Tag: Health & Wellness

10 Different Types Of Health

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When we talk about health, it is common for many people to think about physical health, in itself a person suffers or does not suffer from an illness. However, the concept of health is much broader and covers other areas of our life.

Some experts consider that health can only be talked about when the body is in optimal conditions anatomical and physiological. While others state that it is a factor or a range to determine if the body functions in its normal or at least acceptable conditions, in such a way that, from this perspective, health is seen as a margin of determination.

There are different definitions of this concept, but one of the most successful is that of the WHO, which was made public in the Preamble to the Constitution of the World Health Organization, which was approved at the International Sanitary Conference, held in New York in the year 1946. This definition, which has not changed since then, affirms that health is “a state of complete well-being, physical, mental and social.”

The 6 Primary Types of Health

There are mainly six different types of Health includes Physical health, Mental health, Emotional health, Social health, Environmental health, and Spiritual health.

1. Physical Health

Physical health refers to the state of your physical body and how well it is operating. It is influenced by levels of physical activity, adequate nutrition, rest, environments, etc.

Physical health promotes proper care of our bodies for optimal health and functioning. Obtaining an optimal level of physical wellness allows you to nurture personal responsibility for your own health. As you become conscious of your physical health, you are able to identify elements you are successful in as well as elements you would like to improve.

Physical health consists of many components, but a brief list of the key areas are given below:

  • Physical activity – includes strength, flexibility, and endurance.
  • Nutrition and diet – includes nutrient intake, fluid intake, and healthy digestion.
  • Alcohol and drugs – includes the abstinence from or reduced consumption of these substances.
  • Medical self-care – includes addressing minor ailments or injuries and seeking emergency care as necessary.
  • Rest and sleep – includes periodic rest and relaxation, along with high-quality sleep.

2. Mental Health

Mental health is a level of psychological well-being or an absence of mental illness. It is the “psychological state of someone who is functioning at a satisfactory level of emotional and behavioral adjustment”.

Good mental health doesn’t just mean if you don’t have a mental illness. It’s about having a sense of purpose, getting involved with things, coping with stress and setbacks, forming close relationships, and being in touch with your own thoughts and emotions. To maintain mental health we have to be confident and accept ourselves. In this case, yoga and breathing exercises help us to focus and keep negative thoughts out of our minds.

3. Emotional Health

Emotional health refers to a person’s feelings which encompasses everything about you. It actually governs all of your decisions, your mood, and who you are. Every single aspect of you is determinant of how you feel about something, what is actually going on in your heart, not in your head.

Basically, from your relationships to your mindset to your personality, to how you want to show up in the world; all of these are run by your emotional health. And if you’re feeling thoughts of overwhelm, anxiety, stress, worthlessness, these are all common negative emotions that can have a hugely detrimental effect on your emotional health. But if you can rightly understand yourself, and find out from where these negative emotions are coming, then you actually be setting yourself up for a lifetime of consistent success.

4. Social Health

Social health is how you get along with other people, which involves your ability to form satisfying interpersonal relationships with others. It also relates to your ability to adapt comfortably to different social situations and act appropriately in a variety of settings.

If you want to really optimize your health, you need to go beyond physical and mental strength and actually look at the strength of your close social relationships. Research now shows that a lack of strong social ties puts you at a greater health risk than obesity.

If we really want to understand human thriving, the social component is essential. There is 80 years long Harvard study done on individuals that showed the quality of close social relationships was actually the best victor of health and happiness. So not only it’s important to consider the health of our bodies but we need to consider the health of our communities.

5. Environmental Health

Environmental Health is the field of science that studies how the environment influences human health and disease. “Environment,” in this context, means things in the natural environment like air, water, and soil, and also all the physical, chemical, biological, and social features of our surroundings.

According to the National Institute of Environmental Health Science, The social environment encompasses lifestyle factors like diet and exercise, socioeconomic status, and other societal influences that may affect health.

We need to be aware of the impact of changing the environment of our health, how it can be influenced, and what can cause the complex diseases such as cancer, cardiovascular disease, metabolic syndrome within malaria, TV, AIDS, etc. and how our environment influenced to contract these diseases.

6. Spiritual Health

Spiritual health refers to possessing, meaning, and purpose in life; having a clear set of beliefs and living in accordance with your morals, values, and ethics. Essentially it means understanding and having a clear definition of what is right and wrong and living according to this understanding.

