Month: December 2021

Box Breathing Exercise – For Stress & Anxiety Relief!

Box Breathing Exercise – For Stress & Anxiety Relief!

Today I will be talking you through the box breathing exercise for stress and anxiety relief. What do yoga teachers, meditation leaders, mindfulness practitioners, Navy SEALs, firefighters, paramedics, and elite athletes all have in common? Take a moment to think about the relaxed state many…

How to Stay Positive During a Pandemic – Ultimate Guide!

How to Stay Positive During a Pandemic – Ultimate Guide!

Today I discussing how to stay positive during a  pandemic. As COVID-19 spreads steadily around the world, many of us are finding ourselves spending more time at home due to government restrictions. I have taken advantage of this extra time to focus on how I…

20 Habits to Change Your Life – Ultimate Guide!

20 Habits to Change Your Life – Ultimate Guide!

Today I will be sharing with you 20 habits to change your life.

Habits have the enormous power to make or break us in life.

Whether our days are primarily made up of good habits or bad ones, the evidence will show itself in our health, happiness and productivity.

Clearly negative habits are much easier to adopt than positive habits.

Positive habits require discipline and routine, but once we design a life that consists primarily of good habits we begin to move through our days with more ease and consistency.

There is less effort required once we have created systems that lead to positive results and outcomes.

Today I have put together a simple guide of 20 positive habits that can have a dramatic effect on your life if put into practice.

 

20 Habits to Change Your Life – Ultimate Guide!

 

Get enough sleep

Sleep deprivation contributes to all forms of problems including irritability, anxiety, depression and weight gain. Prioritise enough sleep.

According to experts, most adults need 7-9 hours a night. According to the National sleep foundation, the appropriate amount of sleep for adults may range from 6 to 10 hours of sleep.

With experts saying you need between 6 and 10 hours of sleep how do you know how many hours of sleep you need?

Do you feel rested when you wake? Are you able to wake up without an alarm or easily get up when the alarm goes off?

These are signs you are getting enough sleep.

Feeling fatigued is a sign that you need more sleep. During times of emotional and physical stress, we often need extra sleep.

 

 

Early morning routine

Never underestimate the power of a solid morning routine.

A morning routine not only sets your day up for success, but if planned accordingly, it can create additional time in your day to work towards your goals.

This is the magic about mornings.

20-habits-to-change-your-life

The time is yours, because it’s happening before the busyness of the day hits.

Beginning a morning routine is one of the most important habits to start right now.

Waking up early is tough (I’m not really a fan either), but it is so worth it.

 

 

Spend less time on social media/internet

With the advancement of technology this day, people tend to spend more time on social media than real people.

Social media has taken over the world, people tend to use it for different things. Social media and the internet have made so many people rich but let’s not forget the fact that it has made some not useful.

People spend hours on social media without doing anything. Spend less time on social media and you will see the result you get on a daily basis.

If you have something important to do, I will advise you to get rid of or delete the apps and focus on your business. Use social media in your spare time when you are not using it for business.

 

Celebrate your wins

Make it a habit to celebrate your wins. High fives might seem cliché but there’s magic in the movement.

If you don’t believe me, check out one of the most popular TED talks of all time by Amy Cuddy.

Make a habit of saying the right thing to yourself and others with your body language.

Small tweaks can bring about big changes.

20-habits-to-change-your-life

And, have a little fun, too. Life’s too short for anything less.

If you can, encourage celebrating wins in your workplace, too.

A change in office culture, to one of support and congratulations, will have an uplifting effect on the energy and mood of any workplace.

Mood is contagious so make sure the right one is catching. You won’t just be changing your life; you’ll be changing the lives of those around you.

 

 

Declutter

Whether it’s your car, your closet or your bedroom, it’s time to clean things out.

We often overlook the fact that clutter is actually a form of mental and physical constraint.

There is a sense of harmony that comes from things being neat and orderly and this has psychological benefits.

You don’t have to be an “OCD” type all the time, but the mere act of cleaning and decluttering is extremely calming and liberating.

A lack of cleanliness and organisation often leads to elevated stress and depression.

It also suggests low self-worth as your outer world is a reflection of your inner world.

