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]]>Keep Moving
Research shows that maintaining an active lifestyle is even more important than diet when it comes to longevity and healthy aging. Regular exercise benefits both the physical body and emotional state by triggering the production of endorphins, which help to reduce stress and anxiety. You don’t have to spend hours at the gym every day—even simple swaps, such as taking the stairs over the elevator, can make a difference.
Foster Meaningful Connections
Humans are biologically wired for connection, so it’s likely no coincidence that the populations that tend to live the longest lives also place a high value on family and relationships. Prioritizing time with your loved ones can reduce feelings of isolation, provide mental and emotional stimulation, and even give you a sense of purpose.
Connect With Something Bigger
Cultivating a feeling of connection to something bigger than oneself can improve mental health and make it easier to cope with the challenges that life brings. You may feel called to a particular faith, but if not, know that you don’t have to be religious to develop a spiritual practice. Beyond improving mental health, meditation, prayer, and mindfulness have all been shown to benefit the cardiovascular and immune systems.
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]]>Deep Breathing
Deep breathing exercises are designed to calm the nervous system and bring a sense of clarity. One of our favorite techniques is 4-7-8 breathing. Inhale deeply through your nose for a count of 4, hold for 7 seconds, and exhale slowly through your mouth for a count of 8. Mindfulness techniques, such as observing your thoughts and sensations without judgment, can also help you to stay present and prevent your anger from escalating further.
Physical Activity
Engaging in exercise, sports, or any form of physical activity stimulates the release of endorphins, the brain’s “feel-good” chemicals, and can help you release pent-up frustration. Whether it’s a brisk walk, yoga session, or vigorous workout, exercise can be used to calm down in the moment as well as manage anger and enhance mood in general.
Communicate
Effective communication is an essential part of maintaining healthy relationships, as it allows us to address what’s underneath our anger and find constructive solutions. Instead of bottling up your emotions until you lash out, practice respectful, yet assertive communication. Clearly express your feelings and concerns, focusing on the specific behavior or situation that triggered you. And remember—communication works both ways. Active listening during conversations can promote greater understanding and prevent further conflict.
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]]>Set Boundaries
Setting boundaries is by and large the most important factor for maintaining a healthy balance between your work and personal life. Try to establish a set schedule for work and stick to it as much as possible. When the workday is over, disconnect from work-related emails and phone calls, and focus on things that don’t have to do with work. This will help you prevent burnout.
Take Breaks
Regular breaks throughout your work day can help you maintain focus and increase productivity, which can lead to more time for personal activities later. Taking breaks can also help reduce stress and anxiety, which are common factors that can lead to an imbalance between work and personal life.
Practice Self-Care
Outside of work, prioritize self-care activities such as exercise, meditation, and spending time with loved ones. These activities can help you recharge your batteries and improve your mood, making you more productive at work and happier in all areas.
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]]>422 parents of young children took part in a study that was recently published in the Journal of the American Medical Association.
The findings showed that using screen time to stop a tantrum was associated with more emotional dysregulation in children, especially boys. Not only does the practice prevent parents from teaching kids how to handle challenging emotions, but it can also send a message to children that behaving like that is a way to get what they want.
“When you see your 3-to 5-year-old having a tough emotional moment, meaning they are screaming and crying about something, they’re getting frustrated, they might be hitting or kicking or lying on the floor. If your go-to strategy is to distract them or get them to be quiet by using media, then this study suggests that is not helping them in the long term,” noted Dr. Jenny Radesky, a developmental behavioral pediatrician and lead author of the study.
The World Health Organisation has previously said that sedentary screen time is not recommended for children under the age of two, while those between two and four should get an hour max.
If your toddler is going hysterical, Radesky suggests giving them a relaxing and comfortable place to collect their thoughts and feelings.
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]]>It’s important to understand how your breath affects your mood so that you can learn to better control your inner lives. Here are three ways breathing influences our mental states.
Shallow Breaths
Shallow breathing is linked to feelings of stress and anxiety. When you’re feeling very anxious and ill, if you take a moment to pay attention to your breath you will probably notice that you are taking very short and shallow breaths. This tells your body that you’re anxious or scared.
. Among the chaos, I built my resilience. I fought for my mental well being and started developing tools to help myself hack my own mental state. These tools have served me well over the years and helped me regain ground during other challenging periods in my life . Why am I telling you this? I am telling you this because I know how paralyzing anxiety can be. I know how challenging it can be to fight the fights alone. And I also know that rolling over and just giving in is not going to serve us. So I ask you this… WHAT IS YOUR PLAN OF ACTION for yourself? . If the feeling is getting heavier and bigger, when will you opt out of Netflix, and other bandaids, and decide to seek some intervention? My tools work. I have used them on people with trauma and they have gotten relief. My goal is to introduce a tunnel through that emotional block so you can achieve some relief. Come join me this Saturday at 11 am on ZOOM for a community gathering of Breathing Meditation. I am confident it will be of benefit
LINK IN BIO
. #thrivenotsurvive #breathingmeditation #mentalhealthmatters #mindfulnesscoachDeep Breathing
A good way to combat this is to take big, deep breaths right down into your belly. Deep breathing slows your breath down, prevents the shallow breaths, and makes your body release calm hormones instead of adrenaline.
