Raphael Stevens

Ever randomly left your desk mid-morning to bask in the sun, head buried in a racy novel? Or taken a quick post-run nap on your lawn? You’re in tune with your body’s needs and on the right track, according to experts. There’s a term for these regular breaks — Intermittent Resting.
You’re probably already familiar with the term Intermittent Fasting — cycling between eating what you like and restricting your food intake via techniques like the 5:2 and 16:8. For the uninitiated, the theory goes like this: by giving your body a break from food you can not only lose weight, but potentially improve your metabolism and reduce your risk of certain diseases such as heart disease and diabetes.
Now, health and fitness experts are talking about Intermittent Resting, the idea that the body also needs to cycle through small bursts of inactivity (activity fasting, if you will) in order to perform at its best. So, can scheduling rest with the enthusiasm you usually reserve for scheduling workouts really support your health and fitness goals?
REST AND DIGEST
Nahid de Belgeonne, a former fashion industry employee and owner of a London-based fitness studio Good Vibes started creating deliberate pockets of rest throughout the day — a kind of deliberate down time — once she discovered the power of rest.
That she felt happier, healthier and more productive as a result of her new regime will come as news to nobody. But she also credits intermittent resting with making her fitter, stronger and improving her quality of movement. She now trains others in the art of snacking on rest via her yoga-meets-meditation technique, The Human Method.
READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
RHYTHM AND SNOOZE
Nahid explains that her theory is based on the body’s ultradian rhythms. The sister science of circadian rhythms – which control your 24 hour sleep-wake cycle – ultradian rhythms refers to the cycles that the systems in your body move through during the waking day. The concept is nothing new; it was proposed in the 1950s by sleep researcher Nathaniel Kleitman, whose contribution of the field of shut-eye is such that he’s often referred to as the ‘father of sleep’.
That the wellness industry is finally sitting up and taking notice doesn’t surprise Dr Kat Lederle, chronobiologist and sleep coach at the sleep education platform Somnia. “We’ve seen significant scientific interest and progress in nutrition, fitness and sleep — circadian health is the next big topic,” she explains.
While much of the focus in recent years has been on how your behaviour impacts your ability to fall – and stay – asleep, your behaviour impacts your waking function, too. “The body clock is made up of two clusters of 50,000 cells in the hypothalamus and we refer to that as the suprachiasmatic nucleus (SCN),” Dr Lederle explains. “The SCN is like a conductor, setting the timings for everything else that happens in your body, so while your ultradian rhythms vary from system to system, your body clock ensures they’re working in harmony together. If your internal rhythms become misaligned, that can lead to all sorts of problems.”
It’s thanks to a raft of circadian rhythm research that we now understand that the repercussions of this ‘misalignment’ extend far beyond a night spent tossing and turning. A disrupted body clock has been shown to interfere with everything from your appetite to your co-ordination and mood. Extreme disruption, the likes experienced by shift workers, has even been linked with depression.
But if the behaviour that contributes to a broken body clock sits on a sliding scale, with the shift workers whose livelihoods depend on keeping variable hours at one end. On the other, you’ll find the kind of habits you know you shouldn’t do, but you probably do anyway — working through your lunchbreak, doing a HIIT session when your body is begging for yoga and reading the internet instead of your book come bedtime.
It’s these everyday behaviours, Dr Lederle explains, that present an opportunity to optimise your circadian health. “By becoming more aware of your body clock and adopting behaviours that supports its optimal functioning, as opposed to railing against it, you can not only reduce your risk of various diseases, but improve your day to day functioning.”
Essentially, it’s about practising sleep hygiene, but for the waking day, too. And among the tools in Dr Lederle’s ‘wake hygiene’ toolkit is a habit that sounds a lot like Intermittent Resting. Regular rest, it transpires, is the backbone of good body clock behaviour.
“I call them ‘mini breaks’, but they amount to the same thing — taking a break of up to 20 minutes every 90 minutes or so. For me, it’s sitting back for a moment and bringing an awareness to my breaths. But I think the key is doing something in that time that you enjoy. It’s not paying your bills or contacting your accountant — it’s something you’ve chosen to do.”
READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
PAUSE FOR EFFECT
What seems to elevate Intermittent Resting from your average work break is its intuitive nature; the idea that tapping into the times when your body is best primed for activity and rest could be a useful tool for those in the business of incremental gains. “Mini breaks are just one example of how aligning your schedule with your body clock can support your health goals,” adds Dr Lederle, who gives the example of planning when you exercise.
If the idea of taking a 20-minute break every 90 minutes makes your heart race (not the goal), even breaking for five or 10 minutes can help. “I’m a huge believer in doing your own experiments and seeing for yourself what works for you,” adds Dr Lederle. “If you’re truly free to plan your life in the way that suits you, the repercussions on your health and wellbeing could be huge.”
READ MORE: How To Get Better Quality Sleep
Make Intermittent Resting Work For You
Take a chronotype holiday
Dr Lederle suggests taking a five-day trip with the goal of tuning into your natural waking and sleeping hours. Go to sleep when you feel tired, rise when you’re ready and avoid sleep saboteurs like screens. “By day five, you should know what your natural sleep timings are, and ideally you’ll start sleeping in that time window every night.”
Find out your MEQ
By now you’ll already known what hours you like to sleep, but for a more scientific approach, take the Morning-Evening questionnaire. There are 19 questions designed to tell you where you sit on the sliding scale of morning person and evening person.
Keep an energy diary
You’ll know intuitively when your energy ebbs and flows throughout the day by the times you usually reach for a coffee or a snack. Start consciously tuning into your feelings, and noting them down. Look out for the obvious signs, like yawning, as well as how engaged you feel in a task. Keep it up for a week and see what patterns you notice. This will guide you to your own Intermittent Resting breaks.
Make it stick
Your body clock is like a baby – it loves routine. “Anything you do that’s part of a routine will help your body clock to know what to expect, be that the time you do a workout or when you eat your lunch,” adds Dr Lederle. Once you’ve identified your energy peaks and troughs, schedule your breaks accordingly, and stick with it.