The National Wellness Institute says spiritual wellness follows the following tenets:

  • It is better to ponder the meaning of life for ourselves and to be tolerant of the beliefs of others than to close our minds and become intolerant.
  • It is better to live each day in a way that is consistent with our values and beliefs than to do otherwise and feel untrue to ourselves.

Many factors play a part in defining spirituality – religious faith, beliefs, values, ethics, principles, and morals. Some gain spirituality by growing in their personal relationships with others, or through being at peace with nature. Spirituality allows us to find the inner calm and peace needed to get through whatever life brings, no matter what one’s beliefs are or where they may be on your spiritual journey.

The human spirit is the most neglected aspect of our selves. Just as we exercise to condition our bodies, a healthy spirit is nurtured by purposeful practice. The spirit is the aspect of ourselves that can carry us through anything. If we take care of our spirit, we will be able to experience a sense of peace and purpose even when life deals us a severe blow. A strong spirit helps us to survive and thrive with grace, even in the face of difficulty.

We should take care of our spirit to experience a sense of peace and purpose even when life deals with some difficulty. A strong spirit only helps us to survive and thrive with grace.

Additional 4 Types of Health

In addition to the types of health mentioned in the previous lines, and which are part of the WHO definition, there are also 4 different types of Health, such as Family Health, Sexual Health and Reproductive Health, Occupational Health, and Public Health.

1. Family Health

Family health is a working instrument, with a comprehensive approach, on promotion and prevention, to train the entire health team that intervenes in families with difficulties of various kinds: risk factors, crises, and conflicts.

Human beings acquire many habits in the family that largely determine our health, and therefore our well-being. Therefore, it is very important that, in addition to taking care of yourself by applying all the measures that, you also take care of the little ones, instilling healthy habits in them that will help them have a better quality of life.

Besides, you must know the specific indications, as well as the medical check-ups that should be carried out based on age, sex, or in specific periods such as pregnancy.

Please remember, good family health positively affects its members.

2. Sexual Health and Reproductive Health

Sexual health is defined by the World Health Organization (WHO) as “a state of physical, emotional, mental and social well-being related to sexuality; it is not just the absence of disease, dysfunction or disability. For sexual health to be achieved and maintained, the sexual rights of all people must be respected, protected, and fully exercised”.

For its part, the Pan American Health Organization (PAHO) has defined sexual health as “the experience of the permanent process of achieving physical, psychological, and sociocultural well-being related to sexuality.”

Sexuality is a central aspect of the human being throughout his life and includes sex, gender identities, and roles, sexual orientation or preference, eroticism, pleasure, intimacy, and reproduction.

Sexual and reproductive health is the ability to enjoy a satisfying sex life without the risk of childbearing, and the freedom to decide to do so or not to do so. Reproductive rights are based on the recognition of the basic right of all couples and individuals to freely and responsibly decide the number of children, the spacing of births and the interval between them, to have the information and the means to do so; and the right to achieve the highest level of sexual and reproductive health.

For this, 2 communication strategies and materials have been developed that will allow positioning the importance of sexual and reproductive health.

(I) Double Protection

It provides information on ways to protect yourself from a sexually transmitted disease including HIV / AIDS and at the same time avoid an unplanned pregnancy, without preventing full sexuality.

(II) Family Planning

It informs about methods and tools that allow planning the family and living an adequate sexual and reproductive health. Sexuality is a central aspect of the human being throughout his life. For sexual health to be achieved and maintained, the sexual rights of all people must be respected. Indeed, to achieve this, the WHO assures that a “positive and respectful approach to sexuality and sexual relations is required, as well as the possibility of having pleasant and safe sexual relations, free from coercion, discrimination, and violence.”

3. Occupational Health

The occupational health is a multidisciplinary entity that is focused on achieving the most complete state of physical, mental, and social workers in performing work.

The occupational health encompasses various areas, focusing mainly on prevention and control of occupational hazards, reduce diseases and accidents associated with any job, aspects that more and more people are aware of its importance.

An example is the growing interest of company leaders in strengthening a corporate culture focused on improving occupational health through the creation of healthy workspaces.

According to figures from the International Labor Organization (ILO), approximately more than 2 million people die each year from diseases and accidents at work.

In addition, more than 200 million cases of professional ailments are registered per year. Likewise, non-communicable diseases in the office also directly or indirectly cause each country to lose up to 6% of its GDP. That is why occupational health should be a priority and an aspect that all companies and the State must guarantee.

Therefore, we could say that occupational health is the “set of activities whose objective is the promotion and maintenance of the highest possible degree of physical, mental and social well-being of workers, promoting the adaptation of work to the person and the person at your work”.

