How Outdoor Activities Affects Your Mental Health and Well-Being

By Luke Douglas

To say that our mental health took a downward spiral during the pandemic would be an
understatement. Even those people with enviously well-established family relations and spacious
apartments began to feel their well-being taking a turn for the worst. In large part, our mental health
took such a memorable blow because everything that happened to us happened in the same place
with the same people. In other words, before the pandemic, people had a way to diffuse their day-
to-day stress, not allowing it to pile up and eat away at their mental well-being. However, during the
past two years, going out and into nature became a commodity rather than common practice. Thus,
to help you feel comfortable being in nature once again, this article looks at just some of the
benefits that the great outdoors may have on your mental health and well-being!

Back to basics – living off the grid

During a normal workday, most people are usually on the go and available 24/7. As a result, they
often feel overwhelmed by both objects and information that surround them. To reduce this
immense amount of input, sometimes it's necessary to have an off-the-grid weekend in nature. In
short, this means packing a bag, a tent, and the essentials. Once we step away from the busyness of
the world, we'll be able to reconnect not just with our surroundings but with ourselves as well. In
the depths of the forest, there is no connection and, thus, no irritation creeping in. During their late
nights by the fire or early mornings by the lake, people have the unique chance to put things into
perspective and re-evaluate their life journey.

Building stamina – an exercise in self-reliance

In 2022, most of us are fairly comfortable. We have our schedules, location, and meals all available
on a whip. Returning to nature should force a person out of their comfort zone – it should be
challenging. When camping, we’re forced to rely on ourselves and our abilities. There’s no GPS or
frozen TV dinner to bail us out. While it may sound daunting at first, building our stamina is
rewarding in the end. Thus, when preparing for a trip, pack only the essentials – a tent, sleeping
bag, compass, and a change of clothes. Of course, dependable OTF knives are always great to have
on hand as they can be used in just about any scenario, be it hiking or preparing dinner by the fire.

Combating illness – new and old

It’s no secret that fresh air will do you a world of good. However, during the past couple of years,
more than a few scientists have begun to shed light on the complex relationship between nature and
mental health. Namely, a considerable number of people today suffer from what is known as a
nature-deficit disorder – the problem of spending too much time couped up in front of the screen
and not enough in nature. While it may sound a bit new-age at first, the nature-deficit disorder has
been linked to anxiety, obesity, lack of focus, and even depression – problems that cannot be solved
overnight. In light of these findings, a simple nature walk will not suffice. People suffering from
nature deficiency will need to change their routine as well as their habits, and while it may sound
unimaginable, any little change is a solid place to start.

Seeking healthier exercise – camping and hiking

The gym craze has consumed everyone at one point or another. While any form of exercise is both
welcome and appreciated, gym goers often turn into gym rats, disregarding the fact that all those
exercises are possible outside as well. Take a simple exercise such as a morning run, for example.
Instead of finding a mountain trail or neighbourhood route, people often opt for the treadmill in the
gym. Running or even walking in nature has tremendous benefits. While you'll still burn calories,
you'll also be breathing in the morning breeze and releasing toxins. In addition, the gym will never
come close to a mountain view or a seaside sunrise.

While this article covered several benefits that nature may have on our mental health, there is only
one pivotal point to take away – we need to return to nature. Be it a morning jog or a weekend
camping trip, people unconsciously crave the tranquillity that the natural world provides – and hey,
if we spend more time in nature, maybe we'll all learn to appreciate it more!

Photo by Dmitrii Vaccinium on Unsplash


Featured image Photo by Kalen Emsley on Unsplash 


How Traveling Affects Your Mental Health and Well-Being

By Luke Douglas

Traveling is one of the best ways to broaden your horizons, meet new cultures, and come across a
multitude of people. As a result, you will have enriched your social life while also making yourself
richer through the experience of seeing various parts of the world. From Europe to Asia, North and
Latin America to Africa and Australia, each continent is so unique that you'll want to explore all of
them in search of new experiences. Travelling also affects people’s physical and mental health in
many ways. If you want to find more reasons to start your adventure, here’s how your well-being
will benefit from traveling.

Promotes happiness

A change of scenery comes with a happiness boost. Distancing yourself from the hustle and bustle,
leaving work behind, and focusing on exploring the new destination always comes with that ever-
needed feeling of happiness. The moment you find yourself in a foreign country, you start feeling
that urge to meet the locals and experience their culture and way of life as if you're going to stay
there for much longer than you genuinely would. Many people feel trapped when they stay in one
place for too long, so traveling offers a sense of satisfaction and improves self-confidence. The mere
thought of seeing a new destination sparks happiness and joy because you instantly have something
positive to look forward to.

Travel is good for destressing

How often do you feel stressed? Is your work often making you feel miserable, but you cannot afford
to quit right now? The solution lies in traveling. Stepping outside the everyday grind to land in a new
county or continent makes all the difference for your mental health. Booking a ticket to Australia, for

instance, will make you feel distressed weeks before you sit on the plane. Once you're up in the air
and reaching your destination, you will feel as light as a feather. Not having to worry about work,
chores, and all the errands you run daily allows your body to destress and find peace.

Affects your immune system

Aside from mental effects, traveling will also have an impact on your physical well-being. When you
travel from America to Australia, a long-haul flight will take a toll on your body, potentially compromising
your immune system. That is especially true if you forget to boost your immunity with vitamins and
supplements a week or two before the trip. Surrounding yourself with many people and coming in
contact with them puts you at risk of catching a disease when your immunity is not at its best.
With a COVID-19 pandemic still in action, you'll want to have a COVID-19 test with you in case
you notice any symptoms. That way, you can do a rapid antigen test in Australia and know for
sure whether it’s a common cold or if you’ve caught the virus during your trip. To protect your
health and those of others, stick to preventative measures like wearing masks, washing
hands, and sanitizing regularly.


Photo by Te lensFix

Improves creativity

The more we travel, the more creative we become. Being exposed to new cultures, destinations,
customs, and characters of people creates a new perspective from which your imagination starts to
go wild. New people will have various influences over you, allowing your brain to think differently
and come up with many new ideas. From starting a new hobby to changing the way you think and
live your life – traveling will boost creativity in a multitude of ways.

