All posts written by avugarachigozie

How do you know you’re burnt out? Part 1

About four years ago, I started working in the field of psychology. A job I thought would be a lifelong lasting career. A few months ago, after I began my masters program in clinical psychology and became more familiar with the field of clinical psychology did I realize that hmmm… I don’t quite know if this is something I would love to do for the rest of my life. I was starting to get frustrated and over-worked. I began not to enjoy my job so much, and I was resentful of every aspect of it. I felt like I was not making any difference in the patients’ life. I also began to observe the political aspect of the work environment, and I never understood why things were the way they are.

I had a different perspective; I was under the presumption that we are here to help and make a difference. Starting at an entry level, I had little experience, but I gained more experience along the way. Don’t get me wrong, I love helping people and making a difference in their lives but I was so fixated in this belief that I will be able to make a difference and help every patient attain their utmost life experience but, that’s not the case. The truth is, it made me unhappy, unsatisfied and burnt out!

What is burnt out?

I have been doing some research on this topic for quite some time now because I wanted to write about it and I wanted to be somewhat thorough with my information. During my research, I came across a few articles that talk about millennials feeling burnt out at work. I was happy to learn that it’s prevalent amongst many individuals. It turns out that many women are feeling burnt out even before turning 30 (wow!).
Psychology today defines being burnt out as a state of chronic stress that leads to physical and emotional exhaustion, cynicism and detachment, feelings of ineffectiveness and lack of accomplishment.

What are the signs that you are burnt out?

Several signs conclude that a person may be feeling burnt out. Some of these signs are listed below:

Lack of sleep: Not being able to sleep at night because you are always thinking about work and how unsatisfying or overwhelmed it has become. Lack of sleep is one of the early signs that you may be feeling burnt out.

Chronic Fatigue: Feeling tired often can be a sign that you are burnt out. I have experienced this myself during my early stages of feeling burnt out.

Lack of concentration/forgetting any and everything: I’m the queen of this behavior. Sometimes I don’t even understand how I make it through the day. Granted anxiety does not help with this issue, I have taken steps to make my life much easier by making a checklist and creating a set routine for myself.

Physical symptoms: When you feel burnt out, there is a higher chance of experiencing heart palpitation, dizziness, gastrointestinal pain (just had this last weekend and it was terrible), feeling like fainting, frequent headaches, and shortness of breath. These physical symptoms are almost similar to experiencing an anxiety attack keep a look out for them.

Frequent illness: Feeling sick more than usual can be an outcome of being burnt out, and it just might be time for you to take a break to recoup yourself back to your regular healthy self. At this stage, you might be more prone to catching the flu/cold, and other immune-related sicknesses due to high-stress level.

Depression: Depression is one of the emotional exhaustion that indicates burnt out. You may feel mildly unhappy, valueless and guilty that you are not doing enough at work. Sometimes you may feel trapped and believe that you are better off not being productive or doing anything with your life – can be a sign of severe depression.

Isolation: This is a sign of detachment. At this stage, you may start to detach yourself from everyone else around you and unwilling to participate in anything enjoyable. All you want to do is be miserable and alone. I have had to take a day off from work because I just couldn’t get myself to go and I wanted to isolate myself from people.

Feeling hopeless and angry: This sign is not any different from when you are the depression stage. At first, it may appear as something ordinary; oh, I just had a bad day at work but, with time it can get to the point where you start thinking like there is no point in being productive because you feel your work is ineffective.

Lack of appetite: Feeling burnt out can result in lack of appetite. I love food so when I started feeling like not eating, I knew something was wrong. Some people may consider this as an early sign of feeling burnt out, but for me, it was a sign that I needed to seek help and rethink my career path.

Frequent irritability: Irritability due to feeling burnt out can be due to feeling valueless and unsatisfied with your work performance. When irritability is not addressed, it can destroy work relationships and relationships you have with your loved ones.

