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3 Powerful Ways Nature Can Help You Heal

June 6, 2022 by Lakeisha Ethans

Have you ever wondered why being outside, walking, or doing any outdoor activity makes you feel instantly better, happier, and more energetic? Nature can be a powerful way to help heal the body and soul.

Unfortunately, people evolving technology means people stray further and further away from nature. Many exist in online echo chambers. So they forget to take a breather and enjoy all the benefits that nature can provide. Are you stuck in your old ways? Or are you unconvinced that nature can heal the body and soul? Then, read on to find out what miracles nature has in stock.

1. Nature And Spiritual Well-Being

You might hear the word “spirituality” and immediately think about religion. But that couldn’t be further from the truth. Spirituality, as characterized by the academic community, is a multidimensional construct that defines relationships with community, self, the environment, and theological components.

In this instance, spirituality is used to group the former three items (self, community, and environment).

· Nature Makes You Feel Connected

Have you ever been awestruck by the sheer magnificence and magnitude of the world surrounding you? Have your surroundings stopped you in your tracks, and you just found yourself staring at how beautiful the world is?

Nature can have that effect on people. It would be impossible not to be mesmerized when you look around and see colorful flowers, towering trees, mountains so high you can’t even imagine, seas as clear as crystal; the list goes on and on.

The wonder you feel when you take the time to internalize everything around you instead of being glued to a screen 24/7 can make you feel connected to everything around you. This can help you shift your perspective from irritable and moody to immediately grateful for being where you are. Acknowledging how small you are compared to everything in the universe, yet how vital you are nonetheless, can help you feel gratitude, making you more self-fulfilled.

· Nature Grounds You to Help Heal Body and Soul

Grounding is an emerging field of study concerned with the positive effects of your body electrically connecting to the earth. The earth pulses out an electromagnetic frequency (the Schumann Resonance) that connects to the human body that is fully conductive

Laura Koniver, M.D., states that when grounding, everything from your brain to your muscle tension and heartbeat responds in a healing way to the process.

The human cells are immediately grounded whenever the body touches the earth. Thus the body naturally goes into a healing state. This restoration improves circulatory function, and sleeping rhythms and reduces inflammation, stress, and anxiety.

· Nature Allows You To Focus On Your Senses

When you are in an office, surrounded by technology, your only stimulation is provided by said technology and the need to get everything done and go home and rest. Nature can provide an escape from that by allowing you to relax and let your senses be stimulated by everything around you.

When in nature, you can enjoy all types of sensory experiences. From the sound of a branch snapping to the sight of a colorful bird to the smell of the grass, everything can be taken in without thinking about it. No stress, no overthinking, just feeling and being present in the moment.

The stimulation of all your senses can help you relax, meditate, and understand who you are and what makes you happy, and is the best way to connect to your inner self.

2. Nature Heals Mental Health, As Well as Body and Soul

One of the main ways in which nature heals is through the mind. Whenever you are out in nature, without any distractions, your mental health immediately improves.

· Nature And Ecotherapy

Nature effectively alleviates mental health issues, and psychologists now support ecotherapy as a healing measure.

Ecotherapy is essentially being in nature to boost growth and healing. It can range from adventure therapy to arts and crafts to animal-assisted treatment and much more. Anything you can do outside with the assistance and guidance of a counselor falls under the umbrella of the term.

Ecotherapy is not limited to people with mental health conditions. Anyone can do it, and everyone who does it benefits from it. You don’t need to be frightened by the idea. It’s not all about exhausting physical activities. It can be how challenging you want it to be. Don’t like the idea of walking for hours? Maybe gardening is for you. Or maybe growing plants, playing with animals, sailing, meditation, or whatever crosses your mind.

This type of therapy connects to fewer depression symptoms, less anxiety, and increased relationship connection.

· Nature Leads To Less Stress

Have you ever dreaded leaving the outdoors, knowing that later in the day, you will be stuck inside, in a city entirely of buildings, bricks, and asphalt? Without question, you would rather be on a beach right now than in an office or stuck inside your house.

The environment is directly tied to your stress levels. When you step outdoors, you evade closed, cluttered, ugly, or inefficient surroundings. This dysfunctional space will immediately lead to a more stressful life. As soon as you swap that environment for the outdoors, you will feel yourself becoming more and more relaxed.

What you are seeing, hearing, smelling, or otherwise sensing is tied not only to your mood but also to how your endocrine, nervous, and immune systems work.

Nature is directly tied to lower cortisol levels and other stress-related hormones, making you feel more relaxed and freer. This correlates to less anxiety and depression and an overall better mood.

Simply having plants in your office or home can do the trick if you cannot enjoy a full day outdoors without any distractions.

· Nature Can Boost Your Confidence And Self-Esteem

Simply exploring nature will inevitably teach you new things. Maybe you learn something about flora and fauna, perhaps you try a new sport, whatever you might choose to do it will be a unique experience.

Research at UCL has found that learning new things, coupled with the fact that the outdoors is the perfect place to self-reflect, can give you a massive boost in confidence.

Another study shows that adults with higher exposure to nature reported a more positive body image and higher self-esteem. Professor Viren Swami, the lead author of the study, shared that spending time in nature can help people develop a sense of ownership over their physical self, and give them tremendous respect and understanding for what their bodies can do. It can switch the focus from the aspect of the body to the capabilities of the body.

Nature can also help facilitate social interactions, helping you make new friends, which can help you feel like, thus increasing confidence.

3. Nature And Physical Well-Being

No matter how lazy or out of shape you might be, just being in nature is going to make you want to explore as much as you can. Why not walk through those woods? Look how pretty they are! Why not explore the mountains? Why not try sailing if you are at the beach? The wonders of nature will make even the most sedentary person enjoy the experience.

· Nature Helps Lower BMI

Studies have found that the simple act of walking around can help you reach or sustain a healthy BMI. Having a healthy BMI is important because it indicates that you aren’t prone to heart disease and other issues related to either obesity or being severely underweight.

Being in nature is an exercise, even if you don’t specifically mean for it to be. So what are some ways you can heal your body and soul by getting outdoors?

Walking around a park
Taking care of animals
Gardening
Birdwatching
Outdoor sports

Nature is so beautiful that you will look forward to spending this time outside.

· Nature Can Prevent Certain Diseases

As we discussed, being in nature leads to lower levels of stress. This is important not only for the immediate psychological benefits but also because lower levels of stress directly link with the prevention of many health issues.

Many plants have also been shown to release immunity-boosting organic compounds into the air, filtering the air and reducing stress hormones in your body.

Lower levels of stress prepare you for better sleep, which can prevent the risk of insomnia. Lower blood pressure is another benefit, which reduces the risk of developing heart problems. Less stress can also improve your digestion and boost your immune system.

· Nature Improves Cognitive Function

Studies have shown that time in nature improves the acquisition and goal-oriented use of knowledge by improving memory formation and recall and goal-oriented or directed attention.

Allowing you to relax and focus on one thing at a time can help boost your attention span and short-term memory functions, thus allowing you to execute better different tasks required of you when you inevitably return to society.

Final Thoughts On How Nature Helps You Heal Your Body and Soul

Not feeling incentivized to spend a lot of time in nature is understandable in the context of today’s society. It is normal to feel tied down to your city, your job, technology, and urban life in general. Remember that even a simple walk in the park can help whenever you feel suffocated by the big city life.

Whether you are suffering from fatigue, mental problems, physical issues, or simply feeling lost, exposure to nature can be the best way to help you heal. Nature allows you to connect with yourself spiritually, thus giving you time to introspect and become more fulfilled.

It can be the best therapist when you are feeling down, helping you navigate feelings of stress, anxiety, and even symptoms of depression. And, last but not least, it is the best medium through which to keep your physical health in check, making sure that your BMI levels are normal, preventing certain diseases, and improving mental acuity. So it is clear that nature can help heal the body and soul.

3 Best Ways To Making Friends As An Adult

June 6, 2022 by Lakeisha Ethans

Remember being a kid and making friends effortlessly on the playground? It seemed like you never really had to try, and friends just got made as you played together. You could find new connections anywhere, especially at school, but also sometimes with any similarly-aged child, you happened to run into! Making friends as an adult, however, proves to be a bit more challenging.

Now that you’re all grown up, though, you probably have found that it’s not that simple anymore. People are more complex as adults, and you don’t have all the time and opportunities you were afforded in childhood to find, make, and keep friends. But that doesn’t mean all is lost! Here are the three best ways to make friends as an adult.

1. Be The Initiator When You Want to Make Friends

Many people believe that friendships happen organically, but that’s not always the case – especially in adult life! Sometimes, you need to take time out to seek out friends and initiate intentionally. If you don’t, you’ll end up never finding the friends that you want, and you’ll spend forever waiting for friendships to “happen.”

A study found that those who believe that friendships “happen” wind up lonelier and less socially active, often with decreased positive thinking and other adverse effects on wellbeing. The truth is that if you want friends, you have to go out and make or find them, especially if you’re not in an environment where making friends comes easily.

