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Managing a Panic Attack After a Divorce

A panic attack is characterized by uncontrollable, excruciating anxiety, bewilderment, and a terrifying fear of dying. Despite the fact that there is no physical injury done to a person during an attack, this is not the truth.
Having a panic attack leads a person to feel as though the world is falling around him, and he loses control of his mind and body, according to D. Francesetti’s definition of the condition.

Managing a Panic Attack after Divorce — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Divorce anxiety and panic attacks, dread of death, suffocation, concern about being the object of hatred, and loneliness are some of the most prevalent symptoms mentioned by persons who have had a panic attack, according to the Mayo Clinic. Due to rough consequences for the mental health of women, some states have implemented a special procedure you can learn about by googling online divorce, e.g. online divorce New Mexico.

What is a Panic Attack?

A panic attack occurs when a person has a rapid, unexpected surge of dread and body reactions, and it is defined as follows: When a panic attack occurs, the symptoms usually peak within five to ten minutes and then lessen quickly after that. As a result, a panic attack occurs and then subsides without posing any serious risk to one’s physical health. However, panic attacks may make even a few minutes feel like an eternity to someone who is suffering from them.

Such a sharp attack of fear reaches its peak within a few minutes and may manifest the following symptoms:

- Fear of losing control or death
- Rapid heartbeat
- Shortness of breath
- Feeling of tightness in the throat
- Sweating
- Tremor
- Chest pain or discomfort
- Nausea, abdominal discomfort
- Dizziness, loss of balance
- Disorientation
- Numbness in the extremities

Panic attacks can be triggered by a variety of factors including heredity, stress, traumatic life experiences, emotional temperament, changes in certain areas of the brain, smoking, or excessive caffeine use.

What to Do When You Have a Panic Attack

It is conceivable for a person to suffer a panic attack while at work, on public transit, or in any other situation when they are exposed to danger.
In order to overcome a panic attack, it is recommended that you perform the “Breathing 5” exercise:

- Take a breath on a count of 5.
- Hold your breath for 5 seconds.
- Exhalation on a count of 5.
- Repeat 5-8 times.

The technique of “here and now” is equally beneficial. An individual who is experiencing severe but unfounded concern may benefit from the solutions described here:

- Touch three objects, feel their shape, texture and temperature.
- Look at 5 random objects and think about each one separately.
- Try something to taste or drink.

How to Get Rid of Panic Attacks

Panic attacks might persist anywhere from two to three months before they are no longer present and gone for good. The need for long-term treatment on all five levels of the psyche is essential. These levels include cultural, social, psychological, psychic, and biological in nature. For the record, all five stages of personality disorientation were not caused by organic changes in a person’s situation but rather were impacted in the following ways.

1. In the first instance, the client is confronted with a truth that is outside of the framework she knows and accepts, and which she is unable to change on a cultural level. In our instance, the news of her husband’s dishonesty and deceitfulness came as a shock to her, and she was unable to take any action against him.
2. The client comes into contact with a new individual she is not ready to meet on a social level, as well. In our client’s instance, the discovery that her spouse was having an affair with another woman was a traumatic experience. And as a result of this, she was unable to take any action.
3. Whenever a client finds herself in an unfamiliar environment for which she is unprepared, she suffers a sense of disorientation that is the outcome of a clash of values. It was our client’s husband’s desire to divorce her and marry another woman that was the root of her anguish.
4. It has been shown that the repercussions of unfinished acts are associated with mental disorientation. It happened in our case when the client wanted to communicate her dissatisfaction to her spouse, but he “ran away,” denying her the opportunity to do so.
5. Following an aborted pregnancy, there was a state of biological disorientation. Accepting one’s feelings as well as one’s body as a physical thing are lessons learned in therapy.

There can only be one piece of advice made, and that is for a specific course of psychological counseling (psychotherapy). You are dealing with a significant situation, but you may start by concentrating on returning your current condition to normal. If you do not seek therapy and adhere to a treatment plan, you may develop a panic disorder within a year or two after seeking treatment for it. Make a decision on how you want to live your life. If the drug is prohibitively expensive, it is not reasonable to expect that it will be of use to you.

If you approach your husband about providing financial support for the hire of a psychologist, he may be willing to aid you in your endeavor. It is very appropriate to want anything of this nature. You’ve become ill as a result of your toxic relationship and your husband’s mental health concerns, according to your doctor.

Authors Bio

Matthew Ellington has years of experience working with different types of legal documents and writing about Family Law for educational purposes. Currently, he is working at OnlineDivorcer company, where he is writing blog articles about divorce and divorce cases. In his free time, he likes roaming the streets of New York with his Olympus taking photos of the best spots in the city.

Does Having a Mental Health Disorder Mean You Need Treatment?

Mental health is the membrane for doing the communication, learning, thinking, emotions, and self-esteem part. Mental health is also a primary key to personal, emotional well-being and contributing to community or society. So many people have a mental illness, but they are not showing and talking about it, despite having several mental health treatment options.

But mental illness is nothing to be regretful of, it is a medical condition just like diabetes and heart disease. And these mental issues can be treated very nicely and properly. So many professionals are understanding and expanding how the human brain works and treatments that provide people to control or manage these mental health conditions successfully.

Does having a mental health disorder mean you need treatment? — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Mental illness does not separate. It can affect anyone regardless of gender, age, social status, geography, religion, spirituality, ethnicity: background, or some other aspect of cultural identity. As there are many teens who go to teen mental health treatment for their cure. While mental illness can take place at any age group, three-fourths of this illness starts by age 24.

Mental illnesses have many forms. Some are mild and only interfere in limited ways with daily life, such as specific phobias (abnormal fears). Other mental conditions are so severe that a person may need care in a hospital.

Mental illnesses are conditions that affect your thinking, feeling, mood, and behavior. They may be occasional or long-lasting (chronic). They can also work on your ability and functions of day-to-day lifestyle. Do we need medical help if we have any mental disorders or illnesses? This is a very well-asked question, which may save many people’s lives.

Some Mental Health Disorders

Many different conditions are acknowledged as mental illnesses. The most general types include:

Anxiety disorders

People with anxiety disorders react to certain situations with concern and fear, as well as with physical signs of panic or anxiety, like sweating and rapid heartbeat. An anxiety disorder is diagnosed if the person’s comeback is not applicable for the situation, only if the person can not handle this type of response, if the person cannot control the answer, or if the anxiety alliance with normal functioning. Anxiety disorders involve generalized panic disorders, social anxiety, and specific phobias.

Mood disorders

These types of mood disorders are also known as affective disorders, involving the feeling of overly happy or head seek feelings of sadness or fluctuations from extreme sadness to extreme happiness and vice versa. The most common mood disorders are cyclothymic disorder, depression, and bipolar disorder.

Psychotic disorders

Psychotic disorders hold distorted thinking and awareness. There are two most common types of psychotic disorders, which firstly contain hallucinations- in which the experience of blare or images which are not real, like hearing the voices of someone and imagining the appearance of a person or an object. And secondly is delusions, in which there are some false fixed beliefs that the patients accept as actual incidents, despite evidence to the contrary. Schizophrenia is also an example of this psychotic disorder.