You’ve most likely heard the saying: out with the old, in with the new.

Make space for new opportunities to flow into your life by releasing items that keep you tied to the past and see if it doesn’t have a positive effect on your happiness.

 

 

Practice gratitude everyday

Focusing on gratitude will instantly shift your mindset to positive.

No matter what is going on in your life, you have the power to shift your focus to gratitude.

I also encourage the use of a gratitude journal – Every day write down or even just note in your mind at the end of each day, focus on everything you’re grateful for in your life and also how those things impact your life.

Always aim for at least 3 things.

Here’s some examples from my own journal:

  • I am grateful for the increase in traffic to my website today
  • I am grateful for the nice walk I had with Jo and Alfie (the dog) today
  • I am grateful for seeing the twins today

Try to make your gratitude note specific to today. So rather than me writing I’m so grateful for everyone who visits my website.

I would write, I’m so grateful for all of the people who visited my website today, and I’m especially grateful for the lady who took the time to leave a message saying how helpful my post was to her.

Gratitude is life changer when practiced regularly.

 

 

Exercise

Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.

To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it.

I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.

20-habits-to-change-your-life

I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time.

So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout.

It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.

Top tip:

Moving your body or stretching for just 10 minutes per day can really help improve your mental health!

 

 

Meditation

I can’t stress how life changing meditation truly is! You may have tried it and not liked it, or you may have not done it for longer enough to see the results.

I urge you to create a daily meditation practice if you want to create a calm mind, body and life.

There are numerous studies proving the benefits of meditation on stress, depression, anxiety and even physical health!

 

 

Practice Mindfulness

When you practice Mindfulness you expand you consciousness which brings you peace of mind.

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

 

 

Set goals, but enjoy the process of working towards them

I try to live in the present moment as much as possible in my life, but how do you focus on the present while you’re busy working toward your goals for the future?

It’s an interesting paradox that I struggled with for a while.

Over time, I realised that you can set goals for the future, but you have to be present and focused while you’re working to accomplish them.

I used to always rush through projects just to get them over with, but I realised that’s not a good way to live my life.

Instead, I told myself to enjoy the process a little bit more.

When you’re always rushing through things in order to move on to the next project, you miss opportunities to be creative and produce your best work.

These days, I try to be more present when I’m working on something.

Reflection is important, so I’ve started doing weekly and monthly check-ins with myself to stop myself from charging ahead into the future.

 

Forgive

By forgiving someone, you are moving forward in your life. This can release you from misery and from holding onto the past. Forgiveness has helped me with living in the moment.

Instead of holding onto grudges and disappointments, I have used this time to focus on more beneficial things that can improve my life instead of bringing it down.

 

Self-care

No matter how crazy life gets we all need to make time for self-care. Spending time loving yourself is important for our physical, mental and emotional well-being.

When you take care of your needs, you feel nourished, content, in balance and this supports your ability to feel at peace. Self-care builds resilience in times of challenge.

Self-care is self-love. When you identify what nourishes and feeds your soul, and as you provide this for yourself, you feel loved.

It’s important to assess how much self-care you give, especially if you have recently (or if you have for a prolonged time), felt emotionally or physically drained or exhausted.

Self-care is also a learned behaviour. We are shown how to do this early in our lives as it is modelled by our caregivers and taught to us.

You may need to teach yourself self-care if it is something that you have not learned.

As self-care becomes a naturally occurring daily habit, your positive feelings about yourself grow immensely – and you feel autonomous as you are able to care for your needs.

This is important for you to have a healthy relationship with yourself. You need to love yourself too!

 

 

Listen to podcasts

Podcasts are literally my favourite. They are easy to access and can help you escape from reality for a little. By listening to podcasts you are staying informed and growing as an individual.

I optimise my time by listening to them while I am working or getting ready for my day in the morning.

 

Drink more water

A simple yet vital daily requirement, drinking water. This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.

Drinking water can solve other problems such as clearing skin issues and providing mental clarity. One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day.

I personally like to drink room temperature and hot water; this helps with digestion.

 

Smile more

A simple smile has more influence on your day and others than you may think. Smiling improves your mood and you can even trick yourself into feeling better. Next time you are upset and frowning force yourself into smiling, it will make you feel better.