The article Can Intermittent Resting Help You Reach Your Goals? was originally published on Women’s Health UK.

READ MORE ON: Activity Fasting Health Advice Intermittent Resting Mental Health mental health advice More

We’re flooded with health tips on a regular basis (“Don’t eat this!”, “Buy this supplement!”, “Work out more!”), and figuring out how to keep our bodies healthy can feel overwhelming. Between influencers, specialists, and bestselling books, it’s difficult to know who to listen to and what advice to take. At The Everygirl, our mission is to make wellness less overwhelming (because taking care of your body should be easier and feel more natural than asking for a raise or cultivating a killer wardrobe). As the resident wellness editor, I’m on a mission to bring you only the top experts (who know their stuff) and advice that will actually help improve your well-being instead of causing you stress, anxiety, or guilt. 
While you might know that eating veggies and moving the body are crucial daily habits, so is tending to your sexual health—and most of us aren’t paying enough attention to it. So I asked a leading women’s health expert and gynecologist the most basic tips that everyone with a vagina can adapt today to become a bit healthier by tomorrow. Dr. Mary Jane Minkin, MD, OB/GYN, is basically your neighborhood gynecologist who also happens to be a leading professor at Yale University and has been honored by The Connecticut Women’s Hall of Fame for her significant contributions to the care and well-being of women (NBD). Here are six easy changes she recommends everyone can make for better health. 

Meet the expert
Mary Jane Minkin, MD, OB/GYN
Gynecologist and Clinical Professor at Yale University

Stop…
1. Relying on “Dr. Google”
PSA: Call your doctor with questions and concerns instead of typing it into Google. Besides the common WebMD anxiety (Googling a small headache or minor pain can spiral into major health anxiety), Dr. Minkin also warned that there’s a lot of false information that can be damaging. “Don’t believe everything you read on the internet,” she advised. “Googling your questions can be helpful at times, but it’s always a good idea to check with your health care provider instead.” In other words, feel free to search for things like how to naturally improve energy if you’re feeling a slump (eating an apple, getting outside, or moving the body can’t hurt!), but for making conclusions about your health and symptoms? Leave that job for a professional, not a search engine.
 