Eating disorders

This eating disorder includes extreme behaviors, emotions, and attitudes involving food and weight—some expected and binge eating disorders.

Impulse control and addiction disorders

People with drive control disorders are unable to endure impulses or appetite, to perform acts that could be harmful to others as well as for them also. Kleptomania (stealing), Pyromania (starting fires), and compulsive gambling are cases of impulse control disorders. Alcohol and drugs are familiar entities of addictions and substance abuse. Often, people with these disorders become so indulgent with the objects of their obsession that they begin to ignore their day-to-day work, relationships, and responsibilities.

(PTSD) Post-traumatic stress disorder

PTSD is a condition that can rise the terrifying and traumatic events, such as physical or sexual assault, a natural disaster, or the unexpected death of a loved one. People with PTSD often have frightening and lasting thoughts and memories of the event and tend to be emotionally anesthetized numb.

Types of Mental Health Treatment Options

Treatment for mental health disorders is appropriate for all humans, gender, and age. In addition, this treatment targets to reduce underlying causes, symptoms and make the condition manageable. It can be a combination of treatments because some people have better results with a comprehensive approach. Following a diagnosis of mental illness, there are various types of treatment options available at the present time. You can also have a word with your doctor to find a plan together.

But sometimes, this type of treatment plan depends on the diagnosis and seriousness of the illness. It is usually created to the individual’s needs and cannot be generalized. It is essential to consult a mental health professional before starting any form of treatment. Here are some standard mental health treatment which may help you to treat proper treatment in your illness;

Medications

There are various categories of medications that help to treat problems like anti-anxiety medications, mood-stabilizing, mental health disorders, and antipsychotic medications. Another potential benefit of medication in the recovery of mental disorders is that it may positively impact your mental illness. Because sometimes the consumption of any substance abuse can give you mental disorder so that medication can be an excellent option for mental health conditions.

At the same time, recovery from illness will assist you to stop the symptoms which are commonly taking place in changes in your relationships, sometimes the hormone levels in the body, and some negative emotions like some of your loved ones are facing this same disorder which includes anger, low self-worth, frustration, depression, etc. While counseling can help with handling these emotions, a holistic approach requires medication. People may try hardly any medications at different doses before finding something that’s right for them.

The Postpartum Depression Drug | Brexanolone (Zulresso) — .

Psychotherapy

This type of treatment provides the opportunity for you to talk about mental health issues within your feelings, experiences, ideas, and thoughts. Therapists in the first place act like neutral mediators and sounding boards, which helps to teach and learn the strategies and techniques to oversee the symptoms. Therapies are the best medicine for every disease or disorder, and psychotherapy and motivational enhancement therapy can play a significant role in recovering this illness. This type is best for the person who knows their level of symptoms and experience of their health issues. Therapy treatment can also be beneficial for addressing symptoms of psychological conditions, such as anxiety and depression.

Residential and Hospital Treatment

Some people may need a critical care unit of this intensive treatment at residential or hospital treatment facilities. These programs allow an overnight stay for all-out treatment. There are some daytime programs and sessions where people and patients can take part in some long and short treatment periods. This mental illness can be treated very well in these two extents, which significantly depends on your symptoms.

Support Groups

These types of groups play a significant role in someone’s life. You have to take care of your surroundings with whom you are talking and living around. These small things make a big difference in one’s mental illness. Group therapy is also a very successful treatment in the world of disorders. You can plan an adventure sport or a picnic. Talking and spending time with sober and healthy groups will divert the mind from another type of disorder, illness, or any type of addiction.

In Conclusion

As we see, many people in the world are facing the problem of mental disorders because of many reasons, but there is nothing to be frightened of; there are some treatments mentioned in the above article, which can help you recover from this addiction problem. And you can also live a sober and healthy life.

Author Bio

Monika Heft is a passionate blogger who explores the field of addiction recovery. With the help of her blogs, She provides information and knowledge about various types of addiction recovery. For more info visit https://evolvetreatment.com/

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How To Practice Self Care By Doing Less

Everywhere we look these days, there is something or someone promoting self care. Regular, every day products like body wash and make up to fashion, weight loss programs and even vacations are now being marketed as “self care.” It kind of defeats the purpose, doesn’t it? What if we could practice self care by doing less instead of more? Because self care isn’t about having all the right products to look and feel our best. It’s about prioritizing ourselves. And ultimately, less IS more.

But before we can practice self care by doing less…

we have to change our way of thinking. We’ve been programmed to believe that we need to be “on” all the time. We need to stay one step ahead, be competitive, ambitious, work hard and push our limits. While all of theses things are certainly true, we forget that we also need balance. We need to be able to turn it “off” sometimes. We need to rest, recharge, relax. We need to be okay with doing nothing.

This can be especially hard for moms. If we don’t do all the things, we feel guilty. That guilt eats away at us and it does more harm than good. So the first step to practice self care by doing less is to accept that less is not bad. It doesn’t make us lazy or a bad mom. It doesn’t make us procrastinators or slackers. Instead, doing less helps us to clear our minds and rest our bodies so that when it is time to do. all. the. things, we can do them better.

Do Less in the Shower

Some days, I take a long, hot shower with luxurious scented body wash, a charcoal face mask and eucalyptus shower steamers. I deep condition my hair, shave my legs, exfoliate my skin and massage my cuticles. Other days, all of that sounds so very exhausting.

But being in water has amazing benefits on those days when our mental health is ravaged by anxiety or depression. So instead of putting off the shower for another day, practice self care by doing less in the shower. Just stand there under the water. Don’t shampoo or condition your hair. Don’t shave or scrub or massage or exfoliate. Just let the water wash everything away.

You can even sit in the tub under the shower, or on a bench or shower safe chair. Try showering while lying down in the bathtub. There are no rules that say you have to shower a certain way. Just get in, turn on the water and do nothing until you’re ready to get out.

Create a Powerful Morning Routine to Lower Anxiety — .

Don’t Cook

Do you ever feel like you’re a full time personal chef for a family of picky eaters? If it’s stressing you out, then practice self care by doing less cooking. This could mean ordering pizza and not feeling guilty about it. Maybe it’s taking one day to cook for the entire week. Order a food delivery box, try eating raw or living off leftovers for a few days. Cereal for dinner? The kids would love it! Making healthy, gourmet meals for your family is not a requirement for being a good mom.

Clean The House Less

I’m not saying you have to live like a slob, because sometimes clutter can really destroy our mental health. I’m just saying to do less. Try optimizing your home so that everyone can help to keep it tidy. Keep cleaning products underneath each bathroom in your house so that it feels like less of chore. Change up your cleaning routine. If you feel like you clean everyday, switch to once a week or vice versa and do a little bit each day. Hire someone to clean your house for you. Make a cleaning schedule so that you can keep better track of how often things are being cleaned. Or just don’t clean and leave the mess for another day. That’s self care too.

The Danger of the Fake It Till You Make It Advice for Postpartum Depression — .

Avoid Scrolling

Another way to practice self care is by doing less scrolling on our screens. The internet is a fantastic tool but it’s all too easy to get lost down a rabbit hole of Instagram reels or Pinterest photos. The more ideas we see, the more things we want to do. Then we feel like we’re falling behind on the trends and our homes aren’t pretty enough, our closet isn’t fashionable enough or our hair isn’t styled right. So do less of that. If you’re not ready to give it up, then focus on learning good things from the internet instead of comparing ourselves to every fashion vlogger or crafty mom out there.