Do you find yourself experiencing any of these symptoms, it may be time for you to readjust your life and seek help.  Spend some time with yourself, write down your thoughts and feelings and possible reasons why you feel the way you do. One of the best ways to avoid getting burnt out is to understand what your stress threshold is and how to prevent yourself from getting to that threshold.

 

“Do your best and let the rest go. You can’t be perfect no matter how hard you try, so give yourself credit for making an effort, try to stop stressing about the outcome”

 

  • How I found love, peace, and gratitude in cooking
  • How I found love, peace, and gratitude in cooking
  • How I found love, peace, and gratitude in cooking

How I found love, peace, and gratitude in cooking

“Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress.”

Charles Pierre Monselet, French author

 

How I found peace and relaxation in cooking

It is very true; I love cooking and I love eating. Cooking has become a part of me that I admire so dearly. I didn’t start cooking until I went to college; somewhere very far from home. Then I knew I had to learn how to cook for myself. At first trial, I did not appreciate the taste quite well. It was nothing like mother’s home-cooked meal but, it was not a cause to give up. I continued to try until I was able to make a decent edible meal. I started with noodles and pasta because they were the easiest and convenient food to make in the hostel. Several trials later, I graduated to making gourmet dishes and trying out other people’s recipes online.

Like any other millennial , I love my phone. Interacting with people on social media has become a part of my daily activity. Although sometimes I think of it as a way to avoid interacting with people face to face (social anxiety). However, with time, I started to connect with myself more and more to the point where I was able to feel relaxed and at peace whenever I’m cooking. When I’m cooking, I completely withdraw myself from any distraction and stress from my reality. As much as I love my phone, I don’t pay attention to it when I have my chef pants on instead, I spend more time appreciating the mouthwatering aromatic flavor of what’s cooking on the stove.

 

What’s my favorite food

I grew up loving beans and rice with stew (African’s know about this). It was the dish that most families ate on Sundays and any other day. Fast forward to me permanently residing here in the united states. I became more adventurous with food; trying out novel foods including pizza. The first time I had pizza, I vomited all over the place. My stomach could not digest it. I suppose it was just too cheesy for it but, that did not stop me from eating it again (second time around was the charm). Now, I love pizza and any food that is well cooked and delicious. I’m very adventurous with food. It’s like my anxiety and fear of everything disappears when it comes to food and cooking.

 

Cooking as a coping skill

I know I am not the only one who feels the need to start cooking when stressed. Studies have shown that some patients diagnosed with mental health disorder utilize cooking as a coping skill. Furthermore, enrolling in a cooking therapy program can help motivate patient to staying active and eating a balanced diet.

 

Appreciate the little things

Next time when you find yourself doing something that you enjoy, avoid distractions, try to focus on that activity alone, put the device away, escape from social media, and the internet. Those little things can be anything you want it to be such as eating your favorite meal, writing, drawing, gazing at the sunset, spending time with yourself, etc.  I recommend performing any of your favorite activity in a quiet environment for a more efficient outcome. If you enjoy cooking like me, try to savor every aroma, you will notice that the taste of every bite is different each time. If you have no idea on how to practice savoring your food and making every bite count, six ways to slowly savor your food talks more in-depth about the several steps to take.

 

I know we all have that one thing that we enjoy so much.  I found love, peace, and gratitude, in cooking and I’m so grateful that I did.

 

She loves food!!!!

How to develop the courage to say the n-word (no)

This is for all my fellow people pleaser out there.

I sense that you probably opened this post astonished and eager to learn how to develop the courage to say the n-word (no) so hopefully you find my personal stories and tips very helpful. I know some of us are suckers for pleasing everyone around us, always willing to say yes to everything so that all can love us. The truth is, we don’t want to say yes all the time but, we can’t help but feel bad when we say NO!

My personal story and struggles being a people pleaser

I have had to put myself in many unpleasant situations because I didn’t dare to speak up and say exactly how I feel. A few years back, a friend of mine asked to borrow some money from me. I knew I didn’t have that much money to give away since I planned to use it to pay for some of my classes. Guess what I did, I gave the money to my friend and left myself hanging simply because I couldn’t speak up by saying”no, I plan to use the money you are asking for to pay my tuition.” Eventually, I was able to pay my tuition after several weeks of zero payment from this friend and working extra hours.