Helps you become more physically active

Physical activity is essential for keeping mental and physical health in check. Travelling allows you to
increase physical fitness, as you'll be on the move the majority of the time. Whether you're going to

Australia for sightseeing or Indonesia for the gorgeous beaches, you’ll inevitably become more
active as you enjoy new adventures and explore a foreign country. Swimming at the seaside every
day can even help you develop a new habit and make you want to go to morning swim sessions
every day when you go home. Improving your heart and lung health whilst helping your posture will
be some of the many benefits travel has brought you through swimming.
When you feel like you need a change, book a trip. It doesn't have to be a long journey for your mind
and body to recharge and refresh. Take a long weekend to visit a neighboring foreign country, and
you'll notice many positive effects without breaking the bank.


Featured image Photo by Element5 Digital on Unsplash 


The Advantages of Living Naturally

Living naturally doesn't mean you must go all out and start living in a treehouse. Instead, why
not try living a more natural lifestyle? It has so many benefits for your mind, body, and soul.
Here are five reasons why you should live an all-natural lifestyle:

1. You’ll Be Healthier

Living an all-natural lifestyle will help you become healthier overall. When you eat healthy
foods and exercise regularly, you’re giving your body the nutrients it needs to function correctly.
Additionally, natural remedies can help boost your immune system and fight off illness. Also,
exercise helps to keep your heart and lungs healthy, and it can also help you to maintain a
healthy weight and adequate rest allow your body to heal and repair itself.

2. You’ll Look Younger

Who doesn’t want to look young and radiant? An all-natural lifestyle can help you achieve just
that. Eating healthy foods and exercising regularly will improve your circulation and give your
skin a natural, healthy glow.

3. You’ll Have More Energy

If you’re constantly feeling tired, an all-natural lifestyle may be what you need. When you eat
nutritious foods and exercise regularly, your body will have the energy it requires to function
correctly. You’ll also be able to sleep better at night, further improving your energy levels during
the day.

4. You’ll Be Less Stressed

An all-natural lifestyle can help reduce stress levels. Exercise is a great way to relieve stress, and
eating healthy foods will help improve your mood and mental state. Additionally, natural
remedies such as aromatherapy can help reduce stress levels.

5. You’ll Be Happier

When you live an all-natural lifestyle, you’ll likely be happier overall. This is because you’ll care
for your mind, body, and soul. You’ll feel good knowing that you’re doing something positive
for yourself, and you’ll be less likely to experience adverse health effects.

Different Ways You Can Switch to Living an All Natural Life

If you desire to start living a natural life, try these habits:

1. Start by Eating Healthy

Eating healthy foods is one of the best ways to live an all-natural life. Make sure to eat plenty of
fruits, vegetables, and whole grains. Avoid processed foods and foods high in sugar and fat.

2. Exercise Regularly

Exercise is not only good for your health, but it’s also good for the environment. Walking, biking
and swimming are all great exercises that don’t require any special equipment or membership
fees.

3. Use Natural Products

Another way to live an all-natural life is to use natural products instead of synthetic ones. For
example, use natural cleaning, personal care, and homeopathic remedies. Living a natural
lifestyle also has benefits for the environment. Using natural products helps to reduce the amount
of pollution that is produced. It also helps to conserve resources.

4. Reduce, Reuse, and Recycle

Reducing the amount of stuff you use, reusing what you can, and recycling what you can’t reuse
are all great ways to live an all-natural life.

5. Live a Simple Life

Finally, another best way to live an all-natural life is to live a simple life. That means consuming
less, wasting less, and living more simply.

The Negatives of Living an Artificial Lifestyle

If you live an all-natural life, you may find a few disadvantages, such as:

1. You Might Spend More Money

If you live an all-natural life, you might spend more money on healthy food and natural products.
However, the long-term benefits of living a healthy life outweigh the extra cost.

2. You Might Have to Give Up Some of Your Favorite Things

In most cases, you might have to give up some of your favorite things, such as processed foods
and synthetic products. However, natural alternatives are usually just as good, if not better.

3. You Might Have to Change Your Lifestyle

Finally, changing your lifestyle may be necessary to accommodate a healthy diet and exercise
regimen. However, the benefits of living a healthy life are worth the effort.


Written by Taylor McKnight, Author for AKRS Equipment Solutions Inc.


Featured image Photo by Tim Swaan on Unsplash 


How to Tackle your Travel Anxiety with CBD

Individuals who have fantasized about biting into a piece of candy while waiting for their flight
at the airport may now do it! Many feel anxious before getting on a flight, so we have a solution
for them.

We're going to expose you to the world of CBD travel in this article. CBD gummies are already
available and are very delightful. As a result, CBD is gaining popularity among travelers and
people for different reasons.

The CBD dosage or product that is most successful for you may be different from the dose or
product that is most helpful for someone suffering from jet lag and seeking to sleep the whole
flight. On the other hand, CBD comes with its complexities and nuances. Additionally, CBD is
accessible as tinctures, body lotions, other topical therapies, and candies and capsules. When it
comes to CBD consumption, it's also essential to consider the legal ramifications. According to
the WHO, CBD remains banned in many nations worldwide. Even its usage is increasing in the
United States; limitations vary significantly by jurisdiction.

Before delving into how CBD helps in travel anxiety, first, let us know about what CBD exactly
is –

What is CBD?

CBD or cannabidiol is one of the compounds in the cannabis sativa plant, sometimes known as
hemp or marijuana in certain circles. CBD extracted from hemp has been shown to have anti-
inflammatory properties and it is a cannabidiol derivative. Tetrahydrocannabinol (THC) is one
of the plant's most active chemicals, and it is the one that most people identify with cannabis.
Although CBD and THC are chemicals originating from the same plant, they are vastly different.
While CBD may not have the same dramatic effects as THC, it can aid in relaxing and reducing
pain. THC has been observed to promote sensations of pleasure, relaxation, and increased hunger
in some people who have taken modest amounts of it. It's a viable alternative to marijuana.
CBD oils and tinctures are the most frequent methods of ingesting CBD for most individuals.
You may either sprinkle a few drops on your tongue or combine a tincture with your beverage to
attain the desired benefits. You may purchase CBD gummies and CBD tablets as well. Although
smoking or vaping is not permitted while traveling, you may still consume CBD in this manner.