Cancel Plans

Sometimes self care is a night out with friends and other days self care means doing less socializing. If you have an event coming up on your calendar that you are dreading or anxious about, cancel it. It’s okay! Often, we get so caught up in the politeness and manners and certain way that we are supposed to act around others, that we don’t see how much it affects our mental health. Appointments can all be rescheduled. Friends and family will understand. Don’t overbook yourself because you feel like you need to keep busy all the time.

11 Things Moms Do That Can Harm Their Mental Health — .

Spend Less Money

Financial worries can weigh heavily on our minds. Therefore, we can practice self care by making an effort to do less shopping and spend less money. Instead of resorting to “retail therapy” as a form of self care, try to do the opposite and save the money. Buying less things also means less clutter in our homes, which is great for our mental health. It always feels easier said than done, but seeing our savings account grow is a big mood booster. Plus, knowing we have money set aside for emergencies will reduce stress levels and anxiety.

Find Easier Alternatives to Exercise

Advanced spin class is a lot for anyone, never mind an already tired mom. Moving your body doesn’t have to be a chore that you dread or feel pressured into. There are much more relaxing and less intensive ways to exercise, that are still a great way to practice self care. Instead of waking up at 5 am for that 2 mile run, try taking a leisurely stroll in the park. Swimming, walking, biking with the kids, even some meditative yoga are less intensive and time consuming than a visit to the gym.

Meditation Tips for People Who Hate to Meditate — .

Self care, like all areas of life, is about balance. There will be days when you need some intense self care. Focusing on a particular trigger or problem area can mean you’re working out more or putting more effort into your diet and meal planning. But if it starts to become a chore, you’re less likely to do it. Try to find some middle ground so that sometimes you can practice self care by doing less, and sometimes by doing more.

How To Practice Self Care by Doing Less Instead of More Info Graphic — Pin it!

Tips for Sleeping Better with Anxiety-Induced “Coronasomnia”

This past year has upended many aspects of our day-to-day life, from our work to our routines of seeing friends and family on a regular basis. The uncertainty and stress, along with constantly changing news, has caused the anxiety of this past year to manifest itself in different ways for many of us. From increased online shopping to late-night doom-scrolling, many people have been unprepared to live in an extended period of trauma.

One of the ways that this uncertainty has manifested itself is anxiety-induced insomnia, especially for those that have never had sleeping issues before. This phenomenon, also known as “Coronasomnia,” is the persistence of sleep issues (such as trouble staying asleep or falling asleep) due to pandemic-related stressors. This includes everything that the COVID-19 pandemic has altered, including:

- The safety of loved ones
- Job security
- Financial security
- Your own health and safety

Loss of sleep, especially due to anxiety-related factors, can further disrupt areas of your life. Fatigue and disrupted sleep schedules can impact workplace productivity, and can lead to increased feelings of depression.

Though there’s no cure for anxiety or anxiety-related insomnia, there are a number of things you can do to try and get a handle on your sleeping habits to hopefully alleviate your anxiety symptoms at bedtime. Committing to healthy bedtime habits can help you get into a routine for bedtime, that will hopefully keep anxiety at bay and let your body know it’s time for sleep.

Here are a few ways you can prioritize sleep to keep coronasomnia away when you should be catching some zzz’s.

1. Read, Don’t Tweet

This is for the people that pop onto Twitter or Instagram “just for five minutes” then end up scrolling away for three hours. We all know that blue light has harmful effects on our eyes and can make it hard for us to sleep, so fight the temptation entirely and grab a book instead of your phone. Reading is a great way to relax at the end of the day and lets your brain gradually shut down and get ready for bed.

If you need another hobby or something cute to remind you to read, try a coloring page bookmark to relax you at the end of a long day and give you something to look forward to every time you open your book.

Printable bookmarks to color — free printable

2. Move Your Body

It may sound cliché, but it’s true — moving your body and/or stretching before bed can help tucker you out for the day, as well as help you get better sleep altogether. If you’re the type that gets hyper or more energized after working out in the evening, try shifting it to working out earlier in the day, or just by doing a few stretches before getting in bed for the night.

3. Stay Away from Alcohol and Caffeine

Especially in times of uncertainty, it can be easy to turn to a little liquid courage to ease our minds and take some of the weight off our shoulders, leading to a bad case of coronasomnia. Avoiding caffeine is a no-brainer, as this gives you energy (which is likely the last thing you want if you’ve been having some sleep issues). While alcohol can make you sleepy, it’s also been linked to poor sleep quality and duration.

If you want something besides water before bed, try a calming cup of Sleepytime herbal tea with no caffeine. To spice it up, you can add some printable “positivi-tea” labels to the end of your tea bag so you’re greeted with a happy reminder every time you take a sip.

printable coronasomnia tea labels — free printable

4. Write It Out

Stress and anxiety can eat you alive, and keeping it all bottled up is one of the worst things you can do. If you find your mind racing and heart pounding when you should be counting sheep, you may want to think about journaling each night before bed. Studies have shown that journaling can be good for mental health, as you’re no longer keeping everything inside that’s causing you stress or anxiety.

Try looking up some journaling prompts if you don’t know where to start, and if you want to try it out before buying a journal and committing try some printable bedtime journal sheets. These can be printed as many times as you need, so grab a pen and start writing — you may be surprised how much better you feel when you can get all your thoughts on paper instead of leaving them trapped inside your head.

Printable sleep journal — free printable

Sleep issues are no joke, especially during such a turbulent time as the one we’re in. Through prioritizing your mental health and doing what you can to get into a sleep routine, you’re doing the best thing for you to keep sleep issues or coronasomnia at bay.

Author Bio

Emily Borst is a digital content creator who creates compelling stories worth sharing. Her background in writing has helped her cover unique topics, including sharing her passion for health and wellness. In her spare time, she enjoys traveling, reading, and eating her way through Austin, Texas.

7 Reasons Why It’s Hard To Control Your COVID Anxiety

The novel coronavirus has a long list of terrifying effects that can lead to stress and anxiety. Though the coronavirus is a physical disease, it has quite a detrimental impact on our mental health as well, and unfortunately, not many people are talking about this. COVID anxiety is becoming a real and dangerous problem.

However, if we are going to take care of our mental health, we need to know why it is difficult to control our anxiety and stress during the pandemic, and I hope reading the rest of this post helps you out.

7 Reasons Why It's Hard to Control Your COVID Anxiety — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Medical Uncertainty

COVID-19 is a new virus that we haven’t seen before, and that means that there are many uncertainties surrounding it. The virus is behaving quite weirdly, and it is difficult to understand who is safe.

For instance, experts believe that older people are more at risk from the virus, but there are several cases where young people have succumbed to it. In contrast, people in their nineties with underlying conditions have survived.

Similarly, experts say that if you recover from the virus, your body develops immunity against it, but several people have contracted the virus more than once.

Therefore, this medical uncertainty is one of the major reasons it can be difficult to manage COVID anxiety.

