Understanding the Connection Between Art and Emotional Growth

The work of art is not only the after-effect of making something look more appealing, but it is a strong means of self-expression where one can present their thoughts and emotions in some visible and tangible creation. It will not only grow the creativity within them but also helps in releasing pent-up emotions, which might affect a person’s mental health. It allows a person to get out of their negativity and low self-esteem into a healthier and confident self. 

Following are some of the key ways art fosters emotional growth and builds resilience:

• Self-Expression and Emotional Release: Through art, an individual finds a safe, constructive outlet to express his emotions and allows one to portray in words that one may struggle with.
• Smashing Negative Thought Cycles: Creative activities disrupt the negative thought patterns by replacing them with a concentration on the present moment and the creative process.
• Self-Reflection Enhancement: Creating helps to develop introspection, allowing individuals to understand their feelings and thought processes better.
• Building Self-Esteem: Completing a piece of art, no matter how simple or complex, affirms an individual’s capabilities and reinforces a sense of accomplishment.
• Problem-Solving Skill Development: Overcoming artistic problems, such as color choice or mistake correction, develops practical problem-solving skills that can enhance confidence in daily living.

Painting as a Confidence Builder

Painting is one of the most accessible and versatile forms of art. It is, therefore, a very good option for those who want to lessen stress and simultaneously build confidence. Be it watercolors, acrylics, or oils, the very act of transforming a white, blank canvas into a bright work of art creates accomplishment.

For the less-than-sure or out-of-the-box freehand painters, there are the customized paint-by-numbers kits. With these kits, the user can create elaborately detailed designs with guided precision. One very unique option in this line is the custom paint by numbers from photo, which provides the opportunity to transform cherished memories into art while offering complete freedom to choose meaningful images.

For the novice, it removes the mystery from art to where they can just simply enjoy painting an image. A pride factor develops as one watches section by section, with the image coming into being and building confidence to want to try other projects. The balance within these kits provides a structured and creative outlet that allows individuals to build up their confidence when they see their endeavors take shape as something beautiful. It also reminds them of their capability to be creative and will be a memento once such a painting is complete.

Sculpting for the Release of Stress 

Sculpting is a very unique and engaging way to work out stress on one’s senses. Working with clay or any other material invites a meditative, hands-on focus that helps an individual disconnect from daily worries. Repetitive motions in shaping or molding materials engender a sense of calm and relaxation. 

Sculpting also offers a tactile connection that many find deeply grounding, providing a sense of physical presence and mindfulness. The process of shaping raw material into something tangible and meaningful can be both cathartic and inspiring, serving as a powerful reminder of one’s ability to create and transform. Complete novices can begin to experiment with DIY sculpting kits or pottery classes that allow the creativity to flourish in a nurturing setting. 

As pieces begin to take form, this in itself can prove to be an excellent motivator in further confidence and an affirmation of persistence paying off. Moreover, sharing sculpting experiences with others, whether in classes or informal settings, fosters a sense of community and shared accomplishment, enriching the emotional rewards of the craft.

Searching Out Other Avenues of Expression

Not just visual but also music, photography and performance arts become of importance. One kind of artistic expression is provided by music, which allows stimulation of the intellect as well as emotions. It is cathartic to write the lyrics, to play the musical instruments or even sing a song. Photography and digital art are considered to be a modern media of showing creativity in capturing and manipulating visuals accordingly, reflecting an inner experience of feelings.

Another aspect of the performance arts include those that comprise dancing, combining physical motion and the expression of emotions to arrive in a given direction towards relief and confidence. It should be mentioned that such creative outlets are also of immense help for the relief of anxiety and strengthening of social bonds, since most of the performance arts involve collaboration and communication with others. 

Moreover, by choosing these ways, self-knowledge of their true identity is built in their artful expression and productive means. For those who might be shy or introverted, such art pathways offer a great avenue for non-verbal expression with great force. The continuity of participating in these forms of expression over time builds resilience and allows the individual to approach the challenges thrown up by life with much more confidence and calm.