Why does CBD appeal to travelers?

To understand why CBD is becoming more popular among travelers, let's first look at the
legality of using it while flying or driving in a car. First and foremost, it is a well-known anxiety-
relieving therapy. If you're a nervous flier or traveling with loved ones and find yourself
becoming tense, CBD is a great way to relax your shoulders and go back to enjoying your flight
experience again. For people whose internal body clocks have been out of sync due to traveling
across time zones, CBD sleep aids are available on the market. If you're a regular traveler who
has aches and pains due to lengthy amounts of time in a car or on an airplane or sleeping on an
Airbnb mattress, you may want to try using CBD to reduce your pain.

With CBD medications, which are now readily available, it is possible to reduce anxiety during
airplane journeys. Instead of vaping or swallowing pills, CBD gummies are preferred while
traveling by airline or helicopter. Throughout this article, you'll learn how CBD gummies may
help you overcome your fear of flying.

Safe and Efficient Methods of Therapy

As an alternative to typical anti-anxiety drugs, cannabidiol (CBD) has recently gained popularity.
To overcome a fear of flying (which manifests as an acute concern, increased sweating, rapid
pulse and respiration, and nausea), you must take an emergency remedy that is both simple to
swallow and clinically advised.
CBD's safety and effectiveness as an anti-anxiety medication should be taken into consideration
in the following ways:

  • Hemp, which is used to make the overwhelming majority of CBD-based products, is
    grown for its tiny amount of psychoactive cannabidiol.
  • WHO research conducted in 2017 found that CBD is safe regardless of dose and well-
    tolerated in animals and humans in its purest form.
  • Less amount CBD may be taken orally for up to four weeks without causing any
    significant side effects, according to the National Institutes of Health (NIH).
  • Easily Available

Whenever you're feeling anxious, CBD gummies are at your fingertips. They're ready to eat and
swallow. Those who do not want to go through the inconvenience of acquiring a prescription
every time they encounter anxiety may benefit from using this CBD medication to manage the
signs and symptoms. In addition, it prevents people from getting dependent on typical anti-
anxiety medications, which may have dangerous adverse effects.

Enhance your Travel Experience

CBD gummies, for example, often take 30 to 60 minutes to start working their magic. This
means that anybody may now participate in any form of a travel adventure. Taking CBD gummy
30 minutes before a trip may help alleviate flight anxiety, whether you're flying domestically or
internationally.

CBD candies and creams are generally safe to carry into most countries since they are legal in
the great majority of those nations. To decrease anxiety before, during, and after a stressful event
or scenario, you may carry these CBD products with you.

Eliminate or Relieve Anxiety-Inducing Pain

Traveling might be incredibly stressful if you suffer from rheumatoid arthritis or migraines. The
use of other options, such as CBD gummy, lotion, and tinctures, is simple and easy to
understand. These items may help alleviate or eliminate the discomfort contributing to flight
anxiety.

Applying CBD cream to the affected joint, the temples, or the forehead may provide relaxing
benefits in addition to pain alleviation, depending on the concentration. Anxiety and panic
episodes are minimized as a result of this support.

Conclusion

CBD candies and CBD creams are two of the most efficient CBD treatments for anxiety relief
that are currently available. It is a more discreet method of consuming CBD that does not draw
undue attention to one's person. CBD gummy anxiety supplement uses natural and full-spectrum
CBD (with no THC) to assist you in finding that much-needed moment of calm as the weekend
comes to a close. Also included are enough vitamins D3 and B12, which will help your energy
recovery after having your fun travel experience.

Travel anxiety is no longer a problem when you use CBD candies or lotions, which may help
you relax and enjoy your holiday activities more thoroughly.


Bio

Noah Johnson has been a freelance writer since 2017. He is passionate about writing healthy
living content to help others find alternative ways towards a healthier lifestyle. One of his
expertise is reviewing CBD products like Sunday Scaries gummies and sleep oil to make it a
regular part of our life. In his free time, he's a certified volunteer arborist, an avid theatergoer,
and a literacy volunteer. Mr. Johnson has a passion for natural health care, fitness, and food.

References
[1] https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-2018082414476
[2] https://www.discovermagazine.com/sponsored/best-cbd-oil-for-anxiety-and-depression
[3] https://www.healthline.com/health/best-cbd-oil-for-anxiety

 


Featured image photo by Annie Spratt on Unsplash 


How Acupuncture Can Make You Sleep Better

Acupuncture is an ancient practice where needles are strategically inserted into the skin by a professional, stimulating specific parts of the body. Acupuncture is still popular today to treat many conditions, including insomnia. Therefore, acupuncture could potentially help people sleep better.

How Does Acupuncture Affect Sleep?

Many people believe acupuncture is a neuromodulator, meaning that it can tone down the perception of the brain’s sensory signals, even the pain signals. Various parts of the brain will light up on functional MRIs. Therefore, it is fairly easy to see how acupuncture influences the brain.

Photo by RODNAE Productions from Pexels

How Acupuncture Can Help You Sleep

Experts are not exactly sure about how effective acupuncture is for insomnia, as there is not enough research done on it yet. However, that does not mean that it is not helpful, nor does it mean there is a lack of studies. Some physicians are skeptical of it, but there is a lot of evidence that can suggest acupuncture can be beneficial. Some doctors who specialize in sleep medicine practice acupuncture on their patients and see good results. While more research would be required to prove that it is truly effective, acupuncture could help alleviate or treat symptoms like:

  • Sleep apnea
  • Insomnia
  • Anxiety
  • Sleep apnea
  • Restless legs syndrome
  • Depression
  • Pain

Many professionals like to offer acupuncture to their patients because the potential benefits far outweigh the small risks. In most professional’s eyes, they notice more benefits than side effects, and the patients at least feel calmer after an acupuncture session, helping them sleep well for a few days.