Of course, initiating friendships by reaching out and finding people isn’t the most straightforward task. It can be daunting, so here are some tips!

· Use Social Media

The people in your friends, followers, and mutuals lists on social media are often not your actual friends beyond the internet sphere – but they could be! Instead of letting your interactions take place only in the confined space of Facebook, Twitter, Instagram, or other social media platforms, take the first step in reaching out through private messages to catch up. If you see someone you’re “friends” with posting about something you’re interested in or about a life event you can comment on, why not forge a connection that’s about more than likes and comments?

· Join Clubs and Events

If you want to make friends outside your immediate circle of interaction, you can find them through events that guarantee you have something in common. Join clubs for things you’re interested in, get on a sports team for people your age, attend networking events that appeal to you, or even volunteer at local organizations! There are many ways to find people who share your interests, and friendships can blossom quickly when you’re engaging in similar activities together.

· Connect To People Right Here

There are already people in your life that you could befriend but haven’t thought of reaching out to. Your neighbors, colleagues, and even fellow congregational members at your place of worship are all already in your circle. Some of them may be people you’d really like, so reach out and forge connections beyond the casual encounters you already share. Your proximity and the pre-existing relationships you have (to your work, neighborhood, or worship, for example) ensure there’s common ground to begin with.

· Just Start Anywhere

The risk of rejection often makes people too afraid to initiate conversations with the people around them. But research shows that almost no one will ever really be rejected when they strike conversations, even in places like trains and buses, where you’d assume no one wants to talk. Not all conversations will blossom beyond a brief social encounter between strangers, but some may turn into friendships. Regardless, you’ll be building social skills by learning to initiate and hold these interactions!

2. Assume That Others Like You

One of the biggest struggles involved with making friends as an adult is pushing past fear of rejection. That’s especially true if you’re shy, dislike social interaction, or get anxious around others. Making new friends, after all, involves putting yourself out there in potentially vulnerable ways, and that can be not very comforting to many!

If those thoughts describe yours, then here’s some good news! The chances are that the people you talk to like you genuinely. It’s almost always safe to assume that others like you when you’re meeting new people, and the vulnerability you show may even push that further. It sounds a little arrogant, but research backs this up. Here’s why you should assume that others like you:

· There’s A Liking Gap

The “liking gap” refers to a pattern of social interaction where people consistently underestimate how much others like them. No matter who they speak to and in what setting, people always think that others like them less than they do, according to research. It makes sense when you think about it; how many times have you met someone and immediately decided you didn’t like them? The truth is that everyone’s more concerned about being liked than about passing judgment on near-strangers. In a nutshell, in most cases, your conclusion above how much others like you will be wrong – because they probably like you more!

· Awkwardness Is Normal When You’re Trying to Make Friends

Sometimes, you might lose positive thinking about how much others like you because you’re experiencing awkwardness in your new friendship. Just remember that this is entirely normal! Over time, as companies grow, the awkwardness decreases. Showing you know how to laugh off or move past awkwardness proves that you’re a good person to be around, and that’ll be even more likability on your part as a result!

· Being Vulnerable Makes You Likable

Many people try to stick to neutral, uninteresting topics when striking up conversations with new people. You might talk about the surface-level description of your job or provide generic information on your family, for example. But studies show that being open and vulnerable when choosing conversation topics makes others like you more! The more you share, the more likely people are to feel connected to you.

This doesn’t mean that you should behave with extreme vulnerability, let yourself get taken advantage of, or share things you’re not comfortable talking about! It just means that it’s okay to be open about yourself. Put yourself out there and talk about something you’re afraid will lead to rejection. Opening up a little bit more takes away the shallow aspects of small talk. Plus, it makes discussions more exciting and genuine. People will appreciate that, respond in kind, and like you for it!

· Believing You Are Liked Makes You Likable

Being liked is a self-fulling prophecy. If you’re constantly afraid of others disliking you, you’re going to be withdrawing and putting up your defenses, which makes it harder for others to connect to you. But if you trust that people think well of you, you’ll glow! According to studies, when you think that others like you, you will behave in more positive and open ways to improve your perceptions of yourself. You’ll be more agreeable, more engaged in interactions, and happier to share things about yourself, which creates a better impression.

3. Maintain New Connections

The new friendships you make aren’t going to be self-sustaining! Make an effort to maintain them, keep them alive, and help them become more robust. The beginning stages of friendships require attention, so they don’t fade away and drift you apart into mere acquaintances again.

It would be best if you made an effort to see your new friends again and repeatedly become more familiar with each other. This provides several benefits that can lead to real, long-term friendships. This happens for the following reasons:

· People Like Those They Remember

The less you see a brand new friend, the less likely they are to remember you. With all the people you might meet in a week, a lack of maintenance of connections means those people will slip into the back of your mind. That’s part of the reason you need to maintain those connections. Studies show that people think in more positive ways about the people who they remember and that they recognize the people who they see more of. Therefore, the more someone sees you, the more they’ll remember you – and in turn, the more they’ll like you!

· Accepting Invitations Encourages More Of Them

When your new friends invite you to their events, try your best to make time for them! Schedule a little time just for maintaining these friendships, and you’ll encourage those friends to feel comfortable continually inviting you. This allows a balanced relationship where you both reach out equally and are as invested in the friendship as the other. If you always refuse, eventually, these connections will assume you don’t want to spend time around them. Thus, they will stop asking. That situation can make things uncomfortable when you try to reach out again in the future. If you really can’t go to something, be direct and open about why you’re not free, and follow through on any rain checks that you ask for.

· Maintaining Friendships Shows Your Intent

People want to know that you care enough about seeing them again before they fully invest themselves in a friendship. If you don’t make an effort to reach out and tend to be lackluster in responding to their efforts, people are likely to assume you don’t want to maintain the connection and will move on. By equally reaching out, you showcase that you care as much as they do or that you’re serious about the budding friendship.

· People Like Those They Know They’ll See Again

People naturally think more favorably of the people they think they’ll have to interact with more, according to research. It’s a naturally socialized behavior that occurs because, subconsciously, everyone wants to ensure that future interactions will be harmonious. When you maintain your connections by planning to see each other again in the future, you help those friendships become more enjoyable, too.

Final Thoughts On Some Best Ways To Make Friends As An Adult

Making friends as an adult isn’t easy. So learn to initiate, overcome personal and social hurdles, and then work to keep any new connections you make. But even though it can be difficult at first, the payoff of having good, close friends is very much worth the effort. And once you learn to make friends well, you’ll be able to do it time and time again!

How to Improve Your Health by Being Kind (To Yourself)

June 6, 2022 by Lakeisha Ethans

People are rarely as kind to themselves as they are to those around them. The self-criticism you throw at yourself involves ideas and words you’d never say to a friend. You know all your weaknesses and flaws, so you tend to be the hardest on yourself. It becomes a dangerous cycle when that’s allowed to run unchecked into self-criticism. Thus, you can improve your health by treating yourself compassionately.

Self-compassion involves three components. The first is self-kindness, which is understanding yourself and considering yourself worthy of concern and care. The second is common humanity, or the knowledge that you aren’t alone and that everyone makes mistakes as part of being human. Finally, there’s mindfulness, which is the act of staying present while maintaining awareness of feelings and experiences.

All of these components combined are incredibly good for you! Here are four ways that being kind to yourself helps improve your health.

1. It Decreases Stress To Improve Your Health Physically

Being kind to yourself is all-around excellent for mental well-being. However, this isn’t to say that there are no physical benefits! Research has shown that of the many positive effects of self-kindness, stress relief is significant. When you’re kind to yourself, you don’t trap your brain in a loop of constantly stressful self-criticism. This allows you to learn from difficult situations and past mistakes without getting bogged down by them.

But indeed, stress is only one tiny aspect of overall health. Wrong! Lower stress levels play a huge role in physical well-being. Here are some of the many, many ways that better stress management helps your body’s health:

· Lower Blood Pressure

Research shows that stress can be a driving factor for increased blood pressure levels. Learning to manage stress is often advisable for reducing this problem. High blood pressure is linked to a variety of different illnesses. Studies are pretty clear about its adverse effects on mortality and health. These risks include cardiovascular disease, metabolic syndrome, dementia, and neurodegenerative disorders, and kidney disease.

· Better Immunity

When stress is present, the human body is designed to focus on survival. This involves Many functions, mostly tied to cortisol, the stress hormone. This hormone does what it can to keep your system ready for action. One of the ways it does this is by reducing inflammation to increase immunity. Unfortunately, when stress is chronic, your body develops an impaired response to this, according to studies. This makes inflammation worse all around. On top of that, stress reduces the number of lymphocytes in the body. Lymphocytes are white blood cells designed to fight infections; without them, you get sick much more quickly.

· Better Digestion

Research has long indicated links between poor stress management and poor digestion. Being constantly stressed out can be bad for the positive bacteria in your gut. You’re at risk for many gastrointestinal disorders under these conditions. You might have also noticed that heightened levels of nervousness or anxiety tend to give you stomach discomfort. That’s a mild, short-term version of the long-term damage that stress can cause!