Conclusion

Art is a potent way to build confidence and shed off stress. Whether through the bright colors of a painting, the grounding motions of sculpting, or the expressive power of music and performance, there are many added benefits to mental and emotional well-being through creative pursuits. By exploring these different forms of art, individuals can find practices that resonate with their interests and bring lasting peace and self-assurance. Take the first step into the world of creativity and let art transform your journey toward a healthier, happier you.

The post Using Art to Build Confidence and Reduce Stress appeared first on Wellbeing Magazine.

Feeling overwhelmed is a common experience for many of us these days. Medical and psychological literature agree that prolonged stress leads to burnout. Thus, in order to prevent burnout, we have to find effective ways of relaxing and making the most of our downtime. But what does that actually look like? How can we take a step back and tap into our inner resources to find the solace and realignment that will support us for the work ahead?

The ancient practice of Shabbat — the Jewish day of rest — offers a simple and powerful tool: refreshment comes by nourishing and delighting our bodies. Thousands of years ago the rabbis taught that, when cultivating rest, we should think of the world as though it is complete, as if there is nothing left to do but celebrate all that we have. This may sound like a good idea in theory, to temporarily imagine that everything is finished, in order to help ourselves feel good. In practice, however, the mind does not tend to slow down and stop worrying very easily.

Renew the Body, Renew the Spirit

The sages who envisioned Shabbat made it a day not just of cessation from work, but of physical pleasure where the contentment our senses played a central role. When we care for and even pamper our physical selves, our thoughts begin to naturally turn towards pleasant things. We may not be able to force our ruminations to cease by sheer will, but it turns out we can delight them into submission.

Whether you’re seeking renewal for the day or for 30 minutes, here are three tried and true methods to feel the calm emotions that may pass us by when we’re feeling overwhelmed.

1.      Take a nap. Yes, it’s incredibly simple, but incredibly effective. So many of us are starved for sleep and there’s nothing quite like a delicious and warm break from it all. Just remember not to nap too long (which can lead to more tiredness when you get up).

2.      Eat delicious food. I mean, REALLY delicious! What’s your favorite food? Take a little time to indulge yourself. The feeling you’re aiming for is “Wow!!!” That rush of enjoyment from your taste buds to your brain helps reset your internal state and is inherently rejuvenating. You may want to use this method sparingly if your treat of choice is not in the “overly healthy” category. Nonetheless, sometimes you have to spoil yourself to prevent burnout.

3.      Engage with beauty. Whether it’s a walk in a lovely park, looking at a painting that transports you to another world, or listening to your best-loved piece of music with your eyes closed, awe-inspiring moments are your friends. Nourishing your body can be done by engaging your senses with something truly compelling. The trick is to get lost in it. If you can bring yourself to feel truly struck by something that’s deeply compelling, your duties and troubles will fade away. That is what finding refreshment is all about.

Wherever you find physical bliss, giving attention to this primal, though often ignored, human need will help transport your thoughts, as well as your senses, to more promising and satisfying internal feelings. Entering a state of relaxation and contentment — even for a moment — brings strength and vitality to all who travel wearily along the road of vision and accomplishment.

Rabbi Matthew Ponak is a teacher of Jewish mysticism, a spiritual counselor, and the cofounder of the Mekorah Institute—an online spiritual center for embodied practice. Ordained with honors as a rabbi at the neo-Hasidic Rabbinical School of Hebrew College, he also holds a Master’s degree in Contemplative Religions from Naropa University. Matthew lives in Victoria, British Columbia, and is certified as a Focusing Professional to guide others to deeper self-knowledge and healing. He is the author of Embodied Kabbalah. Learn more at matthewponak.com.

The post Feeling Refreshed by Nourishing Your Body appeared first on Wellbeing Magazine.

Prioritize self-care

Self-care is the ability to keep your physical, mental, and emotional health in tip-top shape without the help of a healthcare provider. Activities such as exercising, cooking for yourself, taking a walk, reading, or going for a massage are excellent examples of self-care practices that could ward off stress. Self-care also improves the quality of your life, especially if you work in a high-stress environment such as a school or a hospital. Ensure you take some time for yourself to indulge in activities you enjoy.

