Raphael Stevens

A way to meditate for anxiety relief that’s actually easy to do? Please, say some more…
Anxious thoughts are (arguably) the least pleasant kinds of thoughts—and as soon as they pop up, your main goal is to get them gone (which, honestly, only seems to make them multiply). Real talk: You can’t necessarily stop yourself from ever having them…but you can learn how to manage them (and prevent them from going rogue)—that’s where meditation comes into play.
Meditation can actually teach you how to recognize anxiety-inducing thoughts, observe them, and then let them go. Basically, you’re learning to recognize and respond to your feelings rather than instantly reacting to them, says Andy Puddicombe, meditation and mindfulness expert and co-founder of the meditation app Headspace.
Still, it can be hard to know where to start—and, uh, what to do when you’re actually feeling anxious. Try one of these seven quick meditation tips for anxiety to help bring yourself back to reality ASAP.
7 Ways To Meditate For Anxiety Relief

1. Focus on the rising and falling of your breath.
With your hand on your stomach, focus on your breath as you inhale and exhale. Count your breaths—”one” on the rise, “two” on the fall—as you pay attention to the movement of your body, to bring you back to the present moment, suggests Puddicombe. Do this for 10 seconds, he says, repeating if necessary.
READ MORE: 8 Things That Are Sucking The Happiness Right Out Of Your Life
2. Pay attention to how your feet feel on the floor.
Or how your hands feel on your keyboard; or how your back feels against the chair—anything that grounds you to where you are and what you’re doing at that very moment.
Allow thoughts to come and go as you normally would (because they will—meditation isn’t void of thought), but as soon as you realize you’re lost in the thought, pivot your thinking back to the sensation you were focusing on, says Puddicombe.
3. Do a full-body scan, starting at the top of your head.
Close your eyes and focus on your forehead—then begin to scan down your entire body, stopping at specific parts (like your eyes, your mouth, your neck, etc.) to take note of each sensation—good or bad—that you feel, says Puddicombe.
Don’t pass judgement or fixate on any specific feelings—just make a note of it and move on; scanning your entire body two to three times, paying attention to how you feel before versus after the scan is complete.

4. Imagine bright, warm sunlight shining down above your head.
You know how it feels when you’re sitting next to a window (or lying on the beach) and a beam of sunshine hits your face just right? Imagine that feeling the next time you’re overwhelmed—but instead of just your face, imagine the light beam filling up each part of your body, from your toes to your head, suggests Puddicombe. “Allow the warmth, light, and spaciousness to melt away any tension in the body,” he adds
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5. Let your mind think about whatever it wants to think about.
Yep, that even means feeling anxious, says Puddicombe. It sounds counterintuitive, but when you sit with your thoughts—without any expectations, sense of purpose, or focus for several minutes—you give your mind the extra space needed to help it unwind, he says.

6. Picture someone you love—and breathe in their anxieties.
All right, this one sounds weird but just go with it: Hold an image of someone you love in your mind, and imagine yourself taking on their anxieties and insecurities with every inhale. On the exhale, think about all of their good qualities and the great times you’ve had together—kind of like breathing in the bad and breathing out the good.
This exercise of putting the happiness of others before your own is called “skillful compassion” according to Puddicombe, and it’s “one of the most effective ways to let go of a strong emotion such as anxiety is to focus on another person,” he says.
READ MORE: “I Travel Solo Even Though I Have Anxiety — This Is How I Cope”
7. Talk to yourself like you’d talk to a friend.
Ask yourself, “what do you appreciate most in your life?” Once you’ve got something (or things) in mind, dwell in that gratitude for 30 seconds.
Inquiring in the second person separates you from your mind and encourages a space of appreciation, free from any overwhelming emotions, Puddicombe explains.
This article was originally published on www.womenshealthmag.com  More

Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

‘Tis the season—that is, ‘tis the season for green beans to carry the entire nutritional value of our holiday meals on their backs. Healthy eating during the holidays can be incredibly difficult: from grappling with guilt for indulging to limited healthy options, sometimes an event that is meant to be festive can instantly become stressful.
This week on The Everygirl Podcast, we spoke with Lisa Moskovitz, a registered dietitian and nutritionist, to break down all of the stressors related to food and eating during the holidays, and exactly how to tackle them. Moskovitz is an expert on all things related to intuitive eating, maintaining a healthy relationship with food, and combating diet culture. So read on for Moskovitz’s top three tips for healthy eating during the holidays without stress (hint: the green beans are definitely gonna make the plate), and check out this week’s episode of The Everygirl Podcast for more.