· Reduced Muscle Tension

You probably know that being stressed out makes you tense your muscles. You can imagine how much that happens in the background when you’re constantly stressed out! While this isn’t the worst effect of continual stress, research has shown it leads to long-term pain problems. This can even develop into chronic pain, worsening your anxiety even more!

2. Improve Your Health Mentally

Self-compassion has been noted to have loads of positive effects on mental health. It’s a logical conclusion to draw, and it’s supported by research. You’re less likely to develop anxiety, depression, or symptoms. You’re also more likely to enjoy higher levels of personal life satisfaction. In other words, you’re happier all around, and your mental health soars as a result.

This is because being kind to yourself invokes a lot of healthy thinking patterns and breaks old, toxic thought cycles. Studies show that these forms of positive thinking from self-compassion allow for:

· Reduced Self-Criticism

Self-criticism isn’t always a bad thing. You can use it to correct yourself and set yourself on the right path. It’s an excellent way to hold yourself accountable and commit yourself to improvement – but only in balance. And unfortunately, most people’s self-criticism is unhealthy and unbalanced. That’s why self-compassion here is so important. It allows you to be reasonable with the critique you give yourself. You’re also more likely to genuinely improve and grow if you tone down the harsh self-critique and pepper it with compassion. If you’re going to judge yourself, you have to do it reasonably!

· Higher Courage In Risk Of Failure

Lots of people are afraid of failure. Being kind to yourself can help to mitigate that. Calculating risk and reward well before diving into a venture is a good idea. But at the same time, you must accept that failure will always be a possibility with all efforts to grow. There’s nothing wrong with that, and being so afraid of failure that you refuse to try can stagnate you. Being able to step outside of your comfort zone is great for your mental health. You’ll become more confident in your abilities and less anxious in daily activities.

· Better Acceptance Of Self

Tons of people struggle with self-acceptance. When you’re kind to yourself, that effort becomes less of a struggle. You can love all your different parts and features if you look at yourself with continual acceptance and understanding through compassion. Being self-compassionate also improves your capacity to rely on yourself for intrinsic validation. You’ll be more focused on making yourself happy than on pleasing others to meet a norm or expectation.

3. It Increases Motivation, Which Helps To Improve Your Health

Improving health by eliminating the most common unhealthy risk factors works well. But there’s only so far that this goes! A lot of times, you need to be committed to maintaining positive health throughout your life. This commitment is also crucial in keeping the risk mentioned above factors away from you, especially if they involve vices.

This is why motivation is such an essential part of staying healthy. The trick is finding the correct type of motivation. Extrinsic forms, such as the opinions and praise of others, can work, but they’re not the best continual source of inspiration. When you rely too much on external motivation, you are not convinced to continue on your own. You’ll also start to bend and conform to what others want of you as you seek repeated validation.

On the other hand, intrinsic motivation drives you to want to improve yourself for your own sake. You want to grow, overcome struggles, and better yourself because you care about yourself. Research has shown that this benefits even the most complex personal hurdles. This contradicts the false concept that self-compassion is likely to be used as a way to excuse your negative behavior.

Your health can flourish when you have the right blend of intrinsic and extrinsic motivation coupled with being kind to yourself. You’ll want to be healthy because you think you deserve to be. You’ll want to live long and happily because you like being you.

This motivation from self-compassion further helps by:

Reducing the risk of unhealthy coping mechanisms, like substance abuse and gambling
Increasing healthy goal-setting, plan development, and engagement in health-related ambitions
Reducing the reliance on external rewards for health-consciousness, focusing on health for health’s sake instead
Forwarding long-term commitment toward maintaining various health-related goals
Increasing the desire to challenge yourself to greater, healthier heights

4. Improve Your Health With Mindful Behavior

Mindfulness is a powerful tool that allows you to engage with and acknowledge emotions without being swept up by them. It’s essential to stay grounded, avoid negative thought patterns, and develop a healthy way of reflecting on and processing information. It’s also a key component in self-compassion, meaning you can’t be kind to yourself without it.

Interestingly, the kinder you are to yourself, the more you become mindful. This creates a self-perpetuating, ever-replenishing cycle that research indicates is ideal for positive thinking. Most commonly, mindfulness on its own is known for its mental health benefits. For example, studies say it’s good for reducing anxiety, and other research has shown its improvement in body satisfaction. The American Psychological Association also states that it is effective in treating depression.

But in addition to all of that, mindfulness is also an excellent tool for physical health. That’s even more reason to be kind to yourself! Here are those physical health benefits:

· Stronger Immune Function

Believe it or not, mindfulness can make your immune system much more robust. It’s incredible what the brain can do when it’s in that mindful state! Research shows it can replenish T-cells in immuno-compromised patients, and further studies indicate faster wound healing.

· Better Cognition

Studies indicate numerous cognitive benefits stemming from mindfulness and mindfulness meditation. Even short-term training in these skills does the trick! You’ll enjoy better working memory, reduced fatigue for mental clarity, improved visuospatial processing, longer attention spans, and high executive functioning. Other research suggests these effects have even more positive implications by reducing the severity of neurodegeneration.

· Improve Your Heart Health

With heart disease being a significant risk for many in the modern world, mindfulness may be a way to combat that. Studies show that it can be an ideal way for those with heart disease to manage their symptoms and improve future prognosis. Those with issues like blood pressure can also benefit since research shows that mindfulness helps by lowering stress.

· Reduced Cell Aging

Cell aging is a natural process, but accelerated rates increase the risk of various diseases and mortality. Studies have found that mindfulness meditation can lengthen the size of telomeres. Telomeres are a kind of protein crucial in managing cell age, and protecting chromosomes. Even if mindfulness itself doesn’t do this, self-compassion, in general, has been linked in some ways to telomere lengthening. Research in this area is still growing, but it’s promising overall!

Final Thoughts On Some Ways Being Kind To Yourself Helps Improve Your Health

Self-compassion is a fantastic way to take control of your health, both physically and mentally. Life is full of ups and downs; ultimately, learning to be kind to yourself throughout your hardships is powerful! The fact that it can improve your health and well-being is merely a fantastic bonus on top of that.

4 Reasons Why You Should Write in a Gratitude Journal

June 5, 2022 by Kristen Butler

Journaling is a well-loved practice! It allows people to reflect on their days, preserve memories, and spend time on a productive hobby. Throughout history, you’ll find no shortage of people who kept diaries to organize their thoughts and process emotion. But why not take things a step further and up your game and write in a gratitude journal?

Gratitude journals are a method of cultivating higher levels of gratitude. They involve spending routine time writing down what you can be grateful for since you last wrote. They can be as simple as access to food and water and as notable as getting a job promotion. It’s a form of journal writing that encourages you to share positive experiences and express your gratitude for them.

But is there any point in journaling this way? It can feel a little silly and overly sappy when you’re not used to it, but its benefits are clear! Since it trains gratitude, it also provides all the positive effects of increased appreciation. Not convinced? Here are four reasons you should write in a gratitude journal backed by science!

1. It Creates Happier Emotions If You Write In A Gratitude Journal

When you write in a gratitude journal, you actively express positive emotions. You bring good thoughts to the front of your mind and focus on them. This naturally trains your brain to continually focus on positive emotions, even seeking them out in everyday life. Studies have long shown how good gratitude can make you feel! Here are some of the happier feelings that a gratitude journal can create:

· Happiness

We can’t leave out the most fundamental positive emotion! Gratitude increases overall happiness by boosting your satisfaction with life. In fact, it does so in a unique way, according to research. You see, there’s a concept known as hedonic adaptation. This concept shows that we resist pleasurable emotions and experiences over time. Things that once filled us with happiness tend to fade in effectiveness slowly. It can then require more intense, satisfying experiences to achieve similar satisfaction again. But gratitude isn’t one of those emotions! No matter what, appreciation continues to increase happiness over time, immune to the woes of hedonic adaptation!

· Increase Optimism When You Write In A Gratitude Journal

It’s only natural that you also think more positively when you look for more positive things in life. Studies show that the act of keeping a weekly gratitude journal results in a 5% optimism increase. Similarly, when you write in a gratitude journal daily, you boost optimism by 15%. This makes sense: the more you perceive good things in the world around you, the more you believe in the potential of your life. You see so much positivity, so you naturally think it will happen to you – and you’re right!

· Relaxation

Gratitude can help you feel less stressed out with life’s challenges. When you’re grateful for things, you don’t feel as bogged down by stressors as your focus isn’t on them. While not as effective as meditation, when you write in a gratitude journal, you help yourself relax!

· Resilience

Resilience, or the ability to bounce back from negative emotions and input, is aided by gratitude. While gratitude can’t make you immune to these bad experiences, it can help you cope. Research shows that those who have higher levels of gratitude have a more positive and proactive way of coping. They’re also more likely to experience growth through tough times, are less likely to develop trauma disorders, and are more likely to request help when needed.

