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https://www.lisd.net/cms/lib/TX01918037/Centricity/Domain/11412/2022%20Higginbotham%20HRM%20Mental%20Health%20Form%20-%20Do%20I%20Need%20Help_v03_PUB.pdf

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35 Beneficial Self Care Ideas For Teens - Teens Society

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35 Beneficial Self Care Ideas For Teens - Teens Society

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Being a teenager can be stressful! That’s why we put together this list of 35 self care ideas for teens to help you relax and recharge.

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Being a teenager can be stressful! That's why we put together this list of 35 self care ideas for teens to help you relax and recharge.

Today, teenagers and young adults are more depressed, lonely, stressed, and anxious than ever. At first glance, it could be challenging to wrap your head around this fact, and it is even harder for adults. Self-care could just be the answer to teenagers' problems or make it easier for them to cope with these high stress levels. What are some self care ideas for teens?
Self-care ideas for teen girls include journaling, meditation, yoga, taking baths, exercising, painting nails, gardening, hiking, writing, puzzles, and volunteering. For teen boys, riding bikes, playing games and instruments, hiking, working out, reading, listening to podcasts, and journaling are great.
Talking about self care to teens can be difficult, but giving them some ideas and guidance on this crucial subject could make a huge difference. Let's look at some of the best self care ideas for teen boys and girls to make sure they receive a healthy outlet for the stress and anxiousness that comes with being a teenager!

What Is Self Care?

When teenagers feel stressed, burnt out, or overwhelmed, they often neglect their basic needs, including correctly looking after themselves. Self care is all about meeting those basic needs, which causes you to feel healthy mentally and physically.

Nutrition, sleep, and movement all affect our brains and mental health, which is why self care is so critical, especially if you notice that your teen is starting to struggle with their mental health.

Why Should Teens Practice Self Care?

Teenagers' brains are changing and developing rapidly, and the activities they keep themselves busy with will follow them as they navigate through adolescence.

This is why self care is so important to teenagers, as it could act as an anchor for resilience and stability in those uncertain times.

The Best Self Care Ideas For Teenage Girls

Self care is especially important for teenage girls as it provides a positive outlet for their developing minds and values. Let's look at a few of the best self care activities for any teenage girl:

1. Write In A Journal

Journaling can be used as a clever and descriptive way to let any feelings of anger and stress out.

As more and more teenagers struggle with verbal communication, this would be the perfect alternative for any teenage girl to get rid of any unspoken and undealt feelings that may not be comfortable to discuss with an adult or other teenagers.

2. Do A Mediation

Mindful meditation has been proved to change the function and structure of the brain, and it is a great way to promote relaxation and reduce stress, anxiety, and even depression.

A teen girl could benefit from doing meditation, and it could be learned in person or through online videos.
[RELATED: 50 Hobbies For Teenage Girls (They'll ACTUALLY Enjoy)]
3. Try Out Yoga

Another type of Eastern method includes yoga. Yoga is an activity that involves stretching, flexibility, and connecting with your body and mind.

These things are helpful for wellness and the reduction of stress. The best way for teenage girls to learn yoga would be through a studio, but many videos are also available online.

4. Take A Bath

Taking a bath provides teen girls with the well-deserved feeling of being away from the world, while the hot water will cause any tense muscles and feelings of stress to disappear completely.

Soothing scents and bath oils are also available, which help with calming nerves and stress-induced hormones.

5. Exercise

Exercise is an excellent form of self care. Teen girls can work out to improve their endurance, stress, and aerobic activity.

Walking two miles each day is great exercise, and it gets them outside. It is also a natural way to help decrease symptoms of anxiety and depression.

6. Paint Your Nails

It's no secret that almost all girls love painting their nails. Painting nails will boost a teen girl's confidence and provide them with a good way to connect with themselves through expressing their inner feelings with the wide variety of colors available.
[RELATED: Hair Tinsel 101: How To Recreate This Fairy Hair Trend]
7. Gardening

There is a reason why people treasure national parks, waterways, and beaches. There is something to a human's relationship with nature that makes them feel good. Planting flowers or a small tree will give any person a sense of accomplishment for the day!

8. Go For A Hike

Hiking creates the perfect balance between exercise and enjoying the outdoors! While exercise will boost any teen's serotonin levels, being in the outdoors will free them from their phones and the toxicity of social media.

9. Write A Letter To Your Future Self

Writing a letter to your future self and placing it in a secret location holds magical components.

Writing letters to your future self enables you to realize that some of the problems you have experienced and overcome are worth so much less than it was, and it gives you a sense of accomplishment while being proud of yourself.

10. Do A Puzzle

Doing puzzles allows the brain to work, which takes those negative thoughts away.

Even if these negative throughs only disappear for a short time, puzzles provide lots of benefits to teenagers who like to think critically and solve problems.

11. Volunteer

The human brain is wired for giving. By volunteering, chemicals are released by the process and make us realize that giving is far more satisfactory than receiving.

Joining even the most minor local efforts, such as soup kitchens or community centers, will create the realization that even the slightest difference still makes a difference!

The Best Self Care Ideas For Teen Boys

Self care for teen boys is evenly as important as self care for teen girls. Let's take a look at the best self care routines for teenage boys to give them a healthy release for built-up anger and emotional feelings:

12. Go For A Bike Ride

Riding a bike provides any teenage boy with a positive outlet for built-up anger, and when done with friends, it could become a social activity.

This will improve muscle strength and social skills!

13. Video Games

After a stressful day at school, most teen boys find massive pleasure in playing video games where they can engage positively with other players.

Some video games require teams, which can significantly improve communication skills, which teenage boys struggle with.

14. Play An Instrument

Learning how to play an instrument of choice is a great way to achieve the feeling of accomplishment, and especially for creative boys, it is a great way to stay busy with a positive activity.

15. Go Hiking

going for a hike in nature is enough to release a chemical in the brain called dopamine. Teenage boys will get rid of some excess energy, allowing them to become less stressed and calmer while improving their fitness levels.

16. Do A Workout

It is advised that teenage boys be physically active for at least 60 minutes every day. This will provide a positive outlet for built-up stress and anxiety, and when done with peers, it creates the perfect balance of exercise and social interaction.

17. Read A Book

Reading books is not only a great way to get rid of stress and anxiety in an overly busy brain, but it also allows room for creative expression through reading and improving language and communication skills.

18. Listen To A Podcast

As teenagers are stuck to their phones, teenage boys will benefit greatly from listening to motivational podcasts.

Motivational podcasts are the key to getting the blood pumping before an intense workout or an important test.

19. Start A Gratitude Journal

Gratitude journals will allow teenage boys to not take anything they have for granted. It will enable them to be grateful for what they have and let off some steam in a confidential and civilized manner.

If you have a creative teenage boy, they will benefit significantly from starting a gratitude journal!

Even More Self Care Ideas For Teens

Need even more ways to practice self care? Here are some more things you can do to lift your spirits and feel more aligned with yourself:

20. Watch a sentimental movie from your childhood

21. Go shopping

22. Play a board game

23. Learn a new recipe

24. Write a song

25. Play a fun game with friends
[RELATED: 300+ Best Never Have I Ever Questions For Teenagers]
26. Go thrifting

27. Try scrapbooking

28. Have a picnic

29. Lay on the grass and watch the clouds go by

30. Color in a coloring book

31. Decorate your bedroom
[RELATED: Coquette Bedroom Aesthetic: How To Recreate This Dreamy Decor Style]
32. Try an arts and crafts project

33. Teach yourself a new skill

34. Go rollerblading

35. Paint a picture
[RELATED: How To Do The Viral Painting Swap Challenge (With Examples)]
Conclusion

It could be incredibly easy to lose touch with your inner self as a teenager, which ultimately causes you to lose grip on what is important and what is not. The best way to deal with stress and anxiety is to know how to look after yourself in the right ways, stay grateful, and stay grounded!
This post was all about the best self care ideas for teens.
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35 Beneficial Self Care Ideas For Teens - Teens Society

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Being a teenager can be stressful! That's why we put together this list of 35 self care ideas for teens to help you relax and recharge. Today, teenagers and young adults are more depressed, lonely, stressed, and anxious than ever.

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Your hypothalamus, a tiny control tower in your brain, decides to send out the order: Send in the stress hormones! These stress hormones are the same ones that trigger your body’s “fight or flight” response. Your heart races, your breath quickens, and your muscles ready for action. This response was designed to protect your body in an emergency by preparing you to react quickly. But when the stress response keeps firing, day after day, it could put your health at serious risk.

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Stress triggers the body's fight-or-flight response. Chronic stress can cause negative health effects on your mood, immune and digestive systems, and cardiovascular health.

You're sitting in traffic, late for an important meeting, watching the minutes tick away. Your hypothalamus, a tiny control tower in your brain, decides to send out the order: Send in the stress hormones! These stress hormones are the same ones that trigger your body's "fight or flight" response. Your heart races, your breath quickens, and your muscles ready for action. This response was designed to protect your body in an emergency by preparing you to react quickly. But when the stress response keeps firing, day after day, it could put your health at serious risk.

Stress is a natural physical and mental reaction to life experiences. Everyone expresses stress from time to time. Anything from everyday responsibilities like work and family to serious life events such as a new diagnosis, war, or the death of a loved one can trigger stress. For immediate, short-term situations, stress can be beneficial to your health. It can help you cope with potentially serious situations. Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond.

Yet if your stress response doesn't stop firing, and these stress levels stay elevated far longer than is necessary for survival, it can take a toll on your health. Chronic stress can cause a variety of symptoms and affect your overall well-being. Symptoms of chronic stress include:

Your central nervous system (CNS) is in charge of your "fight or flight" response. In your brain, the hypothalamus gets the ball rolling, telling your adrenal glands to release the stress hormones adrenaline and cortisol. These hormones rev up your heartbeat and send blood rushing to the areas that need it most in an emergency, such as your muscles, heart, and other important organs.

When the perceived fear is gone, the hypothalamus should tell all systems to go back to normal. If the CNS fails to return to normal, or if the stressor doesn't go away, the response will continue.

Chronic stress is also a factor in behaviors such as overeating or not eating enough, alcohol or drug abuse, and social withdrawal.

Stress hormones affect your respiratory and cardiovascular systems. During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. If you already have a breathing problem like asthma or emphysema, stress can make it even harder to breathe.

Under stress, your heart also pumps faster. Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles so you'll have more strength to take action. But this also raises your blood pressure.

As a result, frequent or chronic stress will make your heart work too hard for too long. When your blood pressure rises, so do your risks for having a stroke or heart attack.