General Insomnia

Many people find it hard to sleep on occasion, but insomnia is a real condition many people deal with. It can impact how a person functions throughout the day due to poor sleep. Symptoms of insomnia can appear for several days, but they can last for months or even longer. Some common symptoms can include:

  • Waking up in the middle of the night, difficult going back to sleep
  • Finding it difficult to fall asleep
  • Waking up earlier than expected

Some common reasons why insomnia can occur include:

  • Medical conditions like sleep apnea
  • Chronic pain
  • Mental health disorders like anxiety
  • Improper sleep schedules

Many doctors enjoy offering their patients options, so offering their patients a safe alternative or addition to their medication can make them feel better, at least mentally and emotionally. Moreover, it has fewer risks compared to drug therapy. The current research suggests that acupuncture could help obstructive sleep apnea, anxiety, insomnia and restless legs syndrome. However, the evidence should not get exaggerated because they are somewhat mild to moderate, but it is still there.

Primary Insomnia

Photo by Ashley Byrd on Unsplash

Some evidence suggests acupuncture could treat insomnia if it does not have specific causes. While there needs to be more research before there is a conclusive answer, many patients who have insomnia can benefit from getting it done. Traditional acupuncture is when the needles do not get inserted far into a person’s skin. One study had 72 people who had primary insomnia get this treatment 3 times a week for about 4 weeks. The results found that it was effective at enhancing total sleep time, sleep efficiency and insomnia symptoms during the sessions. Another double-blind study involved 180 patients who had primary insomnia. In this study, they noticed that traditional acupuncture had good results when it came to daytime functioning and enhancing sleep quality compared to sedative medication and sham acupuncture.

Sleep Apnea

OSA, or obstructive sleep apnea, is when a person stops breathing when they sleep, which is a dangerous condition. Even if a person sleeps all night, it causes oxygen deprivation that makes them feel tired the following day. Several studies suggest that acupuncture could alleviate sleep apnea symptoms. However, the evidence is not solid enough to make it a viable treatment option for sleep apnea.

Mental Health Disorders and Insomnia

People who have depression and anxiety are more likely to have trouble sleeping. Limited research is available to state that acupuncture can help. However, one study with 90 people who had insomnia and depression found that electroacupuncture (acupuncture with electro currents) 3 times a week for about 8 weeks experienced:

  • Better sleep efficiency and quality
  • Depression
  • Total sleep time

There are no big studies that study acupuncture’s effects on people who have insomnia and anxiety. However, one review of the 20 studies of the effects of acupuncture on anxiety showed that it can improve anxiety symptoms, so it is not a complete loss.

Pain and Insomnia

Certain people can find it hard to sleep because of chronic pain. Chronic pain is pain that would last for 3 months or longer. One review was done for nine studies that had almost 1,000 participants with insomnia that was from chronic pain. The review found that acupuncture offered better results at enhancing sleep quality when compared to medication and sham treatment.

Acupuncture for Sleep: What Should You Expect

You can expect a few things when you visit an actual practitioner, which includes:

  • An hour-long session
  • A very thorough intake from the practitioner, which would include medical history
  • Around 20-30 needles were inserted in different points
  • The practitioner may palace seeds or needles in your ears

Before any session, practitioners in the acupuncture clinic diagnose what the potential root cause of the patient’s problem would be. For instance, they will try to figure out if stress causes your sleep problems so that they can choose acupuncture points to correspond to the diagnosis.

All in All

Acupuncture could help patients who have insomnia. While there is no conclusive evidence yet, it definitely has more benefits that outweigh the small risks of acupuncture.


Featured image photo by bruce mars on Unsplash 


How to Cope with Stress: Learn How Pandemic Impacts Kids and Parents in Different Ways

By Tiffany Harper

There is no secret that the Coronavirus pandemic affected us all. While parents have lost their jobs or need to work from home, children have a hard time adapting to the new life format. Classes are held online; they no longer interact with their school friends or take part in group activities. Stress is a natural reaction to these hard and new times. In fact, stress appears when there are big changes in one’s life, like this one. It has effects not only on your mind or wellbeing but on your body and habits too.

Stress caused by a world pandemic will likely be felt by anyone, by parents and children alike. But the most important thing is your perspective on stress.

There are many ways you can cope with stress, but as a parent, it is important to help your children do the same.

Stress Effects

The effects of stress are quite visible, although not anyone is aware of them. Kids will have a harder time identifying them, but they might have digestive problems, headaches, throw tantrums, or have difficulties falling asleep. They do not socialize as much as they did before, and meeting your friends, playing games, and talking with them is something all kids long for.

Social support is important not only for children but for their parents too. Stress might arouse emotions of anxiety, anger, frustration, and fear. You might have a hard time focusing or making decisions, and physical symptoms such as the loss of appetite, chills, or stomachaches are present.

One of the most important things about this unpleasant and stressful situation is that children learn how to cope with stress as they grow up. They learn all these mechanisms from their parents because we all know that kids are like sponges.

So, it is important how you choose to face the current context of the world. Because this will help your kids learn healthy ways of coping, and this will be very helpful not only in this moment but later in their lives too.

Limit Your Time Watching or Reading the News

Photo by Mr Cup / Fabien Barral on Unsplash

We often think that if we gather more information about this subject, we have more power over it. But the truth is, it is a virus that spreads very quickly. All we can do is try to protect ourselves as much as we can and follow strict hygiene measures.

As stated in some reports of the lab report writer, hearing and reading all day about the coronavirus pandemic will not do any good. It will only intensify the feelings of anxiety, fear, and helplessness. And it is not only about the TV or news, but about social media too.

So, limit your time spent watching or reading the news and try to replace this habit with another one more positive. Like this, you will teach your child to try and find comfort in pleasurable activities, instead of focusing on what you cannot control.

Find Activities You Enjoy

This relaxing photo by 🇸🇮 Janko Ferlič on Unsplash

Stress makes us often think that there is nothing pleasurable in our lives anymore. Think about your kids, too. They take their happiness and positive feelings from play with friends, games, sweets, travelling, and small things.

They are mostly deprived of interaction and socialization with friends, and even though they can do this online, face-to-face socialization is necessary for healthy cognitive development. So, it is important to find things and activities you all enjoy.