2. When You Write In A Gratitude Journal, It Improves Your Social Life

Did you know that gratitude can work wonders for your social life? When you write in your gratitude journal, some of your grateful expressions will be directed at those in your life. These feelings you have towards them shine through. They also make you a more approachable person who radiates positivity. To get specific, gratitude journals can help your social life by:

· Making You More Selfless

Self-centeredness is the enemy of a healthy social life. Some degree of selfishness is acceptable, but being so focused on yourself that you neglect or hurt others is sure to kill bonds! When you’re more grateful, you tend to shift the focus to other things. You appreciate the people around you more than you spend time focusing on yourself. In moderation, this attracts great people to your circle! Plus, this selflessness is born from higher self-esteem, meaning it’s intrinsically rooted. You think better of yourself, so you’re not concerned with proving yourself or making others like you. You can be authentic and interested in others much more quickly.

· Helping You Make and Keep Friends

Being grateful to others is a great way to make a first impression. People draw closer to you when you express appreciation and let your positivity shine through via gratitude! Plus, that appreciation towards your existing friends makes them feel valued, deepening your bond. You’ll get closer to those in your life by showing how much you’re thankful for in your relationships!

· Reducing Feelings Of Envy

Envy can kill and smother relationships with unhealthy comparisons and toxic competition. Luckily, the more gratitude you feel, the less envy you experience. It’s hard to covet the things that others have when you’re appreciative of your blessings and theirs, after all. Research goes as far as to show that daily experiences of gratitude inversely affect everyday experiences of envy. This means that if you start being grateful today, you’ll already be less controlled by the green-eyed monster!

· Making You Friendlier In General

When you’re grateful, you can perceive kindness and positivity from others better. That which you perceive then radiates, in turn, from you. Because you see and appreciate friendliness from others, you’re more likely to provide friendliness of your own back outwards!

3. It Can Boost Your Career When You Write In A Gratitude Journal

Everyone wants to do well in their career. If you write in a gratitude journal, you may get that boost you’ve wanted! It sounds far-fetched, but it’s entirely true. Here are some ways that journaling about thankfulness can provide career improvements:

· It Improves Decision-Making

Making choices is constant throughout life but is imperative in your career. You likely have to make many decisions every day in your work environment. It’s a tiring endeavor, and many people automate it, letting their subconscious do the work for them. But when you write in a gratitude journal, you get to process your thoughts in a safe space. You get to lead with gratitude and its benefits, like optimism and confidence, which help you make wiser choices.

· It Improves Your Management Skills

This is a pretty hefty benefit, as management at an adequate level requires considerable skills. At its core, it requires utilizing multiple facets to coax the best performance out of a team. Criticism is a go-to option for many managers to keep teams in line. But that doesn’t always work! Specific, appropriate, and behavior-oriented praise is much more effective, but it has to be genuine.

When you write in a gratitude journal, you’ll likely take note of the things you appreciate about your team. Studies show that praising them in this honest, accurate, and timely way can boost motivation. Better yet, these types of gratitude don’t lose effectiveness over time and can continue to keep a team on-task long-term. In a work culture so often devoid of appreciation, you can promote improved management through thankfulness!

· Write In A Gratitude Journal To Boost Goal Achievement and Productivity

Everyone has goals in their career, but not everyone can meet them. It can be stuff to stay on track! Those who practice gratitude regularly often have better concentration and direction with their goals. This allows them to be more productive. Plus, focusing on gratitude will make you more intrinsically motivated!

4. You Don’t Need To Share Your Gratitude To Benefit From It

Gratitude itself has all of the benefits above. But gratitude journaling is a unique way to gain those benefits for a specific reason. That reason is that gratitude doesn’t have to be shared with others for you to benefit from them. You gain all these benefits just because you write in a gratitude journal, say studies, without expressing those thoughts aloud!

This is not to say that you shouldn’t express thanks to those in your life who deserve it! Instead, it serves to prove that journaling in this way has benefits for those who aren’t able to do so. You can write out detailed accounts of your gratitude towards people who’ve inspired you but never met, and you’ll still get excellent benefits.

The power of the pen in a diary is significant! You don’t have to communicate gratitude to experience it and appreciate it. So when you can’t express your thanks out loud, you can take comfort in a simple journal. You’ll understand those around you – and yourself – so much more, and that will speak for you while uplifting you in numerous ways.

Final Thoughts On Why You Should Write In A Gratitude Journal

When you write in a gratitude journal, you receive tons of mental, physical, and social benefits. The slow and steady training of a grateful mindset will only provide good things for you in your life and should be encouraged! You don’t have to journal daily, but writing at least once a week is a good start.

Are you trying to get into the habit of writing in a gratitude journal? Try leaving it by your nightstand, so you see it every night. You can also set the alarm to remind you to write in it. You don’t need to write a lot – just fifteen minutes of quiet contemplation is often sufficient! You should aim to write between five and ten things you’re grateful for each time, or more if you desire.

Many people think a gratitude journal should be deep and detailed. There’s an idea that it has to be thoughtful or insightful. But it’s just a journal for you to write down your thoughts, free of judgment, where no one will ever see them!

You can write things that are as simple or as detailed as you like. Shallow or deep, it doesn’t matter! At the end of the day, the benefits of gratitude speak for themselves. Writing in a gratitude journal may enhance your life and your appreciation of the world around you!

7 Ways Nature Can Be The Best Healer

June 5, 2022 by Lakeisha Ethans

Being outdoors in nature is so refreshing! It can be fantastic to connect to the world outside in such a close and personal way. But did you know that nature is more than just a refresher? It also has scientific benefits as a healer of various problems.

For years, experts have touted the healing effects of nature. It has been implemented in many recovery programs for patients from all backgrounds and with many forms of illnesses. Whether you face physical injury or disease, mental illness, trauma, or psychological distress, the great outdoors has the answer for you. Here are seven ways nature can be the best healer.

1. As A Healer, Nature Improves Mental Health

Those with mental health issues tend to get lost in their thoughts. They may constantly replay old negative thoughts or have a strong inner critic. In many cases, this is a part of a pattern of rumination or disordered overthinking.

Studies have shown that spending just ninty minutes walking in nature can reduce the risk of rumination. Rumination is a crucial symptom of depression and anxiety and tends to lead to adverse mental wellbeing. As a healer, nature can help to reduce the severity of those experiences by alleviating symptoms.

Going for a quick walk is all it takes to perk yourself up short term. And in the long run, regular nature exposure has clear benefits. In general, those who spend time in nature tend to feel happier and better. Research has shown that nature can improve general emotional wellbeing, leading to greater life satisfaction. It does so by expanding feelings of human connectedness, which encourages more positive thinking in life.

But this isn’t all that nature does for mental health! Spending time in nature is known to:

Reduce stress
Increase relaxation
Manage anger
Improve self-esteem and self-confidence
Boost mood
Forge more robust peer and social connections

2. It Encourages Exercise (One Of The Best Healers)

When you’re outdoors in nature, you’re likely walking or exerting yourself in some way. Even if it’s mild, this is a form of exercise. And exercise is known to be a fantastic healer, so you get benefits from them. For example:

Strength exercises, such as weight-lifting, can preserve motor function, say studies. Research says that they are also capable of benefiting those who are at risk of cardiovascular disease.
Cardiovascular exercises, as their name suggests, can provide significant benefits to the cardiovascular system. Those at risk of or recovering from cardiovascular diseases can heal through careful movement, say studies.
Moving meditation exercises, such as Tai Chi, can be beneficial to those dealing with cognitive impairment. Studies show its healing capabilities can extend to protecting or even halting further impairment.
General exercise improves immunity and speeds up the healing of wounds, says research.

Exercising in nature can also make you further enjoy your workouts. You’ll feel more energized and invigorated, so you’ll want to do it even more. This is beneficial to those who need to stay committed to exercise in their healing journey.

3. It Reduces Blood Pressure

Blood pressure, also known as hypertension, is a severe problem, and it’s a widespread one. The Centers for Disease Control and Prevention states that almost half of all US adults have hypertension.

In 2019, the organization’s research also found that over half a million deaths in America were related in some way to hypertension. This is made worse because high blood pressure increases your risk of stroke and heart disease. These two diseases are also the United States’ leading causes of death!

For many, high blood pressure is a constant, looming problem. That’s why healing from it is so important, and yet only 1 in 4 adults who have this issue have it under control. If only more people knew that nature is an incredible healer for hypertension, at the cost of just half an hour a week!

Yes, you read that correctly. Studies show that just thirty minutes spent outdoors in a park can be enough to control the hypertension of almost ten percent of those who have it. For those with more severe cases, more time in nature is needed, but the results are the same! The stress-relieving and exercise-inducing effects of being out in greenery work wonders.

4. It Strengthens Immunity

One of the critical ways that nature can be the best healer is through the immune system. After all, you can’t heal without solid immunity. Studies have shown how exposure to nature strengthens and reinforces the functions of the immune system. But how does this happen? Is it just a placebo?