Under stress, your liver produces extra blood sugar ( glucose) to give you a boost of energy. If you're under chronic stress, your body may not be able to keep up with this extra glucose surge. Chronic stress may increase your risk of developing type 2 diabetes.

The rush of hormones, rapid breathing, and increased heart rate can also upset your digestive system. You're more likely to have heartburn or acid reflux thanks to an increase in stomach acid. Stress doesn't cause ulcers (a bacterium called H. pylori often does), but it can increase your risk for them and cause existing ulcers to act up.

Stress can also affect the way food moves through your body, leading to diarrhea or constipation. You might also experience nausea, vomiting, or a stomachache.

Your muscles tense up to protect themselves from injury when you're stressed. They tend to release again once you relax, but if you're constantly under stress, your muscles may not get the chance to relax. Tight muscles cause headaches, back and shoulder pain, and body aches. Over time, this can set off an unhealthy cycle as you stop exercising and turn to pain medication for relief.

Stress is exhausting for both the body and mind. It's not unusual to lose your desire when you're under constant stress. While short-term stress may cause men to produce more of the male hormone testosterone, this effect doesn't last.

If stress continues for a long time, a man's testosterone levels can begin to drop. This can interfere with sperm production and cause erectile dysfunction or impotence. Chronic stress may also increase risk of infection for male reproductive organs like the prostate and testes.

For women, stress can affect the menstrual cycle. It can lead to irregular, heavier, or more painful periods. Chronic stress can also magnify the physical symptoms of menopause.
What are the causes of inhibited sexual desire? "
Stress stimulates the immune system, which can be a plus for immediate situations. This stimulation can help you avoid infections and heal wounds. But over time, stress hormones will weaken your immune system and reduce your body's response to foreign invaders. People under chronic stress are more susceptible to viral illnesses like the flu and the common cold, as well as other infections. Stress can also increase the time it takes you to recover from an illness or injury.
Keep reading: Learn tips on managing your stress "

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Constant stress can increase your risk for long-term health issues like heart attack and diabetes. Learn the toll stress can take on the body.

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Stress Quiz: Am I Stressed? | Psych Central

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Stress Quiz: Am I Stressed? | Psych Central

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How stressed are you? This test will give you an idea of how much stress you are dealing with in your life right now.

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Stress is a natural part of life. But too much stress can negatively affect your health, especially if it goes unmanaged for an extended time.

Determining your stress level is important to your well-being. If you're dealing with an unhealthy amount of stress, you can take steps to reduce stress and improve how you feel.

This short questionnaire is for anyone who wants to better understand how stressed they are when taking the test.

These questions can help you figure out your stress level and whether you need to reduce your stress level or seek the help of a healthcare or mental health professional.

If you've been wondering how stressed you are, taking a brief stress test online like this one can offer deeper insight.

This stress level test is not meant to be used as a diagnostic tool.

Based on your answers to the questions, you'll receive a result that gives you an idea of how stressed you are. But the results won't tell you whether your health is at risk from the stress you're experiencing.

If you're concerned about your stress levels, the physical symptoms of stress, or you'd like a health screening, consider seeing a trained medical professional, such as a doctor or mental health professional, for help.

How can I test my stress level?

You can test your stress level in many ways. The most effective option is to consult a healthcare or mental health professional for a health screening and professional medical advice. In the meantime, quizzes like this one may give you a general idea of how stressed you might be.

Do I have anxiety, or am I just stressed?

Anxiety and stress may share similar symptoms, but they're two different experiences. Anxiety is a mental health condition, whereas stress isn't. If you're curious about whether you may have an anxiety disorder, consider speaking with a mental health professional. You can also visit Psych Central's anxiety resource hub or read our article What Is Stress? to learn more.

What are the symptoms of stress?

The physical effects of stress can include a rapid heart rate, focused vision and alertness, tense muscles, and increased lung capacity. Other signs of stress may include high blood pressure, insomnia, changes in appetite, digestive issues, and more. Everyone experiences stress differently, so you may not have each symptom listed.

How much stress level is normal?

There is no "normal" level of stress. Everybody has a unique stress tolerance and handles stress differently. It's important to understand your stress level and seek help when you may be physically affected by stress. You can learn more about the impact of unhealthy stress levels in Psych Central's article Can You Die From Stress?

When should I talk with a doctor about stress?

If you're worried about stress side effects, you're experiencing physical symptoms from prolonged stress, or you want to better understand your response to stress, consider speaking with a mental health professional.

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Stress Quiz: Am I Stressed? | Psych Central

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Stress is a natural part of life. But too much stress can negatively affect your health, especially if it goes unmanaged for an extended time. Determining your stress level is important to your well-being. If you're dealing with an unhealthy amount of stress, you can take steps to reduce stress and improve how you feel.

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Are you worried that you're not getting enough sleep at night?  If so, then you definitely need to take this quiz to find out how stressed you are!

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Are you worried that you're not getting enough sleep at night? Are you constantly smoking cigarettes? If so, then you definitely need to take this quiz to find out how stressed you are!

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Do You Know the 5 Love Languages? Here's What They Are - And How to Use Them

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Do You Know the 5 Love Languages? Here's What They Are - And How to Use Them

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https://ideas.ted.com/whats-your-favorite-persons-love-language-heres-how-to-tell-and-how-to-use-it/

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Chances are, you have. Because the concept - first created by counselor and pastor Gary Chapman, unpacked in a series of books, and picked up by many others - has spread far and wide. The five love languages refer to the five simple ways that we want love to be shown to us and the ways that we show others love.

I'm a relationship researcher, and while I haven't empirically studied the love languages concept, other academics have. Some of the published studies confirm the validity of love languages, revealing they can increase people's relationship satisfaction and longevity.

What I find so helpful about love languages is that they express a basic truth. Implicit to the concept is a common-sense idea: We don't feel or experience love in the same way. Some of us will only be content when we hear the words "I love you," some prize quality time together, while some will feel most cared for when our partner scrubs the toilet.

In this way, love is a bit like a country's currency: One coin or bill has great value in a particular country, less value in the countries that border it, and zero value in many other countries. In relationships, it's essential to learn the emotional currency of the humans we hold dear and identifying their love language is part of it.

No matter your situation - whether you're living alone, spending 24/7 with a partner or roommates, living with adult kids or steering younger kids through virtual school - the five love languages are a highly effective set of tools to have in your relational toolkit. When we know what another person's love language is, we can choose the gestures that will most resonate with our partner, friend, parent or child. And when we know which actions speak to us and make us feel loved, we can ask other people for exactly what we need.

While there are plenty of online quizzes to tell you what your love language is, it's easy to figure out yours and what your loved ones' are by looking at what lights them up, what presents they give you (since many of us bestow on others what we would most like), and what their perfect day would look and feel like.
Here's a look at the five languages and how they can be applied and optimized - even during a pandemic.
Love language #1: Words of affirmation

Those of us whose love language is words of affirmation prize verbal connection. They want to hear you say precisely what you appreciate or admire about them. For example: "I really loved it when you made dinner last night"; "Wow, it was so nice of you to organize that neighborhood bonfire"; or just "I love you."

For the people in your life that you're not seeing in person because of the pandemic, you could film a short video to send them. My kindergarten-aged goddaughter and I haven't been together in 7+ months, but we text each other silly videos of us saying - or even singing - what we miss most about each other.

And for the people you are seeing all of the time these days, remember that even making tiny gestures matters. This is my primary love language, and my husband of 29 years knows it. I'll often wake up and go into the kitchen to find a sweet post-it note next to a glass of ice water on the counter (which is another love language - an act of service).

Love language #2: Acts of service

Some of us feel most loved when others lend a helping hand or do something kind for us. A friend of mine is currently going through chemotherapy and radiation, putting her at high risk for COVID-19 and other infections. Knowing that her love language is acts of service, a group of neighbor friends snuck over under the cover of darkness in December and filled her flower pots in front of her house with holiday flowers and sprigs. Others have committed to shoveling her driveway all winter. (It's Minnesota, so that's big love.)

In your home, you could be proactive and do something that eases your person's daily grind. Why not take on the chore that everyone avoids doing, whether that's cleaning the oven, changing the litter box, scraping ice off the car, or filling and running the dishwasher? For anyone whose love tank is filled up by people pitching in, seeing someone intentionally scanning the environment to figure out what they can do to make their environment better sends a clear and loving message to them.

Love language #3: Gifts

Those of us whose love language is gifts aren't necessarily materialistic. Instead, their tanks are filled when someone presents them with a specific thing, tangible or intangible, that helps them feel special. Yes, truly, it's the thought that counts.

When you're out grabbing groceries for your family, pick up your roommate's favorite kombucha or seltzer and drop it by their door. Our daughter - whose love language is gifts - is a junior in college and we know she'll adore what's in the box soon to arrive in the mail: a small package covered in valentine stickers and containing her favorite chocolates, gift cards for coffee and a framed picture of our family dogs, Fred and George. It's an act of love that will fill her mailbox and her emotional bank account.

Love language #4: Quality time

Having another person's undivided, dedicated attention is precious currency for the people whose love language is quality time. In a time of COVID-19 and quarantining, spending quality time together can seem challenging. But thanks to technology, it's actually one of the easiest to engage in.

Make an intentional effort to have Zoom coffee dates with the colleagues you've been missing, or go on distanced walks with your in-laws. Put a good old fashioned phone call each week on the calendar with your best friend, or schedule an in-house date night with your partner or spouse - no phones or "I'm just going to turn on the TV for a second" distractions allowed. Nothing says "I love you" in quality time language better than them being the only thing on your agenda.

Love language #5: Physical touch

Expressing the language of physical touch can be as platonic as giving a friend an enthusiastic fist-bump when she tells you about landing an interview for a dream job or as intimate as a kiss with your partner to mark the end of the workday.

I know that for some parents with young children, spending too much time in the same small space has created a rub - literally. They'd do anything to have fewer people touching them fewer hours of the day. At the same time, for those living alone or those self-isolating because of their exposure or health risks, they're experiencing the painful opposite: a lack of touch.

While there are no easy solutions for either case, we can get creative. If you know someone who's overwhelmed by the small hands reaching for them, you might offer to take the kids to a park so they can run off some of their energy. For loved ones who are touch-deprived, try emailing them an outline of your hand and instruct them to lay their hand on the image while imagining your hand on theirs. Even thinking about a warm embrace - something you can do by texting friends and family members with the hug or hugging face emoji and telling you wish you could be doing this in person - can cause their brain to produce some of the same endorphins as an actual hug would.