Some of them can be board games or card games to play with your kids. They will surely help you get some fun and feel good.

But you can also find other interesting activities such as watching docuseries, reading, painting, coloring or drawing. All these can be done together with your children, and so you lead by example and nurture a genuine desire to learn more about the world around us in your kids.

Also, educational games might be a great choice. Some great options could help you learn along with your child the mysteries of chemistry, physics, science, astrology, biology, and many more.

Write Your Feelings Down

Photo by Thought Catalog on Unsplash

We need to admit that this period is marked by uncertainty. We do not know much about this virus, how long it will last or when it will be eradicated. Its impacts are visible: the demand for resources has gone up, while the rate of employment has gone down.

Even though kids do not completely understand the current world state, they can feel it. And they do not have the necessary equipment to face these strange times, so parents need to provide security and comfort.

You can do this by encouraging your children to write their feelings down. This is a helpful activity not only for them but for you too. So, you can do it together.

Writing your feelings down helps you put things into context. It acts as a stress relief because it helps you get rid of negative thoughts. Also, considering the uncertainty of the situation, it can help children understand that it will eventually pass. By writing down your thoughts, you can better learn how to label your emotions, become aware of them, identify their source, and work on them.

Exercise

This joyful photo by Robert Collins on Unsplash 

Kids surely miss the energy and outdoor activities they were doing at school. And this is understandable. Every type of sport leads to a release of endorphins in our brains, which makes us feel better.

Give yourself the time to exercise and keep your body healthy. Find some interesting physical games and activities you can do with your children. Exercising acts as a stress relief for parents and kids alike,
so it is a healthy stress-coping mechanism.

Conclusion

The coronavirus pandemic changed the world totally and it will never be the same. All these abrupt changes come with stress and negative feelings and emotions. Children and parents react differently to these stimuli. And while parents can be more equipped to face this stress, kids need guidance and help to understand the context we are living in now.

So, it is important to know that you lead by example and kids learn how to cope with this kind of moment from you. Limit your news intake and find interesting, funny, and educational games and activities to play with your kids. Encourage your kids to write down their thoughts to better define the context and their emotions.


Lovely featured image photo by Gabrielle Henderson on Unsplash (thank you <3)


About the author:
Tiffany Harper is a training guru who’s been working in the corporate sector as a technology expert for several years now. She is a management graduate and loves to share her experience through blogs and expert articles. For her love of writing, she provided online consultations for one of the dissertation help writers, while working with UK Best Essays. Please do not hesitate to contact her on LinkedIn.


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The Stages of Drug Rehab and Recovery

By Emily Blunt

To overcome an addiction is not a simple process. It is a journey through unknown territories before you can finally reach your destination. Understanding the concept can be helpful when you are looking into treatment options for yourself or your loved ones.  When you are coping with drug addiction, you believe it is time to clean up your body, and you should enter a professional drug treatment program.

Recovery from drug addiction requires effort, time, support, and willpower. When you choose to go with a professional drug treatment program, you will enter into a journey through four different stages of rehab recovery as you learn to develop a healthy and sober lifestyle. Every treatment program for drug or alcohol recovery goes through a series of steps. Here, we will discuss the stages of drug rehab treatment.

The four stages of drug rehab treatment are as follows-

  • Treatment initiation
  • Early abstinence
  • Maintaining abstinence
  • Advanced recovery

Stage 1- Treatment Initiation

When you get out for help from a professional drug rehab program, you start with the first stage of your recovery, treatment initiation. In the early days of your rehab, you probably will have some conflicting feelings about giving up your drug permanently, and you may think that your substance abuse problem is not as bad as others.  At this point in the treatment, the aim is to help the individual participate in treatment actively and accept that frugality is the aim.

To achieve this, a substance abuse counsellor may help the individual to do the following-

  • To look at the damaging effects of addiction
  • Explore the feeling of refusal with regards to the problem
  • Help the person to become motivated or recover

However, during this stage of treatment, an individual’s drug use history evaluation will be held. The treatment program will be initiated, and the counsellor will work with the individual to develop a treatment plan.

Stage 2- Early Abstinence

Once you decide to continue treatment for your substance abuse problem, you will enter the second stage of rehab, known as early abstinence. However, early abstinence from drugs is significantly associated with positive treatment outcomes. This can be a challenging stage to handle because of many factors, which include the following-

Continued withdrawal symptoms

  • Physical cravings
  • Psychological dependency
  • Triggers that can appeal you into a relapse

Threats at this stage of treatment can include cravings, social pressure to drink, and high-risk situations that can target alcohol consumption. During the early abstinence stage, your addiction counselor will start to teach you the coping skills you need to live a sober life.

Some helpful strategies include the following-

  • Encouraging participation in healthy activities
  • Finding alternative behaviors to occupy in rather than turning to alcohol
  • Participation in self-help group that offers support and information
  • Recognizing environmental triggers that can lead to cravings, including people, place, or a thing.

Stage 3- Maintaining Abstinence

After 90 days of abstinence, you will move from the early abstinence stage of recovery to the stage of maintaining abstinence. If you have started with a residential treatment program, you will now move to the counselling phase of rehab program on an outpatient basis.

The focus of this stage of rehab is to maintain abstinence by avoiding a relapse. You will learn the warning signs and the steps that can lead to deterioration. The maintaining abstinence stage of rehab will begin about three months into your rehabilitation program and last till you reach five years clean and sober.

Stage 4- Advanced Recovery

After five years of abstinence, you will reach the fourth and final stage of your rehab, advanced recovery. At this point, you take all your tools and skills that you have learned during your rehab counselling and put them to use to live a satisfying life.

In this stage, the below strategies can help-

  • Developing a long-term goal
  • Creating a daily schedule
  • Developing social relationships with people who are not addictive
  • Engaging in recreational activities which do not involve drugs
  • Finding ways through spirituality, religion, social action, or community work

Learning to apply these strategies will help you remain sober, but you will also have the skills to become a healthier person and a better family member. After all, recovery is much more than just staying sober. It is more of learning to live a happier and healthier life.


Author Bio

Emily Blunt is a passionate blogger who is exploring the field of addiction recovery. With the help of her blogs, She provides information and knowledge about various addiction recovery techniques and rehab centers.