Learn how to say no

You might be tempted to put too much on your plate because you fear letting others down. However, taking on more than you can handle can increase your stress load and cause you to develop anxiety. An excellent way to reduce stress and anxiety would be to create healthy boundaries and learn how to say no. Challenge yourself to master the art of being selective with the tasks you decide to take on so that you are not overwhelmed.

Eat clean

Experts reveal that individuals whose diets consist of highly processed foods and sugars are more likely to experience stress and anxiety. Ultra-processed foods also lack the nutrients your body needs to thrive, causing you to feel tired and sluggish. We suggest you eat nutrient-dense foods rich in Vitamin B and magnesium to help regulate your stress levels and mood. A highly nourished body is healthy and more resilient to stress.

Socialize with other people

Isolating yourself can lead to loneliness, stress, and depression, especially if you are going through a rough patch. It would help to keep in touch with your friends and family for that much-needed social support, which is good for your overall mental health. However, some instances such as relocation, family feuds, death, and job transfers could create distance between you and your loved ones. Support groups are an excellent option for people who have nobody to rely on and feel alone.

Try organic supplements

Chronic stress can lead to the depletion of essential nutrients such as magnesium in the body. Nutrient deficiency impairs your body’s stress response, negatively impacts your mood, and causes you to feel weak. Chronically stressed people report feeling better after taking magnesium supplements. You could also consider trying vegan energy gummies to help you power through your day. The right supplements can help boost your cognitive function.

Avoid procrastination

We are all guilty of putting off a task till later. Everything is fun and games until you notice so much time has elapsed, and you only have a few hours left to complete the task. Procrastination causes you to scramble to finish your work on time, significantly elevating your stress levels. You might also have to stay up late finishing your work, causing you to develop poor sleep patterns. Since you completed your task hurriedly, it wouldn’t be surprising to find that you did a shoddy job. An excellent way to avoid procrastination would be to create a to-do list and stick to it so that every task is completed in good time.

Minimize your screen time

Since we are in the dawn of the technological era, electrical appliances such as phones, televisions, and laptops are part and parcel of our everyday lives. However, these gadgets could also cause significant levels of stress and anxiety. Recent studies also reveal that sleep problems and some mental health disorders are rooted in the excessive use of smartphones. Therefore, it would be best to limit your screen time and keep all electronics away at least half an hour before bed.

Consume caffeine moderately

Beverages such as tea, coffee, energy drinks, and chocolates contain a chemical known as caffeine, which stimulates your nervous system. Caffeine is good in small amounts, and the recommended dose is 400mg daily. However, too much can cause increased stress, anxiety, and restlessness. Therefore, it would be wise to cut back on caffeine consumption to help kick stress and anxiety to the curb.

Wrap up

Minimizing the dilapidating effects of stress is crucial to your overall well-being. You are also less likely to develop fatal conditions such as heart disease when you learn how to manage your stress.

The post 8 Easy Changes to Lower Stress and Anxiety Levels appeared first on Wellbeing Magazine.

What Are the Symptoms of Stress and Anxiety?

Sometimes, we might be so busy that we don’t even stop to think about how we’re feeling, and we might not recognise the signs and symptoms of a major consequence of 21^st century – stress and anxiety. Both conditions have similar symptoms that can affect the way we feel emotionally and how we behave, as well as physical symptoms.

If you’re experiencing some or all of the following emotional difficulties, then you might be experiencing anxiety or stress:

• Feeing worried, restless, on edge or agitated
• Having a sense of dread or irrational fears
• Feeling irritable and snappy
• Feeling detached from reality
• Difficulty sleeping and feeling tired and lethargic as a result
• Finding it hard to concentrate and focus
• Experiencing panic attacks
• Finding it difficult to enjoy the things you used to and avoiding social situations
• Experiencing a low mood or depression

Some of the physical signs of stress and anxiety include:

• Headaches
• Aches and pains elsewhere such as the back, caused by tense muscles
• Sweating
• Feeling dizzy or light headed
• A faster heartbeat and breathing rate
• Difficulty breathing
• Being unable to sit still
• Stomach upsets
• Low libido

Stress and anxiety don’t always go hand in hand, but the signs and symptoms can be similar. If you’re experiencing symptoms that are causing you or those around you concern, then it can be helpful if you can confide in someone or can talk to a medical professional.