Love languages are a worthwhile concept to become fluent in during this pandemic time - and at this time in the world. Long before COVID arrived on the scene, we were already living through an epidemic of loneliness. Loneliness is not just about being alone; it's about experiencing a lack of satisfying emotional connections. By taking the time to learn each other's love languages and then using them, we can strengthen our relationships and our bonds to others.
Watch Carol Bruess's TEDxMinneapolisSalon Talk here:

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Do you know the 5 love languages? Here's what they are - and how to use them

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The concept of love languages expresses a simple truth: We don't feel or experience love the same way. By knowing another person's love language - and knowing your own - we ...

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Stress Quiz: How Much Do You Know About Stress?

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Stress Quiz: How Much Do You Know About Stress?

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How much do you know about Stress? Let's test your knowledge about stress with this quiz. Answer a few simple questions and see how well you score. Ready? Let's begin this quiz then.

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Stress Quiz: How Much Do You Know About Stress?

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How much do you know about Stress? Let’s test your knowledge about stress with this quiz. Answer a few simple questions and see how well you score. Ready? Let’s begin this quiz then.

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6 Mindfulness Exercises You Can Try Today

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6 Mindfulness Exercises You Can Try Today

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I'm going to cover 6 exercises that take very little effort and can be done pretty much anywhere at anytime:

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6 Mindfulness Exercises You Can Try Today

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If you feel stressed today, like you haven’t had a moment to yourself, try these 6 mindfulness exercises & find sanctuary for a few moments.

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Find out which exercise suits you best.

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15 Stress Symptoms and How to Deal with Them

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15 Stress Symptoms and How to Deal with Them

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If stress seems like a constant companion, then this may help ...

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15 Stress Symptoms and How to Deal with Them

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Stress is a fact of life for many people. With widespread worries about job security, it is important to maintain top performance at work. This combined with money worries, family responsibilities, and life crises can increase your stress level. In many cases, the pressure is temporary and passes wh…

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How Healthy is Your Relationship with Food?

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How Healthy is Your Relationship with Food?

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When you have a healthy relationship with food, eating and weight, there is minimal stress, worry and guilt. Less stress, worry and guilt makes it easier for you to eat healthy! Take this quiz to find out if your relationship with food is healthy. And, if not, what is going on? Get tips for how to move forward.

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Referrals for Registered Dietitian/Nutritionists in Florida Who Can Help With Diabetes, Renal, IBS, and More

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How Healthy Is Your Relationship With Food - Online Quiz

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Healthy Eating? Or Disordered Eating? A healthy relationship means minimal stress, worry and guilt, which makes it easier for you to eat healthy! Take this quiz to find out if your relationship with food is healthy. And, if not, what is going on? Get specific tips based on your results.

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Can't Seem to Meditate? 7 Joyful Activities for You to Try Instead

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Can't Seem to Meditate? 7 Joyful Activities for You to Try Instead

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https://ideas.ted.com/cant-seem-to-meditate-7-joyful-activities-for-you-to-try-instead/

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This post is part of TED's "How to Be a Better Human" series, each of which contains a piece of helpful advice from people in the TED community; browse through all the posts here. I don't meditate.
It's a simple fact that often feels like a confession. After all, meditation is hailed as an almost magical cure in self-help circles, and the list of benefits it offers is undeniably impressive. Meditation promotes calm and compassion, decreases stress, and improves attention and concentration. Avid meditators won't hesitate to point out, breathlessly, that it can change your brain . It is one of the most studied non-pharmacologic mental health interventions in the world, and most of the data is overwhelmingly positive.

So why don't I do it?

At its best, meditation felt like I was floating in the ocean. But I noticed this only seemed to happen when I was already calm. When I was anxious, meditation actually increased my agitation.

It's not that I've never tried. I used the apps and the timers. I tried body scan meditations and mindfulness meditations. I tried sitting, which made me uncomfortable, and then lying down, which made me fall asleep. I focused on my breath (until I began to hyperventilate), and I also imagined my thoughts floating away in little clouds (there were a lot of clouds).

And to be fair, I went through a period of a couple of months when I had some success with it. At its best, it felt like I was floating in the ocean, bobbing on waves of pure consciousness. But I noticed this only seemed to happen when I was calm.

When I was anxious, meditation actually increased my agitation. I felt a profound sense of dissonance, my mind bubbling like it was coming to a boil, trapped inside a body that was desperately trying to hold still. At the end of each effort, I felt drained from the failure and worn out by the attempt. Despite the assurances of meditation evangelists that I just needed to stick with it and that feeling like I was failing was part of the process, I suspected that maybe meditation wasn't for me.

I gained a new perspective when one day I shared with my therapist that meditation has been such a struggle for me.

"Oh, I definitely wouldn't recommend meditation for someone with your profile," she said matter-of-factly.

In fact, a 2017 study found that a significant proportion of meditators have experienced fear, pain, dizziness, paranoia, dysphoria and other "challenging" effects.

I was surprised, and strangely relieved. I'd become so used to people extolling the virtues of meditation that I had assumed it was universally beneficial. It never occurred to me that a therapist might not recommend it, or even advise against it. When I asked why, she explained that for some people with histories of unprocessed trauma and physical dissociation, meditation can do exactly what I'd experienced - increase anxiety, prompt flashbacks or trigger other physical symptoms.

In fact, a 2017 study of meditation experiences found that a significant proportion of meditators have experienced fear, pain, dizziness, paranoia, dysphoria and other "challenging" effects. Researchers believe these effects are often under-reported, because studies aiming to understand the benefits of meditation don't ask about adverse effects. As a non-pharmacologic intervention, meditation is assumed to be harmless.

The moral of this story isn't "don't meditate" but rather, that meditation is like many things - great for some people, but not necessarily for everyone.

If it works for you, wonderful! No need to read any further.

But if like me you've struggled with traditional forms of meditation, yet still crave a way to settle your mind and ease your anxiety, happily, there are other approaches that can create a similar kind of mental expansiveness to that offered by meditation. These techniques don't have nearly the same fervor or body of research backing them, but they are valuable alternatives, especially for those of us who find meditation unbearable rather than unburdening.

Rather than feeling like I need to sit with uncomfortable feelings or ideas, visualization allows me to transform them creatively and work with them in a generative, dynamic way.

Here they are:

I'd always thought of visualization as a kind of new age-y cousin to manifesting, but it was actually in therapy where I began to use this technique. During our early sessions, my therapist sometimes asked me to envision a place where I felt safe and calm, describing it out loud as I envisioned it in my mind.

I began to create a garden in my mind, a place I could go when I felt overwhelmed or stressed, or when I struggled to sleep. When anxious, I often come back to this place, adding detail in one corner or another. Some elements are constant, while others change. I always enter the same way, for example, but once inside, I might see different flowers or trees, or I might look around a corner and "find" a new area previously unexplored.

Another time, I was struggling with the noise of constant construction in my building. I was working on my book Joyful at home, and I never knew when the grinding noise would start up, spiking my anxiety and making it impossible to focus.

My therapist asked me to envision something noisy yet innocuous, and for some reason, elephants came to mind. I imagined a crew of elephants in yellow hard hats bumbling around with tools and jackhammers. Whenever the noise fired up and I felt that pit in my stomach, I pictured the elephants and my tension eased. Of course, it didn't erase the noise, but it helped me find calm amid a situation where I couldn't gain control.

I find that visualization gives me the same kind of distance and space that many people find in meditation, but it also engages my imagination in the process. Rather than feeling like I need to sit with uncomfortable feelings or ideas, it allows me to transform them creatively - not to avoid them but to work with them in a generative, dynamic way. I haven't found great research on the use of visualization as a meditation alternative, but there are anecdotal accounts of nurses using visualization with patients, particularly children, as a method of relieving pain.

Adult coloring books had a real heyday in the mid-to-late 2010s, as people sought a creative yet low pressure form of stress relief.

As it turns out, certain types of coloring may help reduce anxiety. In particular, research shows that coloring a complex abstract design such as a mandala or a plaid pattern can reduce anxiety in a meaningful way. Structured patterns like this have strong symmetry that taps into the harmony aesthetic, which promotes calm through symmetry and balance, quieting the visual noise of our surroundings so we can focus more deeply on what we care about. Tied to this, subsequent studies have shown that coloring not only decreases anxiety, but also increases mindfulness and may also improve attention and creativity.

The physicality of coloring may also be helpful to those of us who tend to dissociate from our bodies. The engagement of the hands and the senses can keep us from feeling like we're swimming in our thoughts.

In one study , a group drumming initiative resulted in significant reductions in anxiety and depression, along with an increase in overall mental well-being.

OK, parents of a child who recently acquired a drum set might not see this activity as calming, but research shows that the rhythmic quality of drumming can be a powerful aid for mental health. In , a group drumming initiative resulted in significant reductions in anxiety and depression, along with an increase in overall mental well-being. Drumming also correlated with a decrease in inflammatory markers in the bodies of the participants.

Why does drumming promote calm?

One reason may be the repetition of the sounds and movements (again, a manifestation of the harmony aesthetic). Percussion is considered one of the oldest forms of music-making (perhaps after singing) and may have originated as a way to promote coordination of work among groups of early humans.

Drumming is a grounding activity that lets us blow off steam in a safe and non-aggressive way. Notably, drumming is one activity that has typically been studied as a group intervention rather than an individual practice. It's possible that solo drumming also has benefits, but current research on drumming tends to focus on the physical experience of rhythm, synchrony and belonging as the key drivers of mental well-being.

For those who benefit from having something outside of themselves to focus on, cloud gazing can be an appealing alternative to meditation. Cloud gazing draws us outside, which has documented mental health benefits, while amorphous, softly shifting clouds give the attention something calming to focus on.

Looking upward may also help, as this increases the amount of light that enters the eye, which itself has distinct benefits for mental well-being.

Little research has been done on cloud gazing (sadly!), however one study points to the benefits of sky views as restorative, and accessible. While green nature views have been widely shown to help reduce stress, sky views are beneficial because they can be accessed even in dense urban areas.

While it might sound far-fetched, a whole community of internet users have found peace and joy in vintage videos of Bob Ross's The Joy of Painting .

Morning pages are a creative tool devised by the writer Julia Cameron in her celebrated book The Artist's Way. To do them, you simply write three long-hand pages first thing in the morning, writing without stopping and allowing whatever thoughts arise to go onto the page.

For writers, morning pages are a way of breaking through the pressure of the blank page and opening a line of dialogue with your creative brain. No one has to read them. In fact, you can place them directly into the trash when you're done if you choose.

Though morning pages are billed as a creativity tool, for me they function as a mental health tool. I discovered the technique while working on the later chapters of my book and found it far more effective than meditation at calming my anxiety around my work. Knowing I had the open space of morning pages as a buffer before sitting down to work on my book alleviated so much pressure that I began sleeping better and enjoying my free time more. I regularly return to the practice if not every day, then several times a week at least.

