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Category “healthy habits”

5 Simple Yet Essential Self-Care Tips That Can Change Your Life

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“Never be ashamed to say, ‘I’m worn out. I’ve had enough. I need some time for myself.’ That isn’t being selfish. That isn’t being weak. That’s being human.” ~Topher Kearby

Years ago, my extended family, who I am very close with, migrated from Vietnam to America as permanent residents. Four separate families had a couple of kids in each family. They are nice, kind, and loving people, and their kids were super cute and respectful.

My relationship with my extended family has taught me a lot of lessons throughout my life so far, but this was one of the most …

When Positive Messages Feel Bad: Why I’m Changing How I Use Social Media

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“How wonderful that we have met with a paradox. Now we have some hope of making progress.” ~Niels Bohr

Social media is indeed a paradox in that it has the power to be both good and evil simultaneously. Ironically, one of the most harmful things about social media is the abundance of “positive” messages.

You’re probably wondering how something that creates so much comparison, self-doubt, and anxiety can be “too positive.” What I mean is that social media messaging is starting to put a lot of pressure on us to be grateful and optimistic about our life no matter what …

How to Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person

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“You create your future based on your energy in the present.” ~Unknown

I’m usually a pretty happy person, but about a year ago—perhaps due to a lack of social connections and laughter—I experienced a few dark months. During those months, I spent most of my waking hours (and probably nights as well) consumed with negative thoughts.

I woke up feeling angry in the morning, continued having negative thoughts most of the day, and went to bed in that same state of mind.

Luckily, I didn’t have many opportunities to spread my negativity to others because we were in confinement.

On …

30 Self-Care Tips: How to Avoid Sickness, Burnout, and Exhaustion

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“Remember, you are your own best investment. Invest in yourself and your lifestyle. Quality of life is a key component in finding joy and maintaining self-confidence.” ~Akiroq Brost

Do you ever sacrifice your own well-being to take care of others? If this sounds like you, chances are you are doing more harm than good.

Think about when you get on an airplane. What’s the first thing they tell you?

“In case of a loss of cabin pressure, please put your own oxygen mask on first and then assist your children or other passengers.”

They tell you this because if …

The Unconscious Vows We Make to Ourselves So the World Can’t Hurt Us

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“You cannot protect yourself from sadness without protecting yourself from happiness.” ~Jonathan Safron Foer

Are you aware that we all make unconscious vows early on, and they become our internal blueprint for life? These vows dictate who we can be and are often deeply engrained.

Our vows are attached to a deeper need we’re trying to meet—the need for love, acceptance, safety, connection, and security. They’re not bad or wrong, and neither are we for having them; they come from a smart part of us that’s trying to help us feel safe.

Vows are more than a belief; vows are …

How Weight and Food Obsessions Disconnect Us and Why This Is So Harmful

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“We are hard-wired to connect with others, it’s what gives purpose and meaning to our lives, and without it, there is suffering.” ~BrenĂ© Brown

I was inducted into diet culture in my early teens and then into the health and fitness industry in my early thirties, when my “fitness journey” had finally really taken off, and I ultimately became a personal trainer and nutrition and wellness coach.

Once we’ve given enough years of our life to diet culture, many of us begin to recognize the ways that it’s harming us and all the things it’s stealing from us.

Peace of …

The Difference Between Easy and Hard Self-Care and Why Both Matter

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“Sometimes you’ve got to look straight into the tired eyes of the woman staring back at you in the mirror and tell her that she deserves the best kind of love, the best kind of life, and devote yourself to giving it to her all over again.” ~S.C. Lourie

Self-care. An important concept that has become a buzzword. What does it mean? The answer
 that depends on you. Google and you will find lists, articles, and suggestions for self-care tasks. These can be helpful as inspiration, but self-care is something that’s unique to you.

I work in suicide prevention and …

Why It’s So Hard to Just Rest and Why We Need to Do It

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“If you don’t give your mind and body a break, you’ll break. Stop pushing yourself through pain and exhaustion and take care of your needs.” ~Lori Deschene

In November of 2021, my autoimmune issues flared up. My doctor and I are still unsure which of my conditions—rheumatoid arthritis or fibromyalgia—was the culprit, or if they were acting in cahoots, but the overall achiness and debilitating fatigue were a solid indication that something was more active than usual.

I woke up tired, needed naps, and often ran out of spoons—a phrase familiar to many with chronic condition, based on a gorgeous …

Obsessed with Healthy Eating? 9 Things I’ve Learned Since Recovering from Orthorexia

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“Sending love to everyone who’s doing their best to heal from things they don’t discuss.” ~Unknown

I used to obsess over healthy eating, and I mean OB-SESSSSS. I spent virtually every waking moment thinking about food. What should I eat today? Is there too much sugar in that? What will I eat when we go out next week? Should I claim that I’m allergic to gluten?

Although I didn’t know it at the time, I was suffering from orthorexia (that is, an unhealthy obsession with healthy eating). Yes, I fully agree that eating nutritious food is good for you—there’s few …

The Two Sides of Gratitude: When It Helps Us and When It Hurts Us

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“When life is sweet, say thank you and celebrate. When life is bitter, say thank you and grow.” ~Shauna Niequist

Imagine if you had a tool that, with no effort or change on your part, could cast a glow around you, exposing hidden gems within your everyday life.

You do! It’s called gratitude.

