7 Simple ways for healthy coping

Whenever you feel stressed out/off center, it is always better to address it quickly rather than to prolong it. Train yourself to be more in tune with yourself  to recognize any signs of stress. Why accumulate anything that doesn’t help. Right? Am sure we all know these ways of coping but a reminder never hurts and there’s some value in seeing it all in one place.

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Find your way out of stress. (Winter storm Niko-Feb 2017)

  1. Exercise – Any form of exercise for 20-30 minutes will help you kick in those endorphins!
  2. Spend time in nature – Walk in the woods or sit by a lake/ocean. Use an app for sounds of nature ONLY IF there is no option for you to go outside.
  3. Talk to a friend who won’t judge you- I am sure you have at least one such person in your life. Please remember that texting cannot be the same as picking up the phone and talking or meeting someone in person. You can also talk to your furry friend.
  4. Prayer/Meditation- Connect with something higher than you and release your worries
  5. Watching videos which make you laugh/smile. Ex: Cute pups/kittens/comedy shows
  6. Art- Don’t worry if you aren’t a painter, just splash some colors or dance freestyle connecting to the music
  7. Journaling- This can be a notebook or even a video/audio journal. Two things I did as a kid and at times even now – Speaking to the trees around me and having a dialogue with myself as if someone was interviewing me.It works for me!

Find out what works for you and USE IT!

 

7 simple rules to practice self-love

Since we are still in the ‘Love’ month of February I wanted to share these 7 simple rules to show some love to our ‘Self’. After all, we can only share what we have.

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Practicing Self Love

  1. Wear an outfit that makes you smile and or wear make-up that makes you smile J
  2. Eat well- Recognize the foods/drinks which make you go off balance.
  3. Make time for what makes you happy.
    • This could be prayer/meditation/ time with nature/me time. Me time could also be time for painting, journaling, dancing etc.
  4. Get your body some exercise – experiment with dancercise, rock climbing, hiking, biking and find out which form of exercise you actually look forward to.
  5. Allow yourself time to not ‘do’ anything and just be. This can be for 5 minutes or 15 minutes depending on how long you can give yourself. If not doing anything drives you nuts then simply curl up in your bed and take a nap or get a nice bubble bath.
  6. Pay attention to how many hours of sleep is ideal for you. You would know this by the fact that you don’t need an alarm to jolt you up in the morning.
  7. Set boundaries with people at work, with relatives, with friends etc. Start saying NO to those situations/people who drain you out. Respect your life enough to leave work on time most days where you feel like you have a life beyond work.

 

7 Simple Nutrition basics I follow

I must admit that it took me a couple of years to sensitize myself to these basics in U.S. where all the good and the bad is available at once in your local grocery store. These rules improved my physical and mental well -being by 70-80%. Hope this helps someone else who is searching for info.

  1. When buying processed foods if the nutrition label has ingredients that you can’t understand or relate to, your body can’t either. Ex: Butylated Hydroxyanisole (BHA), Sodium Benzoate And Potassium Benzoate, Tertiary butylhydroquinone (TBHQ)
  2. If a nutrition label has more than 3 ingredients that you can’t pronounce, you can probably do without it.
  3. Eat whole foods instead of the market ready processed alternatives. Ex: Eat whole oranges instead of Orange juice which perhaps doesn’t even have much nutrition value and instead has unwanted sugar in it.
  4. Avoid anything with High Fructose Corn Syrup, hydrogenated oils, bleached flour.
  5. Buy Cooking Oils that are packed in Glass jars instead of plastic. You don’t want the plastic by product in your oils..do you?
  6. Eat good fat and avoid fat free is you can. Good fat doesn’t include fried foods..sorry peepsL It includes Grass Fed Ghee, Avocadoes, Olive oil, nuts etc. Fat free is good when you buy non organic milk since most toxins travel through fat into our blood. Fat is the most stable form of energy for our bodies.
  7. Corn and Soy are some of the favorite ingredients used by the processed food industry and are genetically modified more often than not. I avoid them as much as possible except for when I want to relish some tortilla chips every once in a while.

I have listed a few resources that I found helpful on the resources page.

My best to you,

Pooja

7 simple ways to enhance your Self Esteem

1)      Stop the harsh inner critic and make way for mistakes

  •  You do not need to be perfect for anybody. We let a lot of people influence our lives and believe it or not they become our inner voice. Sadly enough, not all of these are loving voices.

2)      Learn to say NO

  • Understand your emotional, physical and mental boundaries. Respect yourself enough to say NO to requests or assert your disagreement. People pleasing is one of the fastest ways to get into a vicious cycle of hurt, blame and burn out.

3)      ME time

Self love

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  • Give yourself some time in a day/week where you engage in an activity that helps you recharge/rejuvenate. It could simply be an hour of listening to your favorite music, taking a walk, etc.

4)      Stay away from Toxic environments

  • You know it when a certain friend, relative does not mean well for you. Try and limit your time with such people and environments where you do not feel loved/respected.

5)      Reframing your criticisms

  • Find a way to reframe the critical remarks you subject yourself to into statements that are loving, affirmative and non-judgmental. For example: Criticism: I just cannot do anything right.  Counter this statement with a fact saying: This is not true since I was recently complimented at work for my presentation. Reframe: I am generally good at work and just need to improve on my report making skills.

6)      What’s in your goodie bag?

  • As you spend time collecting all the negative remarks, make an effort to identify atleast 3 good things to counter one negative remark. Any and all the compliments you have every received need to be respected. Learn to pat yourself when you have kept your calm during a stressful situation or kept your commitment towards ME time.

7) Enhance your inner dialogue using affirmations.

One of the easiest ways is to begin with using the stem ‘I am’ followed by any thing you wish to grow in yourself.Remember to repeat this as often as you can. No harm repeating the good stuff, right? We have enough of negatives coming our way and most of us aren’t kind to ourselves.

Ex: I am loved.

I am beautiful.

I am successful in achieving my goals.

I love my job.

The road to Loving and Respecting yourself begins with making room for understanding and accepting yourself with a kindness that you would extend to a friend or your child.

Happy Self Loving:)

Mind-Body connection: According to Energy Medicine, the third chakra  located in the solar plexus region governs self esteem issues, our comfort/discomfort with our personal power, choosing to blame or assume responsibility and move forward. It is yellow in color. The physical organs connected to the health of this chakra are liver, gall bladder, pancreas, diaphragm, spleen, stomach and kidneys.