1. Reevaluate your relationship with food through reflective journaling
Chances are that at some point in your life, you’ve heard that the most common time of year to gain weight is the holiday season, and–if you have a complicated relationship with food–you might find this fact very stressful. Moskovitz wants to put your mind at ease, because she has found through her own nutrition practice that the average winter weight gain for most people is less than 1lb (so it is not worth the stress!). For Moskovitz, the far more important thing than what you are eating during the holiday season is why you are eating it.
In order to combat some of the complex feelings about food and nutrition that can come up during the holiday season, Moskovitz recommends getting into journaling. This does not mean tracking your calories in a journal or even writing down what you eat; instead, Moskovitz recommends writing about how you feel about food and the holiday season first. Asking yourself why you might feel triggered by certain foods, or even just thinking about what it means to you to be able to sit down and truly enjoy a holiday meal with your loved ones can make all the difference in your mindset approaching the holiday season.

2. Eat balanced meals at regular intervals
We’ve all been there: it’s 3 p.m. on one of the busiest work days leading up to the holidays, and suddenly you realize that the last thing you ate was a plate of cookies and a glass of eggnog the night before. As busy as this time of year may be, Moskovitz emphasizes the importance of eating meals at regular intervals as often as possible. “With holidays, especially if you are someone who’s hosting or preparing or busy with deadlines, it’s very common and easy to skip meals,” Moskovitz said. “What I always tell people is that you can eat a little bit now, or you can eat a lot more later. It’s very important to be consistent with eating times and stay nourished.”
According to Moskovitz, eating balanced meals regularly will make it much easier to be mindful about your food choices during the holiday season. Her formula for a well-balanced meal includes fiber-rich carbs, lean proteins, and anti-inflammatory fats. When you stay consistent with your eating habits, you can feel the benefits of a stable mood, less anxiety about food, and more energy throughout the entire season.

3. Fill half of your plate with vegetables
As wonderful as they are, holiday buffets can be overwhelming. Moskovitz says there are just two key questions to ask yourself when faced with any food choices: what am I craving, and how can I make this more nutritious? She emphasizes that it’s not about labeling foods as good or bad, or about calorie counting: it’s about eating in tune with what you know will satisfy you and make you feel best. If you do want to follow a formula, Moskovitz suggests filling half of your plate with vegetables, a quarter with protein, and a quarter with a starch. She says that it is always important to include something you’re craving on your plate, whether it’s mac and cheese or a slice of pie, because doing so will allow you to eat healthy while still genuinely enjoying a delicious holiday meal. More

When I think of traveling, the scene from Home Alone where the McCallister clan is racing through the airport to catch their flight immediately comes to mind. Not to mention worrying about getting sick, letting healthy habits fall by the wayside, the all-too-familiar jet lag, and the nagging AF travel fatigue. Call me a pessimist or realist, traveling is stressful and can do a number on your well-being. While that may be true, it doesn’t have to be—vacationing is about letting loose and giving your mind and body a respite after all. Thanks to the doctors I spoke with, I’ve got all of the must-have on-the-go health tips, wherever your travel plans take you. Spoiler alert: You won’t ever leave home without them again. 