Financial Uncertainty

The coronavirus has caused a lot of financial problems as well. People are losing their jobs, and companies are going bankrupt, and this has created a very financially stressful situation.

People who can’t work because of the pandemic are uncertain when the lockdown is going to end, and they will be able to resume their work. People working online don’t know if they will have a job next month, and people who own businesses are uncertain whether their business will survive.

This financial uncertainty is another reason for lingering COVID anxiety.

Job Alternatives to Make a Career Switch and Get Hired in 2020 — .

Frightening Headlines

In normal situations, watching the news and staying updated is a good habit. However, during this pandemic, looking at the ever-worsening statistics does nothing but increase your stress.

Therefore, you shouldn’t keep up with how many cases are reported every day and how many people are dying. You should do your part to stop the spread of the virus, and after that, there isn’t much that you can do, so what’s the point of worrying yourself about the virus.

Unfamiliarity

Humans are generally afraid of change, and saying that the coronavirus has changed the way we live is an understatement. From distance learning to online jobs and the continuously changing safety guidelines, things are changing too fast because of the pandemic, and it is making it difficult for us to deal with stress and anxiety.

An effective way to deal with stress and anxiety is vaping. You should check out High Voltage Extracts refill cartridges to counter stress and feel less anxious.

Lack of Structure

Ever since the pandemic started, our lives have been lacking some much-needed structure. We don’t have a schedule or routines, and this has a very negative impact on our mental health. Without a healthy routine, dealing with anxiety also becomes very challenging.

Therefore, even though you don’t have to go to work, you should create a healthy routine for yourself and follow it. This can help ease symptoms of COVID anxiety.

A Lack of Leadership

In a situation, like we are in now, the general public looks towards its elected officials and medical experts for guidance and leadership. However, with the nature of the virus, even our leaders are unable to provide us with steady support.

Medical experts are learning about the virus, and their statements are continuously changing. This lack of leadership from the people we look towards is another reason why dealing with COVID anxiety is so difficult.

Inability to Seek Support

Since we have to stay in our homes, for the most part, seeing support for anxiety and other mental issues has become quite difficult. People can’t go to support groups, getting therapist appointments is difficult, and above that, we can’t even hang out with our friends without risking getting infected.

Therefore, it is very challenging to deal with COVID anxiety, as there is a lack of emotional support. You should try to build a better bond with your family members and talk to them for emotional support.

2020 has been a very challenging year, and as it reaches its end, we are starting to see some slivers of hope. Though the pandemic isn’t over for now, and it will affect next year as well, knowing that we have battled through a year of it makes us more confident that we can handle it a little longer until the vaccine starts to be used. Just keep your anxiety in check by following the tips mentioned in this post, and hopefully, this pandemic will be over soon.

Author Bio

Josh Lees is a final year psychology student. He is a passionate writer and loves to research about mental and physical health. He has published many articles regarding different mental conditions. To find out more about his journey head over to https://kootenaybotanicals.com/.

How to Create a Powerful Morning Routine to Lower Your Anxiety

We’re so excited to share this guest post from podcasters Kyle and Jeremy, The Social Ninjas! They talk about the power of a good morning routine and how it can lower your anxiety and boost your life satisfaction. Anyone who suffers from anxiety or depression can benefit from having some type of routine in their lives. Starting the day off right sets the tone for the rest of the day, so a morning routine is a great tool to have for better mental health.

What is Decision Fatigue?

Decision fatigue is something that social psychologist Roy F. Baumeister discovered. It is the idea that you have a limited cognitive ability to make good decisions. The more decisions you make, the more the “gauge” on your brain for cognitive energy decreases. Questions like “What should I wear?”, “What should I eat?”, “Should I go to the gym today?”, etc. all have an impact on that “gauge” by making your brain process different decisions it needs to make which uses up that energy. The goal is to keep your limited cognitive ability as long as possible throughout the day.

Decision Fatigue Might Be a Source of Anxiety

Think about it. According to Dr. Annabali, brain scans show that those with anxiety have too much activity in the basal ganglia (the part of the brain responsible for worry, feeling anxious, fear, etc) and the amygdala (the part of the brain responsible for survival fight or flight reactions of what you fear). Now, think about how decision fatigue might impact your basal ganglia and amygdala. The more decisions you are making the more stimuli your brain is processing, which is straining your brain more than it needs to. Now you just have to learn how to limit that decision fatigue, but how can you do that?

Everything You Need to Know About Postpartum Anxiety — .

Create a Morning Routine!

Everyone who knows me well knows that I am a huge advocate for morning routines. This is probably the single best thing you can do to reduce decision fatigue. By creating a morning routine of self-care and doing the same thing every morning, you eliminate so many decisions that you would normally have to make.

I start by waking up at the same time every day so I don’t have to ask myself what time I should wake up. I eat the same thing every morning, so I don’t have to figure out what I want to eat. I do the same things at the same times every morning so there is no decision at all for me to make. Right now, I have my morning routine created to where I don’t make a single decision for the first 3 and a half hours. This helps my brain stay at a high energy level and keeps any anxiety I might usually have to a minimum.

Eliminate the Unnecessary Stimuli

Pick Your Clothes the Night Before

This just eliminates another decision you must make in the morning. I have even heard of people buying the same colored and style of hangers so that they all match in their closet. This helps make it easier on their brain to process the stimuli involved in picking out the clothes.

7 Ways Moms Can Look and Feel Good This Spring — .

Clean Morning Area

Wherever you are going to be spending your morning, make sure it is spotless clean. It helps your brain and makes you feel so good. Think about the last time you went to a hotel and the feeling you got after walking into the spotlessly clean room. You probably felt good and relaxed. Keeping your brain relaxed can help your decision fatigue and anxiety decrease. Now think about how you feel when you eat breakfast at your table with tons of junk on it. This increases your decision fatigue and anxiety and you miss out on that “clean-hotel” feeling.

Is Decluttering the Secret to Less Stress and Better Mental Health? — .

No Social Media or News

Stay off the social media and news channels, especially in the morning. Think about what you do when you wake up. What’s the first thing you do? Most people check social media, turn on the news, check email, etc. This increases your decision fatigue so much by doing this! You are forcing to process so much stimuli and follow-up thoughts. After the first hour of being awake after doing this, you have already used a ton of your mental energy and have very little left to manage your anxiety.

Add a Healthy Practice to Your Morning Routine

My morning routine changes from time to time depending on the environment or situation I am in. For example, I had to tweak my morning routine when I had a newborn in the house and also when COVID came about, but here are a few of the key things I ALWAYS keep in my morning routine.

1) Meditation

According to Dr. Annabali’s book Reclaim Your Brain, “Meditation helps to eliminate feelings of anxiety and anger. Using MRI scans, researchers at the University of Wisconsin looked at the brains of meditators and discovered that during meditation their amygdala (the part of the brain responsible for the fight-or-flight impulse) switches off, and the prefrontal cortex (the area of the brain responsible for feelings of peace, compassion, and happiness) lights up.”

Ever since I learned that I started meditating 10 minutes a day every morning as soon as I wake up. This helps reduce stress, promote emotional health, improves sleep, enhances self-awareness, and so many other benefits!