Tips for Managing Stress and Anxiety

There are some natural ways to help manage these feelings and these include:

• Limiting caffeine and alcohol, as these can make anxiety more pronounced
• Eating a healthy diet rich in fresh produce and wholegrains can help to look after your overall health, reducing the potential for energy-sapping illnesses
• Regular exercise releases feel-good, happy hormones that can ease feelings of tenseness and worry
• Practicing mindfulness and yoga helps to refocus the mind and bring you into the present which can help alleviate feelings of stress and anxiety relating to events in the past and the future
• Make a point of disconnecting from your digital devices in the evening to help promote restful sleep

It can be hard to make time to spend on ourselves, but self-care is just as important, if not more, as spending time on our work, relationships, children and other loved ones. That’s why it can be helpful to partake in courses that help us deal with anxiety, calm a racing mind and enjoy a peaceful and balanced life.

Vitacodis is currently offering 15 days of free access to their expert-run courses including their Women’s Calm Mind for Wellbeing course with Cara de Lange. The calmness you desire and deserve is within reach, you just need the simple tools to find it.

In less than an hour and a half, you will learn how to recognise your triggers, make peace with negative, intrusive thoughts, quiet your inner critic and the power of a digital detox. It will help you build resilience and will teach you the tools for a positive, productive day followed by deep, restful, restorative sleep.

The post Calming a Racing Mind with These Effective Stress Management Tips appeared first on Wellbeing Magazine.

It’s well-known that conscious breathing – slowing and controlling breathing – can help to calm people down if they are feeling anxious and this invention helps people with a range of conditions from stress and depression to post traumatic stress disorder. It also helps them to drift into a deep sleep.

Michael has invented the Luma³ – short for Lumacube – a handy-sized cube which uses soft waves and pulses of gentle, soothing light and colour to guide people’s breathing and for every 10 sold he’ll donate one to a school, college, or university.

And if big businesses buy 10 to help their staff with their mental health they can choose which school will receive the free one.

It has just been launched on Kickstarter and Michael and his team need to raise £40,000 to start manufacturing to make an initial 800 Luma³s. To help, all people need to do is pledge to buy Luma³ – they are not having to put any money down at this stage and they will only pay when the campaign ends in June.

It already has 150 backers and almost £10,000 has been raised. There are up to 28% discounts to buy the Luma³ on Kickstarter so they start at just £48 although people can pledge smaller amounts if they simply want to support the concept.

Michael, 39, of Brighouse, West Yorkshire, taught at schools in Huddersfield and Halifax and as a pastoral leader he shared his experience of conscious breathing in his schools, having used the technique for 20 years to help his own anxiety.

Luma³ can be used at work – a pre-set timer gently nudges people to take a 5-minute conscious breathing break every hour – and is also ideal at night to help people drift into a deep sleep. The gentle cascade of colours also help relaxation – like you’re in your own spa – and it’s powered by a rechargeable battery so can be taken everywhere with you.

When Michael left teaching this year he set up his own company, Mind Body Goals Ltd (https://www.luma3.uk/), to concentrate on working on Luma³ full-time.

Sleep health specialist Dr Kat Lederle said: “Luma³ offers a gentle nudge to pay attention to what we all do – breathe. Sleeping is a natural function and so is breathing. They can both impact one another. Luma³ provides a simple way to support both.”

Luma³ has also been used by counselling psychologist Dr Gregory Warwick, who said: “Luma³ guides people to regulate their breathing which can help them with their stress, anxiety, depression, PTSD, chronic back pain or autism. I’m excited to have Luma³ in my toolkit. It will be a great addition for anyone who needs simple assistance with mastering conscious breathing.”

The Luma³ is needed like never before with one in eight children in the UK having a diagnosable mental health condition and one in six adults experiencing mental health problems. It’s a major issue in both schools and workplaces – but they can be eased by using Luma³ as it’s so simple to use.