4. Public Health

The public health is a non – clinical specialty-focused medicine in the promotion, prevention, and intervention of health from a multidisciplinary and collective perspective, whether at the community, regional, national or international level, i.e., not centered on the individual, but in the collective.

In this sense, its functions are mainly the management, surveillance, and improvement of the health level in the population, as well as the prevention, control, and eradication of diseases.

In addition, it is responsible for developing public policies, guaranteeing access, and the right to the health system, creating educational programs, administration of services, and research. Even tasks related to environmental sanitation, food quality control, among other things, maybe part of their competencies.

Due to the breadth of its functions, multiple disciplines oriented to the administration of the health system converge in public health, such as medicine, pharmacy, veterinary medicine, nursing, biology, pedagogy, social and behavioral psychology, work social, sociology, statistics, etc.

The public health can be administered by an organized community, by a government agency, or an international one. Normally, each country has its corresponding Ministry of Health or Secretariat of Health, which is the State agency responsible for ensuring the health conditions of the population.

Similarly, there are international organizations, such as the Pan American Health Organization (PAHO) or the World Health Organization (WHO), created to manage prevention and health care policies at supranational levels.

Final Thoughts

We all have the right to understand our health. We are often intimidated, embarrassed, and afraid when we are patient. But from this writing, I wanted to equip and inform all of you so that we regain control over our body, health, and well-being.

From the overall discussion, we can understand, without knowledge concerning health, and the types of health, it will be difficult for us to find out who we are, what our health condition is, and what should we do to improve our overall health.

References:

  1. https://shcs.ucdavis.edu
  2. https://study.com
  3. https://books.google.com.
  4. https://www.urbandictionary.com
  5. https://kidsenvirohealth.nlm.nih.gov
  6. https://www.unh.edu
  7. https://www.who.int

Sometimes We Just Have To Ignore Things So We Can Live Peacefully  

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We have to ignore our insecurities.

We have to ignore the apocalyptic voices in our head that take us to hell instead of heaven. We have to ignore the way they frighten us and the way they belittle us to believe that we’re not good enough. We have to try to shove them aside when they attack us and we have to trust ourselves more even if we’re unsure of ourselves. We have to ignore our uncertainty and just keep moving.

We have to ignore the critics.

We have to ignore their opinions and their advice, we have to ignore their rules and their limitations and we have to ignore the toxic words they use to describe us and the poisonous arguments they feed us about why we shouldn’t do this or why we shouldn’t follow that. We have to ignore their experiences because it is not our own and we have to ignore their excuses because that’s how they justify living their lives and we need to find our own justifications.

We have to ignore those who left us behind.

We have to ignore their promises, the plans we made for the future, the secrets they shared with us and the way they looked at us. We have to ignore these enchanting moments because they’re no longer happening. They chose to take it all back and we have no other choice but to leave them behind too, because fighting for them might not bring them back and even if it did, they will run away again. We have to ignore those who didn’t appreciate us and we have to ignore the way they made us feel about ourselves.

We have to ignore some of our questions.

We have to ignore the dreadful questions we ask ourselves every night: ‘Why me? When will I be happy? What do I want? Why am I still here?’

Sometimes we have to ignore these tantalizing questions and trust that in time we will find the answers and that the answers may not always be what we wanted.

It’s hard to ignore the things that bother us but it’s also harder to live with all these burdens, they weigh us down if we pay too much attention to them.

We’re always faced with two choices; either we carry those burdens with us until they kill us or ignore them so we can live. 

Mediterranean Diet 101: A Meal Plan and Beginner’s Guide

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What is the Mediterranean Diet?

The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions.

Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted.

Numerous studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.

For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease.

Potential Benefits

The Mediterranean diet has been linked to a long list of health benefits.

Promotes Heart Health

The Mediterranean diet has been studied extensively for its ability to promote heart health.

In fact, research shows that the Mediterranean diet may even be linked to a lower risk of heart disease and stroke.

One study compared the effects of the Mediterranean diet and a low fat diet and reported that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries, which is a major risk factor for heart disease.

Other research shows that the Mediterranean diet could also help lower levels of diastolic and systolic blood pressure to support heart health.

Supports Healthy Blood Sugar Levels

The Mediterranean diet encourages a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.

As such, following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes.

Interestingly, multiple studies have found that the Mediterranean diet can reduce fasting blood sugar levels and improve levels of hemoglobin A1C, a marker used to measure long-term blood sugar control.