Why do our immune systems suffer while traveling?
Between the environmental changes, deviation from normal routines (think: sleep, diet, and exercise), and being exposed to more people, it’s no wonder our immunity takes a beating when we’re away from home. “Jet lag, dehydration, grabbing food on the go can decrease our immune response,” explained Dr. Jenny Yu, Head of Medical Affairs at Healthline. “Also, transiting through crowded public spaces exposes our immune system to many germs. The clash of the immune system being down and exposure to more germs cause the entire system to be a bit out of balance.” 
Dr. Austin Perlmutter, a board-certified internal medicine physician, New York Times bestselling author, and senior director of science and clinical innovation at Big Bold Health, pointed out that one of the most powerful influences on our immune health is stress, followed by sleep quality, exercise, and diet. The stress we put on our bodies, poor sleep, lack of exercise, and limited access to healthy foods when we’re on the road can compound to weaken immune wellness. 

Doctor-approved tips for staying healthy while traveling

Book your flights wisely 
So you booked a red-eye to get the most out of your trip, and you get to your destination without so much as a wink of shuteye, your digestion is off, and you’re disoriented. By now you know that the act of traveling itself can take a toll on your health, but add in a thrown-off sleep schedule, poor eating patterns, and changing time zones to the mix, and you could be compromising your health (and sanity).
“The connection between proper sleep and immune function is well established in science, so it’s best to opt for travel plans that minimize how many Zzzs you’ll have to forgo,” conveyed Dr. Yael Cooperman, a physician and senior manager of medical content and education at Ro. “Pick a flight that gives you a full night’s rest at either end of your journey, and skip the red-eyes or the wacky layovers whenever possible.” When you go to book your trip, set yourself up for success by choosing the timing of your flights wisely. It’ll pay off in the long run. 

Regulate your sleep schedule
Speaking of sleep, catching flights and keeping up with a packed itinerary often means a significant disruption in our circadian rhythms when we travel. “It’s easy to let sleep fall by the wayside when traveling, but getting 7-9 hours of sleep is arguably the most important thing you can do to prevent sickness,” agreed Dr. Abby Kramer, a holistic physician. “To promote sleep, keep your room cool (around 67 degrees) and as dark as possible (I travel with black electrical tape to black out any blinking lights in hotels), and do your best to avoid screens one to two hours before bed.”
Dr. Kramer also suggested bringing your favorite pillow or pillow case and your most comfortable pajamas to mimic your normal bedtime routine as much as possible. To prevent further compromising your sleep, Dr. Perlmutter stressed minimizing caffeine consumption after 2 p.m. at the latest, as well as avoiding excessive alcohol, especially in the afternoon and evening.

Mind your hygiene 
TSA security bins, airplane tray tables, and toilet handles in hotel rooms are breeding grounds for germs. While you can’t avoid touching every surface or object you encounter en route to and at your final stop, there are steps you can take to protect yourself from picking up and transmitting germs (speaking as a true germophobe), because the last thing you want on vacation is to be stuck in bed sick. “Wash hands often and don’t touch your face—the T-zone, your eyes, nose, and mouth are all ways for germs to enter the body,” Dr. Yu recommended. Dr. Cooperman agreed: “Wash your hands well with soap and warm water, especially before you eat or drink and after (and even before!) you use the restroom. Keep your hands out of your mouth and keep some hand sanitizer on hand just in case.”

Nourish your body 
One of the first good-for-you rituals to go when globe-trotting is maintaining a well-rounded, nutritious diet, but good news: There are simple tricks to help you keep it up. “Planning ahead and bringing healthy snacks on your trip can dramatically reduce the chances that you eat the junk food which is so prevalent in airports and on planes,” Dr. Perlmutter suggested. His go-tos? Nuts, dark chocolate, and blueberries. “Consider traveling with protein powders and electrolytes to help keep you full and hydrated (and decrease your chances of buying soda or other sugary junk that may damage immune wellness), and bring your own reusable water bottle so all you have to do is fill up at a water fountain.”
Eating a variety of fresh fruits and vegetables high in vitamin C and zinc while avoiding processed foods before and during your trip can not only help fight off viruses, but also reduce inflammation and your risk of illness. Whether you’re traveling domestically or internationally, Dr. Yu encouraged exploring local cuisine that fits your lifestyle and diet preferences, rather than eating processed snacks. And to fill in any nutritional gaps, she advised having supplements such as probiotics and vitamin C, vitamin D3, and zinc handy (all good for immune support!). 