2. Waiting for a reason to see your gyno
Abnormal symptoms, family planning, painful periods, and switching birth control methods are all great reasons to visit your gyno, but they’re not the only reasons. In fact, you should make regular visits to your doc even when you don’t have a reason at all. “Wanting to be healthy is the only reason you need to see your OB/GYN,” Minkin encouraged. “It is absolutely necessary to schedule routine appointments to monitor your health as you age.” The general rule of thumb is an annual gynecological checkup, but talk to your doctor about what frequency makes sense for your body, symptoms, and lifestyle.
Minkin also advised that it’s most important to feel comfortable with your provider. While you still need appointments with a gynecologist to receive the recommended pap smears, exams, etc., regular checkups with a knowledgeable physician’s associate, nurse practitioner, or midwife is fine, as long as you feel safe, heard, and comfortable with them.

3. Using scented soaps, washes, tampons, etc. “down there”
While vanilla-scented wash or tampons with a “fresh” floral scent might sound alluring, they’re probably not good for you. For one reason, vaginas are not supposed to smell like vanilla or florals—they’re supposed to smell like vaginas (and that’s OK!). If you notice an abnormal scent coming from your period, discharge, or the general “down there” area, Minkin recommended talking to your doctor to rule out infections and evaluating what hygiene products you’re using. “A lot of products (especially scented) throw off the vagina’s pH balance,” she warned. “To balance yeast and bacteria in the vagina, swap the fancy soaps for a non-toxic, unscented, and pH-balancing external wash. A healthy vagina is an acidic vagina!” PS: That goes for toys, condoms, and anything else that might come in contact with your vagina. Unscented is best.
 

And start…
4. Tracking your cycle
If you don’t have a go-to app or old school calendar method to keep track of your cycle, you need to (even if you don’t think there’s a “reason” to know when you’re getting your period). “It’s important to keep track of your menstrual cycle to know your timing of ovulation, whether or not you are trying to conceive,” Minkin said. “When you are familiar with your cycle, you’re better equipped to recognize when something might be wrong or irregular.” Knowledge is power, and that goes for your fertility cycle too. Use an app like MyFlo to record symptoms like migraines, PMS, cramps, and acne, or simply mark on your calendar the first and last day of bleeding so you can look for any irregularities. And if you don’t get a regular period, tracking any symptoms can help you identify patterns and possible causes. 
 
5. Examining your breasts regularly
Putting on a face mask and dry brushing might be regular acts of self-care you know and love, but I’d like to suggest a new self-care practice to add to your routine: examining your breasts. Whether it’s before bed, any time you’re in the shower, or once a week, turn feeling yo’self into a regular habit so you know what your breasts feel like and can detect any changes or abnormalities early on (for how to perform a breast exam, click here).
“Although OB/GYNs aren’t supposed to officially recommend breast exams, we do promote ‘breast self-awareness,’ so make sure you know what your breasts feel like and report any changes you notice to your health care provider,” Minkin said. The point is not to worry about every lump, bump, or tenderness but rather to know your breasts so well that you know when you feel something abnormal. Knowing your body is the most powerful tool for our health we have access to, so start practicing self-awareness with regular breast exams. 
 
6. Taking safe sex seriously
I don’t know who needs to hear this, but your use of protection should not be determined by your possibility to get pregnant. Whether you’re on oral birth control, have an IUD, are with someone of the same sex, or cannot get pregnant for whatever reason, you should still use protection when having sex with a new partner or multiple partners (you can never be too safe). If you’re unsure, ask your doctor about what safe sex method is best for you and when a form of protection is necessary. Also, Minkin recommended regularly getting tested for STIs (at least annually if you’re using protection, but the best practice is to both get tested before any new partner). Minkin’s slogan? “There is a Trojan for everything.” Always have some form of protection on hand, just in case. 

5 Things You’re Doing to Your Vagina That You Shouldn’t Be More

Growing up, learning how to use a tampon was the extent of my knowledge of vagina products and sitting through sex ed was my only understanding of the inner workings of the vagina. Every time the word was mentioned, I turned red with embarrassment. Thankfully, gone are the days of keeping any talk of “the vag” reserved for awkward and often misleading education that makes you want to leave the room.
Thanks to revolutionary, female-led companies leading the charge in redefining sexual wellness, the once hush-hush topic is not only openly and honestly discussed but also celebrated (as it has always deserved!). From innovative menstrual products to refreshing hygiene offerings we never knew we needed, these brands have all of our “down-there care” needs (and wants) covered. Read on for nine feminine care finds you’ll want to “Add to Cart.” Spoiler alert: There’s something for everyone.