Here is another story for you guys. Many years ago, I was in a relationship that I didn’t think was ever going to work out. It was somewhat toxic to me because I was unhappy and I knew it would be in my best interest to break it off but, I was unable to express my true feelings. Instead, I stayed in the relationship until it became unbearable and he had to break things off with me. I wish I dared to say “no, I don’t want to be with you anymore, I’m not happy, and I need to move on”. After a few months of thinking, I decided to see it as a blessing in disguise and a lesson well learned. I have learned how to speak up for myself at all times and use the “n” word (no) when necessary.

Below are some general tips that I used to achieve the courage to say no and always put myself first.  It was challenging for me to attain but, I am very proud of myself for continuing to say no when I feel it necessary to do so.

First, you have to put yourself first at all times. Self- preservation comes a long way if you want to be happy with yourself and everyone around you. People pleasers like myself, always want to make everyone around us very happy that we forget about ourselves. By putting yourself first, you can say no when the request does not fit your current situation or desire.

Second, you have to learn how to stand and speak for yourself. Sometimes as a people pleaser, we forget it is okay to say, “let me think about it and get back to you.” You don’t have to give a definite answer the minute someone asks you for a favor.

Third, set a time limit for yourself and when you feel comfortable enough to give a definite answer. I had a big problem with this step because I always thought I had to answer immediately to make the other person happy. By setting a time limit for yourself, you actually have more time to think about your decision. Write some pros and cons on a sheet of paper if needed.

Fourth, consider if the person asking for a favor is taking advantage of your kindness. Sadly, a lot of people try to be manipulative by taking advantage of a people pleaser and not giving anything in return. Remember you are not their lord and savior so don’t feel obligated to be their hero and helper. And always consider if it is worth your time and energy before agreeing to anything.

Fifth, Do NOT give that person asking for a favor a reason to think that you can do it later. Don’t give them any explanation as to why you can’t do what they are asking of you. Keep in mind that you don’t have to be any less empathetic when you give that person the no answer but, don’t feel like you need to explain your reasoning to them.

I hope my tips help anyone who struggles with saying no when it necessary for them to do so. Remember that you can still be a very caring person without having to make yourself uncomfortable or unhappy. Always put yourself first.

Don’t forget to share and comment.

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  • How do you deal with weather change?
  • How do you deal with weather change?
  • How do you deal with weather change?
  • How do you deal with weather change?

How do you deal with weather change?

I have been living and experiencing the New England weather for over 11 years, and I am still not used to the weather changes. Sometimes I think it might be as a result of the tropical climate where I grew up for 15 years that makes me despise everything about the weather changes (summer, spring, fall, winter). I hate the way it changes my overall mood to something unpleasant. In the winter time especially when it snows, I get lethargic, depressed and sometimes medically sick (flu/cold). And as a runner, my knees hurt more than usual in the winter time. This led to my research and curiosity on how do you deal with the weather change and its symptoms.  My research led me to discover how to deal with weather changes and how to manage the symptoms of it. Experiencing Weather change and its symptoms can be medically diagnosed as meteoropathy.

 

Meteoropathy is the different reactions and symptoms that we experience due to weather changes. Some of the weather factors that affect our moods/feelings include temperature, wind, thunder, humidity, and air pressure.  Due to change in weather, we can experience migraines/headaches, mood swings, depression, increase in anxiety, lack of concentration, lack of coordination, sleep disturbances, increase in asthma attacks and inflammation of the lungs and bronchi.

 

The next question is, how do you deal with weather change or meteoropathy. I’m not exactly an expert on this issue, but I was able to research different options and ways to deal with weather change/meteoropathy.

