines:

  1. Write the problem down clearly for everyone to see.
  2. Each person takes 5 minutes to write down as many ideas to solve the problem.
    • All ideas are acceptable
    • Ideas don’t have to be practical or realistic… that’s handled later.
  3. Everyone shares their ideas out loud if the group is smaller than 15.If the group is larger than 15, break people into smaller groups of 5-10 so everyone’s ideas are heard.
  4. Write the ideas on a large white board or those wonderful giant sticky notes.
    • See what similarities the ideas have in common. Jot down the ideas into main categories.
    • Rank the categories by order of importance, based on the group’s high ranking priority.
    • Then rearrange the categories in the high ranking order of importance.
    • Be sure to acknowledge everyone’s ideas, especially the ideas that may happen at a later time, meaning the lower ranking ideas.
  5. Now you have the top brainstorming ideas.

Individual Brainstorming Tips:

  1. Write the problem down in the middle of a blank page.
  2. Take 5 minutes to write down as many ideas to solve the problem.
    • All ideas are acceptable
    • Ideas don’t have to be practical or realistic… that’s handled later.
    • Like mind-mapping, write the ideas down around the problem in the middle.
  3. See what similarities the ideas have in common. Jot down the ideas into main categories.
    • Write the ideas on a white board or those wonderful large sticky notes.  Writing the ideas down on a larger space can help:
      • slow the brain down to focus on these main categories
      • visualize the main categories with margin for creativity to happen
    • Rank the categories by order of importance.
    • Then rearrange the categories in the high ranking order of importance.
    • Be sure to give yourself a congratulations for thinking of so many ideas, thanking yourself for the energy, time, and creativity you put into this project.
  4. Now you have the top brainstorming ideas.

Real Life Application:

Brainstorm goals and dreams you would like accomplish in the future.

  • What problem would you like solved?  Write it down.
  • For 5 minutes, write down as many ideas to solve the problem.
  • What similarities do your ideas have in common? Jot down the ideas into main categories.
  • How important are these categories of ideas?  Rank the categories by order of importance.  Now you have your top brainstorming ideas.

Download this Free Template: Brainstorming Simplified brainstorming simplified free template

  1. Simplify goal setting into baby steps.

Simplify large goals into smaller goals that have baby steps.

Start with Baby Steps

If you have a one-year goal, simplify the long-term goal into monthly goals, then simplify the first month’s goal into weekly goals, and the first week’s goals into daily goals. These daily goals may even be better simplified into baby steps.

chart simplify goal setting

Simpler goals = achievable goals = successful goals

The simpler & smaller the goal = the more easily achievable it is and the more likely you are to achieve it and succeed

If the goal is still overwhelming or too much:

  • extend the deadline
  • revise the goal to be more realistic
  • review the key elements in S.M.A.R.T. goals. (smart, measurable, achievable, realistic, timely)

Tips for Simplifying Goal Setting: 

  • Get started with a small task for 5-10 minutes
  • Find 5 minutes in an hour to do one baby step
  • If you’re having trouble succeeding with a baby step goal, try to break it down further to smaller baby step goals, or tasks.

Real Life Application:

  • What is one baby step idea for self care that would be so easy to do?
  • What are self care breaks you can do in 5-10 minutes?
  • Listen to your body: Lay down, close your eyes, take a few deep breaths, stretch your shoulders and neck (where we usually hold our tension), get up and walk around, give your eyes a break, eat a snack.

Summary of this Blog Post: 

Create S.M.A.R.T. Goals

How to set, brainstorm, and plan achievable S.M.A.R.T. Goals.

  1. Set S.M.A.R.T. Goals
    ** Free Printable: S.M.A.R.T. Goals **
  2. Brainstorm Goals
    ** Free Template: Brainstorming Simplified **
  3. Simplify Goal Setting into Baby Steps

Anytime I use these 3 Time Management Skills, I see an improvement in what I can accomplish as well as improvements in my self care.  I get a whole lot more done using time management skills, and I feel calmer and not overwhelmed.

Series: Time Management Skills

  1. Time Management Skills Improve Self Care: How managing time helps you manage & improve self care.
  2. Create More Time with Time Protective Boundaries: How to create more time in your routine, in your day, and in your health.
  3. S.M.A.R.T. Goals: How to set achievable S.M.A.R.T. goals.
    ***THIS BLOG POST***

I hope this journey of improving your time management skills helps you find more time for your self-care and improves your wellness. I’d love to hear about your journey towards wellness and what helps you find more time for self care?

I’d love to hear from you, please leave me a comment, or join me on Facebook, Pinterest, or Instagram.

Blessings,
Beth

preview of Free Printable S.M.A.R.T. Goals

Disclaimer: This article has resources about restoring wellness, and is based on my research and my experiences.  This information is not meant to take the place of counseling or therapy.  If at any time you feel uncomfortable or need to talk to someone, wellness resources may be helpful.

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development
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