6. Walking

Walking meditation is a form of meditation in its own right, but even if you don't have a formal walking meditation practice, some form of mindful movement can be calming. Walking is easy and accessible to most people, and for those who feel stuck when attempting a seated meditation, it can help by engaging the body as well as the mind in the act of quiet reflection.
Benefits of mindful walking include stress reduction and improved cognition among older adults, in addition to the many mental health benefits of increased physical activity that it provides.
7. Watching Bob Ross painting videos

And if you're still struggling to find a way to calm your mind, maybe it's time to turn to a soothing voice and his "happy little trees." While it might sound far-fetched, a whole community of internet users have found peace and joy in vintage videos of Bob Ross's The Joy of Painting .

Some researchers believe that Ross's soft baritone and the swishy sounds of his brush against the canvas trigger ASMR reactions, also known as "brain tingles." The popular meditation app Calm has used Bob Ross's voice in their Sleep Stories series , which is intended to help insomniac users fall asleep. You can watch every episode of his show on , and if you're looking for one to get started, here's a favorite episode .
This post was first published on Ingrid Fetell Lee's site, The Aesthetics of Joy. Watch her TED Talk now:

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Can't seem to meditate? 7 joyful activities for you to try instead

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This post is part of TED's "How to Be a Better Human" series, each of which contains a piece of helpful advice from people in the TED community; browse through all the posts here. I don't meditate. It's a simple fact that often feels like a confession.

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https://www.lisd.net/cms/lib/TX01918037/Centricity/Domain/11412/30-Day-Challenge-Pack-Happiness.pdf

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https://www.drozshow.com/quiz-which-yoga-pose-are-you-2650056158

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Just like horoscopes, yoga poses are associated with different character traits. When practicing the relaxing workout, the way your body is positioned directly correlates with specific senses of being. Find out which yoga pose is best aligned with your personality.
Brought to you by USANA Health Sciences, Inc.

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Just like horoscopes, yoga poses are associated with different character traits. When practicing the relaxing workout, the way your body is positioned directly correlates with specific senses of being. Find out which yoga pose is best aligned with your personality. Brought to you by USANA Health Sciences, Inc.

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14 Smart Apps To Improve Your Work/Life Balance

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14 Smart Apps To Improve Your Work/Life Balance

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Some days we just have too many demands competing for our precious time – between work, family time, hobbies and personal goals, managing our time in a way that leaves us content rather than frazzled, could be a particular challenge for a lot of us. Luckily, we have technology to help us cope.

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Some days we just have too many demands competing for our precious time - between work, family time, hobbies and personal goals, managing our time in a way that leaves us content rather than frazzled, could be a particular challenge for a lot of us. Luckily, we have technology to help us cope.

If you have the feeling you have been constantly busy, juggling too much things at a time and in the end of the day still feeling you haven't accomplish everything you've planned, here are 14 smart apps to help you achieve the right balance between work and play time!

1.Timeneye (For smart time management)

Timeneye is a free visually appealing, non-distracting time tracking app for personal use to monitor how you spend your time on basically anything - from work projects to hobbies. You can easily sync it with other software like Basecamp, Google Calendar, Asana, Trello and track your time without switching between them. In time the app will learn about your habits and automatically create suggested time entries for you! That means you spend less time on dull work and have more room for creativity and innovation.

Timeneye is available as a web service, Android and iOS app for free for personal use and costs from $9/month for teams up to 5 people. You can check all available plans here.

2. Tribesports (For regular workouts)

With Tribesports you will have more motivation to stick to your workout schedule. This cool app allows sporty users to connect with each other, find inspiration for training and complete various fitness challenges. With an inbuilt GPS tracker you can monitor and analyze all your activity, keep all vitals in one place, make photos and record your routine to share it with the rest of community. The app tracks your fitness goals and gives you a detailed visual overview of your progress each week/month/all time to keep you inspired to find more time and energy for sports!

Available for free for iOS and Android devices.

3. Focus Booster (For staying on task)

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Focus Booster encourages you to stop wasting time on unneeded tasks and get straight to business. Based on the Pomodoro technique, the app allows you to set 'focus' time windows and breaks and switch on the timer to start work. During your work time you can't stop the timer as your session won't be recorded and added to your time sheet. This app is essential for freelancers to bill their clients correctly by setting up hourly rates for each client and then just auto-tracking the time you've spent on the project. And pretty much everyone else planning to use their time wise.

Available as a desktop app for free with premium features starting from $2.99 per month.

4. Slice (for smarter online shopping)

Slice is a handy email add-on that will search your email inbox to find and collect all online order receipt information and store it in a neat list. In fact you can create different handy lists, e.g. to track package delivery dates or a smart wish list that will automatically send you notification if a product's price drop. With Slice, you can spend less time on browsing through numerous shopping sites and have your inbox flooded with different alerts and notifications at once!

Available for free as an iOS and Android app.

5. SavedPlus (For saving money the smart way)

SavedPlus encourages you to save money without even realizing it (or doing some crazy math). To start saving all you need to do is connect your credit cards and bank accounts and set a percentage that will be auto transferred to you savings account. For instance, if you spend $50 on eating out, and you've said you want to save 10 per cent of your total spending, then $5 will immediately go straight from you current account to your savings account. Try it and by the end of the month you'll be surprised how easy saving money could be!

Available for free as a desktop, iOS and Android app.

6. Simply Yoga (For timely breaks)

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Simply Yoga app will help you squeeze in a 10, 20, 40 or 60-minute yoga workout wherever you are. The app walks you through more than 60 poses step-by-step and allows to built custom workouts. Remember, physical exercises help you stay productive and instantly reduce stress!

Available for $3.99 for iOS devices.

7. Splashtop Remote Desktop (For spending less time at the desk)

To get things done on the go no matter where on Earth you are, install Splashtop Remote Desktop. The app allows you to access all your PC or Mac files and programs from smartphone or tablet. It also streams video and audio from users' PCs or Macs, and interact with PowerPoint, Keynote, Word, Excel and other application. Don't feel glued to your desk and laptop longer than it is needed!

Available for all operational systems and numerous types of devices starting from $4.99.

8. Way of Life (For breaking bad habits)

One of the reasons why you are struggling to achieve proper life balance, might be your habits - e.g. lack of proper sleep, pour diet etc. Way of life helps you get rid of the bad ones and develop good ones instead. You can plot daily/weekly goals and track whether or not you are meeting them. Your progress is visually displayed in form of bar charts with trend lines, scoreboards for instant feedback and multiple daily reminders.

Available for iOS devices for free.

9. Cozi Family Organizer (For more family time)

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Make sure you always have time for the family with the help of Cozi Family Organizer. The app allows you to manage family members' schedules, appointments and activities, so you never miss your kid's football match once again. Sync it with Google calendar, share to-do/shopping lists and keep a family collection of recipes to shop by dish. The app is essential to organize your family life efficiently and always make sure you have time for everyone!

Available for free for iOS, Android and Windows devices.

10. Stress Tracker (For eliminating stress)

Capture and reduce stress levels thought the day with Stress Tracker. You can record your stress levels during the day. Add different info such as the source of stress, symptoms of stress, and overall mood. Afterwards use the app's "insights" tools to identify your biggest triggers and learn to avoid them. After all, a balanced life is a less stressed life!

Available for iOS devices only.

11. Daily Routine (For managing your daily chores)

The name says for itself in this case. Daily Routine app helps you keep track of all your daily tasks and sends notifications on what you should be doing and when. You can schedule routines for specific days of the week/month and add special reminders for those tasks you typically forget. Now, you won't spend your precious time on running to the nearby corner store late at night when you forgot to buy cat food again. Besides, you can easily print out your daily chores created with the app and stick them to the fridge or cubicle-wall.

Available for $4.99 for iOS devices only.

12. SortMyBox (For online de-cluttering)

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While de-cluttering your house seems like a daunting task, de-cluttering online files can get even more frustrating. Yet, SortMyBox can easily help you with that! The app helps you clean up and organize all your Dropbox files, so you could spend less time on digging for what you need! You can set special filters for different type of files (just like in your email) to avoid the mess later on.

Available as desktop app for free.

13. IFTTT (For eliminating routine)

IFTTT stands for If This Then That and allows you to easily program repetitive actions and avoid spending time on them in the first place! For example, if the weather changes to rain, the app will send a text to warn me; if I post photo on Instagram it's adapted and auto-shared on Twitter. This app saves you some valuable minutes each day that turn into hours by the end of the week.

Available as a web-based service for free.

14. Zirtual (For virtual assistance)

If you are still struggling with finding more time for play, get help from Zirtual. The service assigns you a dedicated virtual PA to take some of the administrative and organizational tasks off of your plate. Zirtual assistants can respond to emails, coordinate and schedule travel plans, manage your calendar, create itineraries and pretty much anything else you assign them to do.

Plans start from $399 per month and you can check all options available here.

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14 Smart Apps To Improve Your Work/Life Balance

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Some days we just have too many demands competing for our precious time - between work, family time, hobbies and personal goals, managing our time in a way that leaves us content rather than frazzled, could be a particular challenge for a lot of us. Luckily, we have technology to help us cope.

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Amazon

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Self-Care: 12 Ways to Take Better Care of Yourself

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Self-Care: 12 Ways to Take Better Care of Yourself

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Exhausted, uninspired, or unwell? Read these self-care tips to take care of you.

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It's so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.

Why Do We Often Fail at Self-Care?

Practicing self-care isn't always easy. Most of us are crazy busy, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. So getting started with self-care can be challenging. In my new book, Outsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, and Connection IRL, I teach folks how to find time and make space for self-care. But here are some additional tips that you won't find in the book to get you started with your self-care.

How Do You Engage in Self-Care?

Fortunately, there are many things you can do to engage in self-care. You can read about self-care strategies, join self-care programs, or work with a coach or therapist who can help support your progress. No matter what you choose, the goal is to figure out which self-care strategies work best for you, learn how to use these strategies, and implement them in your regular routine so you can boost your well-being not only today but forever.

Here are 12 ways to get started with your self-care.
1. Make sleep part of your self-care routine.
Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other distractions can wreak havoc on our sleep.

What do you do to make sleep part of a self-care routine? Start by thinking about your nightly routine. Are you eating or drinking immediately before bed? If so, it's especially important to stay away from caffeine and sugar, which tend to keep you awake.

Reducing stress is also key. If you have work-related stress, think about the best ways to calm yourself after a hard day or relax more while on the job. You might talk to your employer about lessening your workload or settle a disagreement with a coworker.

