Wellness Tips for the Mind, Body, and Soul

    A Few Thoughts About Food

    Food is the most widely abused anti-anxiety drug, and exercise is the most underutilized antidepressant:

    Separate your emotions from your food. Make meal and snack choices that make your body feel better, not your head. (Because, really, you always end up feeling guilty or bad about yourself later. That mental “relief” is only temporary anyway.)
    Having a moment? Do 10 push-ups. Or 10 Squats. Or both. Give your body the dopamine hit it’s looking for – move your body.

    Eat it because you want it – not because it’s there.

    We often underestimate the amount of food we eat because we graze unconsciously.
    If you want a cupcake, eat a cupcake. But don’t eat one just because they are in the breakroom.

    If you aren’t hungry enough to eat an apple, you aren’t really hungry.

    At the beginning of this process, as we are making different choices, our bodies will try to tell us we need more sugar or carbs. Don’t follow the impulse without asking yourself if you are actually hungry.
    Keep fresh fruits and veggies available, and go for those first. If you are actually hungry, an apple and scoop of peanut butter or carrots and hummus will sound good. Are you actually hungry? Or are you bored?

    Making the most of your meals: Eat Slower

    The idea is to create habits that encourage a good relationship with food. We want to enjoy food; in a healthy way.
    Drink 8oz of water (half a bottle) 10 minutes before you eat. It will aid with digestion and help your body recognize when it’s “full” faster.
    Set your fork down between bites. Chew your food 15-30 times (depending on texture) before swallowing. Then pick up your fork for the next bite. Digestion starts in the mouth, so that extra time chewing helps you get the most nutrients out of what you eat. Slow down. Savor the flavor.

    Affirmations to Try

    (because we know it’s hard to get this started)

    • This, too, shall pass.
    • It is unnecessary to chase. The things that are meant for me will come to me.
    • I am capable of change.
    • I have control over my reactions.
    • I am worthy of love and respect.
    • Every day, I fall a little more in love with myself.
    • I am working to build a life filled with happiness.
    • My body is powerful.
    • I am open to abundance.
    • I appreciate the little things.
    • Courage starts with showing up and letting ourselves be seen.
    • My perspective is unique. It is important, and it counts.
    • The cracks are where the light gets in.
    • It’s okay that I am scared; I can do it anyway.
    • I am the greatest. I said that even before I knew I was. -M. Ali
    • My vibe attracts my tribe.
    • I am an Emotional Asshole, and I embrace where I’m at.
    • I can handle anything that comes my way.
    • I have grown from my mistakes.
    • I am free to pursue my passions.
    • Happiness is a choice, and today, I choose happiness.
    • There are people who love me.
    • Transformations are happening within me and within my life.
    • I am solution oriented.
    • Today is going to be a great day.
    • I am curious.
    • Today is a new day, and I am open to new experiences.
    • I have hope for the future.
    • I have everything I need to be the best possible version of myself.

    Express Yourself. Write Down Your Thoughts.

    My Favorite Affirmations:
    Today, I am grateful for:
    My friends would say my best qualities are:

    #EMOTIONALasshole

    This exercise is designed to make you think about YOU. We need to understand our own needs in order to express them. We need to identify the things that bring us joy before we can embrace them. Your perception matters. It is important. Now, let’s figure out the details.
    I would encourage you to answer these questions in a journal. But I know journaling’s not for everyone, so I am providing some space below.

    The Fun Stuff First

    • If you could spend a day doing anything you wanted, what would it be? (Imagine a world where you aren’t tired or stressed, if you didn’t need rest but had energy and a whole day to yourself.)
    • If you could spend the day doing anything you wanted with one other person of your choice, what would you do? (Same perfect-world scenario).
    • What is something you have always wanted to learn?
    • What is one thing that always makes you smile? (like, that I-can’t-help-myself smile)
    • If you could choose one activity to NEVER do again, what would it be?
    • Who are the top 3 people you enjoy spending time with? (your kids don’t count)
    • What is something you know you are good at that you actually enjoy?

    Physical Needs

    • How much sleep do you need to wake up feeling rested?
    • What time(s) of day do you sleep best?
    • What is the environment that is most ideal for sleeping? (think lighting, noise, temperature)
    • What is your favorite way to relax at home?
    • What is your favorite outdoor activity?
    • What activity helps you clear your head/mind?
    • What types of exercise make your body feel good?

    Emotional Needs

    This section requires some real self-reflection. It is not selfish to know what you need. It is not selfish to ask for what you need. It is important to know your personal boundaries. It is okay for you to hold your boundaries.

    • At home, what types of things make you feel like you have a partner?
    • Letting go of all societal or familial expectations, how do you want to be celebrated on your birthday?
    • If all your future sexual experiences were limited to only what you have regularly done or expressed interest in – would you be sexually satisfied? What do you want to experience that you haven’t yet asked for?
    • When you are upset, how do you want to be treated? (like, really – you can’t say you want time to yourself if that then makes you feel like no one cares… what do you really need?)

    Taking Inventory

    Life happens. We all have outside stressors, obligations, and expectations.

    The trouble is we tend to lose ourselves in the chaos of life. And, somewhere along the way, we are taught that taking care of You is selfish.
    So, take a few minutes to look back through your answers. Use this information to evaluate where your energy is going.
    Are you spending time with the people that add to your life? Are you seeking out those experiences that make you smile? Are you embracing your sexuality?

    These things deserve your energy. You deserve to have these things in your life.
    How much effort do you invest in trying to prevent someone else from being annoyed? Do you feel like a nag? These things probably don’t deserve as much energy as you give them.

    Be intentional with where you put your energy. If the thing requires doing – do it, but you don’t need to invest yourself in it. Decide how much energy your obligations actually require, draw that line, and release yourself from anything beyond that point.

    This part is yours, and only yours, to decide.
    You get to build your best life.

    Now, Let’s Get Started, Shall We?

    Schedule a Consultation

    Call or Text to book: (410) 697-9078

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    Schedule a Consultation

    Call or Text to book: (410) 697-9078

    • This field is for validation purposes and should be left unchanged.
    • This field is for validation purposes and should be left unchanged.
    By submitting this form you agree to be contacted via phone/text/email.
    * Reply “Stop” to opt out.