 

Ways to reduce symptoms of weather changes/meteoropathy

 

For headaches/migraines related to weather change/meteoropathy, it is recommended to drink lots of water to stay hydrated. Staying hydrated is bad for humidity and dry weather but good for your overall health and can decrease the negative effects of humidity/dry weather . Also, invest in a humidifier and be sure to keep track of the weather with a weather tracker for your home and on the go. Accuweather is a good tool to utilize. Siberian ginseng helps stimulate and strengthen the body and can be helpful supplement for those who suffer from meteoropathy by helping the body adjust to stress.

 

For anxiety, depression, and mood swings due to weather change, try lavender oil or plant, participate in a physical activity like running, hiking or jogging. Studies have shown that exercising can help reduce depression, stress, and anxiety. Lavender oil can help you stay relax and stress-free.

 

For asthma attacks and inflammation of the lungs and bronchi, avoid triggers such as smoking/ second-hand smoking, allergens such as food, pollen, mold, dust mites and pet dander, air pollution and toxins. Use your asthma inhalers as prescribed by a medical professional, consume foods that help fight inflammation such as dark leafy greens, nuts, salmon, fruits, tomatoes, and beets.

 

Fighting any of these symptoms will take time before you start noticing significant changes. Be persistent with your methods, and you will most likely see results.  If you have any suggestion on how to deal with weather changes, please feel free to share.

 

Disclaimer: I am not a medical professional so don’t feel mandated to try any of these tips. They are simply what I have implemented and used to fight some of the symptoms I experience due to weather change.

 

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This Weekend’s Discovery With My Inner Self.

Firstly, I will like to apologize for not posting anything this weekend. I was preparing myself mentally for the Superbowl. Unfortunately, the Pats lost, but I’m okay.

Anyway, back to update on my week/weekend. Last Friday I discovered a few more interesting things about myself and anxiety which led to asking myself “am I the only one who hates change and feels more insecure when very anxious?’.  I also talked briefly about it on how anxiety affects relationships if you are interested, be sure to check it out.

 

On Friday, I went to work as usual. Afterwards, I had a hair appointment and wanted to experience a dramatic change in my hairstyle and color. By the time I arrived at my appointment location, I was already super excited about getting a new look like it was going to change how I viewed myself both from the inside and outside.  I picked out the hair color and style I wanted. A few hours later the hairdo is complete, and I despise it. It was the worst mistake I have ever made this year. The hair color turned out different from the actual color I picked. It was then that I realized how much I hate change. Although I wanted a new dramatic look, I never really thought it would make me feel uncomfortable with myself. Long story short, I toned it down to what I’m familiar with – no change and same style.

 

That same day after my hair appointment I proceeded to driving home. On my way home, I kept thinking about the good news I received from my boyfriend earlier. I was overly excited about it which led to me feeling very anxious thinking about the future and possible upcoming changes. Fast forward to me arriving home. At this point, I’m trying my best to hide my feelings of anxiety and insecurities, so I sat in my car for about 20 minutes trying to figure out why I feel so anxious and insecure about a change that is yet to happen. That’s when I realized I feel insecure for several reasons; I don’t know how to deal with change, and I sometimes don’t feel like I’m good enough which is why I strive every day to be the best me I can be.

 

I love myself for trying every day to be a better person, for trying not to beat myself up, and for being able to discover novel things about myself. Most importantly, I am very grateful for my family and the support system that I have.

 

“I think we are all insecure, and there is nothing wrong in accepting that. But the problem arises when we try to counter this insecurity by cultivating this illusion of control, and we start taking ourselves and everything we know too seriously”.

 

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Feeling extremely anxious about?????

I NEED TO SLOW DOWN!

Lately, I have been feeling more anxious than usual. Not being able to sleep well for the past week. However, it has significantly improved with lavender oil and ashwagandha. In addition to that, work has been very stressful and somewhat unbearable. I keep pushing myself because  I want a better life for myself. I keep suppressing my feelings by telling myself “I’m okay,” but I don’t feel like I will ever be okay. I wish I could stop my anxiety attacks. I wish I could be somewhat “normal.” I wish I have  the ability and strength to accept and deal with my struggles every single time. I wish I can stop beating myself up. So many wishes! but I wouldn’t be a stronger version of myself without my down times.