Next, make sure your bedroom is the best possible place for you to get good REM sleep. It should be free of distractions (such as a television, laptop, cellphone, etc.). And make sure you have room-darkening curtains to keep the sun from waking you up too early in the mornings.
2. Take care of yourself by taking care of your gut.
Your gut health can have a significant impact on your health, well-being, and feelings of vitality. The types of foods you eat crucially impact the bacteria that live in your stomach, resulting in a cascade of either positive or negative outcomes. Healing the gut can lead to an unhappy person, and vice-versa.
3. Exercise daily as part of your self-care routine.
We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety, not to mention helping you shed extra weight.

Of course, it might be hard to go to the gym every day, so try to incorporate other exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule more easily. The most important thing is to create a routine that works for you.
4. Eat right for self-care.
The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert. Eating the right foods can help prevent short-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli.
5. Say no to others, and say yes to your self-care.
Learning to say no is really hard; many of us feel obligated to say yes when someone asks for our time or energy. However, if you're already stressed or overworked, saying yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you'll start to feel more self-confident, and you'll have more time for your self-care.
6. Take a self-care trip.
Taking a self-care trip can make a huge difference in your life. Even if you're not feeling particularly stressed, getting away for a weekend every now and then can help you disconnect, relax, and be rejuvenated. These self-care trips don't have to be costly; simply drive to the next town over and see the sights, or go camping nearby. The goal is to veer away from your normal schedule and take the time to do something just for yourself.
7. Take a self-care break by getting outside.
Spending time outside can help you reduce stress, lower your blood pressure, and live in the moment. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.
8. Let a pet help you with your self-care.
Pets can bring a boost to our lives. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure. In fact, many people who suffer from disorders like PTSD have benefited from working daily with animals, which is why service dogs have become so helpful for these individuals.
9. Take care of yourself by getting organized.
Getting organized is often the first step to becoming a healthier you because it allows you to figure out exactly what you need to do to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, while at the same time keeping your life a bit more organized. You can also create an area to keep keys, purses, backpacks, briefcases, and coats, and make sure they're ready to go for the next day.
10. Cook at home to care for yourself.
Many people don't take the time to make themselves meals, preferring instead to stop for fast food or popping a pre-made meal in the microwave. But these "fast" meals aren't usually sufficient when it comes to feeding your body the right kinds of calories and nutrients. Even if it's only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started.
11. Read a book on self-care for self-care.
In today's fast-paced world, we tend to turn to our phones for entertainment or comfort, scrolling through news feeds that can contribute to our stress and worries rather than helping it. Instead, consider bringing a self-help book with you when you leave the house. Even better, bring books on self-care so that you can learn more about how to take care of yourself while you are taking care of yourself. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful.
12. Schedule your self-care time, and guard that time with everything you have.
It can be hard for us all to find extra time. But it's extremely important to plan regular self-care time. Moments alone can help you to ponder the best ways to move forward in your life and keep you grounded. And moments with friends can help you feel more connected and relaxed.

Whether you decide you want to go for a long walk, take a hot bath, or enjoy a good movie with friends, taking self-care time is imperative. Look for small ways you can incorporate it into everyday life; for example, you might wake up 15 minutes earlier to sit with a cup of tea and practice deep breathing before the chaos of the day begins, or you might take a walk around the block on your lunch break. The more you can work self-care time into your schedule, the better you'll be able to grow, enjoy your life, and thrive.
This post was co-written by self-care advocate Brad Krause. To find a therapist, please visit the Psychology Today Therapy Directory. LinkedIn Image Credit: Izida1991/Shutterstock

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Self-Care: 12 Ways to Take Better Care of Yourself

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Exhausted, uninspired, or unwell? Read these self-care tips to take care of you.

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Do you think you are losing weight unintentionally? If you think you are underweight or ask yourself, am I malnourished? You can take this quiz to find out your answer. This quiz is all about your symptoms.

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Do you think you are losing weight unintentionally? If you think you are underweight or ask yourself, am I malnourished? You can take this quiz to find out your answer. This quiz is all about your symptoms. You need to pick the most suitable answer, and we will help you know whether you are malnourished or not.

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The Quiz to Unlock Your Happiness: What Sparks Your Joy?

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The Quiz to Unlock Your Happiness: What Sparks Your Joy?

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Finding joy is one of the greatest powers we have to live a healthier life. Studies show that joy helps boost our immune system, fight stress and improve our longevity. When you find it, your brain produces the hormone dopamine and endorphins, which make you feel uplifted and balanced.

Where can you find a little extra joy in your life, and how can you maximize it? Dr. Zelana Montminy, who focuses on positive psychology, has a quiz for you.

Quizzes to unlock your. happiness power: what sparks joy

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The Quiz to Unlock Your Happiness: What Sparks Your Joy?

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​Studies show that joy helps boost our immune system, fight stress and improve our longevity, says Dr. Zelana Montminy.

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Tapping, also known as EFT (Emotional Freedom Technique), is a powerful holistic healing technique that has been proven to effectively resolve a range of issues, including stress, anxiety, phobias, emotional disorders, chronic pain, weight control, and limiting beliefs – just to name a few.

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Published By: The Tapping Solution

Written By: Nick Ortner

Learn the Basics of Tapping

Tapping, also known as EFT (Emotional Freedom Technique), is a powerful holistic healing technique that has been proven to effectively resolve a range of issues, including stress, anxiety, phobias, emotional disorders, chronic pain, weight control, and limiting beliefs - just to name a few.

Tapping is based on the combination of Ancient Chinese acupressure and modern psychology. The practice consists of tapping with your fingertips on specific meridian points while focusing on negative emotions or physical sensations. Doing this helps calm the nervous system, rewire the brain to respond in healthier ways, and restore the body's balance of energy.

Acupoint tapping sends signals directly to the stress centers of the mid-brain, not mediated by the frontal lobes (the thinking part, active in talk therapy)."

In fact, it's EFT's ability to access the amygdala, the part of your brain that initiates your body's negative reaction to fear, your "fight or flight" response, that makes it so powerful.

Because EFT simultaneously accesses stress on physical and emotional levels, Dr. Dawson Church also believes that "EFT gives you the best of both worlds - body and mind - like getting a massage during a psychotherapy session."

Today it's estimated that 10 million people worldwide have used tapping to help alleviate issues like depression, anxiety, and insomnia, as well as severe PTSD, physical pain, and even illness.

How to Use Tapping

The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem, or anything that's bothering you. While maintaining your mental focus on this issue, use your fingertips to tap 5-7 times each on 12 of the body's meridian points .

Tapping on these meridian points - while concentrating on accepting and resolving the negative emotion - will access your body's energy, restoring it to a balanced state.

You may be wondering about these meridians. Put simply, energy circulates through your body along a specific network of channels. You can tap into this energy at any point along with the system.

Tapping Benefits

Tapping is a simple and painless healing modality that anyone can learn. It's less expensive and less time-consuming than traditional therapies. And you can apply it to yourself, whenever you want, wherever you are.

Most importantly, it gives you the power to heal yourself.

So how exactly can tapping be the miracle solution to so many physical and emotional issues like stress, phobias, anger, depression, insomnia, chronic pain, PTSD, and more?

Simply put tapping helps calm our bodies down and process negative emotions. When negative emotions aren't expressed and are bottled up instead, they can manifest themselves into physical discomforts like insomnia, issues with weight management, or back pain.

If you're interested in learning more about the scientific research behind how and why tapping works, you can go ahead and read that on our website. But in the meantime, let's dive a little deeper into how tapping helps a couple of different struggles.

Let's dive a little deeper into what this means.
HOW IT WORKS:
Our brains have a piece of prehistoric programming that keeps us safe from danger called the "fight or flight" response. Historically, this piece of programming would kick in when your life was at risk. For example, maybe you'd hear the sound of an animal rustling in tall brush while you were hunting.

When we go into "fight or flight" response our nervous systems go into high alert, and our amygdala turns on and hijacks the prefrontal cortex when it comes to decision-making. (The amygdala primarily focuses on getting us out of immediate danger, while the prefrontal cortex is more worried about logic and reason.)

Oddly enough, our bodies physically respond to modern-day stressors - a deadline at work, an angry boss, kids acting out - in the same manner.

Luckily, tapping quickly and easily sends a calming signal to the amygdala, allowing your brain and body to feel safe, and thus, dissipate your anxiety. ( ) You can learn more about this phenomenon here.
WHERE TO START:
Download the and try our 5 Day Release Anxiety Series. This Series Reduces Anxiety by 55% and 98.5% of participants say they feel better!

Tapping for weight loss
HOW IT WORKS:
Our life is a reflection of the beliefs that we hold. If, for example, we believe we aren't good at something, we tend to manifest experiences that reinforce this belief.

Tapping is powerful for changing negative beliefs by targeting the emotions and stress response your beliefs create. Once that stress response is lowered or gone altogether, the old negative belief no longer feels true. You can then create a positive belief that better serves you and the life you want to create.

When it comes to weight loss, it's common for long-standing negative beliefs to be keeping us trapped in unhealthy habits and patterns. Beliefs like...

I have a slow metabolism

I'm overweight because of my genetics

Losing weight is about deprivation and is never fun

I have to deprive myself

I have to suffer to see results

I have to eat perfectly

I have to obsess over calories

I can't be happy or really live until I lose weight

There's nothing to appreciate about my body

Through tapping we can let go of limiting beliefs, release the emotions and trauma that put them there, and adopt new, more empowering beliefs. You can learn more about how tapping can support your weight loss journey here.
WHERE TO START:
Tapping for pain relief
HOW IT WORKS:
Chronic pain is diagnosed when pain persists beyond the expected recovery time of an injury, typically six months or longer. It behaves like a disease and persists even after an injury is fully healed. Often anxiety, stress, and irritability can make physical pain worse.

If you suffer from chronic pain, Emotional Freedom Technique Tapping (EFT Tapping) can help. EFT Tapping can help you address things you might not even think are associated, including creating personal boundaries, dealing with toxic relationships, clearing resistance to change, understanding the power of diagnosis, and working through anger.

EFT Tapping works so well for pain relief because chronic pain is often tied to unresolved emotional issues. Of course, the physical pain is real, however psychologically you may be magnifying the problem through unresolved negative emotions. Through EFT Tapping, you can work through these negative emotions that are creating a high-stress environment for your body and work towards a relaxing and healing mental state that encourages healing within your body. You can learn more about the connection between emotions, chronic pain, and how tapping can help here.
WHERE TO START:
Download the where you'll find hundreds of tapping meditations in the palm of your hands. Use the search function to find a meditation that best speaks to the pain you're currently feeling in your body.