The Period Company
Period Underwear
Being on your period and feeling sexy (and comfortable) never belonged in the same sentence—that is, until now. Stylish and functional, the Period Company’s panties feature toxin-free, moisture-wicking fabric, four-layer absorbency, and leak-proof technology. Choose from heavy, sporty, light, and overnight styles. Whether you’re ready to swear off pads and tampons because of the negative impact they have on the environment or they’re annoying and messy (I could go on and on), these eco-friendly substitutes prove you don’t have to sacrifice hot girl vibes for protection. Period.

Heating Patch
We all know that riding the crimson wave comes with bloating and painful cramping. Enter: these heating patches that give off soothing warmth to help relax your muscles and provide relief from nagging cramps and uncomfortable bloat. Did I mention they’re made with botanical oils that won’t mess with your hormones or skin? No harsh chemicals here.

Feminine Wipes
You know that so-fresh-and-so-clean feeling you get after washing your face? These plant-based, pH-balancing wipes will leave you with that same feeling down there. What’s more, they’re equal parts convenient and versatile—use them after a gym sesh, before or after having sex, or when you’re on your period. Your “honeypot” (vagina, ICYMI) will thank you.

Vaginal Balance Capsules
Sexual health is not only about what’s on the outside. Feeling and functioning at our best means taking care of our insides too. If you could use a little help in that area, talk to your doctor about adding these supplements, which support your urinary tract health and balance your vaginal pH to your wellness regimen. With ingredients sans GMO, gluten, harmful fillers, and artificial preservatives, you can rest assured that you’re giving your vagina the right kind of TLC.

Elvie Trainer
The pelvic floor (made up of the muscles between the tailbone and the pubic bone) is having a moment, and rightfully so. From bladder and bowel movement control to better sex and core stability to prenatal and postpartum well-being, the muscle group has a lot of crucial functions, and it’s about time we give it the time and attention it deserves. The Evie Trainer helps you do just that. Inserted like a tampon, the app-connected device will lead you through targeted exercises that’ll give your pelvic floor a workout—consider it your new personal trainer. Before trying, make sure to talk to your gynceologist or pelvic floor specialist to see if it’s right for you.

Natural Cycles
NC° Birth Control
Birth control that is hormone-free and side effect-free sounds too good to be true, but this new birth control method is changing the game. Using an app and your basal body temperature, this FDA-cleared digital contraception tool tracks your fertility status and tells you when to use protection to prevent pregnancy. Offered as a monthly or an annual subscription, the app boasts a 98% effectiveness when used correctly. As always, talk to your gynecologist about a birth control plan that’s right for your lifestyle, health goals, and body.

Finger Vibrator
PSA: Self-pleasure is a form of wellness, and this finger vibrator does the trick. Meant to be worn on your finger, its design is as versatile as it is sleek. Whether you favor the flat and squishy angle or use the device before, during, or after sex, the Fin Finger Vibrator lets you call the shots. The best part (other than the “O” you’ll get, of course)? It’s small but mighty and discreet enough to take on the go.

Travel Size Lube
Small enough to throw in your carry-on and tuck away in your nightstand, this lubricant duo is TSA- and bedroom-approved (because you never know when the mood will strike). The organic lube is moisture-boosting and both device- and condom-friendly, while the silicone alternative boasts long-lasting lubrication and is best used with condoms. They’re vegan and cruelty-free with no added fragrance or parabens, so the only thing you have to worry about is deciding which one you’re more in the mood for.

Author: Nadya Okamoto
Period Power
Though not a product you can use on your vagina, this book is a must-have, whether you’re a “menstruator” or not. It takes a deep dive into menstruation, the stigmas and inequities surrounding it, and how to break down the silence, shame, and stigmas to change the conversation around periods. To continue her advocacy, author Nadya Okamoto launched August, a period care company and community that promotes honesty, transparency, inclusivity, and diversity in relation to menstruation.