Maybe I’m anxious about school resuming in the fall? I have been feeling super mega apprehensive about it. I know it’s not a healthy way to live, but I feel like anxiety has made that choice for me. I know I will not always have the ability to fight it at all times, but I am discovering how to.

My goal this month is to learn how to manage work stress. Anxiety and work stress has been terrible to deal with this week. Also troubling about any, and everything is apparently not helping me but, I have been feeling so DEFEATED and unable to utilize my coping skills.
I’m looking forward to speaking with my therapist this week. Hopefully, I can find a better way to deal with any form of work stress even when I’m feeling defeated.

P.S Anxiety is. a B.I..T.C.H I don’t like.

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Reduce Anxiety in 30 Minutes

Is it genuinely possible to reduce anxiety in 30 minutes? It may sound like an impossible task to accomplish, but it is indeed possible to achieve. There are so many different methods and options that you can utilize to reduce your anxiety in 30 minutes. These various techniques include performing a 30 minutes exercise, listening to music, and practicing yoga.

Music that helps reduce anxiety in 30 minutes.

Listening to music is generally a relaxing activity for most people, but even more exciting and beneficial is the effect it has on reducing anxiety. According to Dr. David Lewis-Hodgson of mindlab, who performed research on the top song that produced a tremendous relaxation effect compared to any music ever tested. Surprisingly, one of the song –weightless contributed about 65 percent reduction in the general anxiety of the participants and about 35 percent reduction in physiological resting rates.
The results are astounding. This leads to the question of why is the song weightless so effective? According to the founder of British Academy of Sound Therapy Lyz Copper, weightless “contains a sustaining rhythm that starts at 60 beats per minute and gradually slows to around 50.” The listener’s heartbeat will naturally slow down to match the beats of the track per minute. Lyz Cooper went on to explain “it takes about five minutes for this process, known as entertainment to take place. And there is no repeating melody, which allows your brain to completely switch off because you are no longer trying to predict what is coming”.  Forbes goes more in-depth about weightless and why it is so effective in reducing anxiety.
Weightless is found be very relaxing that many women reported feeling drowsy while listening to it. Dr. David Lewis-Hodgson has advised against listening to weightless while driving. I have added listening to weightless as part of my morning routine .

Besides listening to weightless, several different forms of music can help reduce anxiety and stress.

Below are list songs that can help reduce anxiety.

Electra by Airstream
Mellomaniac (Chill Out Mix) by DJ Shah
Watermark by Enya
Strawberry Swing by Coldplay
Please Don’t Go by Barcelona
Pure Shores by All Saints

Someone like you by Adele
Canzonetta Sull’aria by Mozart
We Can Fly by Rue du Soleil

30 minutes Workout

Exercise is something we should all be doing for at least 2 hours per week to maintain a healthy lifestyle, along with proper diet and nutrition. I am very excited to share another reason why you should try to implement or continue making exercise a part of your daily routine.
Several studies have shown that exercising is effective when it comes to reducing stress and anxiety. They performed these studies by looking at the effects of stress on the brain. When we are under stress, the brain releases a hormone known as cortisol. Cortisol helps during stress by keeping blood sugar and blood pressure up to help escape from danger. Like many other things in life, sometimes having too little or too much of something can be harmful to the body. For example, too much release of cortisol as a result of long-term stress can be bad for the brain cells by causing them to be excited to death. By exercising or engaging in any physical activity, we produce our natural painkillers (endorphins) and also improve our sleeping habits, which then helps reduce stress and anxiety. This helps support how exercise can be a cheaper, convenient and effective form of therapy to apply on yourself at any time. I can testify to this because I use it frequently to reduce my anxiety and stress.

Below are list of exercise that can help reduce anxiety.

Running – Running releases endorphins (bodily chemicals that makes you feel good). It also explains why many people go for a run when they are feeling depressed or sad.


Hiking – Hiking gives you the opportunity to experience the natural environment around you. Hiking is very relaxing, and it can distract you from feeling stressed or anxious. I can’t wait for the weather to warm up so I can start hiking again.


