Tag Archives: healthy

5 Easy Morning Rituals That Will Reduce Stress and Overwhelm

In a world of 40-hour work weeks and traffic jams, mornings can be pretty hectic.  We may find ourselves rushing every morning to get to work or get kids to school.  We may even find ourselves doing our makeup in the car during rush hour because we’re just that rushed.

When we start our days with such a hectic and rushed routine, we’re making ourselves start our days stressed out and overwhelmed.  And, frankly, who really wants that?  So here are 5 easy morning rituals that will reduce stress and overwhelm:

#1 – Wake up at least 30-minutes earlier than you usually do

If you normally wake up about an hour before you need to be out the door, then maybe add on an extra half and hour.  If you normally wake up less than that, then you may want to try to add on more than a half hour.

Our weekdays can be pretty stressful as it is, so we certainly don’t want to make it more stressful for ourselves by rushing every single morning.  So try to give yourself some extra time in the morning so that you have more time to get ready and do more things for you and your own health and well-being.

And if you’re concerned about getting enough sleep, then be sure give yourself more time to at night to wind down and go to bed… it is possible!

#2 – Swap the coffee for a green smoothie

Many of us depend on coffee for our morning energy fix.  Though there can be a nice ritual around the process of brewing coffee, such as the smell of coffee beans or the flavor, coffee alone doesn’t give us the vitamins and minerals that our body really needs (and no, a morning bagel or donut doesn’t make it much better).  Eating leafy greens, fruits and veggies first thing in the morning is a much healthier option.

So grab your blender and make yourself a green smoothie.  If you’re in need of recipes, I’m currently obsessed with Kris Carr’s new book Crazy Sexy Juice for all my smoothie and juice recipes.  If you don’t want to get the book just yet, she also has a few recipes on her website.

#3 – Take a moment to really breathe some fresh air

There’s something magical about the crisp morning air that, once you stop and take a moment to appreciate it, can be extremely calming and grounding.  So before you rush out the door, take some time to open a window or step outside on to your porch and deck.  Take a few conscious breaths and allow yourself to take in and enjoy the beauty of the morning.

#4 – Write!

Our dream life is a world within us that we tend to neglect.  While we may remember a dream that was very charged for us for days later, most of the time we completely forget them.  This is unfortunate because our dreams are a bridge to our unconscious world.  When we take time to acknowledge our dreams, we allow ourselves to become more consciously aware of our thoughts, feelings and experiences that may have either repressed, forgotten about, or was never really aware of.

So upon waking, take a couple minutes to write down something that came up in your dreams.  It may be a lot of material or it may be only an image or two.  Even if you can’t write down anything about a dream, take a few minutes to free write about any thoughts that you have lingering in your mind upon waking.

Taking this time to write first thing in the morning, helps us to process our inner world.  By putting those thoughts, feelings and images out on to the paper we are making the internal experience less charged for ourselves.  Making this kind of activity a morning ritual, can be beneficial in reducing things like anxiety, depression, stress and so on in our waking lives over time.

#5 – Move your body

While those of us that are early-birds may morning jog to start our day, it doesn’t always work for everybody.  However, it is still highly beneficial to do some kind of movement first thing in the morning.

So take a few minutes to stretch and walk around.  If you’re a yogi, maybe you can do a few sun salutations.   If not, maybe you’d want to walk around your house or apartment before going to work.  Do whatever you feel called to do, but be sure to give yourself time move.

When it comes to your morning routine remember this: How we start our mornings sets the foundation for the rest of our day.  So if we start our mornings stressed and rushed, then we’re likely going to be stressed the rest of the day.  Remember to slow down, take a few breaths, and do things for you so that you can feel happier and healthier.

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Click to Tweet: How we start our mornings sets the foundation for the rest of our day. via @jenilyn8705

Take action now!

Out of the rituals listed, which are you going to start doing for yourself this week?  Share it in the comments below!