How to Tap

Tapping is simple! Just use your fingertips to tap on eight specific meridian points on your body while focusing on negative emotions or physical sensations. Each point that we tap is associated with a part of your body or emotion (outlined below).

You can use both hands or a single hand for each point.

Karate Chop / Side of Hand (Small Intestines)

Use the fingertips of one hand to tap on the side of your other hand. Tapping on this point helps us release feeling stuck and promotes ease in moving forward, letting go, healing from grief, and the ability to be happy in the present moment. We tap here while we say the setup statement three times. The setup statement sets you up for the process by acknowledging how you feel and having some type of acceptance.
Then we cycle through tapping on the following points:
This point is right where the hair where your eyebrow begins. Use the fingertips on either or both of your hands to tap here. (If using both hands, use one hand on each side of your face.) We use this point to release trauma, hurt, and sadness and to promote peace and emotional healing.

If you follow your eyebrow, you'll find yourself at the side of your eye right by the bone. This is the next tapping point. You can use the fingertips on one or both your hands to tap here. This tapping point releases resentment and anger and promotes clarity and compassion.

The next tapping point is on the bone directly under your eye. You can tap on one or both sides using your fingertips. You can tap on one side or the other, or both sides. Tapping here releases fear and anxiety and promotes contentment, calmness, and the feeling of safety.

Use one hand or both to tap on the space directly under your nose, just above your top lip. Tapping here releases shame and powerlessness and promotes self-acceptance, self-empowerment, and compassion for self and others.

Use one hand or both to tap on the crease between your lower lip and chin. We tap here to release confusion and uncertainty and to promote clarity, certainty, confidence, and self-acceptance.

To find this point, start at your collarbone and go down an inch. For this tapping point, you can either use the pads of your fingers, as you've tapped on other points or use your whole hand. Tapping here releases the feeling of being stuck and promotes ease in moving forward, confidence, and clarity.

Use your whole hand to tap under your armpit. (Only tap under one armpit at a time.) We tap here to releases guilt, worry, and obsessing and to promote clarity, confidence, relaxation, and compassion for self and others.

This is not one particular point, rather it's a collection of many meridian points. Tapping on the top of the head opens the crown chakra and promotes spiritual connection, while "anchoring in" the new balance and alignment from the completed tapping round.

A quick note: We recommend starting every tapping meditation session by rating the intensity of your feeling on a scale from zero to ten. You'll do this again at the end of your session so you can keep track of your progress. If you're doing this in the Tapping Solution App, the app will automatically prompt you for this. Otherwise, you could write it down.

Establishing a Tapping Habit

To get the best results from tapping, it's important to tap regularly. To support you with this, we recommend establishing a daily habit. Here are a few tips to get started.

1) Choose a specific time each day

Tapping at the same time each day will help you remember to complete the task as you'll start associating that time of day with tapping. The time of day will not impact the effectiveness of your tapping session, so you have full freedom and flexibility around it. We recommend setting a reminder or alarm on your phone or utilizing the notification feature within The Tapping Solution App .

The best way to start and keep a new habit is to make it enjoyable. By creating a relaxing, sacred space to complete your tapping practice in, you'll ensure that it's an enjoyable experience that you'll want to keep doing.

3) Start with shorter sessions

We don't recommend starting with extended tapping sessions (approximately 15-20 minutes long). While they can be impactful, especially for physical pain, we recommend starting with shorter 8-10 minute sessions.

4) Find an accountability buddy

Having a "partner in crime" to tap with you or at least check in with you on your tapping can help keep you accountable. Ask one of your friends, or join our Facebook Group of active tappers to find a buddy to tap with.

5) If you fall off track, try again!

Missed a day or two? Maybe even a couple of weeks? No problem. There's no need to feel guilty or bad about yourself. Just pick back up where you left on and be open to the healing.

Useful resources to start your Tapping journey

One of the best places to start your Tapping journey is by downloading the . There are several free meditations available, and our premium membership unlocks over 250 tapping meditations on a variety of topics.

We also have a selection of free meditations listed on our website.

Until next time...

Keep Tapping!

Nick Ortner

Nick is the CEO and founder of The Tapping Solution

Blog Comments

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What is Tapping and How Does it Work? - The Tapping Solution

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Published By: The Tapping Solution Written By: Nick Ortner Tapping, also known as EFT (Emotional Freedom Technique), is a powerful holistic healing technique that has been proven to effectively resolve a range of issues, including stress, anxiety, phobias, emotional disorders, chronic pain, weight control, and limiting beliefs - just to name a few.

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Feeling Emotionally Exhausted? 6 Things You Can Do To Release Your Stress

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Feeling Emotionally Exhausted? 6 Things You Can Do To Release Your Stress

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https://ideas.ted.com/emotionally-exhausted-burnout-completing-stress-response-cycle/

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In their book Here are 6 evidence-based strategies to help you complete your stress cycle: Burnout: The Secret to Unlocking the Stress Cycle, coauthors (and twin sisters) Emily and Amelia Nagoski reveal that completing the stress cycle - finding a way to let our bodies know we're no longer threatened or in danger and we can stop being stressed - can be the most effective way to avoid burnout and emotional exhaustion. Physical activity or any kind of physical movement is one great way to do this, but there are several other ways.
1. Breathing

Deep, slow breaths down-regulate the stress response, especially when the exhalation is long and slow and goes all the way to the end of the breath so your belly contracts. Breathing is most effective when your stress isn't that high or when you just need to siphon off the very worst of the stress so you can get through a difficult situation.

A simple, practical exercise is to breathe in to a slow count of 5, hold that breath for 5, then exhale for a slow count of 10, and pause for another count of 5. Do that three times - for one minute and 15 seconds of breathing - and then see how you feel.

Casual but friendly social interaction is the first external sign that the world is a safe place.

2. Positive social interaction

Casual but friendly social interaction is an external sign that the world is a safe place. People with more acquaintances are happier. Just go buy a cup of coffee and say "Nice day" to the barista or compliment another customer's earrings. Reassure your brain that the world is a safe, sane place, and not all people suck. It helps!

3. Laughter

Laughing together, and even just reminiscing about the times we've laughed together, increases relationship satisfaction. We mean belly laughs - deep, impolite, helpless laughter. When we laugh, says neuroscientist Sophie Scott, we use an "ancient evolutionary system that mammals have evolved to make and maintain social bonds and regulate emotions."

A warm hug in a safe and trusting context can do as much to help your body feel like it has escaped a threat as jogging, and it's a heck of a lot less sweaty.

4. Affection

Sometimes, a deeper connection with a loving presence is called for. Most often, this comes from a loving and beloved person who likes, respects and trusts you, whom you like, respect and trust. It doesn't have to be physical affection (though physical affection is great). A warm hug in a safe and trusting context can do as much to help your body feel like it has escaped a threat as jogging a couple of miles, and it's a heck of a lot less sweaty.

One example of affection is the "six- second kiss" advice from relationship researcher John Gottman. Every day, he suggests, kiss your partner for six seconds. There's a reason behind the timing: Six seconds is too long to kiss someone you resent or dislike, and it's far too long to kiss someone with whom you feel unsafe. Kissing for six seconds requires that you stop and deliberately notice you like this person, you trust them and you feel affection for them. By noticing those things, the kiss tells your body that you are safe with your tribe.

Another example: Hug someone you love and trust for 20 full seconds, while both of you are standing over your own centers of balance. Research suggests this kind of hug can change your hormones, lower your blood pressure and heart rate, and improve mood. It doesn't have to be precisely 20 seconds. What matters is you feel the stress easing, or what therapist Suzanne Iasenza describes as "hugging until relaxed."

Of course, affection doesn't stop with other human beings. Just petting a cat or dog for a few minutes can help complete the cycle too.

5. A big ol' cry

Have you had the experience of just barely making it inside your home - or bedroom - before you slam the door behind you and burst into tears for 10 minutes? Then you wipe your nose, sigh a big sigh and feel relieved from the weight of whatever made you cry? You may not have changed the situation that caused the stress, but you completed the cycle.

Have a favorite tearjerker movie that makes you cry every time? Going through that emotion with the characters allows your body to go through it, too.

You might experience completing the stress cycle as a shift in mood or mental state or physical tension, as you breathe more deeply and your thoughts relax.

6. Creative expression

Engaging in creative activities today leads to more energy, excitement, and enthusiasm tomorrow. Like sports, the arts - including painting, sculpture, music, theater and storytelling in all forms - create a context that tolerates and even encourages big emotions. Arts of all kinds give us the chance to celebrate and move through our big emotions.

P.S.: How do you know you've completed the cycle?

It's like knowing when you're full after a meal or like knowing when you've had an orgasm - your body tells you. You might experience it as a shift in mood or mental state or physical tension, as you breathe more deeply and your thoughts relax.

It's easier for some people to recognize than others. For some people, it's as obvious as knowing that they're breathing. That's how it is for Emily. Long before she knew about the science, she knew that when she felt stressed and tense and terrible, she could go for a run or for a bike ride and at the end of it she would feel better. She has always been able to feel it intuitively, that shift inside her body.

Don't worry if you're not sure you can recognize when you've completed the cycle. Especially if you've spent a lot of years - like, your whole life, maybe - holding on to your worry or anger, you've probably got a whole lot of accumulated stress response cycles spinning their engines, so it's going to take a while before you get through the backlog.

All you need to do is recognize that you feel incrementally better than you felt before you started. You can notice that something in your body has changed, shifted in the direction of peace.
To learn more about the stress cycle and burnout, watch Emily and Amelia Nagoski's TED conversation:
"If I was at an eight on the stress scale when I started, I'm at a four now," you can say. And that's pretty great.

Excerpted from the book Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski. Copyright © 2019 by Emily and Amelia Nagoski. Used by permission of Ballantine, an imprint of Random House Publishing Group, a division of Penguin Random House LLC. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

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Feeling emotionally exhausted? 6 things you can do to release your stress

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Coauthors (and twin sisters) Emily and Amelia Nagoski share straightforward advice on how you can handle your stress *before* it turns into burnout.

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https://www.lisd.net/cms/lib/TX01918037/Centricity/Domain/11412/2022%20Mental%20Health%20Overview%20Presentation.pdf

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https://www.lisd.net/cms/lib/TX01918037/Centricity/Domain/11412/Fight%20Stress%20with%20healthy%20Habits.pdf

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Take this quiz to figure out if you are addicted to being too busy. Are you a workaholic? Are you feeling constantly stressed? Can't sit still? Forgotten how to relax?

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Rethink you life!