Photo by Vladislav Murashko from Pexels


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How Meditation Changes The Brain, Exterminates Depression

By Tiffany Harper

Meditation is an old spiritual exercise, commonly associated with Oriental spirituality. The method involves mindfulness, relaxation, and breathing patterns. The goal is to achieve a general state of well-being, specifically a psychological one. Today, meditation is a widespread wellness practice. You can find through meditation tutorials in books, on Youtube, or by taking classes.

So, chances are you tried meditation at least once. Therefore, you can agree that meditation is undoubtedly an excellent way to relax and unwind. But does it have real scientifically proven benefits on the brain? In this article, you’ll find out more about how meditation changes the brain and exterminates depression.

Meditation Against Depression And Anxiety

Mindful meditation is just as powerful as antidepressants. According to some research, the subjects experienced less anxiety, pain, and depression after practicing meditation. The result was incredible: meditation had a 0.3 effect on the subjects (moderate), which is just as much as the 0.3 of antidepressant medicines. Moreover, meditation can help reduce social anxiety. A precise type of meditation, Mindfulness-Based Stress Reduction (MBSR), which focuses on stress, showed significant results in research. The participants took a course of MBSR for eight weeks, and the results were reduced physical and mental anxiety and stress. Furthermore, the effects lasted over the years. Lastly, meditation was found as a solution to social anxiety disorder: mindfulness reduces the activity of parts of the brain associated with unhappiness.

Meditation Improves Focus

A common problem among the global population is the difficulty to focus. Meditation was found to help increase concentration and attention. In one study, participants had meditation training for a few weeks. Then, they were tested for cognitive skills, including focus. The results revealed that they improved by 16%. This means that people who teach, work, or use their intellectual power for tasks can tackle their jobs better.

Likewise, kids were tested for their concentration skills since they are often associated with a lack of focus. In this case, meditation had a massive impact on developing minds. It can help with cognitive skills as well as emotional skills. Some schools implemented short meditation breaks, which brought an increase in GPAs and attendances, and a decrease in suspensions.

Meditation Helps Against Brain Aging

UCLA conducted a study that linked meditation to brain aging. They compared the brains of participants who meditated regularly to participants who didn’t. The results proved that the brains of the subjects who meditated still aged. However, they had more gray matter volume than the others. Even comparing old participants with young ones proved that meditation could slow the aging process of the brain while reducing the loss of gray matter.

Meditation Decreases The Activity Of The DMN

The Default Mode Network (DMN) consists of various parts of the brain that regulate self-referential and mind-wandering ideas. These thoughts are associated with unhappiness, worrying, and anxiety. A study by Yale University proves that meditation quiets the DMN. The participants who meditated could switch back to the present moment, while non-meditators would get lost in negative and worrying thoughts easier.

Meditation Positively Changes The Brain

A Harvard study showed that meditation could change the volume and dimensions of various brain parts. The research studied the participants in the eight-week program of MBSR:

  • The subjects had increased hippocampus thickness, which means that they improved their memory, emotional control, and learning skills.
  • The subjects showed diminished amygdala, which means that they are less likely to be afraid, anxious, and stressed.
  • The subjects showed a different perception of moods and emotions.

Meditation Against Addictions

Since meditation is centered around self-control, it was found to be useful against a variety of addictions. One research study proved that smoking addicts were more likely to give up smoking after meditation training. So, mindfulness showed even better results than the “Freedom From Smoking” program (FFS) after the 17-week follow-up. The reason behind the study’s success is that meditation helps people resist temptations, withdrawals, or cravings because it interrupts the connection between those and the addiction itself.

How To Effectively Meditate

Now that we know how many benefits meditation can bring, it’s time to practice it. At first, meditation can seem a challenging activity to do, or that requires special techniques and training. Nevertheless, meditation is a simple method to refocus the brain on the present moment, thus reducing stress, anxiety, brain aging, and other issues. Initially, it may seem impossible to quiet the mind. Still, after a couple of sessions, you may improve your cognitive skills.

Here is a simple guide to meditation:

  • Find a peaceful place in your home. It could be your living room, or even in your backyard. You can light up some candles or open up the window to create a pleasant atmosphere. If you’re going to focus on your breathing, you might want to have fresh or lightly scented air in your space. You also might want to play some calming music, especially if the environment you’re in isn’t quiet enough.
  • Find a good position. You can sit upright on a cushion on the floor with your legs crossed. Alternatively, you can lay on the bed or a mat and blanket. Just make sure that you’re comfortable and that your back is straight. If you’re sitting horizontally, make sure that your belly’s facing the ceiling.
  • Close your eyes. If you wish to work with your mind, you might want to rest your eyes to focus better.
  • Start to breathe slowly. You can inhale for four seconds and exhale for four. Take as many as you need to ease into it.
  • Observe your thoughts rather than thinking about them. Your brain will inevitably want to wander off and think about chores, fears, and feelings. Please don’t beat yourself up for it. Just try to observe them and gently come back to your breath.
  • Continue breathing and observe every sensation in the body.
  • Try to reach a mental state where you’re focusing on your sensation and your brain instead of thinking thoughts.

Keep coming back to your senses and breathing every time you get distracted.

  • Accept that your mind may not want to settle down. Just keep trying.
  • Once you reach a calm state, continue to breathe.
  • When you’re satisfied with your session, bat your eyelashes open and slowly return to your day.

Conclusion

The spiritual practice of meditation has a myriad of benefits, from reducing brain aging to improving mood, focus, and self-control. If you want to start meditating, find a quiet place in your home to focus on your breath with your eyes closed. The first day you may not be able to concentrate on your breath well. Nonetheless, if you keep trying, you’ll get there.