2) Practice Gratitude

Gratefulness is more than just a nice or polite thing to do. It actually has been proven to improve mental health. A study was performed of almost 300 adults who were seeking mental health counseling to see if gratefulness had an impact on their mental health. The divided the participants into 3 groups. One group wrote a letter of gratitude to one person every week. Another group wrote about negative experiences and feelings. The last group did nothing. After only 4 weeks, the participants who wrote letters of gratitude every week reported much better mental health.

Gratitude does more than we think. One insight that the study showed from this was that gratitude might actually be impacting our brains. They took MRI scans of brains and showed that people who express more gratitude “showed greater neural sensitivity in the medial prefrontal cortex”. Something as simple as gratitude can actually have a MAJOR impact on your brain and your anxiety.

You now know that gratitude does well for your prefrontal cortex but there are also seven other benefits of showing gratitude, according to Forbes’ Amy Morin.

1. Gratitude opens the door to more relationships.
2. Gratitude improves physical health.
3. Gratitude improves psychological health.
4. Gratitude enhances empathy and reduces aggression.
5. Grateful people sleep better.
6. Gratitude improves self-esteem.
7. Gratitude increases mental strength.

I like to practice gratitude every morning by writing down five things I am grateful for that are relevant to the last 24 hours of my life. This quick and simple practice has been so beneficial to me and those around me.

3) Learn

Feed your brain with knowledge. I like to read self-help books or take online courses about things I want to improve upon or just to learn something completely new. There is something about learning on a daily basis that really gives a boost to my self-confidence. Being someone who struggled with self-confidence in the past, I always keep this in my routine.

I challenge you to take the time to build a morning routine for yourself. Start small with one thing or maybe start with just eliminating toxic decision fatigue factors for your morning. Try it out for 1 week and I can guarantee you will feel much better about yourself and your life.

Author Bios:

Listen to the social ninjas podcast: https://www.thesocialninjaspodcast.com

KYLE MITCHELL is a mental health speaker, podcaster, advocate, and social media influencer who is passionate about solving the problem of poor mental health in the world and the impact that mental health has on people, especially the youth.

Kyle graduated from Indiana University Southeast in 2015 and received a Business Degree with focuses on marketing and management. Soon after graduating, he realized that his purpose in life is to help people understand what mental health is, why it is important, and what we all can do to improve our own mental health as well as help others improve theirs.

Kyle is a member of NAMI (National Alliance of Mental Illnesses) Louisville and is a certified Ending the Silence Speaker for NAMI where he goes to schools and spreads his message about mental health. Kyle is very effective at connecting with his audience by being vulnerable and sharing the struggles he has had with his own mental health.

Further, Kyle Mitchell currently resides in Indiana, loves to run Spartan races, travel, read, and spend time with those who matter most, especially his beautiful wife Paulina & their three kids Braileigh, Avalynn, and Kadyn.

Find Kyle:

- - www.SocialAnxietyKyle.com
  - IG – @Social_Anxiety_Kyle
  - FB – @SocialAnxietyKyle
  - Twitter – @AnxietyKyle

JEREMY GREENE is a social coach, podcaster, and influencer. Growing up, Jeremy struggled with severe social anxiety. To overcome this, he decided to become a Social Ninja and now shares his knowledge and experience with others that seek help connecting with others. To attain his skills, Jeremy searched far and wide. Completing a degree in Communications and Psychology, he continued with numerous training, such as a silent 10-day mediation retreat and facilitating other’s growth in The Mankind Project.

In the middle of this transformation, Jeremy was offered a gig interviewing celebrities on the red carpet. Terrified, he set out to practice by recording interviews with the general public. This turned into Jeremy Talks to Strangers, an Instagram account profiling the many strangers-turned-friends Jeremy has met. This pivotal moment, led to Jeremy realizing his mission in life: facilitating more self-love and strengthening human connection.

Jeremy’s journey includes coaching others to overcome social anxiety, being featured on ABC News, and traveling the world to offer free hugs. Transforming from social anxiety to social ninja wasn’t easy, but he wouldn’t change it for any other dojo.

Find Jeremy:

- - IG – @JeremyTalksToStrangers
  - FB – @JeremyTalksToStrangers

How To NOT Feel Isolated While in Self Isolation

Self isolation is the recommended course of action for many during the COVID-19 coronavirus outbreak.

Those who have recently traveled, have come in contact with someone with COVID-19, or who are sick are putting themselves into self isolation. This basically means to quarantine yourself within your home for two weeks. And further more, social distancing has us all keeping away from friends and public places. With all of this isolation and anxiety, how does a person avoid actually feeling isolated? For moms with mental health issues, isolation can actually make symptoms of depression and anxiety worse, so it’s important to have some ways to manage the loneliness.

During self isolation, try some of these tips to avoid feeling lonely.

How to NOT feel isolation while in self isolation — *This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Most people, especially moms, will not actually be alone during their self isolation or social distancing. Spouses and children will likely be in isolation with them. It’s hard to say whether this makes it better or worse for a woman with postpartum depression or anxiety. Having the family around 24/7 might become overwhelming very quickly.

While it’s great to embrace this gift of family time, make sure that each person is also getting enough alone time to themselves each day. This could be quiet reading or doing a quiet activity all in one room, or have everyone separate into different rooms for an hour or two each day. This will surely benefit everyone’s mental health during the isolation period.

If the entire family is beginning to feel isolated from the outside world, then consider some of these options.

Make a Connection

Even though we can’t go out and socialize with our friends right now, we can still make connections with others. We need to stick together, especially during these uncertain times. This is something we should be doing daily or at least a few times a week in order to maintain our mental health.

Phone a friend or family member. Simply talking to another human being helps you avoid isolation.

Video chat with a friend or family member. It helps to see another familiar face from time to time, and not just hear their voice. This is also a great option for younger kids.

Write a letter to someone. It doesn’t even have to be someone you know. Consider writing letters with your kids to senior’s homes, hospitals, government offices, army bases, etc. It would make someone’s day.

Write an email to someone. Same as above, but send it online instead. You can find e-mail addresses for most places on their websites. Let your favorite local shop know how much you miss their store/business while it’s closed, and can’t wait to be back there again.

Read a book or watch a movie. Going on adventures with the characters in a book or a movie is another way to help you feel less lonely and isolated. Now is a great time to start binge watching that TV series you’ve been wanting to start.

Adopt or foster a pet. If you’re going to be locked up inside the house for weeks anyway, why not foster a pet to keep you company? You could all benefit from the company during this anxious time.

Find a Distraction

Don’t count the days of self isolation on a calendar, find a way to pass the time. Keeping the mind distracted is a great way to avoid things like intrusive or anxious thoughts while you are quarantined at home.

20 Awesome Etsy Finds That Will Get You Through Quarantine — .

Cook or Bake. Don’t do it with the intention of “getting dinner on the table” as that will likely stress you out even more. Spend a day cooking some homemade soup or baking fresh bread or muffins with the kids. Take your time and don’t worry about the mess.

Clean. Self isolation is the perfect time to clean out that closet you’ve been avoiding for months. Start your spring cleaning early and tackle on the big messes that you never have time for. Decluttering is also a great way to maintain your mental health.