You tend to over-extend yourself and need to stop and take stock of your life.Learn to say NO!Remind yourself that you don't have to be perfect at everything little thing you do.Take time to relax. Schedule "me"-time and stick to it.Learn how to meditate, get in the habit of centering yourself.Remember that tomorrow is another day.Get help.

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Rethink you life! You tend to over-extend yourself and need to stop and take stock of your life.Learn to say NO!Remind yourself that you don't have to be perfect at everything little thing you do.Take time to relax. Schedule "me"-time and stick to it.Learn how to meditate, get in the habit of centering yourself.Remember that tomorrow is another day.Get help.

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Quiz : The Biological Aspects Of Stress And Adaption Quiz

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Quiz : The Biological Aspects Of Stress And Adaption Quiz

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Stress is the most common phenomenon that many people experience. Can you answer about the biological aspects of stress and adaptations in this quiz? Did you know that stress has many implications on the body? Ultimately, we're all aware that stress is not good for the body. Let's see how much you know about stress and the body. Our fun quiz will surely make you learn new things and understand the implication of stress. You can try this as many times as you want. Have fun, and keep learning new things! Good Luck!

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Quiz : The Biological Aspects Of Stress And Adaption Quiz

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Stress is the most common phenomenon that many people experience. Can you answer about the biological aspects of stress and adaptations in this quiz? Did you know that stress has many implications on the body? Ultimately, we're all aware that stress is not good for the body.

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https://iu.co1.qualtrics.com/jfe/form/SV_9YzBjNwuS1hHnO5

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Personal Wellness Inventory | IUPUI Office of Health and Wellness Promotion

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Many of us recognize the importance of wellness, but it is easy to get caught up in our busy schedules where we find ourselves not maintaining a holistic regimen that consistently meets our needs. This questionnaire will allow you to determine your level of wellness by rating items in each of the 8 Dimensions of Wellness.

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https://www.lisd.net/cms/lib/TX01918037/Centricity/Domain/11412/DBSA-WellnessWheel-WS-Social-04.29.20.pdf

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https://www.va.gov/WHOLEHEALTH/docs/PHI-long-May22-fillable-508.pdf

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Authentic Happiness - This leads to a Questionnaire Center with MANY different inventories to choose from.

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Authentic Happiness - This leads to a Questionnaire Center with MANY different inventories to choose from.

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https://www.authentichappiness.sas.upenn.edu/testcenter

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5 Weird Ways Stress Can Actually Be Good for You

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5 Weird Ways Stress Can Actually Be Good for You

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Here's more about good stress and how a little short-term anxiety can actually benefit your brain and body.

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We hear over and over again that stress is unhealthy. And all that talk makes us, well, stressed. Here's how a little short-term anxiety can actually benefit your brain and body.

We hear over and over again that stress is unhealthy. And all that talk makes us, well, stressed. But getting worked up isn't always a bad thing, says Richard Shelton, MD, vice chair for research in the Department of Psychiatry at the University of Alabama Birmingham; after all, the body's fight-or-flight response is meant to be protective, not harmful.

It's only when stress becomes chronic, or when we feel we're no longer in control of a situation, that it negatively affects our health and wellbeing.

Here, then, are five reasons you should rest easier when it comes to everyday stress-and how a little short-term anxiety can actually benefit your brain and body.

It helps boost brainpower

Low-level stressors stimulate the production of brain chemicals called neurotrophins, and strengthen the connections between neurons in the brain. In fact, this may be the primary mechanism by which exercise (a physical stressor) helps boost productivity and concentration, Dr. Shelton says. Short-term psychological stressors, he adds, can have a similar effect, as well. Plus, animal studies have suggested that the body's response to stress can temporarily boost memory and learning scores.

It can increase immunity-in the short term

"When the body responds to stress, it prepares itself for the possibility of injury or infection," says Dr. Shelton. "One way it does this is by producing extra interleukins-chemicals that help regulate the immune system-providing at least a temporary defensive boost." Research in animals support this idea, as well: A 2012 Stanford study found that subjecting lab rats to mild stress produced a "massive mobilization" of several types of immune cells in their bloodstreams.

It can make you more resilient

Learning to deal with stressful situations can make future ones easier to manage, according to a large body of research on the science of resilience. It's the idea behind Navy SEAL training, Dr. Shelton says-although you can certainly benefit from less extreme experiences, as well. "Repeated exposure to stressful events gives [SEALs] the chance to develop both a physical and psychological sense of control, so when they're in actually combat they don't just shut down," he says.

This idea may even hold true at a cellular level: A 2013 University of California San Francisco study found that while chronic stress promotes oxidative damage to our DNA and RNA, moderate levels of perceived daily stress actually seem to protect against it and enhance "psychobiological resilience."

It motivates you to succeed

Good stress, also known in the scientific community as eustress, may be just the thing you need to get job done at work. "Think about a deadline: It's staring you in the face, and it's going to stimulate your behavior to really manage the situation effectively, rapidly, and more productively," says Dr. Shelton. The key, he says, is viewing stressful situations as a challenge that you can meet, rather than an overwhelming, unpassable roadblock.

Eustress can also help you enter a state of "flow," a heightened sense of awareness and complete absorption into an activity, according to research from psychologist Mihaly Csikszentmihalyi. Flow can be achieved in the workplace, in sports, or in a creative endeavor (such as playing a musical instrument), and Csikszentmihalyi argues that it's driven largely by pressure to succeed.

It can enhance child development

Moms-to-be often worry that their own anxiety will negatively affect their unborn babies-and it can, when it's unrelenting. But a 2006 Johns Hopkins study found that most children of women who reported mild to moderate stress levels during pregnancy actually showed greater motor and developmental skills by age 2 than those of unstressed mothers. The one exception: the children of women who viewed their pregnancy as more negative than positive had slightly lower attention capacity.

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5 Weird Ways Stress Can Actually Be Good for You

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We hear over and over again that stress is unhealthy. And all that talk makes us, well, stressed. Here's how a little short-term anxiety can actually benefit your brain and body. We hear over and over again that stress is unhealthy. And all that talk makes us, well, stressed.

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https://www.proprofs.com/quiz-school/story.php?title=Njg0MjQ0SVYH

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How much do you know about human health? Check these health quiz questions and answers that we have brought for you. This quiz is about the many aspects related to the human body, health, and functioning. So, if you were looking forward to enhancing your knowledge on the same topic, then take this r…

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What happens to your body when you're stressed

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What happens to your body when you're stressed

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We all feel stressed from time to time – it’s all part of the emotional ups and downs of life. Stress has many sources, it can come from our environment, from our bodies, or our own thoughts and how we view the world around us. It is very natural to feel stressed around moments of pressure such as exam time – but we are physiologically designed to deal with stress, and react to it.

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We all feel stressed from time to time - it's all part of the emotional ups and downs of life. Stress has many sources, it can come from our environment, from our bodies, or our own thoughts and how we view the world around us. It is very natural to feel stressed around moments of pressure such as exam time - but we are physiologically designed to deal with stress, and react to it.

When we feel under pressure the nervous system instructs our bodies to release stress hormones including adrenaline, noradrenaline and cortisol. These produce physiological changes to help us cope with the threat or danger we see to be upon us. This is called the "stress response" or the "fight-or-flight" response.

Stress can actually be positive, as the stress response help us stay alert, motivated and focused on the task at hand. Usually, when the pressure subsides, the body rebalances and we start to feel calm again. But when we experience stress too often or for too long, or when the negative feelings overwhelm our ability to cope, then problems will arise. Continuous activation of the nervous system - experiencing the "stress response" - causes wear and tear on the body.

When we are stressed, the respiratory system is immediately affected. We tend to breathe harder and more quickly in an effort to quickly distribute oxygen-rich blood around our body. Although this is not an issue for most of us, it could be a problem for people with asthma who may feel short of breath and struggle to take in enough oxygen. It can also cause quick and shallow breathing, where minimal air is taken in, which can lead to hyperventilation. This is more likely if someone is prone to anxiety and panic attacks.

Stress wreaks havoc on our immune systems. Cortisol released in our bodies suppresses the immune system and inflammatory pathways, and we become more susceptible to infections and chronic inflammatory conditions. Our ability to fight off illness is reduced.

The musculoskeletal system is also affected. Our muscles tense up, which is the body's natural way of protecting ourselves from injury and pain. Repeated muscle tension can cause bodily aches and pains, and when it occurs in the shoulders, neck and head it may result in tension headaches and migraines.

There are cardiovascular effects. When stress is acute (in the moment), heart rate and blood pressure increase, but they return to normal once the acute stress has passed. If acute stress is repeatedly experienced, or if stress becomes chronic (over a long period of time) it can cause damage to blood vessels and arteries. This increases the risk for hypertension, heart attack or stroke.

The endocrine system also suffers. This system plays an important role in regulating mood, growth and development, tissue function, metabolism and reproductive processes. Our metabolism is affected. The hypothalamus is located in the brain and it plays a key role in connecting the endocrine system with the nervous system. Stress signals coming from the hypothalamus trigger the release of stress hormones cortisol and epinephrine, and then blood sugar (glucose) is produced by the liver to provide you with energy to deal with the stressful situation. Most people reabsorb the extra blood sugar when the stress subsides, but for some people there is an increased risk of diabetes.

Stress can have some unpleasant gastrointestinal effects. We might experience heartburn and acid reflux especially if we have changed our eating habits to eat more or less, or increased our consumption of fatty and sugary foods. The ability of our intestines to absorb nutrients from our food may be reduced. We may experience stomach pain, bloating and nausea, diarrhoea or constipation.

There can be problems with our reproductive systems too. For men, chronic stress may affect the production of testosterone and sperm. It may even lead to erectile dysfunction or impotence. Women can experience changes to their menstrual cycles and increased premenstrual symptoms.

Stress and your mind

Stress has marked effects on our emotional well-being. It is normal to experience high and low moods in our daily lives, but when we are stressed we may feel more tired, have mood swings or feel more irritable than usual. Stress causes hyperarousal, which means we may have difficulty falling or staying asleep and experience restless nights. This impairs concentration, attention, learning and memory, all of which are particularly important around exam time. Researchers have linked poor sleep to chronic health problems, depression and even obesity .

The way that we cope with stress has an additional, indirect effect on our health. Under pressure, people may adopt more harmful habits such as smoking, drinking too much alcohol or taking drugs to relieve stress. But these behaviours are inappropriate ways to adapt and only lead to more health problems and risks to our personal safety and well-being.

So learn to manage your stress, before it manages you. It's all about keeping it in check. Some stress in life is normal - and a little stress can help us to feel alert, motivated, focused, energetic and even excited. Take positive actions to channel this energy effectively and you may find yourself performing better, achieving more and feeling good.