The Luma³ is especially ideal for people who work from home and university students to encourage them to take proper relaxation breaks hourly.

Michael – who was a design engineer before he became a teacher – is keen to give back to schools having seen the impact mental health can have on pupils. His 10:1 Initiative means that for every Luma³ sold, one will be donated to a school, college or university.

“Mental health is an emerging crisis in our schools and our young people desperately need to learn to self soothe and regulate their emotions. Luma³ helps them learn to do this.”

Michael is working with renowned product design specialist Richard Hall – whose portfolio includes life-saving medical equipment – and well-respected business funding specialist Colin Glass, OBE, to launch the product by crowdfunding.

How Luma³ works

Luma³ has four conscious breathing cycles which are scientifically proven to have a profoundly relaxing effect on our body’s nervous system. It places the heart, lungs and circulation into a state of coherence where the body is working most efficiently at its natural rhythm and provides a simple yet effective workout for the diaphragm, making it a quick and easy way to destress and refocus.

Simply follow these simple steps:

• As the light rises up take a long deep breath, filling your lungs.
• At the top of your breath Luma³ will indicate how many seconds to hold your breath using gentle pulses of light.
• The light within Luma³ will slowly fade back down, guiding you as you slowly breathe out.
• If the cycle also includes a breath hold at the bottom of your breath, then this will be counted out for you with pulses of light.
• This will then repeat for 5 minutes, allowing you to focus on nothing but the light and your breath.
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The post Amazing Luma³ is a handy-sized ‘spa for the mind’ that helps people with stress or sleep problems … here’s how it works appeared first on Wellbeing Magazine.

Astoria has a sizeable Greek influence, which is evident in the town as passersby can stop in at numerous Greek tavernas and eateries. The region is popular for its ethnic variety in cuisine and its open-air Bohemian Beer Garden.

Being both residential and commercial, Astoria has several businesses that operate in town, including wellness centers, yoga studios, and those who practice psychotherapy in Astoria NY, is a melting pot, and as such, caters to all walks of life.

Additionally, we all know that New York City is a busy and sometimes stressful city. If you’re looking for a psychotherapist in Astoria, you should consider several functions of the practice.

About Psychotherapy

Psychotherapy refers to the practice of and range of treatments that assist patients with mental health issues, psychiatric disorders, and emotional issues. Psychotherapy seeks to help patients understand their mental health and their feelings, which often can lead to more significant problems.

Often considered or referred to as ‘talk therapy,’ people seek out psychotherapy for a wide range of conditions that generally affect their everyday life. These conditions include depression, anxiety, stress, family problems, feelings of guilt or abandonment, and many others along the same lines typically.

Some people even seek out a psychotherapist to talk about the stress that traffic causes for them. Many people are increasingly considering stress-relieving psychotherapy. Astoria, NY, also has some of the most stressful traffic problems.

Why Seek Help

There has long been a stigma associated with seeing a psychotherapist. This taint is primarily due to the way people of a society judge one another, and unfortunately, this has long been a deterrent for anyone who might be seeking help.

As time has progressed, seeking help is now positively a sign of resourcefulness, and it also shows the intention of bettering oneself in the face of adversity.

The truth is, you can talk to a psychotherapist about anything. Are you tired of the traffic in Astoria, or the large crowds of people in Astoria Park when the weather is warm? It doesn’t matter what reason you have.

If you’re noticing a peculiar emotional response to specific situations in your life, talking with a psychotherapist can significantly help. He or she may even recommend you to seek other alternative therapies such as herbal remedies, acupuncture, or other holistic healing methods.

Considering Psychotherapy

New York City can be overwhelming, much like any American city can be. Astoria, being a part of this great metropolis, can correspondingly be just as overwhelming, stressful, and a cause for anxiety.

If the stress of the city is getting to you, or if you feel out of balance or concerned about your mental well-being, seeking the professional services of a psychotherapist may be your first step on the road to better mental health.