10 Self-Care Methods for Highly Sensitive People

Do you tend to feel overwhelmed by other people’s energy?  Do large crowds feel like too much to you?  Then you may be a highly sensitive person.

As a highly sensitive person, it’s incredibly important to learn how to set boundaries, protect your energy, and become a master of your own self-care.  Here are 10 self-care methods for highly sensitive people:

#1 – Set boundaries

In a relationship where the give-and-take never seems to be equal?  Are you around someone who consistently seems to try to get you wrapped up in their drama?  Is there someone in your life that makes critical remarks towards you?  Then set a boundary.

The boundary may be set by making a verbal statement or it may be by limiting or distancing yourself from the person.  Regardless of how you do it exactly, remember that its an important component in protecting your own energy.

#2 – Meditate daily

Meditation is an excellent tool to help increase emotional stability, happiness, and mental clarity.  You can meditate to a mantra, do visualizations or even a movement meditation.  Grab a free copy of my guided visualization meditation Healing Blocks to Love to learn more about my album Ignite Love from Within, which includes all these forms of meditations.

#3 – Do yoga

Do yoga at least twice a week in whatever form you prefer.  That could be hatha, vinyasa, kundalini, restoratives, yin, or whatever.  Regardless of the type of yoga, it is all going to help you release the energy or emotions that you’re holding onto in your muscles.

#4 – Spend time in nature

In our modern world of technology and sitting in an office most of the day, it’s not surprising to see why many of us can feel stressed, overwhelmed, or just down in the dumps — it’s not our natural way of living.

So get outside.  Go for a walk.  Walk in the grass barefoot.  Get some sunlight.  Smell the flowers.

#5 – Take a salt bath

Soaking in a bath of epsom salts for about 10 to 20 minutes will help you relax your muscles and restore your entire being.

#6 – Get massage, acupuncture, or Reiki

Schedule regular appointments for a body-work of your choosing.  It could be massage, reflexology, acupuncture, acupressure, reiki, or whatever. 

My only stipulation is that I encourage you to be mindful about who you work with.  You don’t want to work with somebody who drinks, does drugs, and doesn’t take their work seriously.  A careless practitioner can do a lot of damage — especially for a highly sensitive — so be sure that you get treatments from those who do their work well.

#7 – Eat clean

What I mean by this is eliminate (or at least minimize) processed foods and eat organic as much as you can to reduce consuming any pesticide residues.  I also encourage you to experiment to see what kind of diet works best for you and your body.  Maybe you feel best going vegan or vegetarian.  Or maybe you feel best going gluten free.  Or maybe you feel at your best cutting out grains all together with a paleo diet. 

No “one size fits all” for everyone all the time.  So experiment and try things out to see what gives you the most energy.

#8 – Journal at the end of the day

The reason many of us can feel so stressed out and overwhelmed with things is because we never really give ourselves time to process.  We never really let it all out in some way.

While talk therapy is beneficial, it is not the only way to do this.  Another way to help process all the stuff that’s going on in your life is to journal.  The simple act of just getting it all out on paper can be extremely therapeutic. 

A great practice to do put away some time in the eventing to just journal about your day.  If you’re not one to write, another option could be to draw or paint whatever you are feeling.

#9 – Breathe!

Did somebody just cut you off driving down the highway?  Breathe!  Someone come into the office all angry and stressed?  Breathe!  Can’t find your car keys?  Breathe!

When we bring it back to the breath, we are able to let it all go.

BreatheLetItGo

Click to Tweet: When we bring it back to the breath, we are able to let it all go. via @jenilyn8705

#10 – Spend time at the beach

If you’re remotely near a coast, take advantage of going to the beach.  The sand exfoliates your feet and gives you a little foot massage, the air is infused with uber-healthy ions and the sound of the ways is soothes the soul.  It’s the perfect combination to fully relax and recharge.

Take action now!

Out of the list above, which of the self-care methods are you going to plan on doing this week?  Share it in the comments below!

10 Characteristics of a Vibrantly Healthy Relationship

We all desire a happy and fulfilling relationship.  You know, that partner who is our perfect half who can help bring out the best in us.