 

Volunteer/Give back

Not everyone has spare change to hand out to everyone. If you do, great! But there are a variety of other ways to help others without spending money.

You can give them a meaningful compliment or even volunteer to help them with something such as washing their car.

There is absolutely nothing to lose in this situation, this habit will not only make the other person happy but you will feel good as well!

 

Make your bed

At the risk of sounding like your mom, please make your bed. Not only will it feel good to get into a made bed at night, but it’s important for the success of your day.

Making your bed first thing every morning means one small win before you even have a cup of coffee, which subconsciously will motivate you to achieve thousands of small wins throughout the day (and you know what they say about small wins: they lead up to really big ones).

Plus, Gretchen Rubin found in her research that it’s the easiest and most common daily habit you can do to boost happiness.

 

Listen

You learn so much more when you are listening instead of speaking. By listening you can build a relationship with the other person because they will notice you seem interested. Also, you learn something new from each person you meet, why not take advantage of this and learn from their stories. Plus, you may be missing out on a good laugh by not listening!

 

Read books

Reading just 30 minutes a day over time will produce amazing benefits. I hear you – “What? I don’t have 30 minutes a day to read!”

Well, quite honestly, I think we spend at least that amount of time on other activities like social media or television each day.

Plus, I would add that we really cannot afford not to acquire this habit. Reading 30 minutes a day would mean that you could probably get through 2-3 books in a month and 24 to 36 books in a year!

That is amazing! Think of all you could learn in one year by cultivating a simple daily habit of reading.

 

Always learn new things

Learning never stops – even though some people stop learning as soon as they are done with their education.

However, the only way to survive in this world and stay on top of things is to be adaptable and continuously learn new skills and gain new knowledge.

With all of the information and books available online nowadays, it’s very simple to do this.

 

20 habits to change your life – Final thought

It’s worth it to note that we still have down days even if we’re the best at implementing these actions. It’s a part of life. However, these daily actions will help make those stormy days a little less dark, and make it so much easier to weather through.

Also, these habits don’t just create happiness, but also can be life changing in what you can achieve. With a brighter outlook, more energy and a positive mindset, the possibilities for our lives are endless!

What are you doing to live a better life?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-IMPROVEMENT BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

20-Habits-to-Change-Your-Life

50 Gratitude Journaling Prompts – Simple Guide!

50 Gratitude Journaling Prompts – Simple Guide!

Today I will be sharing with you 50 gratitude journaling prompts. Journaling is quickly becoming more popular, with hordes of people starting their day by opening the pages of their notebook and writing. Writing has long been recommended by counsellors and psychologists as a way…

14 Motivational Uplifting Quotes – W/C  6th December 2021

14 Motivational Uplifting Quotes – W/C  6th December 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

Brain Dump Exercise – Declutter Your Mind!

Brain Dump Exercise – Declutter Your Mind!

Today I will be discussing what a brain dump exercise is and what benefits the practice can have.

I don’t know about you, but I used to often have so many thoughts running through my head at once, it would be overwhelming.

I would end up in a panicked mess, because I was going over in my head what I needed get done; and at same time getting myself in more of muddle in the process.

Where do I start and how do I fit it all in!

You may notice this more when you are trying to sleep or even when you are trying to concentrate on something.

How many times have you had someone talk to you and then you realise you have no idea what they just said to you?

Do you ever journal about your daily life? If so, good for you! Getting everything out of your head is a great self-care activity.

If you don’t journal, hey, that’s ok too! Journaling is a great way to improve mental health. So, with that in mind, have you ever heard of a brain dump? If not, you’re about to find out how to do one for mental health.

Let’s talk you through the brain dump process.

 

 

Brain Dump Exercise – Declutter Your Mind!

 

What is a brain dump?

A brain dump is a simple process of taking all of the thoughts running around in your head and recording them in one place.

You can use a brain dump for multiple purposes including studying for tests, learning a new skill or arrange your to-do list. The main objective is to organise your knowledge in one single spot for future reference.

brain-dump-exercise

The most common way I use a brain dump is to plan my week and create to-do lists.