Craft. You can find hundreds of crafts you can do with the kids on Pinterest. Or maybe you’d rather do something just for you?

Learn something new. Nothing keeps the brain busier than learning. If you’re planning on homeschooling the kids, that will keep all of your brains busy. Trying to pick up a new skill? Now is the perfect chance to focus on it undisturbed for weeks! Interested in knitting? Check out Love Crafts for everything you need including free PDF patterns!

Leave the House

If you’re in self isolation or practicing social distancing, you should be avoiding other people and public places. But that doesn’t mean you have to be locked up within the walls of your house. There are still several ways that you can safely leave the house in order to avoid complete isolation.

Spend time in your own backyard. Good weather or not, spending some time each day in your own backyard is a great way to get some fresh air and sunshine.

Walk around the neighborhood. You can also go for a walk in your own neighborhood, especially on a sunny day. The natural Vitamin D not only helps to boost your mood, but the coronavirus doesn’t survive long in the sun.

Go for a drive. Why not pack the kids into the minivan and go for a drive in the country? See if you can spot any wildlife or signs of spring. Take photos along the way and compile an album. Stop for a picnic lunch on the side of the road and play some fun family car games.

Work on Yourself

Having weeks of undisturbed time at home means you finally have the chance to focus on yourself. This global pandemic is going to change our entire world in ways we never imagined. Let’s begin to prepare for the aftermath of it by using our self-isolation time to reflect on our lives.

100 Self Care Ideas that are Social Distancing Approved — .

Exercise. There’s no better way to avoid stress, anxiety, depression and isolation than to exercise daily. Exercise is so important for both our physical and mental health. You don’t need a home gym, either. Watch yoga videos on YouTube or turn on some music and dance!

Read self help books. Maybe you’ll actually finish some of those books that you’ve been saving for when you have time. Or try listening to some inspirational podcasts.

Try cognitive behavior therapy. If you’ve been putting off therapy because of a lack of time, self isolation is the perfect time to try online therapy. By completing an online therapy course, you can emerge from self-isolation with better tools to help you be successful in life.

Meditate. There are several different ways to meditate, even if you’re not a fan of it. Download a guided meditation app or simply spend time being mindful and grateful. Practice deep breathing and stretching for optimal health. Turn on an essential oil diffuser and listen to some soothing meditation music.

Focus on the positive. Self isolation is not the ideal situation for everyone. You may be worried about your job and bills and having enough food. Instead, try to find something positive to focus on each day and write it down. At the end of this quarantine, you can look back at this time and feel the happy moments instead of the negative ones.

Make plans for the future. Thinking about the future is a great way to avoid isolation and anxiety about the coronavirus. Sit down as a family and decide what things you’d like to do when this is all over. Maybe you’ve learned to live with less or have realized where your true priorities are. This is the time to set goals and make plans for the rest of this year.

How to Put Your Mental Health First When Life Gets Unexpected

Life has a habit of surprising us and even when things are floating along nicely, there’s always a chance of a bolt from the blue upsetting our mental health. The unpredictability of life is what makes our existence precious and exciting, but not knowing what the future holds can also trigger anxiety. When a curve ball does come out of nowhere, how do you react?

Many of us switch to autopilot, but our responses and instincts aren’t always beneficial for our mental health and well being. If you’re going through a tough time, here’s a guide to some of the most common causes of stress and distress and some tips to help you put your mental health first.

Put Your Mental Health First — *This is a collaborative post and may contain affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust.

Relationship breakdowns

The relationships we have with other people can make or break us. Being with a single person or having a group of friends can make us feel ecstatically happy, but there’s also a risk of coming into contact with people who don’t have a positive influence. At some point, the majority of people will decide to break up with a partner or let a friendship slip away because that relationship isn’t making them happy.

Spending time with friends and your partner should lift you up, make you feel safe, secure, content and give you hope for the future. If you question your own worth at any point, feel like you can’t be yourself around another person or wake up every morning wondering if you’re making the right decision, it’s time to re-evaluate your relationships.

If you’ve been with a partner for a long time, you’re married or you have children together, it can be incredibly tough to make the decision to separate. You probably envisioned spending the rest of your lives together and the thought of being alone is scary.

If you have decided to break up with a long-term partner, and there are legalities involved, make sure you get the advice and support you need from a legal firm that specializes in family law. It’s very common to have questions about the processes that are involved. An experienced legal team will fight in your corner and give you the information you need to understand what the next few months will entail and what rights you have.

In addition to seeking professional advice, it’s also critical to take advantage of emotional support. At this time, you might be hurting and feeling very low. Reach out to close friends and family members, talk to a therapist or a charity helpline if you’d rather speak to somebody you don’t know. Remember to take good care of yourself. Spend time with people you trust that make you feel good about yourself. There is no universal guide to healing after a breakup, so don’t put pressure on yourself or compare yourself to others.

Loss

The loss of a loved one is one of the most difficult hurdles human beings have to overcome. We spend our lives building families and groups of friends and to lose somebody that you love can cause immeasurable pain. One important thing to remember when you’re dealing with bereavement is that everyone is different. People cope with grief in very different ways and there is no cookie-cutter mold that you have to fit into.

In the early days, it’s common to feel numb and to try and fill your time, often doing tasks that really don’t need to be done. Most of us like to try and keep busy purely so that our minds aren’t occupied by thoughts of that person and feelings of sadness and despair.

When you feel able to open up, talking is hugely beneficial. It can be dangerous to keep your emotions bottled up. Don’t be afraid to cry and don’t feel that you have to be strong for others. You might not want to sob in front of your kids, but make sure you have an outlet for your feelings. If this means going to the bathroom for 5 minutes to take time out or making a call to a friend so that you can let it all out, this is what you should do.

Coronavirus and Postpartum Depression: Are you at Risk? — .

They say that time is a healer and to some extent, it is. The problem is that time can also make others forget. When you first lose a loved one, you may find that you’re inundated with flowers, cards, and messages. As time passes, the texts and calls to see how you are dry up as people get on with their lives. This can be very difficult to take.

To help you cope and to make the grieving process more tolerable, don’t be afraid to lean on others and to seek advice. Many people find it helpful to go to group support sessions and to talk to a counselor about their feelings. You might also find that creative activities enable you to express your emotions. Exercise, especially activities that are designed to clear your mind and promote relaxation like yoga, help you sleep if you’re struggling with insomnia.

Unemployment and money worries

If you lose your job or you’re worried about debt, money problems can consume you and contribute to intense anxiety. If you’re trying to raise kids, run a household and keep a roof over your head, it can be very difficult to tackle debt, especially if you’ve lost your job. If money worries are getting you down, and you’re facing an uncertain future, for which you weren’t prepared, there is help out there.

Often, when bad news comes out of the blue, the easiest path to take is to bury your head in the sand and hope that everything blows over. In reality, the longer you ignore debt, the more serious the situation becomes. If you’re unemployed, money issues may be temporary, and finding another job could provide a solution.

If the scenario is more grave, the sooner you seek professional advice, the better. You don’t want to be panicking every time your phone rings or there’s a knock at the door. If you’re chasing your tail and can’t pay your bills, a financial adviser or a debt charity can help you out. There are paths you can take and there may be simple solutions that could save you a huge amount of stress.