Yoga – yoga focuses on deep breathing and can be relaxing for most people. Give yoga a try next time you are feeling stressed or anxious.


Tai Chi – A study from US National Library of Medicine reported that people who practiced tai chi demonstrated improvement in areas of depression, anxiety, and overall stress management.

Please feel free to comment and let me know if you have any song that helps you unwind. Thank you so much for stopping by and reading my blog post.

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“If you want to conquer the anxiety of life, live in the moment, live in the breath.”
― Amit RayOm Chanting and Meditation

 

Five plants for a better night sleep

Are you having trouble staying asleep at night? Well, the plants I’m about to introduce you to might just be what you need. Sleep problems have become familiar for many Americans. According to a recent consumer report, 68 percent or an estimated 164 million Americans, struggle with sleeping or staying asleep throughout the night at least once a week. Not being able to sleep can be a combination of many factors including stress, an uncomfortable pillow or mattress, and restlessness. Included in that same report is that approximately 41 percent of people who bought over the counter sleep medications administered it for longer than a year and in some cases abused it. It is also important to note that these drugs can have side effects that are detrimental to one’s health. For example, Ambien can lead to memory loss, mental/mood/behavior changes such as new or worsening depression, abnormal thoughts, thoughts of suicide, hallucinations, confusion, agitation, aggressive behavior, or anxiety. Learn more about the side effects of sleep medications.

Below are a few plants that are known to help people sleep better at night without causing any adverse side effects.

Lavender

Lavender plant is commonly known for its ability to aid in relaxation. It can also help with restlessness, headaches, joint pain and anxiety.  I also wrote about the benefits of lavender. Learn more about lavender. 

Aloe vera plant

Aloe vera plant is everything you need in your kitchen and anywhere in the house. Aloe vera plant can be found in many food and beauty products because of how beneficial it is to the human body. Although many people tend to use on their skin and in cooking, it is also used to improve the quality of sleep by fighting harmful toxins that float around the house or bedroom where you sleep.

English Ivy plant

This plant may be beneficial to people who have asthma or any breathing problems. Studies have shown that English Ivy plant can help reduce air molds up to 60 percent in six hours. After six additional hours, more than three-quarters of the airborne mold was removed. The study reported 94 percent airborne feces (ew) were eliminated after using English ivy plant.

Sage plant
Sage plant is not just for seasoning your food. It has been used for many years for medicinal purposes, for ulcers, cognitive disease, inflammatory problems, and as a relaxant. However, you need to be careful with sage; do not take it with any sedative drugs.

Gardenia plant
Gardenia plant is not just a plant that produces beautiful flowers. It also serves as a natural sedative and has a similar effect as valium that can help you fall asleep faster and stay asleep for an extended period.

    “Sleep is that golden chain that ties health and our bodies together” – Thomas Dekker

A girl’s guide to maintaining a healthy body weight

A girl’s guide to maintaining a healthy weight.

Let’s be honest with each other, at least for the sake of feeling and looking good.  Maintaining  a healthy body weight can be challenging especially when you start getting ‘less younger.’ According to a recent study, approximately one in six Americans who were overweight can maintain their weight loss after losing weight. That is not a high number. Why? The problem lies in discovering your body type and metabolic rate. Some people can go on a diet for an extended period and still not lose any weight because they don’t understand their body type and what it needs to maintain a healthy body weight. Keep in mind that this post is not intended or guaranteed to help anyone lose weight; I’m not a nutritionist. However, I have for a very long time kept a healthy body weight without depriving myself of any food or snack that I enjoy. My goal is to share with you different ways to maintain a healthy body weight as you age gracefully.

Drink up!