There’s some scientific basis for this! Breathing in fresh air from natural environments means breathing in healthy airborne chemicals called phytoncides. Phytoncides are produced by plants as a means of protecting themselves against insects and pests. As such, this chemical has immense antifungal and antibacterial properties.

When you inhale phytoncides, your body naturally responds, increasing white blood cell activity. White blood cells play highly crucial roles in immunity. One essential type of white blood cell is the Natural Killer cell, often called NK. These cells kill various cells infected with viruses, tumors, and other problems. Just being in nature increases the efficiency and effectiveness of NK activity, leading to tons of immunity benefits that aid healing!

5. It Improves Sleep (An Essential Healer)

If you want to get a good night’s sleep, you need to look no further than right outside your door! Nature is highly beneficial in aiding sleep quality, say studies. Time outdoors can reduce stress and boost positive energy expenditure, allowing you to enjoy better rest. It can also make you more energized overall, so you’ll need less sleep to enjoy the best effects.

But how is sleep beneficial as a healer? As it turns out, it plays a pretty significant role in immunity and recovery, as research has found. Have you noticed that you feel terrific after a healthy sleep? That’s because sleep puts your body to work while you rest! One of the sleep cycles involves deep, restorative recovery, where your body does what it can to fix any illness or damage.

This deep sleep cycle requires healthy sleep quality to achieve. Interrupted sleep doesn’t allow the body to reach its restorative phase. On top of that, too-short sleep periods don’t let the body get to that phase of the cycle enough times. When you manage to achieve high-quality and consistent sleep, your body protects and energizes itself well.

During that phase, the body grows and repairs tissue, muscles, and bone. It also produces more of the components that the immune system needs to function. A lack of sufficient rest can lead to:

Injury inflammation
Symptom amplification
Diminished cognitive function
Diminished physical function
Emotional distress
Mood swings
Fatigue and exhaustion

How Sleep Can Become a Great Healer

For sleep to do its best work as a healer, you need a consistent sleep/wake cycle. This cycle stems from the Circadian rhythm or the body’s natural sleepiness and wakefulness for 24 hours. If you don’t have any sleep disorders, you’ll feel awake when the sun is up and feel drowsy as it goes down. It’s essential to maintain regular sleep patterns to get ideal results. You should aim to get 8 hours of sleep per night!

Other benefits of sleep are:
Improved participation in healing efforts
Faster recovery speed
More energy and reduced fatigue
Decreased levels of stress and anxiety
Long-term sleep habit improvement for long-term results
Stronger cognitive function

6. It Increases Awe

Few people realize the power of awe. It seems like a simple, isolated feeling, but it has vast effects on those around it. In fact, awe is often a tool in various forms of marketing and propaganda. That’s how effective it is for psychological states! So why not use that as a method for psychological healing, too?

Nature is one of the most potent ways to experience life-changing awe. Research has found that looking at beautiful, towering trees in forests can produce an incredible feeling of awe. These emotions were more substantial than what was experienced by those who look at tall buildings. But how can awe be a healer through nature? Well, it:

Attunes you to more significant concepts and the realization that the world is more significant than you
Reduces feelings of selfishness and entitlement
Promotes altruism, generosity, and helpfulness in you
Energizes you.
Reduces inflammatory bodily compounds, thus improving physical health
Increases the desire to socialize with others and form a community
Boosts general prosocial behavior
It motivates you to make changes in your life towards more positive directions
It makes you feel a stronger sense of purpose

For those healing from difficult times, nature can be a way to reignite a spark of awe within you. This can bring you back to life in surprising and enriching ways.

7. It Even Works Indoors

Going outside to access nature’s properties as a healer isn’t feasible for all those who are recovering. Some may not find going into nature to be accessible to them at this stage in their lives.

But there’s good news! While nature in person has the most benefits, you can still gain its positive effects from indoors! This can be done by:

Listening to nature sounds, which can help you recover from stress, according to studies.
Smelling scents from nature, which research says can promote better health and immunity.
Performing indoor nature events, like gardening, which studies show may provide similar benefits to outdoor events.
Viewing nature through a window, which can provide similar results as being outdoors, according to research.
Looking at pictures of nature, which studies say improves cognitive function.

Final Thoughts On Why Nature Can Be The Best Healer

Human beings were born into lands filled with nature as far as the eye could see. Over time, the modern world has decreased our overall interaction with nature. It’s a real shame, especially given nature’s many benefits!

Luckily, it’s not hard to get involved with nature in this day and age. So go to a park or forest reserve or buy some potted plants for your home. Spend a little time walking around a garden. Whatever you choose to do, you’ll be able to benefit from nature’s abilities as one of the world’s best healers!

5 Ways to Stop Apologizing Too Much

June 5, 2022 by Lakeisha Ethans

Is it time to stop apologizing too much?

When utilized well, apologies are powerful. A single sincere apology can prove your ability to hold yourself accountable. It can mend relationships and rifts between people by restoring trust. That’s a beautiful thing! But too much of a good thing tends to end up being harmful. Saying “sorry” constantly is a surefire way to damage relationships and harm yourself. Worse still, it can build up into a habit that’s tough to break.

If so, then here are five ways to stop.

1. Understand Why You Should Stop Apologizing Too Much

To stop a behavior, you have to get to its root. Only then can you examine the source, reflect on it, and find a way to change it. There are lots of reasons that you may be apologizing too much. Here are the most common causes, and if one fits you, it’s time to start working on it!

· If You Need to Stop Apologizing, You Might Be A Perfectionist

If you have impossibly high standards for yourself, every tiny thing that’s not perfect is a mistake. This habit leads to a desire to apologize for not meeting your impossible expectations continually. You might also do this because you fear criticism, which you may view as a stain on the perfection you seek.

· Misplaced Responsibility

For whatever reason, you feel responsible for what others do. This feeling may be a result of codependent relationships or due to past abuse or trauma. You feel the need to apologize for the actions of others, even when you have no part in them. You may even care about others too deeply and feel responsible for their happiness to some degree.

· People-Pleasing

You don’t want to be a burden to anyone, and you want everyone to be happy. Your constant apologies could be a way for you to try and stay on their good side and make them like you. You want to be agreeable and for everyone to get along, and you might even be frightened of conflict!

· Discomfort

Whenever you feel uncomfortable, the awkwardness eats at you, and you need to apologize to make it go away. You might not know what to say and therefore divert to saying sorry.

· Poor Self-Esteem

You always worry that you’re doing something wrong or that others dislike you. This feeling causes you to apologize to make up for your perceived inadequacies, even if they’re all in your head. You might also believe you don’t deserve anything good, leading to even further apologies.

· Anxiety

You always think the worst possible outcome may occur. As such, you apologize for unrealistic possibilities. You may also be extremely sensitive to everyone else’s emotions, so you anxiously apologize the second something seems amiss.

· To Make Yourself Feel Better

Although many apologies that assuage guilt are good, even studies that acknowledge this point out this fact. Saying sorry makes you feel better about yourself and fortifies your personal belief in your likability and morality. Even a sincere apology comes with a tiny bit of selfishness. That’s not necessarily a bad thing, but it can be overused for this purpose.

· It’s Just A Habit At This Point

You’ve apologized so often that it doesn’t matter what you’re apologizing for. You built the bad habit, and now it happens so automatically that it’s a struggle to realize you’re even doing it!

2. Build Awareness Of Why You Should Stop Apologizing So Often

Whenever you want to change or break a habit, a level of self-awareness is needed. The same goes for trying to stop apologizing too much. That’s why understanding why you have this habit is the first step, but there’s more work to follow!

You need to take note of the way you apologize and act accordingly to circumvent the bad habit. Here are some tips for building awareness in this domain:

· Take Note Of Why You Can’t Seem To Stop Apologizing

What situations or environments are you most likely to apologize in? Do the apologies flow from your mouth when you’re at work? Or do you do it when you’re feeling very stressed out? Knowing your triggers will allow you to be extra alert to catch the behavior during these times.

· Pause, Take A Deep Breath And Stop Apologizing

When you’re about to apologize, take a bit of a pause. Ask yourself why you need to apologize in this situation. Is it necessary? Have you done anything wrong? What are you apologizing for, exactly? Taking this short breather will give you the chance to catch yourself and replace the apology with something better.

· Think Of How It Negatively Affects You

Constantly apologizing is terrible for your social image and the way people view you. You appear less assertive and may even come across as weak. Research has found that this perceived lack of strength can get you passed over for promotions at work, especially if you’re a woman.

· Think Of How It Negatively Affects Others

Believe it or not, your apologies may be causing more harm than help to the people around you. Studies have indicated that apologies can make you feel more guilty and can even exacerbate pained emotions. This means that by apologizing, you could make those you’re saying sorry to feel worse! While you shouldn’t live life to people-please, if you often apologize out of guilt, this is helpful to keep in mind.