: @maxwmccoySquare Breathing
A good way to aid the deep breathing is to breathe in to the count of four, hold to the count of four, and breath out to the count of four. This regulates your breathing and helps it stay regular. Soon enough, you’ll feel calm and relaxed.
⠀⠀ Mantra: “I Release, Purify, Cleanse & Grow through the Power of Breath.” 
⠀⠀ Full, free, deep breathing is one of the most accessible & easy to learn rituals to enhancing physical, emotional & spiritual wellbeing. ⠀⠀ Cleansing breath work is a powerful practice that can quickly & actively lead to a release of stress & emotional build up. ⠀⠀ Whenever we have an emotional release, it comes out in some way through the mouth. Whether it be crying, laughing or anger, the mouth & breath play a major role in the experience. ⠀⠀ The lungs are a major organ of elimination, & the most significant way that we alkalize our bodies is through our breathing. ⠀⠀ Focusing on clearing your lungs with a large yawn-like exhale will refresh & clear your body physically, emotionally & spiritually. ⠀⠀ Any where, any time, you can use this method to release tension & built up energy in the body. ⠀⠀ When stretching & opening the body with large deep breaths, you allow for areas of congestion to be discharged through the blood & lungs. ⠀⠀ ༄ Take some time to yourself (even if it’s just 1 minute) to slow down & become conscious of your breath. ⠀⠀ ༄ Inhale deeply & slowly through your nose. ⠀⠀ ༄ Then opening your mouth, release the breath, emptying out your lungs on the exhale through your mouth, encouraging the release of stagnant air, particulate, & carbon dioxide. ⠀⠀ ༄ Open your jaw wide & allow for a large volume of air to move through your trachea. ⠀⠀ ༄ You can also try adding a “Haaaaah” sound as a way to vibrate & increase the opening of your heart & clearing of stagnant energy. . ༄ Visualize any toxins, low energy or stress leaving your body through your exhaling of air. ⠀⠀ Doing this as a daily cleansing ritual or in times of stress will help to relax your body & introduces an act of conscience living to your day. ⠀⠀ Love & gratitude always, Tsari. Xx ⠀⠀ 
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]]>Deep Breathing
Deep breathing draws your attention to the interface between your minds and your bodies. Simply sit or stand in a calm environment where you can’t be disturbed. Breathe deeply in to the count of five through your nose, gently hold it for a few seconds, and then breath out to the count of five through your mouth. Repeat this for a few minutes, concentrating on the breath. You will feel calmer and more secure in your skin.
seems to be the sentence that you and I hear alot on Zoom calls. ⠀ ⠀ I believe there is such depth and meaning to this. Being mindful and paying attention to the present moment is what we need in this digital world. ⠀ ⠀ Being powerfully present gives you an opportunity to really 'hear' and listen to what the other person has to say and the more present you are, the better you get at being non-judgmental instead you step into an observer who watch and pays absolute attention to what goes on around you
Engaged Listening
For this technique, simply sit down somewhere comfortable, close your eyes and listen to what you hear. Listen to the birds singing, the wind whispering in the trees, the dogs barking, the car driving along the road. As you hear these sounds, imagine what they look like, where they come from, and what the birds, the trees, and the dogs feel. This technique is a great way of incorporating you into your environment, cultivating positive emotional responses.
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]]>The Name Game
To help stop spiraling thoughts, look around you and name three things that you can see, two things that you can hear, and one sensation that you can feel. Doing this helps ground you in the here and now, and prevents your mind from racing from catastrophe to catastrophe. It increases your awareness of your body and your environment.
#rainbow #maldives #islandlife #islanvibes #isolation #moodnation #makeportraitnowar #justgoshoot #tanline #beachbum #worldwanderer #liveauthentic #dreamdestination #seetheworld #hammock #createcommune #peoplescreative #wanderlust #beard #exploreeverything #boys #mindfullness #agameoftones #menstyle #portraitphotography #theoutbound #hunk #instaguy #livefolkDeep Breathing
Our minds are inextricably tied to our breathing. When we are feeling anxious, our breathing tends to be shallow and constrained. If we stop shallow breathing and take deep breathes in to the count of four and out to the count of four, our minds will settle down and our bodies will relax. Deep breathing can give us a sense of unity with our environment wherever we are.
I’ve learned a lot about #pranayama (Sanskrit: the extension of the life force or breath) lately. Stillness Exercise
Try focusing all of your attention on a word, thing, place, image, or the breath. As you do so, remain still and do this for as long as feels comfortable to you. It could be between five minutes to 20 minutes. If your mind wanders, gently turn it back to the object of attention. This promotes groundedness and stability.
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]]>Schedule a Worry Break
It’s natural to feel anxious and overwhelmed. A good way to help you manage these difficult emotions is to designate some time in your schedule to let yourself feel worried. This will help free up your mind for those good feelings that will come your way.
Think of One Good Thing That Happened Before Bed
An excellent way to improve your mental health is to think of something good that happened to you every day just before you go to bed. This will help you develop the habit of channeling positive energy and recognizing the good things in your life.
Declutter Your Mind
Managing your mental health is a lot like tidying a room so that you want to spend time in it. Spot unhelpful thought patterns and get rid of the clutter that prevents you from seeing things clearly.
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