Yes, drink up! Drink lots of water; not juice, soda, or alcohol. I actually recommend you stay away from alcohol or drink in moderation. Drinking a gallon of water a day can help nourish your skin, keep you less hungry, energetic and satisfied. Drinking a gallon of water is only healthy if you drink it across the day. Do not drink it within an hour or within an unreasonable length of time. Remember that sixty percent of your body weight is made up of water and your cells need it to survive. Start by replacing all liquid drinks with water or drink your favorite juice/soda/alcohol in moderation. If you find that drinking a gallon a day is too much for you as a beginner, I recommend starting with at least sixty-four ounces a day and work your way up to a gallon (128 ounces). It may sound like a lot at first, but you will get used to it in no time.

Be mindful of what you consume.

I know it can be difficult sometimes to do meal prep and eat healthy all the time. Some days I struggle with watching what I eat  because I love sweets, and I can never give them up. I have tried it before, and it did not work. Nonetheless, I am still able to maintain a healthy weight because I eat those sweets in moderation by consuming a minimal amount and occasionally I pick a healthier alternative. For example, if you love chocolate, you can replace it with dark chocolate which is a better choice because it is loaded with fiber, iron, magnesium, manganese, copper, vitamin k, calcium, and is good for the heart. To learn more about the benefits of dark chocolate  click benefits of dark chocolate. Being mindful of what you ingest includes understanding that you need to incorporate lots of leafy green vegetables into your diet. Ensure that every meal contains green vegetables, fewer carbs, and more protein. Use less butter and oil in your cooking. I don’t use coconut oil in my cooking because it contains saturated fat which is solid at room temperature, and it’s simply not the best oil choice for cooking if you like to maintain a healthy cholesterol level. For cooking, I use extra virgin olive oil in almost every dish I make. Another way to ensure that you always have a healthy snack is buying them when you go grocery shopping. If you buy a ton of junk food when you do your grocery shopping, you are most likely going to pack that for lunch, but if you replace those salty chips and sugary snacks with fruits and vegetables, you don’t have to worry about any unhealthy temptation. So make sure you add more fresh fruits and vegetables to your grocery list next time you go grocery shopping. Remember portion control plays a vital role in maintaining healthy body weight and please NO late night snacking.

Don’t eat because you are stressed or bored.

I know some of us engage in stress eating because that’s how we’ve learned how to cope. It is unhealthy and should be avoided. Eating just because you are stressed is not ideal, especially if you are trying to maintain a healthy weight and lifestyle. Finding other ways to occupy yourself when you are stressed or bored that doesn’t involve consuming calories should be part of your healthy body weight rules. Discovering new hobbies can serve as a novel activity to keep your mind occupied. Another thing that I utilize daily is chewing gum!. This is my favorite way of suppressing hunger and preventing myself from eating all day. Chewing gum keeps your mouth moving and can stop you from eating unnecessary calories throughout the day.

EXERCISE regularly.

Exercising regularly is essential when it comes to your overall health and wellness, not just for maintaining a healthy body weight. I’m a workout junkie. I love it to the core! It keeps me busy, motivated, and happy. It is very relaxing and is one of the coping skills that I utilize daily. I spend at least 90 minutes at the gym every day working out, but I don’t lift weights. Instead, I run a lot because it’s one of my favorite things to do. I have a philosophy that you can eat as much as you want as long as you can burn it off. Some days I do overeat, but my secret is going to the gym and working off most of the calories I consumed during my pig out. I understand that many people might not be able to work out for 90 minutes, because they have kids to take care of, or have other demands on their schedule. However, I do believe that starting with 30 minutes a day can make a difference. Remember that exercising can be any physical activity you enjoy.

Please be advised that the list above are the different strategies that I use to maintain healthy body weight. Feel free to share any strategy that you use to maintain a healthy body weight in the comment section below. Always remember that taking care of yourself is part of self-love and don’t ever believe you are too busy to treat your body right.

To learn more about your ideal body weight click BMI

I adore you guys, and I hope your today and tomorrow is brighter than your yesterday.

Hynotherapy for treating anxiety

For many years now, we’ve learned about several effective ways to treat anxiety. Some of these different forms of treatment include medication, counseling, and therapy. Some people try to ignore the feeling of anxiety and its symptoms because they believe is not a big deal or it shall come to pass.  Personally, I don’t prefer to use medications for treating anxiety which is why I find other ways to reduce the symptoms and frequency of their occurrence. Another form of therapy found to be effective in treating anxiety and stress is hypnotherapy.