Anxiety can really take its toll on your physical health, as well as your mental well being. If you are anxious all the time, and you’re finding it tough to relax and stay calm, there are self-help techniques you can try. It’s also beneficial to talk about how you feel and to ask for help. Often, we make assumptions that people won’t want to be burdened by our issues but that’s usually not the case. You might find that your family and friends are more than willing to support you.

Life is never plain sailing, and most of us have to deal with challenges and obstacles that seem to come from nowhere. If you’re going through a tough time your health might suffer, and this is why it’s crucial to try and look after yourself as best you can. Focus on getting through each day, maintain a positive mindset and accept that some days will be harder than others.

11 Things Moms Do That Can Harm Their Mental Health

Moms are hardworking and give all of themselves to their children and families… but at what cost?

A mother who works endlessly to provide for the needs of her children can often forget to take care of herself. Many mothers don’t even realize some of the things they are doing to harm their mental health. It’s easy to fall into “survival mode” and not think about anything other than just making it through to the end of the day. Some of the things we do each day to survive, whether intentionally or not, can have a negative impact on our mental health.

Here are a few things many moms do that can actually harm their mental health.

Forget to Eat

This one is at the top of the list because it’s something all moms are guilty of. We get busy preparing meals for the kids and when we try to sit down to eat our own food, someone spills something, or wants seconds or needs ketchup. Moms may have every intention of eating a full meal while it’s still hot, but it rarely ever happens. And when it does, it probably consists of sandwich crusts with a side of half eaten fish sticks.

Good nutrition is important for maintaining our mental health. Many symptoms of depression and anxiety worsen when our bodies experience vitamin and nutrient deficiencies. By forgetting to eat throughout the day, it’s easy to fall into the unhealthy habit of binge-eating at night, which can cause feelings of guilt and contribute to depression.

Don’t let bad eating habits harm your mental health. Eat healthy and use supplements to make sure your body is getting enough energy.

Go to Bed Late

It’s no secret that moms are always tired. Raising kids is exhausting work, both physically and mentally, and it requires a good amount of sleep that we often don’t get. But even the most sleep deprived mom is sometimes guilty of staying up way past bedtime.

After the kids are in bed is sometimes the only chance a mother gets to herself all day. Whether it’s catching up on recorded TV shows, scrolling through social media or just enjoying the peace and quiet, we never want it to end. But staying up late is a habit that does a lot of harm to our mental health.

Schedule yourself some self-care time throughout the day if possible, so that when bed time comes around you’ll be ready for nothing else but sleep.

Ignore a Phone Call

Actual phone calls are becoming more of a rare occurrence in this modern world. Plus, everyone knows that the kids think “mom’s on the phone” translates to “scream as loud as you can.” A text message is so much more convenient for a mother and it’s the preferred way of communicating. So when our phone rings, it’s instinctual that we silence our phone and ignore the call.

Of course, it all depends on who the call is from, but if it’s a friend, don’t ignore it. Talking to someone on the phone can be therapeutic and mean so much more than a simple text message. Mental illness works by isolating us from others, so being able to connect with someone on a real, human level is important for keeping us sane.

How to Reset When You're Feeling Over touched — .

Avoid Looking in Mirrors

This is kind of a weird one, and I bet you don’t even realize that you do it (or don’t do it). If you’re a stay at home mom, chances are you probably haven’t changed out of your sweat pants in three days. Maybe you forgot to brush your teeth this morning and you can’t even remember the last time you washed your hair. You may avoid looking at yourself in the mirror for fear of what you might see.

Avoiding a mirror means that we’ve created an idea of what we look like in our minds and it’s one that we feel unhappy with. This idea can lead us down a path to poor self-esteem and lowered confidence levels, an environment in which mental illness thrives.

Make it habit to look at yourself in the mirror at least once a day and find something that you love about what you see.

Skip Doctor Appointments

The doctor, dentist, therapist, optometrist, chiropractor, etc. – we haul the kids around to regular appointments and yet procrastinate our own. Pregnancy means doctor appointments so frequently that we get to know the staff in our OB’s office on a personal basis. We cared about those because they were important for the well being of our child, which is one of our biggest priorities.

I’m sure we can all come up with a hundred excuses as to why we do this. It costs money we may not have and it’s hard to find time to attend these appointments without the kids. But this act of self-sacrifice is dangerous for both our mental and physical health.

Try booking all your checkups for the year in advance so that you can make whatever arrangements you need to in order to attend them.

6 Ways to Get Online Help for Postpartum Depression — .

Depend Too Much On Coffee/Wine/Advil

Addiction is not something that’s spoken about enough among mothers. We tend to think of addicts as people living on the streets, wasting their lives away. But addiction can happen to anyone, and at different levels of intensity.

Caffeine, alcohol and medications are common addictions among mothers. And while it may not be at a point where they are destroying our lives, we’re unsure how we would function without them. Relying too heavily on coffee or needing that glass of wine to help us relax at the end of the day are all forms of addiction. Addictive behaviors can be a symptom of anxiety and are something we should try to avoid for better mental health.

Try to limit how much you depend on stimulants to make it through the day and choose healthier options that are better for your mental health.

Pile Things in a Closet

You know which closet I’m talking about, everyone has one (or four) in their home that’s filled with junk. If you’re not sure where to put something, pile it in a closet until you get to it, right? But you’ll probably only get to it when that closet is so full that you can’t even open it anymore.

Clutter can weigh heavily on our minds, destroying our mental health in the long run. Knowing that we have a closet filled with junk, being unsure of what exactly is in there, and putting off cleaning it out can make us feel depressed and unproductive. You don’t need to go full minimalist, but avoiding hidden clutter is a good place to start.

Spring cleaning time is nearly upon us, so make those junk-filled closets a priority.

Shop Only For the Kids

Not only are kids fun to shop for, but they also need a LOT of stuff. They grow so fast that it’s hard to keep up with their sizes. And if you’re like me, then you live vicariously through them and buy things that you would have loved to have as a kid. But then what happens is that you have kids who look like children of celebrities and you get mistaken for their nanny.

Remember what it was like before kids, when a little retail therapy was the perfect cure for a bad day? It still works, but you need to actually focus on shopping for yourself. Moms tend to feel guilty or selfish spending money on themselves, especially when they’re on a tight budget. But splurging on something just for you is good for your mental health. [Start now and get $10 off a spring FabFitFun box using coupon code FAB10!]

So make a shopping trip alone and don’t you dare wander into the kids section!

5 Spring Fashion Must-Haves for Busy Moms — .

Avoid the Outdoors

Whether it’s the cold weather or your greasy hair keeping you indoors, it’s doing harm to your mental health. Our bodies need fresh air and sunshine, they literally cannot function properly without it. If you think the trip from the house to the car and back again is enough, it’s not.

It’s not just about the fresh air, though, otherwise you could just open a window. You need to talk to people, make eye contact, feel their touch and smile at them. Find space to move your body – run, walk, swim, whatever makes you feel good. A change of scenery and some time outdoors is the easiest way to improve your mood.

So make it a habit to get outdoors at least once a day, and twice on weekends.