The Mediterranean diet has also been shown to decrease insulin resistance, a condition that impairs the body’s ability to use insulin to regulate blood sugar levels effectively.

Protects Brain Function

Several studies show that the Mediterranean diet could be beneficial for brain health and may even protect against cognitive decline as you get older.

For example, one study including 512 people found that greater adherence to the Mediterranean diet was associated with improved memory and reductions in several risk factors for Alzheimer’s disease.

Other research has found that the Mediterranean diet may be tied to a lower risk of dementia, cognitive impairment, and Alzheimer’s disease.

What’s more, one large review also showed that following the Mediterranean diet was linked to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.

How To Follow The Mediterranean Diet

  • Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
  • Eat in moderation: poultry, eggs, cheese, and yogurt
  • Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods

Foods To Eat

Exactly which foods belong to the Mediterranean diet is controversial, partly because there’s variation between countries.

The diet examined by most studies is high in healthy plant foods and relatively low in animal products and meat. However, eating fish and seafood is recommended at least twice a week.

The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people, and minimizing stress levels.

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

Ideally, you should base your diet on these healthy Mediterranean foods:

  • Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
  • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
  • Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
  • Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
  • Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
  • Poultry: chicken, duck, turkey
  • Eggs: chicken, quail, and duck eggs
  • Dairy: cheese, yogurt, milk
  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
  • Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Foods To Limit

You should limit these processed foods and ingredients when following the Mediterranean diet:

  • Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
  • Refined grains: white bread, pasta, tortillas, chips, crackers
  • Trans fats: found in margarine, fried foods, and other processed foods
  • Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
  • Processed meat: processed sausages, hot dogs, deli meats, beef jerky
  • Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

Beverages

Water should be your go-to beverage on a Mediterranean diet.

This diet also includes moderate amounts of red wine — around one glass per day.

However, this is completely optional, and wine should be avoided by some people including, anyone who is pregnant, has difficulty drinking in moderation, or is taking certain medications that may interact with alcohol.

Coffee and tea are also healthy beverage choices on the Mediterranean diet. Be mindful of adding lots of added sugar or cream.

You’ll want to limit sugar-sweetened beverages, such as soda or sweet tea, which are very high in added sugar. Fruit juice would be OK to include in moderation, but you’re better off choosing whole fruits to get the benefit of fiber.

Sample Menu

Below is a sample menu for 1 week of meals on the Mediterranean diet.

Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.

Monday

  • Breakfast: Greek yogurt with strawberries and chia seeds
  • Lunch: a whole grain sandwich with hummus and vegetables
  • Dinner: a tuna salad with greens and olive oil, as well as a fruit salad

Tuesday

  • Breakfast: oatmeal with blueberries
  • Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
  • Dinner: a salad with tomatoes, olives, cucumbers, farro, grilled chicken, and feta cheese

Wednesday

  • Breakfast: an omelet with mushrooms, tomatoes, and onions
  • Lunch: a whole grain sandwich with cheese and fresh vegetables
  • Dinner: Mediterranean lasagna

Thursday

  • Breakfast: yogurt with sliced fruit and nuts
  • Lunch: a quinoa salad with chickpeas
  • Dinner: broiled salmon with brown rice and vegetables

Friday

  • Breakfast: eggs and sautéed vegetables with whole wheat toast
  • Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
  • Dinner: grilled lamb with salad and baked potato

Saturday

  • Breakfast: oatmeal with raisins, nuts, and apple slices
  • Lunch: a whole grain sandwich with vegetables
  • Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives

Sunday

  • Breakfast: an omelet with veggies and olives
  • Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
  • Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit

There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet.

Healthy Snacks

If you start feeling hungry between meals, there are plenty of healthy snack options you can enjoy on the Mediterranean diet.

Here are a few ideas to help you get started:

  • a handful of nuts
  • a piece of fruit
  • baby carrots with hummus
  • mixed berries
  • grapes
  • Greek yogurt
  • hard-boiled egg with salt and pepper
  • apple slices with almond butter
  • sliced bell peppers with guacamole
  • cottage cheese with fresh fruit
  • chia pudding

Eating Out

Many restaurant meals are suitable for the Mediterranean diet. Try to choose whole grains, vegetables, legumes, seafood, and healthy fat. It’s also key to enjoy your meal and savor it with good company, so choose something that sounds good.