3. Flip The Script

Apologizing too much often happens on impulse. You’re so used to it that you offer a sincere apology when there’s no need for one. To prevent this impulse from wreaking havoc, you’ll have to flip the script. This means replacing the apologies with other phrases that can take their place in your mind. Ways that you can flip the script are by:

Changing the way you express compassion
Opting for expressions of gratitude over apologizing
Phrasing questions more mindfully and carefully

Need help conceptualizing those concepts? Here are some examples of replacements that you can use:

Don’t say, “sorry, I don’t understand.” Say, “Could you help me better understand this, please?”.
Don’t say “sorry for the confusion.” Say, “Thank you for catching that issue.”
Instead of saying “sorry to interrupt.” Say, “I’d like to expand on that.”
Don’t say “sorry for the inconvenience.” Say, “Thanks for taking the time to do this.”
Don’t say “sorry for complaining.” Say, “Thank you for listening.”
Instead of saying “sorry for the late response.” Say, “Thank you for your patience.”
Don’t say, “sorry to have to tell you this.” Say, “I know this is difficult to hear.”

What about script changes for the generic phrase “I’m sorry”? There are numerous alternatives to help you stop apologizing. If you didn’t do anything wrong or notable, you could use:

Excuse me
After you
Please, go ahead
Pardon?
Thanks for bringing this to my attention
Thank you for catching that error

4. Determine Things To Never Apologize For

While you break the habit of apologizing too much, it’s a good idea to have some blanket rules. One good practice is never to apologize for certain things. After all, there are some things that no one should ever have to say sorry for in any situation. Keeping those things in mind will be helpful for this rule. Here are some examples of things that you shouldn’t feel guilty about.

· Asking Questions

Asking questions, whether to learn or for clarification, is not something to be ashamed of. That curiosity is key to success and continual growth. Some people might try to make you feel embarrassed about your questions. Don’t let them make you feel guilty over something as good and productive as gaining knowledge!

· How You Feel

Emotions are things that you can’t control. They’re entirely natural. Apologizing for how you feel is to deny yourself permission to be human. Of course, how you react to those emotions is controllable. You can’t use your feelings as an excuse to be a jerk. If your emotions are the motivation behind negative behavior, you do have to apologize for that. But the feelings themselves aren’t things you should ever say you’re sorry about.

· Needing Time To Yourself

Many people have been conditioned to believe that taking “me time” is inherently selfish. But it’s not! Everyone needs time to be by themselves and with themselves. It’s how you can recharge and practice healthy, positive self-care. Stop apologizing for this very basic need. There’s no reason to feel guilty for taking care of yourself. After all, you’re the very best person to look after yourself!

· How You Look

You don’t owe anyone any sort of appearance apart from general decency. The way you look is just one face of who you are, and it’s not something you should ever feel bad for. Sure, there are dress codes to follow in certain places, but ultimately you should own your appearance!

5. Build Your Confidence–Then Stop Apologizing When You’re Guilty Of Nothing

A vast number of the causes of over-apologizing lie in low confidence levels. When you don’t have confidence, you lack self-esteem, set unrealistic expectations, and desire external validation to an extreme extent. This is why building yourself up can be the most powerful way to stop apologizing too much.

· Be Kind To Yourself

Whenever things go wrong, respond to yourself as you would to a friend. Be understanding and patient with yourself, like you would be with a loved one. Research has shown that self-compassion is closely linked to confidence, as you can constantly learn and grow instead of holding yourself back.

· Do Things That Scare You

Fears often stem from a lack of self-confidence. You’re afraid of failure and setbacks because you don’t believe you’ll be able to overcome them. Prove those thoughts wrong! Studies have found that confidence and the ability to face fears and take risks are closely linked. By fighting your fears, you’re able to prove your capabilities to yourself.

· Use Positive Self-Talk To Help Stop Apologizing

Positive self-talk is the use of mantras and positive statements to instill feelings of confidence. It involves countering your negative inner critic by reaffirming your strengths and capabilities so you can stop apologizing. According to research, this is a highly effective way to build trust! Whenever you feel that you can’t do something, confidently remind yourself of the many things you’re able to do. Name your great traits and your ability to do your best and learn from everything!

Final Thoughts On How To Stop Apologizing Too Much

Apologizing is something that should only be done when necessary. Doing so too much can harm you and your relationships, and it’s a mark of numerous deeper issues. If you find that you should stop apologizing, it’s a good idea to do what you can to unlearn the habit. There are healthier and more productive alternatives to constant apologies.

5 Ways Minimalism Helps You Save More Money And Live Meaningfully

June 5, 2022 by Lakeisha Ethans

Have you ever been overwhelmed by the number of things scattered around everywhere? Do you feel like you waste money on useless items but don’t know how to change that? Do you feel so caught up in consumerism, you can’t enjoy a meaningful life anymore? Perhaps it’s time to save more money by embracing minimalism.

If your life is too erratic, you might need a change of scenery. In many cases, trying to buy less won’t solve your issues as long as you keep the consumerist mentality. It would help if you had a full-on lifestyle change. And minimalism might be the option you are looking for. You might want to make sure that at the end of the month you’ll have more money in your pocket. Or you might want to focus on things that are more important than expenses. Whichever the case, read on to find out how minimalism can help you save money.

What Is Minimalism?

Minimalism is a design choice and lifestyle in which you use a limited number of simple objects but make the most out of them. Minimalists are determined to own only the things they need, the things that serve a purpose. They have everything they need for daily life without having clutter that they might need lying around. And they don’t have any useless things that they might become emotionally attached to.

While this is first and foremost about what you own, it can also be about who you are. Because they don’t have to worry about always buying stuff, they can focus on other things. Instead of budgeting for what they can get, they budget for what they can do. It makes life more meaningful for them because it allows them to focus on experiences.

The idea that more stuff makes people happy is a myth, or so do minimalists think. They value spending time building relationships rather than working all day to buy more. While they recognize that there’s nothing inherently wrong with material stuff, they see minimalism as a way to achieve freedom. To not be pinned down by debt or worry over paying bills over bills means to be free, in their opinion.

Five Ways Minimalism Helps You Save More Money And Lead A Meaningful Life

If you need to trim your expenses or are sick of having clutter all around you, minimalism might be the thing for you. Read on to find out how to implement it and how it can help you financially.

1. Shopping For Quality Rather Than Quantity

This might be the fundamental tenet of minimalism: you should always strive to purchase qualitative items rather than having more. In other words, you need to be intentional with your purchases.

Let’s say you have an office job, and cooking isn’t one of your hobbies. While you might be inclined to fill your kitchen with gadgets, that’s not necessary. If you’re not interested in cooking something fancy, you will never need an asparagus steamer. Make sure that what you get has value for you. If you spend a couple of hundred bucks on a kitchen appliance, you better be sure you get a lot of uses out of it.

This applies to all aspects of your life. Don’t get a dozen shades of lipstick if you know you’ll never use them. Don’t get a ton of pillows just because they look pretty when you know you’ll never display them. The list goes on. This way, you can be intentional with your purchases and make sure you get every dime out of an item.

Along with being intentional, you have to look for quality. If you don’t cook a lot, that doesn’t mean you should get the cheapest pan possible and change it every month. You’re just going to waste money. Buying something more expensive is worth it as long as you know it will last you years.

If you calculate the price per use, something seemingly cheaper might end up being more expensive. That’s not to say that there aren’t moderately priced items that also last a long time. It just means you should do your research and figure out an approximate price peruse. And if you need to splurge a little, you can do it if you’re confident that the item has the quality you need.

If you’re concerned with the environment, buying fewer things that last longer will cut down on your waste.

2. Cut Meaningless Expenses

If you live a chaotic life, chances are your savings account isn’t too happy with your decisions. While some people might be ok with this, most people want to save more money if they can. Cutting down on meaningless expenses is the easiest way to start.

The average American spends about $18,000 a year on meaningless purchases. Try to go over your budget and bank statements, and pinpoint what you can cut down on. If you buy many plastic bags for groceries, you might want to get some reusable bags and cut those useless expenses. Either cut some items entirely out of your life or replace them with more inexpensive alternatives.

If you can do something yourself, you should do it. Let’s say you always get caramel macchiatos from Starbucks. And they might be delicious. But with some coffee, milk, and caramel syrup, you can replicate them at home. You can save you two to five bucks every day. This is also true for food, clothing altering, and so much more.

It doesn’t mean you can’t enjoy your favorite coffee from a cafe once in a while. It just means you shouldn’t get complacent and rely on someone else doing things for you. If you can do something, there’s no reason you shouldn’t.

3. Invest In Reusable Items to Save Even More Money

Single-use items might be the most manageable unnecessary cost to miss. People are so used to getting plastic bags, water bottles, and so on, they don’t even notice the money leaving their savings accounts. But investing in reusables will do wonders for your savings.

Reusables are a reliable and financially conscious alternative to many single-use items. And you would be surprised to see how many things you can replace. Recipients are the first thing you should consider changing up. Get a water filter and a reusable water bottle instead of buying bottled water every day. Get a reusable coffee cup. And the list goes on. In general, whatever you have that is plastic is replaceable with reusable in some way.