Writing down the tasks that constantly fill my thoughts has been an effective way to make sure I don’t forget anything important. Also, just the act of writing down my thoughts makes them less overwhelming and easier to manage.

When I write down my to-do list, all of a sudden it clears up space in my brain and immediately reduces stress. With my entire to-do list is on a single piece of paper, it begins to feel more manageable.

 

Signs you need to brain dump

There are many scenarios that call for “dumping” your thoughts on paper. Here are just a few questions to ask yourself:

  • Are you going through a stressful period?
  • Did you recently experience a major life change, like a move or new job?
  • Is there something going on in your personal life at the moment?
  • Does the thought of checking off your to do list overwhelm you?
  • Do you feel anxious, stressed or tired?
  • At the moment, are you having trouble making a decision?
  • Are you unsure of what you really want?
  • Has organisation been an issue in some way lately?

If you answered yes to any of these questions, a brain dump worksheet may help you gain clarity.

 

 

Why does a brain dump work?

Brain dumping can accomplish two important things – first, getting your ideas onto paper simply helps calm your brain.

Get your ideas out of your head and they will stop keeping you up all night.

Second, putting your ideas down in words will help you evaluate them and determine whether they’re good enough to continue to explore, or if they should be filed away for later consideration.

 

When to do a brain dump?

The list may look a little bit different for everyone. But here are some major moments that I know I need a brain dump:

  • When you can’t focus on what you are working on;
  • When you are working long hours but not getting much done;
  • When you are about to start a new project;
  • When you are moving or traveling to somewhere else;
  • When you experience major changes in life, like a new relationship or a new job;
  • When you lose something or someone important;

These are all critical moments where you may have a lot of new tasks to tackle and decisions to make. Brain dump will help to calm your nerves down and to get you in a problem-solving mode.

 

How to do a brain dump

The trick to a successful brain dump is to not think too much about what you’re doing.  Don’t try to write in your neatest handwriting, or stop and think about what makes the most sense.

Think of it as if you were playing that first word that pops into your head game and just run through everything as fast as you can.

brain-dump-exercise

Your original list won’t be organised, or neat, or pretty.  It will most likely be chicken scratch, and a little bit of gibberish, but that’s okay.

We’ll come back to that, later.  The important thing right now is to empty your brain, as quickly as you can so you can stop feeling overwhelmed and actually get something done.

If you really stop to think, it’s more likely that you’ll forget something and start stressing out again.

 

Organise your thoughts

Once you done the brain dump, it’s time to get organised. After you’ve taken a break, sit down with your writing for a moment. Start a new page in your journal (or other outlet) and divide your writing into various categories. This can be done by sectionalising everything based on different aspects of your life.

Categories will vary depending on the general subject matters of your brain dump. However, here are a few ideas:

  • Work
  • Personal Life
  • To-Do List
  • Stressors
  • Health & Wellness
  • Appointments
  • Home
  • Bills
  • Hobbies
  • Reminders

Take a look at your list and analyse the categories. This is where highlighters come in handy.

Which thought is the most urgent? Pick two or more pressing items on your to-do list and start with those first.

Also, don’t worry about categorising every thought into a neat list. You can add a separate section for random thoughts. Delete anything that seem unnecessary.

Continue to address each item on the list, but work at your own pace. These things take time!

 

 Prioritise your thoughts

Now that you have created a couple of different categories, rearrange the items within each list so that you are able to prioritise what needs to be looked after:

  • High priority – needs most attention
  • Medium priority – can wait, doesn’t need to be done today
  • Low priority – low priority, can wait a while

Now you’re ready to start taking action with the information that you produced from your brain dump.

 

Repeat

You can do as many brain dumps as you want. Work mini brain dump sessions into your daily routine (for example, maybe each night after you tuck your kids in), or just do brain dumps once a week when you feel your thoughts starting to pile up.

 

Brain Dump Exercise – Final thoughts

In the end, there is no right or wrong method when it comes to brain dumping. You already have everything you need – your time, your thoughts, and pen and paper.

There are no rules, as well as there are no limits in writing – we can start dumping our thoughts by asking ourselves simple questions or making to-do lists for tomorrow.