Here are a few tips to help adapt dishes when you’re eating out:

  1. Choose fish or seafood as your main dish.
  2. Ask the server if your food can be cooked in extra virgin olive oil.
  3. Choose whole grain bread, with olive oil instead of butter.
  4. Add vegetables to your order.

Shopping List

It’s always a good idea to shop at the perimeter of the store, which is where the whole foods are typically found.

Opt for nutrient-dense foods as much as possible, including fruits, vegetables, nuts, seeds, legumes, and whole grains.

Here are some basic Mediterranean diet items to add to your shopping list:

  • Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
  • Frozen veggies: peas, carrots, broccoli, mixed vegetables
  • Tubers: potatoes, sweet potatoes, yams
  • Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
  • Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
  • Legumes: lentils, chickpeas, black beans, kidney beans
  • Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
  • Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
  • Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano
  • Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
  • Dairy products: Greek yogurt, yogurt, milk
  • Poultry: chicken, duck, turkey
  • Eggs: chicken, quail, and duck eggs
  • Healthy fats: extra virgin olive oil, olives, avocados, avocado oil

The Bottom Line

Though there’s not one defined Mediterranean diet, this dietary pattern is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.

It has been associated with numerous health benefits and may help stabilize blood sugar levels, promote heart health, enhance brain function, and more.

Best of all, you can adapt the principles of the Mediterranean diet in a way that works for you. If you dislike salmon and sardines but whole wheat pasta and olive oil are your favorites, start building delicious, Mediterranean-inspired meals with foods you love.

A Step-By-Step Guide To Shedding Your Emotional Baggage And Living Your Best Life

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What is it with us and that enormous emotional baggage that we tend to carry around? For a second, imagine yourself standing in the heavy pouring rain with an empty bucket. The longer you stand there holding the bucket, the heavier it gets. It gets heavier rather quickly, doesn’t it? How long can we hold it for? There comes a moment when we need to release it before it gets too much…

Sometimes we think that what happens to us and what goes to our emotional baggage is what defines us.

We have our bag of sorrows about the past and this striving desire to go back in time and change a few things for the better. Why? Because reality looks nothing like we have imagined. We have this image in our mind of the way things should be and it’s daunting us down. Some of us have trouble accepting what happened in the past and how things turned out because of that. And our emotional baggage grows with new sorrows.

So what hides in our emotional baggage? Isn’t it all about fear?
Isn’t about the fear of getting hurt again? Or making the same mistakes and going through disappointments and betrayals? And we then find ourselves trapped in that damaging and “protective” mechanism that keeps us away from living our lives free from used patterns.

How Much of Emotional Baggage Do We Carry Around?

We all have emotional baggage. Some of us have 3 suitcases of heavy things, some of us have just a tiny bag… Everyone has them. Sometimes we feel as if we were carrying a lifetime’s heaviness of sorrows, pain, and anger.

Painful emotions tend to shape us and the way we see others. Those memories and emotions influence what we seek and draw to our life and the way we interact with people. Painful memories from the past create a blueprint for the subconscious mind, which prevents us from fully taking part in new situations and relationships. Meaning that we might treat people we’ve just met as the “guilty” ones whom we feel anger towards because of the past. Or we recreate look-alike experiences to relieve and work out the past. 

Memories are just thoughts that have a tendency to rise like dough when it gets hot, but they aren’t real. It just happened and your past has no effect on you in the NOW. We can release ourselves from the tight grip of worrying by focusing on being present.

We don’t have to be tortured by guilt and things that happened in the past. We couldn’t comprehend back then how to handle things better. We tried our best at that time because no one can act beyond their level of consciousness. There is nothing worse than being tremendously upset with ourselves all the time.

We can’t change the past. There is no future in the past anyway. What we can do is to define our sorrows, release the pain and clear space for better things that life has in store for us.

Spotting Emotional Baggage

1. Endless Comparing Cycle – How often do you compare yourself and your life with others? Do you worry that you are not good enough?

2. Utter Deficiency  – It’s sharply experienced when we pay too much attention to our faults, shortcomings, and weaknesses feeling inadequate compared to the others. It turns into a habit and even obsession. We tend to go on a quest and dig up something new that we think is “wrong” about us. I certainly know the feeling…

3. Swinging Swords of Bad Moods – it happens when we feel contempt towards new situations, uncertainty about the future, people, and negative outlook on life as a whole.

4. Relocating Emotions and Feelings – Have you ever flipped out at someone because of something when you felt annoyed about something completely different? If we feel angry or annoyed with something or someone, we tend to transfer those emotions to someone else.