It’s nothing to be ashamed of, no matter your concerns regarding your mental state. In Astoria, psychotherapists are available and ready to help you regain the balance of life.

The post Battling Stress in the City appeared first on Wellbeing Magazine.

Rene Dubos, an American microbiologist, in 1927 described health as: “A measure of each person’s ability to do and become what he wants to become.”

In 1948, the World Health Organisation (WHO) took this idea further and defined health as: “A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

In 1986, the WHO updated their views on health as: “A resource for everyday life, not the objective of living. Health is a positive concept emphasising social and personal resources, as well as physical capacities.”

“True health is only possible when we understand the unity of our minds, emotions, spirits, and physical bodies and stop striving for perfection.” – Christiane Northrup, MD

Whatever it is, health is your resource which you can use to support your function and purpose in the world.

Top 6 factors for optimal health
Physical and mental health are the two primary types of health that we all know about. Other forms of health include, spiritual, emotional and financial. And if you are in good health overall you are able to enjoy all the good things in life, without guilt or shame because you are satisfied and confident in your ability to moderate your behaviours accordingly.

Here are some of the top six factors sighted as being essential for good, all-round health:

Diet
We are constantly bombarded with conflicting information on what to eat and what not to eat. The most important thing to remember is to not jump on every new diet fad, and that different diseases can be affected positively and negatively by what you eat, just as different foods can positively and negatively affect different people. We are ‘bio individuals’ and need to listen to our own bodies.

A healthy balanced diet comprising whole foods such as vegetables, eggs, lean proteins, nuts, fruits and good fats and oils can help you maintain a normal weight as well as provide you with energy and lower your risks for the leading killer diseases such as heart disease, hypertension, diabetes, and cancers. It is important to stay away from processed foods such as packaged snacks and fast-foods as oily, sugary and refined foods contain little to no benefits for your body.

Water is also an essential part of a healthy diet as it helps the body get rid of waste by flushing out the body’s toxins. In general, it is good to aim to consume 2-3 litres of water per day.

Sleep
A good night’s sleep of 7-8 hours gives you the best chance of being mentally and physically prepared for the following day, as it gives your body a chance to rest, restore, repair and regenerate.

This is because during sleep your body’s proverbial “batteries” are recharged, the days’ activities and learnings are processed, and your body also attends to all of the metabolic functions it requires, such as regenerating old cells, getting rid of wastes and repairing cell damage.

My last post discussed the effect that not getting enough sleep has on your weight.

The keys to improving your sleep are:

• Making it a priority.
• Reducing your exposure to artificial light at night.
• Creating a sleep-friendly environment.
• Eating sleep-promoting foods for dinner in the evening. A small bowl of oats, or sweet potato with some butter, almonds, kiwi and mangos are foods that can help you to fall asleep more easily, as will a cup of camomile tea.
• Taking a magnesium supplement, like Synergy’s ‘body prime’, can also support people’s sleep.

With quality sleep you will be happier and better prepared to attain your peak performance.

Exercise
We are designed to move and be physically active. Unfortunately many of us lead mainly sedentary lifestyles, sitting at work all day and then most of the evening too, either in front of computer or TV. The key to overcoming this is by consciously integrating more physical activity throughout our day – by sitting less, standing and walking more, performing our own chores, and finding opportunities to move whenever possible.

Vigorous physical activity puts demands on all body systems to work harder. The body responds to these demands by becoming stronger and more efficient. Just ten to thirty minutes a day of regular physical activity contributes to good health by reducing the heart rate, decreasing the risk of cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Other health benefits of exercise include improved metabolism, increased muscle and bone strength, larger lung capacity, tension reduction, and improved sleep.

There are 3 general categories of exercise: aerobic, strength training, and stretching.

• Aerobic exercises – include walking, hiking, swimming and cycling. Aerobic exercise helps your heart and lungs stay healthy and should be ideally performed on a daily basis; at least walking for 30 minutes.
• Strength training – involves using weights but also includes push-ups, sit-ups, etc. This type of training helps build and maintain muscle mass. When your muscles become weak then your bones and joints take the pressure and things can start going wrong.
• Stretching – these exercises keep us flexible and help to maintain mobility. A healthy spine is healthy you! Yoga is an excellent exercise for stretching and mental health.