Do you practice brain dumping? If you have any tips and tricks that you’d like to share with everyone, I would like to know.

I really hope you found inspiration in this article.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MENTAL HEALTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

brain-dump-exercise

5 4 3 2 1 Grounding Exercise – Great for Anxiety and Stress!

5 4 3 2 1 Grounding Exercise – Great for Anxiety and Stress!

Today I will talking about one of my favourite grounding techniques, the 5 4 3 2 1 grounding exercise. Stress and anxiety have skyrocketed in recent years — in kids and adults. It’s crucial we discover strategies to cope, to become more resilient, and manage these…

How to Develop a Positive Mindset – Ultimate Guide!

How to Develop a Positive Mindset – Ultimate Guide!

Today I will be talking you through how to develop a positive mindset. Being positive can sometimes feel like a daunting challenge, especially when you are stuck in a negative rut. At the same time, however, it’s not always as difficult as you may think.…

Self-Care During a Pandemic – Ultimate Guide!

Self-Care During a Pandemic – Ultimate Guide!

Today I will be talking about self-care during a pandemic and what has helped me adapt to the lifestyle changes that have occurred over the past couple of years.

We are living in uncertain times. Each day brings a new set of challenges and changes to our daily schedule and routine.

Many people are feeling the stress and are not sure what the safest way is to manage it.

Whether we embraced or rejected the idea of social distancing, working from home or not being able to do all the normal things we used to take for granted, this year took a hit on our well-being and affected us by completely changing our lifestyle.

Even the toughest people I’ve known, admitted that it was not easy to go through the lock-down period, to be unable to visit their family and to completely give up your social life.

As time has gone on, anxiety and mental health issues have gone through the roof, so it’s even more important that we make time and don’t forget to look after ourselves.

 

 

WHAT IS SELF-CARE?

Because it’s important we’re all on the same page, right?

Let’s start with a self-care definition from Oxford Dictionaries:

“The practice of taking action to preserve or improve one’s own health.”

“The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”

So basically, self-care is you and I taking responsibility for our own health, both mental and physical.

Seems pretty legit and certainly not self-indulgent.

In fact, for anyone to suggest that taking responsibly for your mental and physical health is anything but common sense, well they’re the one’s sounding ridiculous.

Please don’t let anyone shame you for self-care or listen to anyone that says anything negative about your self-care practices.

You are taking responsibility for your physical and mental health, that is nothing to be ashamed or embarrassed about at all.

Self-care is not selfish – as mentioned earlier, it will improve you as a person, and that will make you a better person to be around.

 

SELF-CARE IS THE DAILY ATTENTION AND LOVE FOR YOU!

When you take care of your needs, you feel nourished, content, in balance and this supports your ability to feel at peace. Self-care builds resilience in times of challenge.

Self-care is self-love. When you identify what nourishes and feeds your soul, and as you provide this for yourself, you feel loved.

It’s important to assess how much self-care you give, especially if you have recently (or if you have for a prolonged time), felt emotionally or physically drained or exhausted.

Self-care is also a learned behaviour. We are shown how to do this early in our lives as it is modelled by our caregivers and taught to us.

You may need to teach yourself self-care if it is something that you have not learned.

As self-care becomes a naturally occurring daily habit, your positive feelings about yourself grow immensely – and you feel autonomous as you are able to care for your needs.

 

Why is self-care so important?

In my opinion, as well in the opinion of a countless number of medical professionals, you should be practicing self-care year-round.

But, on March 11, 2020, the WHO (World Health Organization) declared COVID-19 an official pandemic.

On that day, the reality of our world changed and life hasn’t been the same since.

Self-Care-During-a-Pandemic

Many people dismiss the notion of taking care of ourselves. They’re are too busy, there are more important things going on in the world than our looking after themselves.

But the truth is, you need to take care of yourself now more than ever.

The reason is that we are simply living in stressful times, and to prevent our mental health from going down the drain, self-care is a must.

If you are a pro at this, keep doing what you are doing. But, if you have never practiced self-care in your life, there is no better time than now to start.

Below are some tips that I have put together that have helped me during these stressful times.