5. Terrified of Being Alone –  when we are uncomfortable in the company of ourselves, we jump into relationships we don’t care about, we work till we burn out completely, we even exercise extensively, we do-do-do… whatever it takes to distract ourselves from our thoughts. We run the race against ourselves and feel busted when we learn that there is no escape from our thoughts. And we need to learn to deal with them and that emotional baggage that we carry.

How to Deal With Emotional Baggage Effectively

1. Identify The Triggers & Acknowledge Your Emotions

Now. Imagine a crochet hook. Think about the hooks that yank unpleasant emotions. Make a list of all the things you could think of that weight you down. Think about your limiting beliefs and what caused them. Look for the similarities and the patterns. Then pay attention to your emotions.

The more we pay attention to the way we react to things and why the more we control our reaction and what triggers it. Identify the reality which is a direct reflection of your thoughts. And then, think about your new behavior that would enable you to live more freely from the sorrows of the past.

Emotional baggage is often framed as a “story” we tell ourselves. The more you challenge those stories, the faster you accept that you don’t have to carry that heaviness. The more you understand that you can leave that unnecessary heaviness out there on the carousel of the baggage claim and away from you and your life.

2. Do You Have a Desire to Heal and Be Free?

Our conscious desire to heal and be free from emotional baggage is crucial. We cannot heal unless we know what healing should feel like.

Ask yourself this: What will it feel like when I let go of the heaviness and leave my emotional baggage behind? How would I act and think since I don’t have to carry it with me anymore? How would my relationships with people look like?

Take your time to think and reflect on those questions.

Have your desire to heal and to be free at all times in your mind.

3. Forgiveness is Vital

Make it your goal to release yourself from all the weight of the emotional baggage. If you refuse to let go then all you do is sniff rotten milk you should have thrown away ages ago… 

Tap into your awareness and stay vigilant of your thinking process. Be aware of what exactly goes into your bucket and make sure you release it on time.

Bless your past, wish it well, forgive and let go…

When you forgive, you in no way change the past,
but you sure do change the future. – Bernard Meltzer

4. What Did You Take From The Experience?

Let’s take a look at our past experiences. What did you take from them? What lessons did they bring you?

It’s up to us how we choose to see the world: through the glasses of fear and contempt towards the future… or we can choose to embrace it with all the hope and forgiveness of the past.

The process of letting go and healing takes time. Change doesn’t happen overnight, and it takes a lot of courage and dedication to face the fears and sorrows. But it’s worth it. The moment we start shaping our decisions – our destiny changes.

Emotional baggage is all about fear. But remember that on the other side of fear your freedom is patiently waiting for you to come and claim it. 

3 Factors That Determine An Unshakeable Sense Of Self-Worth

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We are all worthy. Each and every one of us has an equal right to occupy our individualized space in the world for as long as we’re alive. There are those who radiate the goodness of their spirit and those who inflict harm on themselves and others. This is balance…whether we accept it or not, it’s not for us to judge. We can control the thinking, actions, and responses of only one person in our lives; ourselves. In the quest of self-growth, evolution, and the process of daily change, we can either become increasingly self-aware or decide to impede our process for a variety of reasons.

When we discover our  self-worth and actively maintain it, this is when we begin to live richer lives through equilibrium, reciprocated love, and inner contentment. This is our rite of passage in which we can take ownership with ease — if we choose to do so.

1. Acceptance

By accepting who we are right here, right now is half of the victory. If we take a moment and make a list of ten positive qualities and ten negative ones that currently reflect our sense of self, we can begin to see things more concretely—in writing. For every negative belief, make a notation on what can be done to transform this area into something more beneficial, productive, and ultimately worthy of improvement. If it causes great discomfort, it requires more acceptance yet more attention to make peace with it in order to heal. By accepting life’s circumstances and the people that caused us harm, we can forgive them; which in turn allows us to accept and forgive ourselves. The truth is we too have directly and indirectly harmed ourselves and others along the way. We may even go as far to let others know we forgive them and to ask those we have wronged for forgiveness, too. Whether it’s granted or not is of no consequence as long as we can be gentle on ourselves and self-correct.