Put up with Negative People

You don’t need negative energy in your life, especially if your mental health is already suffering. However, cutting people out of your life is easier said than done. You don’t need to be rude to anyone, make a big deal out of it or even say anything at all. Just avoid spending time with people who cause you to feel stressed.

It could be the mother of your child’s friend who constantly tries to “one-up” you. Or maybe it’s that pessimistic family member who makes you worry about everything happening in the world. Don’t feel obligated to socialize with people who’s negative attitude does harm to your mental health.

Distance yourself from the negative people in your life, and surround yourself with those you love instead.

Self Care Routine for a Stay at Home Mom — .

Compare Themselves to Others

You will never experience peace of mind if you’re constantly comparing yourself to others. This is especially common among the parenting community, despite the fact that all children and parenting styles are different.

It can be difficult on our mental health to see others doing well when we are clearly struggling. But remember that people are more inclined to share their success stories, than they are their struggles. This explains the stigma surrounding mental illness and the reason why so many mothers don’t talk about it.

Speak openly about real motherhood and all the struggles that come with it. And encourage others to do the same.

5 Things to Do When You’re Feeling Over Touched

A mother’s touch is known to have magical healing powers for a child.

The connection between a mother and their child is as physical as it is emotional. They are a part of our bodies, we feed them from our bodies, and we comfort them with our bodies. Our bodies are the go-to place for our children when they need to feel safe and secure. So at the end of a long day, mothers often end up feeling over touched or overstimulated.

The sensation of being over touched can have a big impact on our mental health. With our skin being our largest organ, it’s no surprise that a large amount of extra stimulation can cause us to feel frazzled and overworked. We end up feeling irritable, annoyed, anxious or even angry. It can cause insomnia and other sleep disturbances. And feeling over touched can have an effect on our relationships as well because it’s unlikely we’ll want to be intimate at the end of the day, either.

If you are feeling over touched after a constantly caring for and hugging babies, try these five techniques to help reset your nervous system.

*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

1. Take a Time Out

It makes sense that if you’re feeling over touched, a quick fix would be to spend some time not being touched at all. It’s easier said than done for a busy mom, however. The sensation of feeling over touched on a regular basis can build up. Eventually causing worse symptoms, such as anxiety or depression. So it’s important to break that cycle of feeling over touched as regularly as possible.

Start by scheduling yourself some self-care time. Pick a day when your spouse (or someone else) is available to watch the kids in the evening and take an hour or two to yourself. Retreat to your bedroom or another comfortable space and focus just on yourself. You don’t have to do anything at all if you don’t want to.

If you can make this a regular habit, whether daily, weekly or longer, then you can reset your sense of touch and feel refreshed and re-energized. Having the kids crawl all over you may be unavoidable, but at least you’ll be better equipped to handle another round of it.

2. Try Dry Brushing

Now, this one might sound like it makes a little less sense. If you’re already feeling over touched, then wouldn’t brushing your skin just make it worse?

If you’re not familiar with dry brushing, it consists of brushing your skin with a dry, natural bristle bath brush to help stimulate blood flow and massage the lymphatic system. It also has great skin exfoliation benefits, obviously. You can read more about dry brushing in this detailed guide.

One of the benefits of dry brushing is that it stimulates the lymph system, which is the system that is designed to cleanse our body of toxins and waste. Keeping this system moving throughout our bodies can actually boost our immune systems and keep us healthy. Dry brushing can produce an almost instant energy boost just by helping to circulate our lymph.

Dry brushing the entire body can help to reset the sensation of feeling over touched. It is a controlled and intentional way of stimulating the nervous system and sense of touch. Unlike being tugged at and climbed all over by our kids, we are in control of how our skin is being touched and stimulated.

3. Have a Hot Shower or Bath

Water can do wonders to wash away the feeling of being over touched. A hot shower, especially one with a massaging shower head, is another great way to provide full body stimulation to eliminate that feeling of being pulled and tugged at.

Try using thermotherapy, or alternating between hot and cool water, to encourage blood circulation and give you an energy boost. You can enhance the experience by using essential oil shower steamers or luxury soaps and body washes. A shower is especially wonderful after you’d tried dry brushing, as it helps to wash away all the exfoliated skin.

If you’d rather soak in the tub, then add a scoop of Epsom salts to the bath water or try some relaxing bath bombs. The magnesium in the Epsom salts will relax tired muscles and soften the skin. You can even brush your skin during or after the bath, just add a bit of coconut oil, or other essential oil to your brush.

And most importantly, don’t forget to moisturize afterwards. In fact, you should use a good quality moisturizer as often as possible throughout the day. Dry skin is much more sensitive to being touched. Winter can be especially harsh on skin, and if you suffer from seasonal affective disorder, feeling over touched can contribute to other symptoms as well.

4. Lie Under a Weighted Blanket

A weighted blanket, like dry brushing, is another form of intentional touch. It might sound counterproductive to use deep touch pressure therapy (DTP) when we already feel so over touched. But again, this is a different kind of touch that works like a giant reset button on our nervous system.

Think of a fussy baby being swaddled, or an anxious child being hugged tightly. Steady pressure that consumes our entire body at once can make us feel calm and boost our serotonin levels. But as an adult, it’s harder to find a way to create that sense of steady full body pressure.

Weighted blankets are an excellent solution. You can lie under a weighted blanket for anywhere from a few minutes to an entire night, depending on your preference. You are in complete control of removing it, so you don’t need to worry about feeling trapped or suffocated.

Using a weighted blanket can be especially helpful if feeling over touched is causing insomnia or night time anxiety. Over stimulation is a major cause of sleep disturbances. Using a weighted blanket can help you fall asleep faster and stay asleep throughout the night.

The hardest part about using a weighted blanket is trying to choose which one is right for you. There are so many options in weight, filling, covers and sizes so how do you even know where to begin? Here are some tips about how to choose the right weighted blanket.

5. Sensory Deprivation Tank

This is, perhaps, one of the more extreme forms of therapy for feeling over touched, but it’s also a luxurious way to relax and reset. Sensory deprivation tanks, or “float tanks” are popping up everywhere now. While it’s actually an ancient form of healing, they’ve become popular in modern society for their known benefits of relaxation.

If you haven’t heard of them, they’re basically a tank filled with water that is as close to your body temperature as possible. It also contains a high amount of Epsom salts so that your body easily floats and remains suspended in the water. It is designed to mimic the feeling of floating in space. Here is a detailed article that contains more information about sensory deprivation tanks and how they work.

In addition to the water, the tank is in complete isolation, which means that it’s dark and you’re cut off from outside sounds and smells. You are basically floating in complete nothingness. By depriving the body of all of it’s senses, you can be in a state of mindfulness and complete relaxation.

As a mother, you’re always ready and prepared to give the hugs and cuddles and be the rock for your children to climb on. Even when you’re feeling over touched, you’d never want to deprive them of that. But you can give better and stronger hugs when you’re feeling relaxed and rested. This is why self-care is such an important task for moms.

If the thought of being touched makes you cringe, it doesn’t make you a bad mother. While you may have to take a few additional steps to reset your senses each day, the feeling won’t last forever. So take care of yourself, mama, and then hug those babies. Because before you know it, you’ll have to chase them down just to get one.