Author Bio
Tiffany Harper is a freelancer and blogger from Philadelphia, Pennsylvania. She specializes in psychology, natural remedies, and wellness topics. Tiffany is also a yoga lover, so every Saturday if she is not working as a consultant with an essay writer from Write My Essay, she spends her free time meditating in the local park. Please do not hesitate to contact her on twitter


Sources:
1. https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/
2. https://www.health.harvard.edu/mind-and-mood/how-meditation-helps-with-depression
3. https://eocinstitute.org/meditation/depression-shrinks-our-brain-how-meditation-builds-it-back-up/
4. https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#207157b71465
5. https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/
6. https://www.psychologytoday.com/us/blog/mindfulness-in-frantic-world/201110/curing-depression-mindfulness-meditation


Other Sources:
1. [http://archinte.jamanetwork.com/article.aspxarticleid=1809754]
2. [http://www.sciencedirect.com/science/article/pii/016383439500025M]
3. [http://scan.oxfordjournals.org/content/8/1/65.short]
4. [http://pss.sagepub.com/content/24/5/776]
5. [https://srcd.onlinelibrary.wiley.com/doi/full/10.1111/j.1750-8606.2011.00215.x]
6. [http://link.springer.com/article/10.1007/s10826-013-9784-4]
7. [http://journal.frontiersin.org/Journal/10.3389/fpsyg.2014.01551/full]
8. [http://www.pnas.org/content/108/50/20254.short]
9. [http://www.ncbi.nlm.nih.gov/ articles/PMC3004979/]
10. [http://www.ncbi.nlm.nih.gov/ articles/PMC3927233/]
11. [http://www.pnas.org/content/110/34/13971.short]


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Emotional Healing In A Time of Crisis

By Emma Suttie, D.Ac, AP

We are living in unprecedented times in our world. We have just lived through a global pandemic of COVID-19 and the world we knew no longer exists. Anger and frustration are coming out in so many ways all over the world as people struggle with the new reality and many struggle to survive. 

Photo by CDC on Unsplash

To me, it isn’t the physical challenges that the virus presents that worry me, it is the emotional state of our global population. In the US we see riots, campaigns to defund the police, racial tensions, destruction of property and businesses and unprecedented violence. No matter how many of us may want to politicize what is happening, I think it points to something much deeper that has been brewing for much longer than many people realize. People are angry. They are frustrated. Life is getting harder. People work more for less money. There is so much uncertainty about the future. Many have lost their businesses. Their jobs. Their abilities to support their families. People are exhausted and scared. And they see more and more corruption at every level of business and government - which only feeds the anger and frustration that a few profit at the expense of so many. 

 


Photo by Tito Texidor III on Unsplash

I can’t offer a solution to the problems we face as a global community, but I think that we need to be honest about what is happening and be able to express those feelings. We have a right to be angry, frustrated and afraid. And we need to give those feelings a place to go. There is so much “political correctness” that people these days feel that they can’t say anything for fear it will offend somebody. We need to be able to have honest discussions about what is REAL and TRUE. And yes, it might offend somebody. In the present climate, the truth seems to have become a dirty word. The truth might hurt someone’s feelings. The truth might not be what someone wants to hear. And this is part of the problem. Because the truth is what is going to save us. 

For most of my life and career, I have been very conscious of focussing on the good. The positive. Practising kindness. Being loving. Having compassion. But I don’t insulate my life and not let anything negative come in. That would be delusional. When you are healing, people come and they need those things. They are hurting so they need love, kindness, compassion and your positivity and light. Those are the things that start the healing process, and support it until the end. But now I see that we seem to be having a reality problem. Some people are unable or unwilling to accept what is happening in the world. I understand this, as often, the reality is dark. It’s hard. There are things that are difficult to accept. And they hurt. 

There have been a lot of difficult truths coming to the surface lately. And if you don’t know what I am talking about, then you aren’t paying attention. This has been causing a lot of pain and a lot of grief. The new reality, for many, is difficult to accept. 

Another theme I see that is contributing to a lot of pain is that there seems to be a conscious effort to divide us. Break us apart and make us fight with each other. This breeds fear, fear of the “other” and only compounds the feelings of grief, depression, anxiety and isolation that have exploded since this all began. They want you to feel that you are alone. But the truth is, that you are not alone. There are more than 7 billion of us on the planet. We are a global community, and we have the intelligence and creativity to solve any problem we may face. But we can’t solve problems when we are angry, sad and afraid. You cannot focus your energy on solving problems when you are fighting an enemy.

I have been thinking about how we might go about trying to heal from so many of the powerful emotions we are dealing with right now. Both ones that have been building up for years, and the ones that are a result of this new situation that we find ourselves in. Chinese Medicine is really unique in how it looks at our emotions and how important they are to our health and wellbeing. As many of you know, each of the emotions is associated with an organ or an organ pair and when that emotion is healthy and in balance, it is strengthening to the body and that organ in particular. But when that emotion is out of balance, in excess or unexpressed, it is depleting to the body and its respective organs, causing problems in all aspects of your life and health. Generally in our culture, we are not taught that emotions can make us sick, but I think that most of us instinctively know that this is true. How does your stomach feel when you worry? Or how about those headaches when you are angry and stressed? How does your heart feel when you are grieving?

The good news is that because emotions are built into the system of Chinese Medicine, it also offers solutions and practices we can use to keep emotionally healthy. Each of the seasons, for example, offer us an opportunity to really work to clear old emotions we’ve been holding on to and balance and strengthen the system. I have been thinking that this wisdom is so needed right now. 

The emotions - things that hurt us, cause us grief or stir up anger can be an opportunity to learn something about ourselves. Why are we having these reactions to things that are happening? Why does one person respond to a situation in anger when another might feel grief?

Treating Emotions in the Real World

Helping us to manage the tsunami of emotions we are all feeling right now is the understanding that we must first become aware of the emotions, and then work to change not WHAT we are feeling but how we REACT to those feelings. Read that again. It's so simple, but it will likely change the way you think about how you may be feeling.

In my work with patients, we often start with simple awareness. Let's use an example.

If you are struggling with a particular emotion, let's say grief. Usually (but not always), the person is aware of the grief. The cause is the death of someone close to them, their loss is causing the grief. The lungs in Chinese Medicine are associated with grief, so there might be lung symptoms as well- shortness of breath, asthma, dizziness (not enough oxygen), coughing, etc. Their grief can literally be causing the lung symptoms because intense or excessive grief weakens the lungs' Qi. The person is describing how they are feeling, saying they feel consumed by their grief, out of breath, have no energy and are anxious and stressed because the grief is making it difficult to function because they still need to go to work and look after their young children. And this is it. The grief is a completely natural result of someone important in your life passing away. But the reaction is an increasing feeling of anxiety and panic because there is no space for the grief in their life because they have to keep going to work and looking after children.