Please consult a doctor before beginning any treatments, supplements, or product routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

6 Life-Changing Things I Learned About Vaginas From This Netflix Show More

Not sure what an “abundance coach” is? I grilled one for deets, and her tips might just be the key to actually changing your life. Every January, we all say, “This will be my year,” as if changing the calendar magically brings us healthier habits, a more successful career, or our dream relationship. But then we make it to the end of the year without much changing, and we swear that the following year will be the one that will change our lives. Sure, we’re consistently growing and changing, but most of us never reach our best selves or dream lives like we swear we will on Jan. 1. I’m over the pointless New Year’s resolution cycle, so I asked Jocelyn Kelly Reid, an intuitive abundance coach and feminine energy healer, how to make this year different from any year before.
Reid is an expert on using energy to attract abundance and manifest success, which means her strategy is way different from the typical “Get a promotion” or “Work out five times a week” goal-setting that only points out what we haven’t achieved yet. Scroll down to read Reid’s best tips you can implement today in order to make 2022 your most successful, abundant, and joyful year ever (actually). 
 

Meet the expert
Jocelyn Kelly Reid
Intuitive Abundance Coach and Feminine Energy Healer
Reid is an Intuitive Business & Abundance Coach who has taught countless women to manifest their best lives. She has been featured on top-rated manifestation podcast EXPANDED as well as publications like MindBodyGreen and SheKnows.

1. Practice intentions over resolutions
Instead of worrying about a New Year’s resolution, claim an intention. When we set resolutions, we tend to set them 10 steps ahead of our current reality and then quickly feel defeated when we can’t manage this new way of living because we haven’t allowed ourselves to take the proper steps first. I have found that intentions have a much higher success rate than resolutions, which typically make us feel overwhelmed, stressed out, and unaccomplished. Write down your intention on a piece of paper or put it on a Post-it somewhere that you look on a regular basis like the fridge, bathroom mirror, or on your desk.
For example, my intention a couple years ago was to be more intentional with each decision that I made, and it truly changed my life. I was more intentional about who I was spending time with and how I was spending my time (even down to the smallest moments). It made me live more “on purpose” rather than continuously operating on cruise control. Even the basics like fun and rest (which are major priorities for me!) were amplified. By making this simple adjustment, I created what is now nearly a seven-figure business—when I had no plans of starting a brand the previous year. Because of this intention, I was able to be extremely proactive with how I lived my life and in turn created a business with a hell of a lot more ease and flow. Setting an intention is life changing! 

2. Get present with yourself
Rather than rushing out of bed in the morning, take 15 minutes to sit in complete stillness and allow your thoughts, feelings, and scattered energy to drop out of your body and into the floor, seat, or surface beneath you. This practice supports you in emptying your energetic body of anxiety-inducing thoughts and helps you stay calm and centered throughout the day. Life happens in the “now,” so the more anchored you are into the present moment, the more capacity you have to create magic.

3. Practice gratitude
Every day, write a list of 10 things that you are grateful for. The list can be truly anything on your heart: people, experiences, pets, or the gratitude that you have for simply living another day. A regular gratitude practice sounds simple, but when practiced consistently, it increases your baseline for feeling good, in tune, and in flow with life. Over time, it also reduces the occurrence of your brain dropping into a negative thought pattern. The better you feel, the more abundance will be drawn into your life.

4. Make your body your priority
…and not for the sake of looking good but to feel good. While fatigue, anxiety, sleep deprivation, or bloat seems common, it isn’t meant to be your natural state. The human body is intended to thrive. Make it a practice to check in with your body throughout the day to see what you need. Some easy adjustments include drinking lemon water in the morning, taking naps, getting regular massages, or taking supplements that are right for you. Also, walking more helps get our bodies and lymphatic system moving (especially if you’re sitting at a desk all day).
Remember this is not about losing 20 pounds (unless you are doing that from a place of love for yourself); it is about creating a peaceful, nourishing atmosphere within. The calmer you feel, the more you’ll be able to receive your manifestations and the more capacity you will have to walk through life powerfully.