If you are over 65 it is important to keep active and you may benefit by adding balance exercises and flexibility exercises. As long as we keep active there is no need for our muscles to weaken as we age.

Stress Management
Every threat that our body receives, whether physical or psychological, produces stress and chronic stress profoundly affects our health, which many of us simply ignore.

If you’re not managing your stress you will be at risk for modern degenerative conditions like heart disease, diabetes, thyroid problems, and autoimmune disease. Living in a continuous state of stress also causes the body to lose muscle mass and accumulate more fat.

The key to stress management is to try to have a positive mental attitude. We all have ups and downs, however generally having a positive attitude towards your life is much healthier, as negative thoughts and emotions can actually change your body chemistry and in a sense poison your body.

In our modern fast lives we don’t always know how to pay proper attention to what we are doing, so we miss whole parts of our lives and experiences, and all too easily start over-thinking which damages our well-being and makes us depressed and exhausted.

Meditation and mindfulness are also good for stress management. They increase blood flow, reduce blood pressure, and protect people at risk of developing hypertension: they also reduce the risk and severity of cardiovascular disease, and the risk of dying from it. They are not for everyone, though everyone can give them a try.

By paying attention to your thoughts, feelings and body sensations you become more directly aware of them, and therefore are better able to manage them in your day-to-day life.

You can incorporate meditation with exercise by simply going for a walk outside in nature. Or simply just take 1 minute to do some deep breathing whereby the out-breath is longer than the in-breath, so triggering the ‘relaxation‘ response.

Environment
A good healthy environment includes clean air, pure water, sunshine and an avoidance of environmental stressors such as excess noise and toxic substances.

And you can help yourself to create a healthy environment. The first step to take is to identify areas of potential environmental stress, then develop appropriate strategies to minimise or eliminate those stressors.

• Clean air – is difficult to come by in polluted towns and cities, however by analysing our daily routine we can eliminate a sizeable percentage of our exposure to air pollution. You could purchase an air-purifier for your home or workplace, avoid smoky places, wear a face mask when walking in the city, avoid using toxic cleaning products in the home, and try to get out into the country at the weekends.
• Pure water – fresh clean water.
• Sunshine – is good for the soul! Though we all know over-exposure is bad, everyone needs an adequate amount of sunshine every day, even during winter, to give us a daily dose of vitamin D. We can mitigate exposure to ultra-violet radiation by the use of sunglasses and hats.
• Noise – exposure to excess noise can be reduced by wearing earplugs.

Social Connection
And I believe probably the most important factor of all is feeling connected with others and having a social network. Humans were designed to live in tribes. Loneliness is one of the biggest causes of ill health. Meeting and mixing with other people is essential for good health. Making time to connect with friends in person is important.

If you are feeling socially isolated try:

• Taking up a new hobby.
• Go online and find a ‘meetup event’ in your area that looks of interest.
• See what is going on at your local leisure centre.
• See if you can do some voluntary work.
• Or simply initiate a conversation with someone else who is sitting on their own – the chances are they would enjoy a ‘real live’ conversation too.

If you would like any help to create steps to improve your health and well-being then please contact Helen on 07545 227272, email helen @livewellandprosper.uk or visit www.livewellandprosper.uk

Words: Helen Prosper

The post Creating Optimal Health! appeared first on Wellbeing Magazine.

What causes stress?

We are all familiar with the causes of stress – work, relationships, money. Less obvious but also important are anti-nutrients (caffeine, alcohol), poor diet, poor sleep, dehydration, pain, as well as beliefs and perceptions. In short – 21^st Century Living!

The stress hormone cortisol

Levels of the stress hormone cortisol naturally follow a circadian rhythm, rising rapidly after waking, falling during the day, before dropping to lowest levels in the middle of the night.

Higher production of cortisol has a number of effects,including increasing availability of glucose in order to ready the body for action, in other words, to facilitate the ‘fight or flight’ response. As well as increasing the body’s readiness for action, cortisol suppresses processes that are not needed immediately e.g. the demanding immune system.