So, we look at those feelings first - the anxiety and panic - and we figure out a way to help to manage them. Are you able to take some time off? Could the children go to stay with a grandparent for a few days? Can you take some time to allow yourself the space to grieve? Do you have someone you can talk to about everything you are feeling? All of these things will help release some of the pressure that can make these emotions so overwhelming. Just the acknowledgement begins the healing process. We start with the reaction - the anxiety because of the pressure to keep going normally while you are suffering - and work backwards to the grief itself.

When we get to the grief, there are a few ways that we can help reduce its intensity. We work to strengthen the lungs and build up their Qi, which very often helps lessen the grief's potency. We create a space for the grief to be felt, fully allowing those feelings to be expressed. In Chinese Medicine, the way emotions can be causes of disease is if they are repressed or unexpressed, leading to a stagnation in the body and eventual toxicity. Anyone who has a secret or something in their past they have been holding on to for years can tell you. It has an effect. Holding on to emotions isn't good for you, so finding the proper avenue for their expression is an important part of the healing process.

We are living in challenging times that are unprecedented in our history. Our struggles are multi-faceted right now. People are struggling to find their way in the new reality we face as a global community. The good news is that human beings have incredible intelligence, adaptability and resiliency. If we are able to stay positive, stick together and express what we are all feeling honestly, we can come out the other side of these difficult times stronger and with a new appreciation for everything good that still exists in this world.

If you need help working through what you are feeling right now or healing in general, I am here for you. My information is below.


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Online Tai Chi and Other Virtual Martial Arts Classes: Why Do It and How to Get Started

By Patrick Bailey

With so many pathways to achieve wellness, traditional Eastern martial arts remain one of the most recognized systems in the world. Aside from being hailed in movies and books, Eastern martial arts have a lot of health benefits that both old and young students can have.

Often, martial arts classes such as Tai Chi or Kung Fu are held through in-person classes where students are distanced in equal spaces, relatively close to each other. In some instances, students gather in circles and take turns in the middle for a return demonstration of techniques.

Shifting Platforms With the New Normal

As the world takes a 180-degree turn due to a global pandemic, many fitness and wellness services have to adapt to the “new normal” as well. Social distancing measures in place shifted martial arts classes from in-person to virtual ones. 

In some schools [1], virtual martial arts classes are being held as an extracurricular activity, and many martial arts schools have followed suit. Instructors now offer online courses, both live and recorded to help learners choose options that work for them.

Considering Online Tai Chi and Other Virtual Martial Arts? Why You Should Do It

If you’re someone who wants to try online Tai Chi and other virtual martial arts classes, you may be thinking, “What’s in it for me?”

Unlike regular exercise that can get repetitive at times, learning martial arts is a skill that proves to be useful in other areas of your life. Below are some of the advantages you can get from these classes.

Improves mood and fights stress

Tai chi [2] is a low-impact type of martial arts using gentle movements. It is often dubbed as “meditation in motion”, as participants use flowing poses. Tai chi is ideal for those who want to begin their journey in exploring Eastern martial arts, especially if their goal is to reduce stress and anxiety.

Other forms of martial arts such as Kung Fu improve cardiovascular health and blood flow. When blood flows better, your cognition improves, as well as your overall mood. Doing online classes that help decrease anxiety is something timely. When people struggle with the limitations of social distancing, taking virtual martial arts sessions may be what they need.

Photo by Alora Griffiths on Unsplash

Helps in muscular strength

According to Harvard Health [3], there is a growing number of convincing research that Tai Chi and other forms of martial arts improve one’s muscular strength. As movements sustain muscle flexion, people can gain upper and lower body strength. 

If you’re considering a dynamic form of exercise aside from using dumbbells or barbels, attending virtual martial arts classes can be a great option. Lacking outdoor activities can cause weight gain and muscular weakness, thus, having access to online Tai Chi and other Eastern systems that interest you can help avoid those risks.

Fights addiction tendencies

The University of Michigan [4] stated that dealing with the stress of isolation makes people prone to abusing alcohol and drugs. Addiction, in turn, causes immune system susceptibility to diseases such as COVID-19. This cycle of addiction along with a weak immune system increases the risk of people losing their health, and even their lives.

Practising virtual martial arts during these challenging times helps individuals develop self-discipline and focus on goals. The underlying principles of Qi Gong, Tai Chi, and Kung Fu is all about adhering to systems and sacrificing instant gratifications for the greater good. It is no wonder why martial arts have been a welcome treatment option for many drug and alcohol rehabilitation centers. It is an effective, holistic tool for battling substance abuse.

How To Get Started With Online Martial Arts Classes

The great thing about online Tai chi and other virtual martial arts classes is that you’re not confined to local establishments to get started. You can sign up under any instructor or company that offers classes as long as it fits your preferences and schedule. If you are ready to take a leap with online martial arts classes, here are some helpful tips.

  • Consider your online classes as a “real” class: It can be easy to devalue online classes by having a lesser level of commitment. However, it is important to consider online classes as if you are taking them in-person. If you need a higher level of accountability, you can sign up for a live instructor.
  • Have a regular working space: To get the maximum benefits of virtual martial arts classes, it is helpful to have space where you regularly do your sessions. Setting aside an organized space allows you to focus your thoughts on the activity, thereby decreasing mental clutter and stress.
  • Being open to new things: In the first few sessions, you may not find yourself keen on continuing a class that you feel doesn’t suit you well. However, a part of succeeding in martial arts is being open to new experiences even if you haven’t enjoyed it yet during your first time. Keeping a curious mind before quitting right away will open doors for you to learn new things.

Virtual Martial Arts Classes for Health and Wellness: Something Worth Trying

Are you searching for ways to ease the stress of changing times? Virtual martial arts classes may just be your cup of tea. With its numerous health and wellness benefits, you are sure to combine learning a new skill along with accomplishing your fitness goals.

Sources:

 

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