What is hypnotherapy?

The word Hypnosis comes from the Greek word – hypnos which means sleep.  Hypnotherapy is a form of psychotherapy that focuses on creating change in thought or behavior of a patient while in an unconscious or sleep-like state. It is also thought to have a few similar concepts as cognitive behavioral therapy. During hypnosis, a hypnotherapist uses guided relaxation style to keep patient in a focused and intense relaxation state to achieve a lucid state of awareness. Being under hypnosis can allow a patient to be more open to professional advice made by the hypnotherapist. This also brings up another reason why hypnotherapy can be used as an effective form of treatment for reducing anxiety and stress by allowing therapist to search through the subconscious mind. Searching the subconscious mind does not imply that the hypnotherapist has control over a patient’s mind. Hypnotherapy can also be used to treat other abnormal behaviors and thoughts including; insomnia, depression, smoking cessation, posttraumatic stress disorder, and psychotic symptoms such as hearing voices, paranoia, and visual hallucination.

 

Techniques used in hypnotherapy

Suggestion therapy – the idea of this technique is to get patients to be more open to suggestions made by the hypnotherapist. One effective way to utilize this technique is to halt behaviors such as smoking. It can also aid in changing a person’s perception or sensation, making it useful in treating severe or mild pain.

Analysis – this approach is used to explore and unveil possible unconscious factors that serve as a past traumatic event that a person has hidden in their unconscious memory. With the patient in a relaxed state of mind, the hypnotherapist can explore the unconscious mind of the patient.

Desensitization – is a behavior modification method used to treat phobias, panics and other undesired emotional responses. To learn how desensitization is used in hypnotherapy. To learn more about how it is used in hypnotherapy click here

What makes hypnotherapy effective in treating anxiety and stress?

Hypnotherapy is an effective form of treatment because it focuses on three primary problems that relate to anxiety and overall stress issues. Some of these problems are physical stress, emotional stress, medical issues such as sleep problems.

  • Emotional stress:- Frequent anxiety or panic attacks can result in emotional stress because you are always worried about different things going on in your life that you may or may not have control over. If you suffer from frequent anxiety, you have an idea of how much human energy it requires to experience those physical symptoms. Sometimes it feels like a workout. The goal in hypnotherapy is to place patients in a relaxed and positive state of mind by removing false negative beliefs and implementing ones that bring happy thoughts.
  • Physical stress:- This can often result from emotional stress. It can be tackled in hypnotherapy by working on specific triggers that pertains to your anxiety. Hypnotherapy can also help reduce the intensity of physical symptoms of anxiety and how often they occur.
  • Medical problems such as sleep abnormality can also be addressed using hypnotherapy. How? A hypnotherapist can assist with issues relating to sleep disorder by suggesting to you that it is possible to alter that part of your anxious self that spirals out of control causing you to be awake at night. To learn more about other techniques implemented during hypnosis.

What to look for when hiring a hypnotherapist.

Because hypnotherapy involves listening and hearing the voice of your therapist throughout your session, I believe it is essential to hire someone that you connect with and find their voice to be soothing. Another thing to look for is someone licensed to practice hypnotherapy (this part is very important). Hypnotherapy is no joke, and cannot be delivered by someone who is not licensed or authorized to do so. This usually involves someone who holds a masters degree in psychology, social work, a doctorate in psychology, or a medical doctor.

The myth behind hypnotherapy.

There are several myths behind hypnotherapy that many people believe to be true. Some of these myths include: people thinking that undergoing hypnosis will result in the hypnotherapist controlling their mind. This is false because no one can control your mind. To learn more about myths behind hypnosis click here

P.S I am super excited about getting my hypnotherapy certification.

“You use hypnosis not as a cure but as a means of establishing a favorable climate in which to learn.”

― Milton H. Erickson

 

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