2. Healing

Once we begin to reflect on the areas in ourselves that feel broken and are in need of care and nurture, all of those wounds begin to reveal themselves on the surface. This is good and honest. The more love we put into our inner holes, the more they begin to radiate a light that was once void in darkness. When we begin to self-heal, our physical, mental, and emotional layers become aligned and we can actively restore ourselves into healthy and strong willed individuals. When something or someone doesn’t add to our lives, we become more attuned to our needs and can make decisions to walk away for self-preservation. When something or someone enriches our lives, we can make the decision to embrace it. This is creating a system of self-protection through reasonable boundaries and limits; a true sign of self-love. The balance of giving and receiving is also another milestone in the discovery and maintenance of one’s relationship with self and others.

3. Living

Life is made in a series of ups and downs, a dynamic of beauty and brutality, and a sequence of events and relationships that are a part of our journey–for better or for worse. Once we realize that we are in fact the key players in the lives in which we are actively (or inactively) developing, we no longer accept the minimum that we either give/receive yet find natural movement towards achieving the maximum. Although there are many external factors that we seek out to “validate” who and what we are as individuals, it’s the internal factors that dictate our authentic image of self-worth. The higher the value we place on ourselves through gratitude and self-confidence, we live charmed lives in which we are our most prized possessions in mind, body, and spirit. Only if we believe, think, and feel it in unison, no one or nothing (including ourselves) can devalue us. This is because you and I both are invaluable… 

The Psychology Of A Daily Routine

Categories PsychologyLeave a Comment on The Psychology Of A Daily Routine

The most successful people in history – the ones many refer to as ‘geniuses’ in their fields, masters of their crafts – had one thing in common, other than talent: most adhered to rigid (and specific) routines.

Routines seem boring, and the antithesis to what you’re told a “good life” is made of. Happiness, we infer, comes from the perpetual seeking of “more,” regardless what it’s “more” of. Yet what we don’t realize is that having a routine doesn’t mean you sit in the same office every day for the same number of hours. Your routine could be traveling to a different country every month. It could be being routinely un-routine. The point is not what the routine consists of, but how steady and safe your subconscious mind is made through repetitive motions and expected outcomes.

Whatever you want your day-to-day life to consist of doesn’t matter, the point is that you decide and then stick to it. In short, routine is important because habitualness creates mood and mood creates the “nurture” aspect of your personality, not to mention that letting yourself be jerked around by impulsiveness is a breeding ground for everything you essentially do not want.

Most things that bring genuine happiness are not just temporary, immediate gratifications, and those things also come with resistance and require sacrifice. Yet, there is a way to nullify the feeling of “sacrifice” when you integrate a task into the “norm,” or push through resistance with regulation. These, and all the other reasons why routine is so important (and happy people tend to follow them more).

1. Your habits create your mood, and your mood is a filter through which you experience your life.

It would make sense to assume that moods are created from thoughts or stressors, things that crop up during the day and knock us off-kilter. This isn’t so. Psychologist Robert Thayer argues that moods are created by our habitualness: how much we sleep, how frequently we move, what we think, how often we think it, and so on. The point is that it’s not one thought that throws us into a tizzy: it’s the pattern of continually experiencing that thought that compounds its effect and makes it seem valid.

2. You must learn to let your conscious decisions dictate your day – not your fears or impulses.

An untamed mind is a minefield. With no regulation, focus, base or self-control, anything can persuade you into thinking you want something that you don’t actually. “I want to go out for drinks tonight, not prepare for that presentation tomorrow” seems valid in the short-term, but in the long-term is disastrous. Going out for drinks one night probably isn’t worth bombing a super important meeting. Learning to craft routine is the equivalent of learning to let your conscious choices about what your day will be about guide you, letting all the other, temporary crap fall to the wayside.

3. Happiness is not how many things you do, but how well you do them.

More is not better. Happiness is not experiencing something else, it’s continually experiencing what you already have in new and different ways. Unfortunately as we’re taught that passion should drive our every thought move and decision, we’re basically impaled with the fear that we’re unhappy because we’re not doing “enough.”

4. When you regulate your daily actions, you deactivate your “fight or flight” instincts because you’re no longer confronting the unknown.

This is why people have such a difficult time with change, and why people who are constant in their habits experience so much joy: simply, their fear instincts are turned off long enough for them to actually enjoy something.

5. As children, routine gives us a feeling of safety. As adults, it gives us a feeling of purpose.

Interestingly enough, those two feelings are more similar than you’d think (at least, their origin is the same). It’s the same thing as the fear of the unknown: as children, we don’t know which way is left, let alone why we’re alive or whether or not a particular activity we’ve never done before is going to be scary or harmful. When we’re adults engaging with routineness, we can comfort ourselves with the simple idea of “I know how to do this, I’ve done it before.”