Another way to replace stuff is to consider what old items you could reuse. That old tote bag from the back of your closet could become a perfect grocery bag. An old t-shirt can become a cleaning rag. You can upcycle a lot of things if you use your imagination.

Taking these steps will help you trim your expenses and save more money. And they are sustainable alternatives.

4. Invest In Experiences

One way to make the most out of your money is to invest in experiences rather than material possessions. Once you start focusing on doing things rather than having things, your life will become more meaningful.

If you choose to go on trips, you will create memories that are much more valuable than the things you have. Buying the latest gadget will only make you happy for a short period. As soon as a newer, better device comes out, you will be pressured to buy it. So, it creates a vicious cycle in which you constantly need something newer and better.

But experiences focus on what you see, feel, and do, not what you have. Going on a trip in Bali can be just as valuable as going on a road trip close to home. At the core of these experiences are your genuine wants, not the wants imposed on you by aggressive advertising. Experiences are also about connecting with people. You create strong bonds, and you have memories that will last a lifetime.

This can save money in some cases. Even if it doesn’t, it alleviates the pressure of having to spend every dime on things that don’t make you happy. And what you get out of your investment is much more valuable. This way, it can help you find real meaning in your life.

5. Have A Long-Term Focus on Saving More Money

If you embrace a minimalist lifestyle, you will experience a shift in mentality. This lifestyle encourages a long-term focus that can help you balance your spending.

One change that happens often regards the size of people’s homes. Someone focused on the short-term will want a big, fancy house because that’s the societal goal. But people focused on the long term will get a place the exact size they need. That’s not to say there aren’t minimalists who have bigger homes. But that’s because that’s what they need. But, as people declutter, they switch to smaller spaces because they don’t need anything more. This saves a lot on rent and maintenance costs.

Another example of long-term focus is minimalists’ ability to let go of things they don’t need anymore. Most people have a hard time letting go of some stuff. Even you might have an old jacket that you keep because maybe you’ll use it again someday. But minimalists know that it’s better to let someone else use it and make more space in their closet for something else. That’s why they tend to sell the things they don’t need. This way, they make more money and declutter their space.

Those are just two examples of long-term thinking. But there are many instances where this happens.

Final Thoughts On Ways Minimalism Helps You Save More Money And Lead A Meaningful Life

If you want to make sure you can save more money, you might want to embrace minimalism. This lifestyle is all about keeping things simple and being intentional with your spending.

It incentivizes a mentality shift in people that makes them value experiences over material possessions. Instead of having a dozen pans, you should get a couple of outstanding ones. Rather than buying plastic bags for all your groceries, get a tote bag. Finally, instead of always buying bottled water, use a reusable bottle. These changes will help you spend less and live in a clutter-free environment. And, the less you worry about spending and clutter, the more time you have to create memories and connections.

5 Subtle Signs Your Relationship Will Stand The Test Of Time

June 5, 2022 by Lakeisha Ethans

Have you ever wanted how to figure out if your relationship will withstand the test of time? Do you ever wish there could be a way to make sure you are fighting for something good?

All relationships are drastically different, and it could be hard to compare them sometimes. If you don’t have a vantage point, it can become difficult to assess whether the situation is good. But that’s the beauty of it all.

Every relationship is unique. Sometimes, you need to have some signs that make you feel sure you’re in for a long time. Fortunately, some signs apply to all relationships that can show you just that. Read on if you want to find out whether your relationship will stand the test of time.

How Does A Strong Relationship Look Like?

People often think of solid relationships as being comprised of two people who are always side-by-side. And that’s just one of the first misconceptions. Having kids, a house with a white picket fence, and looking happy at all times are other signs commonly associated with healthy relationships. But that’s not always the case.

That stereotypical idyllic portrayal doesn’t necessarily point towards a strong relationship. But what does one look like? According to relationship coach Jennifer Howell, a strong relationship is a safe place for everyone involved. You know the connection is stable when you can communicate your wants, needs, and boundaries.

Make sure that, first and foremost, you have a strong relationship. If you want to drag out a toxic relationship, maybe it will last the test of time. But it will only cause you suffering. A toxic relationship will take a toll on your mental and physical health. It can increase anxiety, lead to insomnia, and even impact your heart in a literal sense (increases risk of heart attacks).

As you might well know, you can die from a broken heart. Ensure you have a healthy relationship before focusing on how long it will last. Mary Jo Rapini, a licensed intimacy psychotherapist shares this sentiment.

5 Signs Your Relationship Will Stand The Test Of Time

According to a study from 2019, being in a high-quality romantic relationship is associated with an increased quality of life. That’s precisely why people should be single rather than in an unhealthy relationship. But if you are in a healthy relationship, how can you tell it will last a lifetime?

1. You Are Friends

This first one is a bit of a cliché, but it’s the most common sign. People involved in the most vital relationships are friends before anything romantic ever happens. And, if they can stay friends through everything, they’re in for the long run.

The alternative to a friendship-based relationship is a passion-based relationship. And, while passion is necessary, it doesn’t allow for something to develop and grow through the ages. This idea is consistent with research showing that relationships based on compassion and friendship are more satisfying and last longer.

Passion can fade, and when it does, you are left with a shallow relationship. Desire will dissipate at the first bump in the road, and the relationship will crumble. But, in a friendship-based relationship, compassion will keep you together even when times are hard. Another study shows that couples married for over 15 years will list friendships and understand why they lasted. They suggested that it is important to like who your partner is to have a meaningful connection.

Make sure you are friends with your partner before you start dating. This way, you will know you are together for something more than looks. A friend is someone who you like spending time with. You share common values, take care of each other and trust each other.

Friendships create strong emotional bonds. All these qualities are essential pillars for romantic relationships as well. If you add passion and intimacy on top of that, you can make sure your relationship will last.

2. You Have Shared Values

Opinions and a difference in desires can be absolute deal-breakers in an excellent relationship. While you can make it work with someone who sees back when you see white, it will be challenging. But if your values and road in life are similar, you will get each other, and everything will be smooth sailing.

All relationships are different, with different people having different needs. But it’s essential to find the one who can fulfill your needs. A person who wants to travel and have a career can’t make it work with someone who wants to live the suburban dream. If at any point you feel like your relationship is like a game of tug-of-war, chances are you won’t pass the test of time.

If you feel like you and your partner are always on the same page, you are meant to be. Therapist Jim Seibold believes that if partners have similar end goals, they’ll be fit to endure any obstacles. This way, you won’t be separated by a difference in desire. When you don’t share values, you have to waste time trying to work through fundamental differences. This doesn’t include small preferences.

It’s only a sign when it comes to core values. Mutual respect and compassion are still necessary, no matter what. Don’t think you won’t have to make compromises; you definitely will. But if your core values align, you have a strong foundation to build upon.

3. Fighting Fair Can Help Your Union Withstand the Test of Time

The most enduring relationships are those in which you don’t avoid fights but use them to empower your connection. This ability is something most people aren’t aware of. In many people’s heads, an argument is inherently a bad thing. But that’s not always the case.

Strong couples know that fights are inevitable. From the minor things, like someone forgetting to get bread, to big, life altering-events like deciding whether to move. People always have disagreements. That’s just human nature. The question isn’t whether they take place but how they take place.

The couples who have lasted the longest are the ones who understand that conflict should be used to their advantage. Additionally, they know how to conduct themselves in heated situations. Family therapist Winifred Reilly says that a good sign to look out for is that no matter how hard times are, nobody gets nasty. When they don’t pile on unrelated stuff, blame you, and instead, they try to get to the bottom of everything, they’re a good one.

In times of struggle, these people will know how to see through the fog and find a way to grow after fights. They learn to give when they need to and take when they need to. Their relationship is based on compromise. Even though they fight, they still look out for each other’s needs. That’s how they can take the fight and get something good out of it. They might learn a lesson they can apply to make the relationship stronger. If you and your partner have this dynamic, your connection will last the test of time.

4. You’ll Pass The Test Of Time if You Bring Out The Best In One Another

Some people might be great apart, but horrible together. Sometimes, when people couple up, they risk bringing out the worst in each other. From kind, happy, understanding people, they might become stressed, snappy, and a pain to be around.

But in other cases, the exact opposite is true. A relationship that will last time is when people bring out the best in each other. The right person for you is the one that inspires you to become better, even when it feels hard. They make you feel like giving up is not an option, that working on personal growth is always important.

This also happens when people accept each other fully. They become their best versions because they feel comfortable in showing who they are. They feel safe enough to be vulnerable, let their partner in, and learn. You don’t feel scared of how they react when you ask for their help; they will give it to you no matter what. It is a strong relationship based on mutual respect.

5. You Never Stop Dating

The dating phase before you settle into a committed relationship can be the most fun time. But as your relationship develops, some people tend to date less and less proactively. They don’t go on dates anymore and don’t surprise each other. But the people who still go out often are in for the long run after tens of years.