This is why stress can increase susceptibility to coughs and colds. Once the challenge has passed, the human body should release and relax. However, in today’s environment, there is often no recovery, but ongoing stimulation of the stress response.

Detrimental effects of cortisol on brain health

Increases in cortisol levels have been reported in patients with Alzheimer’s disease, and a correlation has been found between increases in cortisol levels and the severity of cognitive defects. In addition, long-lasting increases in cortisol have been found to:

• Increase inflammation
• Cause high blood pressure and other vascular issues
• Increasing blood sugar
• Affecting sleep, reducing both sleep quantity and sleep quality
• Affect gut health

When experiencing stress, it can be difficult to make good lifestyle and diet choices – sugary foods may be used as a ‘pick me up’. In addition,there may be no time to cook, alcohol is used to relax, bedtimes are pushed later,and we rob time from sleep. Stimulants such as coffee are used after a poor night’s sleep to get going in the morning.

How can you break this cycle and manage stress?

Nature

Studies have shown that watching wildlife (e.g.birds), spending time in nature, or even watching natural history programmes can reduce stress and anxiety and improve mood. So,try swapping high tension drama for David Attenborough on the television.

Breathing

Certain types of breathing can stimulate ‘the relaxation response’. For example, breathing in through your nose for approx. 7 seconds, pausing, and then breathing out slowly through your mouth for approx. 11 seconds. Repeat at least once daily.

Get medical health

If some of your sources of stress originate from medical problems, then getting them resolved can be highly effective at helping you to stay calm and relaxed. For example, if you have been suffering from back pain no matter what you do or where you go then it may also be causing stress and irritation at your situation, so you should be getting it looked at as soon as possible. Likewise, if you have been encountering erectile dysfunction and your private life has been affected as a result, then visiting an ED Clinic Delray Beach or one elsewhere can help to give you peace of mind and reduce stress.

Happiness & gratitude journal

This relates to the fact that our thoughts, perceptions and beliefs can trigger the stress response or equally the relaxation response. A gratitude and happiness journal is a notebook that you can keep next to your bed and complete daily (only takes a couple of minutes). The key to this exercise is finding some positives from the day.This technique has been shown to increase happiness (and by association reduce stress levels) within 7 days!

Emotion

Our emotional response to stress is important. Sometimes easier said than done, but try taking a “whatever” approach to stressful situations. Shrug and breathe out deeply as you say this. It works!

Blood sugar balance

Blood sugar crashes cause the release of cortisol, which increases blood sugar levels again when they crash. However, if poor diet is causing blood sugar crashes through the day then levels of cortisol will be elevated for long periods – contributing to increased feelings of stress. Stress can be supported by eating a diet that keeps blood sugar balanced and which provides adequate nutrients for the adrenal glands, involved in the stress response. This is a low sugar diet, high in vegetables with adequate protein and healthy fats.

Specific nutrients

There are a number of nutrients that are important for helping the body cope with stress – some nutrients are calming such as magnesium and pantothenic acid, others support the adrenal glands that produce the stress hormones, e.g. B vitamins, vitamin C (pantothenic acid is also used by adrenal glands). Foods that are good sources of magnesium and B vitamins include nuts and green leafy vegetables. In addition, black tea contains L-theanine which increases levels of brain calming chemicals, which may be why “a nice cup of tea” is offered as comfort. Alternatively purchasing supplements from https://mykratomclub.com can give customers safe natural supplements that are an alternative to caffeine. Kratom may be an effective reliever for chronic pain by attaching to opioid receptors. However, it is important you read reviews to make sure you are choosing the right ones to incorporate into your wellness routine.

To ensure you keep your brain and mind healthy, a holistic approach must therefore be taken. Diet should be a key priority, making sure that you are consuming the correct nutrients from good food sources, and supplementing to cover any shortcomings. Healthiness goes hand in hand with happiness, so stay mindful, active, and reap the benefits!

References

1. https://www.independent.co.uk/news/science/mid-life-stress-increases-dementia-risk-2054147.html

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