6. You feel content because routine consistently reaffirms a decision you already made.

If said decision is that you want to write a book – and you commit to doing three pages each night for however long it takes to complete it – you affirm not only your choice to begin, but your ability to do it. It’s honestly the healthiest way to feel validated.

7. As your body self-regulates, routine becomes the pathway to “flow.”

“Flow” (in case you don’t know – you probably do) is essentially what happens when we become so completely engaged with what we’re doing, all ideas or worries dissolve, and we’re just completely present in the task. The more you train your body to respond to different cues: 7 a.m. is when you wake up, 2 p.m. is when you start writing, and so on, you naturally fall into flow with a lot more ease, just out of habit.

8. When we don’t settle into routine, we teach ourselves that “fear” is an indicator that we’re doing the wrong thing, rather than just being very invested in the outcome.

A lack of routine is just a breeding ground for perpetual procrastination. It gives us gaps and spaces in which our subconscious minds can say: “well, you can take a break now,” when in fact, you have a deadline. But if you’re used to taking a break at that point in time, you’ll allow it simply because “you always do.”

7 Ways To Practice Self-Care And Fall Crazy In Love With Yourself

Categories Self LoveLeave a Comment on 7 Ways To Practice Self-Care And Fall Crazy In Love With Yourself

“Falling in love” usually involves another person. Someone to snuggle with, shower with affection, and treat with serious respect. The idea of falling in love with ourselves–that’s usually hard to wrap our heads around. We think, “why the heck would I want to fall in love with me?”

The truth is, your relationship with yourself is the most important. Not in a selfish way, but in a healthy way. Too often, we look at who we are and pick ourselves apart.

“My waist isn’t thin enough.”
“I’m a failure for not making 6 figures.”
“Being single means I’m 100% undesirable.”

Holy inner mean girl!

It’s time to change all of this and start recognizing why you are awesome and worthy of your own approval and love. Developing a practice around this will not only make you feel amazing, but empower you to recover from low points in life with clarity and ease.

I’ve found that when I feel like crap, when my body has been the most sick and when I am bombarded with the most self-deprecating thoughts, the only thing to pull me up and out is drenching myself in self-love.

If you still feel confused or lost on where to start with your own self-love conversation, don’t worry; I’ve put together a list to help you get started.

1. Create a self-love ritual.

Turn off the TV and unplug from social media for 15 minutes to get centered while self-pampering. My favorite way to do this is to moisturize my skin with intention. As I massage my feet I thank them for getting me to where I need to go; as I moisturize my hands I love them for all the transactions and introductions they’ve helped me with throughout my life.

2. Build a precious community.

As much as we would like to think we can, we can’t do everything ourselves. You need the support and love from people around you to stay motivated and on track–something I like to call a Love Entourage. Positive energy is contagious, so whether you’re building a network or planning to go to a fun event, it’s always important to have a community you value around you regularly.

3. Know that your body is a loving vessel.

Treating your body like a loving vessel will not only boost your self-love, but also your energy. Be intentional about what you put into your body, not only because you want to look good but because you want to feel good. Feeding your body nutrient-rich foods will have you oozing love out of every pore.

4. Explore your spirituality.

Faith is the foundation for self-love, no matter what you believe. Believing in something opens up your soul to the beauty of belief and trust. It will build your intuition and help you make decisions based on your gut. When you explore your spirituality it will also take you on a journey to learning things about yourself and those new thoughts, feelings, passions, and raw emotions will make you appreciate yourself for being authentically you.

5. Do something you’re good at.

If this isn’t the ultimate self-esteem booster, I don’t know what is! Self-esteem and self-love often go hand in hand, and participating in a hobby you’re good at will not only boost your endorphins, but will bring out the best version of you. If you love to cook, then cook! If you love to run, then grab those sneakers, head outside and run for your life.

6. Find your happy place.

Think of a place that makes it simple to just be. That means being able to sit quietly and embrace the here and now. Not thinking about what’s due at work or what bills need to be paid, you owe this happy place to yourself. Self-love is all about connecting with yourself, and one of the easiest places to do that is your happy place.

7. Build your letting go muscle.

We’re constantly holding on to things in our past, and it can tend to weigh heavy on our souls and even give us low self-esteem. The more blocks we clear, the more we can really live big in the area of self-love. Although we may do this as a way to protect ourselves from hurting, it’s really only holding us back from moving forward to reaching optimal self-acceptance and loving who we are.

These 7 practices have literally saved me from countless downward spirals and I know they will do the same for you.