These little acts of affection keep your relationship fresh at all times. If you go on a new date or adventure, you will never get bored every couple of weeks. Don’t slip into a routine, and don’t be content with comfortability. Remember, romance is essential for a long-lasting bond. If you see that your partner goes out of their way to keep everything exciting, you’ve got something good going.

The time you spend together because you go on dates, walks, or just to do things together will be a game-changer. You will keep learning about one another, and this will create a more profound understanding between you. Communicating and having fun are critical for a stable and robust bond.

Final Thoughts On Signs Your Relationship Will Stand The Test Of Time

A relationship might seem strong, but that doesn’t mean it will last forever. And it can be challenging to know if this great thing you have now will always be with you. Relationships are all unique, and every couple has different relationship challenges.

It might be frustrating not having a clear guideline you can follow to make sure everything goes well. But you shouldn’t follow someone else’s relationship; you have to focus on your own. Even if that’s the case, there are still some signs you are in for a long run with someone. Open communication, compromise, and a solid emotional bond are the core of a relationship that will last forever.

If you have all that and add some excitement to the bond, you will overcome every challenge you might face.

4 Subtle Traits Of Emotionally Unstable People (And Ways To Fix It)

June 4, 2022 by Lakeisha Ethans

Have you ever struggled with being all over the place emotionally? Or do you know someone else who’s dealing with that? Do you wish you could find a way to help yourself or other emotionally unstable people?

Emotional instability can be difficult to deal with, especially when you don’t know the signs. The behaviors of emotionally unstable people are erratic and unpredictable at times, so you have to be prepared to manage them. If you want to learn about some traits of emotional instability, keep reading.

What Is Emotional Instability?

Emotional instability (or affective dysregulation) often refers to the psychological condition that makes people experience rapidly changing moods. Strong emotions are felt by the people who suffer this condition. They might start uncontrollably laughing or burst out into tears. According to Ashley B. Hampton, Ph.D., it is centered around unpredictability in emotions and reactions to events. While most people experience a wide range of emotions, most people can manage them. But people who struggle with emotional instability will react to them in powerful ways.

The people struggling with this will also suffer from disruptive patterns of thinking. This mental illness can make them experience unusual things, feel out of place. And they are often bothered by upsetting thoughts.

Emotional instability is a psychological state that can occur to anyone. It is associated with mental illnesses like depression, anxiety, and trauma. The most extreme form of emotional instability can become a disorder. Best case, if you have mild symptoms, it means you have a personality with borderline traits.

Emotionally Unstable Personality Disorder (or Borderline Personality Disorder) is a personality disorder that causes emotional instability. It can cause many complications if left untreated. It can make you feel like you’ve lost control of your thoughts and emotions. You go through highs and lows that affect your health and make it difficult to connect with people.

The causes of EUPD are unclear. They seem to involve genetic, neurological, and environmental factors. Symptoms can develop as a result of not receiving the nurturing they need. It has been shown that it occurs more often in people who have an affected relative. Women seem to be three times as likely to have it than men. It is less common in order people.

4 Subtle Traits Of Emotionally Unstable People (And Ways To Fix It)

EUPD requires medical attention and close observation. Moreover, the signs might overlap with symptoms of other disorders, especially because some symptoms are less noticeable.

1. They React In An Unexpected Way

People who struggle with being emotionally unstable can sometimes react in unpredictable ways. Not only are the reactions are unexpected, but they also respond in inappropriate moments.

This can look like someone laughing in a tense moment, crying out of the blue, etc. This happens because the person loses control of their emotions. They can’t manage what they feel and when they feel it.

This happens because of dichotomous (all-or-nothing) thinking. They can rarely see the nuances in situations, which leads to splitting (inability to maintain a cohesive set of beliefs). One day they might think something is fantastic, and the next day they feel it is the worst ever.

Watch For Extreme Mood Swings In Emotionally Unstable People

If they experience rapid mood swings, they will have issues with self-soothing. Sherry Cormier, Ph.D., explains they lack the skills to calm themselves down. They can become overly reactive and respond to the slightest stimuli. They feel everything more intensely. That’s why their reactions might seem exaggerated at times. In their minds, it is appropriate, even though it doesn’t meet social expectations. But that’s just because they find everything hard to process.

People experiencing instability are also very impulsive. It takes a lot for them to take a step back and reflect. It’s much easier to act on whatever thought crosses their minds. They might appear to have poor coping and problem-solving skills. While being a little impulsive isn’t life-shattering, emotionally unstable people take it to the next level. They might break up with their long-term partner without notice, quit their job, and do other similar things.

Being empathetic and compassionate is the best way to help someone in this situation. Emotionally unstable people have a tough time controlling their emotions and are also tired of dealing with extremes daily. Please don’t make them feel like what they’re going through isn’t valid. That’s only going to make them think insane and isolated. Instead, focus on accepting them for how they are and soothing them when they’re going through mood swings. If you see that this behavior is a recurring theme, you might want to consult a specialist.

2. They Experience Rapid Shifts In Mood

Emotionally unstable people are prone to experiencing mood swings. But not just your run-of-the-mill mood swings; full-blown going from an extreme to another in a split second.

While all people get moody sometimes, it can feel like a rollercoaster of emotions for those who are emotionally unstable. They can get triggered by any little thing. A weird look from someone might set them off quickly. Sometimes it’s because they interpret something wrong, and they can get affected.

They can go from laughing and smiling to in a puddle of tears in a few minutes. And because they mostly experience extremes or numbness, the swing is quite visible. This greatly affects their well-being, as they have to feel opposing emotions quickly. They might even give up and go into states that some would describe as psychotic in some cases. This can shock the people around them. But it’s important to understand that you shouldn’t be afraid of the people battling this. Emotional instability is an enormous burden, and these mood swings are common.

If you see someone going through rapidly changing moods, be there to support them. Don’t get weirded out, don’t judge the person, and certainly don’t leave. Try to stay there and offer your emotional support. Get them what they need to calm down. In some cases, medication might help to keep them at a baseline. And if that’s not enough, therapy sessions might be a good try.

3. They Have Unstable Or Shallow Relationships

In many cases, emotional instability develops due to a lack of parental nurturing during a child’s early years. This can be neglect, abandonment, abuse, and more. It is because of this that they have unstable and shallow relationships later in life.

Emotionally unstable people are afraid they will be abandoned. Whether it is because of trauma, or other factors, that fear is real, making them shut themselves off. Additionally, they have to struggle with having a poor self-image. All of these factors create toxic behaviors.

Emotionally unstable people are known for being low on empathy. Their feelings are so much to handle that they must shut themselves off from feeling more. The fact that they have a poor self-image also makes them project their insecurities on others. Because they mostly feel extremes or nothing, most relationships they have are shallow. They are indifferent about those people and probably hang out with them because it benefits them somehow.

Emotionally Unstable People Have Instability

In the cases when the relationships aren’t shallow, they are very unstable. Because they’re afraid of being abandoned and isolated, they can desperately cling to certain people. They tend to idealize people and hold them to unattainable expectations. They are terrified of rejection, so they will cling to you for dear life. Because of their instability, they swing between admiring and denigrating people. And anything can set them off. They are so easily hurt or insulted that one wrong step might make them mad. This is why relationships can become very rocky. If you’re in a romantic relationship with an unstable person, don’t be surprised to break up and make-up often.

If you notice any signs, try to have their best interest at heart. Your relationship might be shallow and unstable, but they might still need you to guide and help them. Be close to them, but not too tight. If you see that they start to idealize you, pull back. If they don’t get the treatment, they won’t be in the right place to have serious relationships.

4. They Run From Their Problems

As a result of low self-esteem and inability to control their feelings, emotionally unstable people tend to run away from their problems. They fear commitment and responsibility, so they often decide to detach from any promises they make.

If they have to fix something in the house, they procrastinate as long as possible. They don’t care about everything being in order, and sometimes they don’t have the energy to fix everything. Their whole lives are so chaotic that they don’t know how to escape them. And they keep putting themselves in new, more chaotic situations.

Sometimes they don’t even acknowledge they have an issue and don’t listen to anyone trying to help them. If you suggest they change something, maybe get their finances sorted out, they’ll freak out and think you’re looking down on them. This, coupled with low empathy, makes them refuse to admit that they must deal with certain things.

If you’re dealing with someone like this, try offering them a helping hand rather than pointing out their flaws. Boost their morale, don’t just go around judging them.

Final Thoughts On Subtle Traits Of Emotionally Unstable People (And Ways To Fix It)

Having to deal with emotional instability can be maddening. So, if you know a person dealing with this, all you can do is be there for them to offer emotional support.

They have to deal with so much daily, from mood swings to acting weird, and running from their problems. They go from one emotional extreme to the other in a split second. In severe cases, this can even become a personality disorder. As a friend, you can be supportive and help them calm down when they’re feeling suffocated by their emotions. You can suggest they go to therapy and try CBT or medication if things worsen.

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