 

Self-Care During a Pandemic – Ultimate Guide!

 

Meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

self-care

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

 

 

Practice Mindfulness

When you practice Mindfulness you expand you consciousness which brings you peace of mind.

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

 

 

Practice gratitude everyday

Focusing on gratitude will instantly shift your mindset to positive.

No matter what is going on in your life, you have the power to shift your focus to gratitude.

I also encourage the use of a gratitude journal – Every day write down or even just note in your mind at the end of each day, focus on everything you’re grateful for in your life and also how those things impact your life.

Always aim for at least 3 things.

Here’s some examples from my own journal:

  • I am grateful for the increase in traffic to my website today
  • I am grateful for the nice walk I had with Jo and Alfie (the dog) today
  • I am grateful for seeing the twins today

Try to make your gratitude note specific to today. So rather than me writing I’m so grateful for everyone who visits my website.

I would write, I’m so grateful for all of the people who visited my website today, and I’m especially grateful for the lady who took the time to leave a message saying how helpful my post was to her.

Gratitude is life changer when practiced regularly.

 

 

SELF-FORGIVENESS

Self-care is the emotional expression of giving yourself permission to heal, to return to peace – to be whole. It is the permission to release past hurts and self -recrimination.

When we forgive our self, and as we use our experiences as a learning ground for how we wish to be in the present and future, we can hold comfort in knowing that the experiences of our life, and our actions may hold presence – they are towards something pure and of meaning.

If you hold yourself in contempt for the actions of your past, you are not allowing yourself to heal – nor integrate what new information and choices you are now choosing.

We learn through trial and error – of not always knowing the right answer, of not having the capacity in some moments to live from our heart – to do our best.

If you want to practice self-forgiveness, begin with your gentle urging – your willingness to accept all of you as imperfect and perfect – as a work in progress towards all that you desire to be – and of the knowledge that everything serves to teach you much if you allow it.

Start with these words, said out loud: “I forgive you. I love you.” Notice how these words resonate at a much deeper level, offering you the permission to forgive yourself.

Say these words with compassion – allow yourself to take them in, to feel their weighted presence and relief.

 

 

Just Breathe

Focused breathing can help activate the body’s relaxation response, just 20 to 30 minutes of abdominal breathing every day can reduce both stress and anxiety.

Tapping into your breath is one of the quickest and easiest ways to calm your nervous system, Try an exercise like box breathing to begin feeling more centred immediately.

Square breathing involves inhaling, holding your breath, and exhaling, all in counts of four.

Make sure you’re in a comfortable position, whether it’s sitting down or lying on your back.

 

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced.

Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

self-care-outdoors

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

 

Keep a routine

Sticking to a regular routine can help you regain a sense of stability and keep a better structure to your days during a time when it feels like we can’t even keep track of what day it is.

Have you ever slept in way too late and just felt like your whole day was ruined and like you were so behind on everything?

I have for sure and it’s not a good feeling!

So, try to wake up and go to bed at the same time every day, and stick to somewhat of a consistent routine to reduce your stress

 

Stay active

As hard as it may be, be sure to stay active. Staying active will strengthen your immune system, which will help your body to fight off any type of illness.

Not only that, but during a time in which we are often feeling distant from the world around us and incredibly uncertain of what the future might hold, staying active will also help to strengthen your mental health as well.

Do an at-home workout, or go for a 30-minute walk or run outside, even lift heavy boxes in your garage – be creative, but just make sure you are remaining active.

 

YOGA

Yoga may be considered exercise but it is more about a philosophy, a mindset – and a way of approaching life that includes the union of body, mind, and nonphysical awareness (as energy).

Whether some gentle asanas (postures) to stretch and strengthen your body first thing in the morning, as a healthful break during your work day, or perhaps an online class, you are choosing to nourish all aspects of yourself through mindful attention, posture awareness, breathing, care and love of yourself.

The benefits of yoga are remarkable.

 

Maintain a healthy diet

Staying motivated to eat healthy is extremely difficult during a lockdown, and that can be hard if your energy levels are down from your body trying to process a bad diet.

Maintaining a healthy diet doesn’t mean you need to give up on all the unhealthy foods you love.