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What happens to your body when you're stressed

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Heart racing, quick breathing and tension headaches are just some of the ways stress changes your body.

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What you may not know about stress is that it’s not all bad. In fact, we can experience eustress, or positive stress, just as frequently as we do negative stress.

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We all experience stress at some point. Whether it's daily chronic stress or occasional bumps in the road, stress can sneak up on us at any time.

What you may not know about stress is that it's not all bad. In fact, we can experience eustress, or positive stress, just as frequently as we do negative stress.

What is eustress?

If the idea of positive stress is new to you, you're not alone. Most of us equate all stress with negative experiences.

Clinical psychiatrist Dr. Michael Genovese says we rarely think of stress as a positive thing, but eustress is just that - positive stress. "Exciting or stressful events cause a chemical response in the body," he explained.

Eustress is usually a product of nerves, which can be brought on when faced with a fun challenge. Genovese says this is important because, without eustress, our well-being can suffer.

"Eustress helps us stay motivated, work toward goals, and feel good about life," he added.

What is distress?

In terms of opposites, distress and eustress are on either end of the spectrum. Unlike eustress, distress can make you feel overwhelmed because your resources (physically, mentally, emotionally) are inadequate to meet the demands you're facing.

Licensed professional counselor Casey Lee, MA, says this type of negative stress can lead to anxiety, depression, and a decrease in performance.

Working and living outside of our comfort zone is a good thing. It's when we feel overwhelmed that stress can turn negative. That's what makes eustress such an important part of our overall health.

"Eustress produces positive feelings of excitement, fulfillment, meaning, satisfaction, and well-being," Lee said. He explains that eustress is good because you feel confident, adequate, and stimulated by the challenge you experience from the stressor.

Psychologist Dr. Kara Fasone says eustress is all about sufficiently challenging yourself without expending all your resources. This type of stress empowers you to grow in three areas:

Emotionally, eustress can result in positive feelings of contentment, inspiration, motivation, and flow.

Psychologically, eustress helps us build our self-efficacy, autonomy, and resilience.

Physically, eustress helps us build our body (e.g., through completing a challenging workout).

You can find eustress in all areas of your life. From work and interpersonal relationships to home and family relationships, opportunities to experience positive stress are abundant.

Fasone shares some ways you may see eustress show up in your life:

Eustress at work

An example of eustress at work is taking on a new project that encourages you to leverage existing strengths (which can be incredibly energizing) and requires you to hone existing skills or learn new ones.

Work-related projects will only drive eustress if they're challenging but realistic. If deadlines are unrealistically tight, you're juggling numerous projects (an unrealistic workload), or working with a toxic team culture, you're more likely to experience distress and the negative consequences that come with it.

Eustress in personal interests

Setting challenging goals around your interests or passions is another example of eustress. As humans, we have an innate ability to learn. Learning new things can be challenging. And growing expertise in an area doesn't happen in a straight line.

There's typically that learning stage where you may be absolutely terrible. But you're learning from those mistakes. As you start seeing small wins and continue to build self-efficacy, you're motivated to continue learning and improving.

Eustress and travel

Traveling is inherently stressful, especially when you're exploring a faraway place with a different language and customs.

At the same time, you're immersing yourself in a new and interesting place, with various foods to enjoy, new places to see, and a whole culture to experience.

Although stressful, traveling is an eye-opening experience for many people that's viewed positively.

Eustress and physical conditioning

Physically, eustress is exemplified by challenging your body (e.g., lifting weights) to encourage growth (in this case, strength, stamina, and muscle growth).

In the gym or out on a walking path, you might be jamming out to your tunes and totally zoned into your workout. You may not even realize how exhausting the work has become because you're caught up in the moment.

There's a good chance you already include positive stress in your life. But if you're looking for ways to make eustress a part of your every day, Fasone shares a few ideas to get you started:

Learn something new every day, whether big or small.

Push yourself outside of your comfort zone at work. This may mean taking on a new responsibility or developing a new skill.

Exercise, exercise, exercise!

Learn how to set goals (personal and professional) that are challenging and realistic. Track your progress to hold yourself accountable.

Read about more ways to manage negative stress and improve your health and mood.

Stress, whether positive or negative, is a normal part of life. We may not have control over some of the negative stress we experience, but we can look for ways to include more eustress in our life.

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We all experience stress at some point. Whether it's daily chronic stress or occasional bumps in the road, stress can sneak up on us at any time. What you may not know about stress is that it's not all bad. In fact, we can experience eustress, or positive stress, just as frequently as we do negative stress.

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What is My Love Language? A Simple 5-Minute Test

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What is My Love Language? A Simple 5-Minute Test

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https://www.mindbodygreen.com/articles/what-is-my-love-language-quiz

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The love languages are a popular theory, first developed by Gary Chapman, Ph.D., for helping people in relationships understand each other's needs and how they differ from each other. But how do you know what your love language is? Here's our helpful guide based on The Five Love Languages book-plus a simple quiz to help you learn how you give and receive love.

What are the five love languages?

The five love languages are words of affirmation, physical touch, quality time, gifts, and acts of service, each of which represents a distinct way of expressing love. The love language theory, first developed by Gary Chapman, Ph.D., in the 1990s, posits that each person has a specific love language they prefer for giving and receiving love.

Words of affirmation are any verbal expressions of affection, validation, or care. People who have this love language usually really like receiving compliments, hearing their partner say what they like about them, and the words "I love you" and all its sweet variations.

Physical touch includes any form of physical contact between two people to show affection, such as kissing, holding hands, sex, and cuddling. People with this love language tend to enjoy "touchy" relationships, public displays of affection, and being held close by their partner.

Quality time is the time two people spend together really enjoying each other's company. People with this love language really value partners who make plans regularly, show up, and just want to spend tons of time hanging out with them, whether it's a fancy date night or chilling on the couch talking until dawn.

Gifts are exactly what they sound like: physical items given to show someone you're thinking of them or to express feelings of love or care. People with gifts as their love language feel most loved when their partners bring them tangible gifts, particularly ones that are clearly meaningful, personalized, or seemed to take a lot of time, effort, thought, or resources to give.

Acts of service are thoughtful gestures meant to meaningfully make someone's day better or easier, such as making them coffee in the morning, bringing them food when they're sick, or being willing to make a personal sacrifice so they feel content. People with this love language see meaning in actions and feel loved when their partner is really making an effort for their sake.

For example, one person may feel most appreciated when their partner says the words "I love you" (the words of affirmation love language), whereas another may feel most appreciated when their partner gives them a lot of affectionate touch like kisses and holding hands (the physical touch love language).

"Love languages are a deceptively simple concept, and understanding them can be transformative if you put in the practical work," trauma-informed relationship coach Julie Nguyen writes at mbg. "It invites curiosity, not mind-reading, into the relationship."

Here's a quick basic overview of each love language:

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How do I know my love language?

To figure out what your love language is, consider the way you express affection to the people you love-whether friends, family, or romantic partners. Do you tend to cuddle with them on the couch? Or do you like to shower them with compliments and verbal affirmation? Or maybe you prefer to make big gestures of care, like showing up unannounced to drive them home from the airport? Or maybe the biggest way you show you care is by picking up the tab at brunch or grabbing something for them while shopping when you see something you know they'll like.

How you receive love vs. how you give love.

You may have one love language for how you like to receive love and a different love language for how you like to give love. For example, words of affirmation might be what you need from others to feel loved, but the main way you show love to others might be acts of service.

How to know your partner's love language.

The most effective way to know your partner's love language is to simply ask them which of the five languages they most enjoy receiving. This is their primary love language, the one you should primarily use to show them affection. You can also ask them which of the five languages they most frequently use to show others love, which will help you recognize when they're trying to show you they love you.

Knowing your love language is important so you can let your romantic partners and other important people in your life know how to give you the validation you need. And knowing your partner's love language is equally vital, as that should guide how you treat them.

The 5 LOVE LANGUAGES ®, THE FIVE LOVE LANGUAGES ® and LOVE LANGUAGE® are trademarks owned by The Moody Bible Institute of Chicago. Dr. Gary D. Chapman is the author of the New York Times bestselling book The 5 Love Languages.

"Discovering your and your partner's primary love language and speaking that language regularly may [create] a better understanding of each other's needs and support each other's growth," Motamedi said.

The more important one to pay attention to is the receiving language-how you want to receive love and how the people around you want to receive love. The giver should attune to the receiver's love language, as the point is always to make the receiver feel loved in the way they will actually appreciate.

The way you show people you love them-and the way you want them to show you love-are usually clear indicators of your love language. You may have more than one love language, or you might have one primary love language and a few secondary ones.

"We all may relate to most of these languages, but each of us has one that speaks to us the most," marriage and family therapist Sunny Motamedi, Psy.D., recently told mbg.

Contributing Sex & Relationships Editor

Kelly Gonsalves is a multi-certified sex educator and relationship coach helping people figure out how to create dating and sex lives that actually feel good - more open, more optimistic, and more pleasurable. In addition to working with individuals in her private practice, Kelly serves as the Sex & Relationships Editor at mindbodygreen. She has a degree in journalism from Northwestern University, and she's been trained and certified by leading sex and relationship institutions such as The Gottman Institute and Everyone Deserves Sex Ed, among others. Her work has been featured at The Cut, Vice, Teen Vogue, Cosmopolitan, and elsewhere.

With her warm, playful approach to coaching and facilitation, Kelly creates refreshingly candid spaces for processing and healing challenges around dating, sexuality, identity, body image, and relationships. She's particularly enthusiastic about helping softhearted women get re-energized around the dating experience and find joy in the process of connecting with others. She believes relationships should be easy-and that, with room for self-reflection and the right toolkit, they can be.

You can stay in the loop about her latest programs, gatherings, and other projects through her newsletter: kellygonsalves.com/newsletter

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10 Questions | Total Attempts: 1274

You May Get

Your anger trigger is Injustice

Considering your choices, it looks like that your anger trigger is injustice. This means that you get triggered when some injustice is done to you or even with anyone else.

Your anger trigger is Disrespect

Considering your choices, it looks like that your anger trigger is disrespect. This means that you get triggered when some disrespect you, your feelings, or anything else related to you.

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Considering your choices, it looks like that your anger trigger is abusive language. This means that you get triggered when someone uses abusive language or harsh words for you.

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# data[].attributes.attachment_link.description
Take this incredible 'what triggers my anger' quiz and find out what is the one thing that makes you feel angry the most. Getting angry is not a really bad thing since anger is a natural response to negative situations. Some people also consider anger as a healthy outlet for expressing feelings about something that has hurt you.