Unfortunately for many of us, we have been exposed to so many unhealthy and less-than-fulfilling relationships in our lives that we don’t know what a truly healthy relationship even looks and feels like.

Here are 10 characteristics of a vibrantly healthy relationship:

1.  Both partners know that they are responsible for their own individual happiness.

Many people unfortunately fall into the bad habit of believing and expecting that our partner is meant to be our source of all happiness, love and fulfillment in our lives.  However, in a truly vibrant and healthy relationship, neither partner expects the other to be the source of all their happiness in life.  Both people know and understand that they themselves are responsible for their own happiness and well-being.  They each know that they are there to support and help one another, but they both know that they are ultimately responsible for themselves.

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2.  Neither person is really trying to control or “fix” the other person.

If one person is more of a procrastinator while the other always gets their work done early, the other person isn’t going to try to “fix” them by pushing them to get their work done early in a healthy relationship. Both people respect one another’s differences.  One doesn’t try to force the other to change or be anything different then themselves.

The reality is that nobody wants to be changed or fixed — especially if it’s unsolicited!  If the person really truly wants to change, then they will ask for help on their own terms and in their own way.  Change isn’t going to happen through nagging or force.

3.  The relationship is balanced.

No one person has any more power over decisions made as a couple than the other.  Both people have an equal say and have equal control over decisions made and both equally respect each other as a different and unique human being.

Now, it may be that the decisions made are different for each person.  Such as, one person is more focused on interior decorations while the other is more focused on finances because it better highlights each person’s strengths.  But, aggregately, everything is 50-50.

4.  Conflicts are dealt with head-on and then dropped.

In a heathy relationship, conflicts aren’t a deal breaker.  Just because a conflict happens, it doesn’t signal that it’s time to just check out and move on to something else.  Rather, the conflict is seen as an opportunity to learn and grow.  Both sides openly share their feelings and views honestly and with respect.

Conflict is accepted as a natural part of life and any frustrations are dealt with early rather than repressed and brought back up time and time again.

5.  Feelings are shared honestly and openly.

Both people share their genuine feelings with one another freely.  Both partners respect and accept the other’s feelings.  Expressing one another’s true feelings aren’t repressed because both partners know that by not sharing them and that by not accepting the other person’s feelings it will cause conflicts later on.

6.  Each person makes the time to take care of themselves.

Both people in the relationship understand and know that self-care is an absolutely vital component for a healthy relationship.  They know that if they don’t take care of themselves and do things for themselves that they will be stressed, drained, and exhausted.  They know that when they don’t take care of themselves, they have little love to give to their partner.

7.  Both partners are willing to put the relationship before themselves.

In a healthy relationship, both partners are able and willing to consider their partner when making decisions.  They don’t just go off and plan a trip for themselves without discussing it with the other person.  They make room in their lives for the other person and are willing to work together as a unit.

8.  Both people understand and accept that they’re not going to agree on everything.

In a healthy relationship, both partners know that it is perfectly okay to agree to disagree.  They know that just because one partner has one viewpoint, it doesn’t mean that the other has to completely agree.  They know that having differences in opinion and beliefs doesn’t have to be a deal breaker.

9.  They both truly value the relationship.

Both partners are loyal to one another and willing to work through conflicts together.  They both truly believe in the relationship and are committing to the lessons and growth that come while being together — despite the challenges that come up.

10.  They want to be together simply for the sake of being together.

For some of us, we can find ourselves staying in a relationship because we want some kind of security.  That can be emotional, physical, financial, or whatever.  In a truly healthy relationship both people want to be together because they genuinely want to be together for the sake of living a life with the other person.  Security isn’t a primary motivation to be in the relationship, as the motivation of genuine love runs so much deeper than the security that can be gained on a physical level.

Take action now!

Ask yourself: What characteristics on this list are you amazing at?  What characteristics could you use some work on?  Share your thoughts in the comments below. 🙂