It has the power to light your way through tough times. And it can multiply the good. Of the many tools I use daily, I love gratitude the most. It is so simple to implement and immediately effective. It’s a powerful way to change the world—through …

How to Prevent Burnout: 15 Simple Self-Care Ideas to Help You Recharge

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“It’s okay if you fall apart sometimes. Tacos fall apart, and we still love them.” ~Unknown

Do you often find yourself saying, “I just have to get through this week
” and then that turns into every week? I know I do.

Between work responsibilities, chores, and spending time with family and friends the calendar can start to fill up quickly. Unfortunately, there was a time in my life where I let those activities push self-care off my to-do list, leaving me constantly feeling exhausted and burned out.

Before this experience, I always thought burnout was predominantly mental, not necessarily physical. …

How Single-Tasking Can Decrease Your Stress and Improve Your Mood

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“The shortest way to do many things is to do only one thing at once.” ~Samuel Smiles

I am a recovering multitasker.

I’m sure you know what multitasking is—it is the performance of more than one task at a time. For me it can look like this: “Watching TV” might include scanning social media on my phone, playing a game on my laptop, and/or doing some knitting or embroidery. Sometimes I switch back and forth between all of those things.

“Writing a blog post” might include doing a load of laundry, including moving it from washer to dryer, or folding …

Better Help: Affordable Online Therapy, Anywhere in the World

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**This is a sponsored post to introduce you to BetterHelp, a company I highly recommend!

I hear it all the time—”I’m feeling more depressed than ever, and nothing seems to help.”

I see it in blog comments. I read it in forum posts and social media replies. I also get stories like this in my inbox from people who are struggling to find a sense of peace and control in the constant chaos of their lives.

And I empathize with all of them. I know what it’s like to feel overwhelmed and stuck, physically and emotionally, and helpless to …

Disordered Eating: What We Need to Understand and How to Heal

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“Food can distract you from your pain but food cannot take away your pain.” ~Karen Salmansohn

Long before I was watching The Biggest Loser (a popular weight loss reality TV series) and trying to look like a swimsuit model, I was hiding in my closet eating candy, fiercely addicted to sugar.

I remember feeling completely out of control over my cravings for all things sweet, and I didn’t know how to stop myself from eating until I felt sick. Food played a bigger role in my life than simply to support the processes in my body that lead to optimal …

How To Make Yourself Stronger When Facing Health Challenges

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“The beautiful thing about setbacks is they introduce us to our strengths.” ~Robin S. Sharma

This has been the worst year of my life. Financial stress. Relationship problems. Being separated from my family because of the pandemic. Mentally I’m a mess. I thought I had hit rock bottom. But the worst was yet to come.

I had been ignoring health issues for years and finally dragged myself in for an ultrasound. I already knew I had a fibroid and had booked the ultrasound to check on it. However, as the sonographer explained, I now had innumerable fibroids. They had taken …

10 Positive Things to Do for Yourself in the New Year

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I think I know you pretty well. I know I don’t know you, know you, but I’m guessing since you’re here, you’re a lot like me.

You want to be your best self. You want to make the most of your life. You want to be the best you can be, physically and mentally, for the people around you. And you quite possibly will take a little time today to think about what you should embrace or release in the year ahead to boost your happiness and make a positive impact on the world.

Maybe you’ll make a list …

A Natural Approach to Mental Health: How to Reduce Anxiety Through Gardening

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“When the world feels like an emotional roller coaster, steady yourself with simple rituals. Do the dishes. Fold the laundry. Water the plants. Simplicity attracts wisdom.” ~Unknown

I’ve suffered from anxiety since my childhood, but it was only seven years ago that I was formally diagnosed.

My symptoms began to get worse after my long-term relationship ended and I felt like my world had collapsed around me.

I was suffering from extreme fatigue, having trouble concentrating, not sleeping well, and I was constantly worrying.

Over the next couple of years my mental health continued to deteriorate, and I had trouble …

The Benefits of Solitude and How to Get the Most from Your Alone Time

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“Understand that healing and growing can distance you from people who you once had a bond with, and it can also bring you closer to those who will heal and grow with you. The time in between can be difficult, but there is so much to learn in solitude.” ~ @themoontarot

There have been many occasions in my life where I’ve felt lonely. Some of these times I remember as incredibly painful; other times, I’ve relished in my solitude.

During some periods, I’ve even forced myself into seclusion, which comes easily to me as an introvert.

One thing all of …

10 Easy Responses to Use When People Ask Why You Aren’t Drinking

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Embracing the holiday season can sometimes mean embracing alcohol with gusto
 or not. Fortunately for those who choose the former, “Dry January” has caught on over the years and it’s a fantastic concept. Going through a refresh is a perfect way to rid the toxins and melt the bloat away.

I’d like to throw out a radical idea, or should I say a radical self-care opportunity!

How would your holidays feel without alcohol?

You might gasp looking for a chair to sit down as you frantically wonder how on earth you would get through the parties, relatives, house guests, and …

Feeling Burnt Out? Meet Toxic Productivity & Grind Culture with Rest

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“Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.” ~Audre Lorde

When you hear the word “productive,” you likely think of something positive: busting through that work assignment, making your house sparkly clean, or crushing your hobby.

Productivity is what we all aim for, right? On workdays and even on our days off, we seek to make something happen.

Grinding and hustling are seen as admirable, and something to work toward, always.

If we fall short, we beat ourselves up, and sometimes even drag ourselves off the couch to force …