It’s all about moderation, listening to your body, and being mindful about what goes into your body.

Eating better has also been shown to increase overall brain function, energy levels, and self-esteem (because when you look good, you feel good!).

 

Limit your social media/ news consumption

Even for me, limiting social media or even unplugging completely is the hardest for me. Asides from trying to drive traffic to my blog and grow my accounts grow, social media helps me stay in touch.

It also keeps me informed about the state of the world and the new rules surrounding the current lockdown.

But all of this, to be honest, can be too much – right now, except you work for a news publisher, it’s not healthy to keep track of the current coronavirus cases.

You need to detach yourself from it to be able to cope with the situation.

Already, people are mentally struggling with the lockdown – subjecting yourself to daily news is just going to do more harm than good.

I’ve already starting limiting my news consumption and I can feel the difference in my health – you should try it too.

 

Choose your focus

Self-care and mental health are all about understanding what you want your focus in life to be and what choices you make based on that.

This could involve moving your focus to a new hobby or passion, or changing your attitude towards the things that bring negativity to your life.

By choosing what you focus on in your life, this means you stay busy and concentrate on those things that make you feel positive, happy, and in control of yourself and your mental and physical health.

 

Make sleep a priority

Both your body and mind are experiencing a lot of changes right now. We have never had to be cooped up for this long.

One of the best things you can do for your body and mind is to give them time to rest and adjust to what is the new normal – at least what has been the new normal during recent times and looks to be for the foreseeable future.

Regardless of the time you normally wake up, try to get to be a half-hour earlier or even an hour earlier.

Give your body and mind the rest they need so that they can perform to the best of their ability.

Strive for no less than 7-8 hours of sleep per night. If you are having a difficult time getting this amount, ask yourself what’s more important: sleep or Netflix?

 

 

Read self-help books & articles

In the worrisome times of this pandemic, the perfect means of both learning and escape are: books!

As you social distance at home during this COVID-19 outbreak, it is a great opportunity to dust off books that you always wanted to read, or add new ones to the list – and an even better time to work on improving ourselves.

One of my favourite things to do when I feel overwhelmed is read.

It makes you realise that the things you are feeling are not uncommon and that things will get better. I also find that it can open my mind and allow me to see something in a different way.

Top tip:

I can’t recommend the following books enough, the below have been life changing for me:

        

 

 

 

Schedule time to connect with friends/family weekly

Connecting with family and friends may increasingly fall off your radar as the pandemic stretches on, so that’s why it becomes even more important to keep up with outreach.

Connecting with those you love will help you feel grounded, and remind you about the world and people outside of your immediate living space.

Spending time with loved ones may seem more difficult due to lock downs, but with technologies like Zoom and Google Hangout, it’s actually easier by most accounts.

Adding hangout time to your new routine will help give the brain a break from whatever it is that may be causing heightened stress and anxiety (for most, a dangerous pandemic).

​Seeing and conversing with people is also a good way to escape from the heavy dose of negativity that the news steadily delivers.

With screen sharing capabilities, there are a lot of fun things you can do with friends via your computer, like playing board games or even watching a live stream concert together.

 

Declutter your home

Tidying up your home can be a real mood changer. Being disorganised can increase a person’s cortisol and stress hormones levels in body. It makes you feel distracted and disrupts your concentration. Take time to organise your home everyday.

 

 

Laugh

Pretty much any sort of negative mental aspect is temporarily flushed out when you’re laughing. In addition to the mind, it also relieves stress in the body by relaxing the muscles.

There is a chance you’ve already made it through every episode of your favourite show, but if you have an internet connection, YouTube has lots of free content to keep you busy.

 

Self-Care During a PandemicFinal thoughts

Your body and mind are always going to be your most valuable assets. To get through each day, you need to do whatever you can do in order to keep both in good shape.

Remember to cut yourself some slack and to go easier on yourself during these challenging and pressing times. Schedule time for yourself and make yourself your own number one priority. Your mind and body will thank you.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-CARE BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

Self-Care-During-a-Pandemic

14 Motivational Uplifting Quotes – W/C  29th November 2021

14 Motivational Uplifting Quotes – W/C  29th November 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…