Stay hydrated
You’ve heard it time and time again, but it bears repeating: Water is your best friend, especially when you’re adventure hopping. And there’s nothing worse than the low-humidity airplane cabin air to dehydrate you. “Dehydration affects many systems in your body, but particularly important are your mucous membranes (the delicate tissues in your nose and mouth that act as an important barrier to viruses and bacteria),” Dr. Cooperman explained. “When your mucous membranes dry out (which is more common when you’re being blasted with airplane air conditioning), they’re more likely to be permeable to germs.”
So before you order that wine, soda, or coffee when drink service comes around, think twice. Instead, opt for water or herbal teas like peppermint and ginger which are good for digestion. And remember to put the reusable water bottle you packed to good use and fill it up once you’ve gone through security.  

Prioritize movement
There’s no getting around it: Working out is essential for your well-being. Dr. Kramer added that exercise not only helps boost your mood, but also regulates your circadian rhythms and increases your immune function. Sure, you’re out of your normal workout regimen, and a yoga mat–much less a gym–may be hard to come by while you’re traveling, but that doesn’t mean you can’t get movement in. “If you’re waiting for your plane, train, or automobile, try some simple stretches, lunges, or squats (you’ll get some weird looks but it’s definitely worth it!),” Dr. Perlmutter suggested. “Bring movement onto the plane by doing ankle circles, foot pumps, and neck rolls.”
Once you’re reached your vacay or work spot, make sure you get moving to balance out the sedentary time you spent on the way. Whether it’s a 15-minute stretch, bodyweight exercises, or yoga poses, getting your heart pumping is just what Dr. Kramer ordered. Bonus points if you can take it outside (think: a long stroll taking in the sights), because vitamin D does your body and immune defenses good. And don’t forget to listen to your body, do what feels good, and go easy on yourself as your body adjusts to a new environment. 

Boost your mental health
Let’s be real: Traveling is an additional stress on the mind and body (travel anxiety is real), and your immune system bears the brunt of it. Dr. Kramer recommended adopting a regular stress relief practice, especially while traveling. Her personal favorite? Guided meditation. Download a meditation app pre-flight and pull it up during the day for a quick mental reset or at night to promote deep sleep. Start out with 2-5 minutes per day and build up from there. Whatever is on tap for your trip, Dr. Cooperman emphasized making room for yourself and fitting in activities that make you feel good. Try out a workout class at a local studio, drop in for a mani-pedi, walk to a nearby coffee shop and treat yourself to a matcha, read the book you’ve been dying to get into, or take a catnap. That’s what we like to call jet-setting stress-free. 
It’s worth noting that getting away, and even just looking forward to an excursion, also relieves stress and builds up your mental health. Swapping the daily grind and mundane to-dos back home for new sights, food, and people can give us a fresh perspective and make us more present. How’s that for expanding your horizons! 

The Wellness Essentials That Keep Me Healthy While Traveling More

All year long, we talk about making investments for your health: make a smoothie, sign up for the workout, take 30 minutes for a meditation routine. But today, we have the chance to make investments in our health at a fraction of the price. I love a good Cyber Monday sale as much as the next girl, and while I can’t say no to a new pair of boots or pretty home decor, I get especially stoked for the wellness sales. I think of it as investing my money in my health instead of spending it on products or items I’ll never use. And this year, the sales are good.
Yes, this is me officially encouraging you to take a pause from buying gifts for other people and to buy some gifts for yourself. Except these will be the gifts that keep on giving because the excitement doesn’t stop when you receive them in the mail: these items will actually help you become happier, healthier, more energized, and all around better. 2023 you will thank you. Read on for the wellness essentials that earned their place in my cart, and that can help you achieve all your greatest health goals–at a major discount.

In this article

Athleisure wear and gadgets that will make you want to work out

Supplements that will make you feel your best

Kitchen updates that will inspire you to eat healthier

Self-care products to treat yourself 

Our Wellness Editor’s Go-To Supplements for Every Health Goal or Symptom More