5. Expand your mind
We often look to others to show us what’s possible, but I’m a big believer in showing yourself what’s possible. The biggest mistake that people make in manifestation is staying in their current energy, actions, and environment and waiting for big things to drop out of the sky. This is not how manifestation works: You have to start moving toward what you desire, sometimes in non-linear ways. Book the trip that you’ve been dying to take or spend a weekend at a hotel that you love to really shake things up. Buy that fancy perfume you’ve always wanted or redecorate your home into the palace of your dreams (of course, all within—I’m not telling you to spend your entire paycheck! You can start small and build up). The moral is to do whatever feels luxurious and expansive for you to inspire growth toward your desires. The more expansive you allow your life to get, the more you will see that you are stepping into an entirely new reality.

6. Forgive yourself
We spend far too much time in the space of regret. When you actually forgive yourself, you create more energetic space for good things to come in. I recommend laying down and putting your hand on the part of your body that feels full of emotion (whether it’s a metaphorical association like your heart or where you physically feel tension like raised shoulders). Then, allow those emotions to melt away. While you’re doing this, reaffirm that you love and forgive yourself. This can be very powerful for situations that feel deeply regretful—we are humans and are allowed to make mistakes. Let yourself feel those emotions and finally move on to the better things in life.

7. Do something today that your future self would thank you for
You will become the highest version of yourself that “has it all” by consistently taking mini action steps toward your dream life. Your dream life is laid brick by brick, so the more you “build,” the more you invite magical moments into your reality that you wouldn’t have anticipated otherwise. IMO, “waiting on life” is a fool’s game. Instead, reframe this to “Life is waiting on you.” Start acting like whoever your highest self is. What is their morning routine like? What do they eat? How do they approach meetings or dinner plans with friends? Start acting in those ways now rather than waiting for a dream job, dream group of friends, dream bank account, etc.

8. Have fun
No, seriously! Having fun acts like a magnet when it comes to attracting your desires. Often, when we feel stalled or stuck, we simply aren’t having enough fun. Sure, we’re meant to learn a lot of lessons and work hard for what we want, but the best part about being human is getting to enjoy the things that only humans can experience (like going on trips, eating delicious food, hosting parties, meeting new friends, laughing hard, being spontaneous, and planning adventures). I encourage you to make the decision to live. Learning to create joy, no matter what is happening in the world, is why we’re all here. Take advantage of your human existence (without feeling guilty)—I promise, it feels good.

9. Get out of your comfort zone
Get out of your comfort zone, and better yet, do something that scares you. It’s hard to receive more if you’re only doing what you already know. If you stay the way that you have always lived, how do you expect your life to change? Remember that living a bold, glorious life is also full of taking bold, glorious risks. The most successful people in the world are big risk takers. Believe in yourself and go for the gold. 

10. Don’t take life too seriously
We tend to take life far more seriously than we need to, and it creates a lot of stress and overthinking and less sound decision-making. For example, we often slip into being more offended than is needed by something someone said or did or judgmental about someone else’s life choices. Remember that people are just doing their best with the tools that they have and that their best may not be your version of their best. We’re all doing this thing called life together. Keep everything in perspective and it will feel far easier.

10 Ways to Love Yourself More
that you haven’t tried yet More

Podcasts are incredibly popular these days, and there are so many to choose from. From politics to pop culture this type of audio entertainment covers almost everything you can think of and is a great way to pass the time and learn something new. But that’s not all it’s good for – mental health podcasts, in particular, can boost your emotional wellness and be an effective form of self-care.
Shelby John, a clinical social worker who specialises in addiction, anxiety, and trauma, loves mental health podcasts because they are not only extremely accessible for most people, but they are also free. “The freedom to be able to listen to episodes whenever and wherever you want is incredible,” she says. “This allows people who maybe otherwise would not go to therapy or hire a coach to access knowledge and practical skills from professionals.”
READ MORE: 12 Bonnie Mbuli Wellness Quotes
The information you consume has a direct impact on how you behave, feel, and think, says Amy Morin, a therapist and the host of The Verywell Mind Podcast. “If you listen to podcasts that share stories, strategies, and tips that can improve your mental health, you can learn how to improve your psychological well-being,” she explains. “A podcast might affirm the information you already know, which can reassure you that you are on the right path. A podcast might also help you feel less alone. This is especially true if you hear stories and interviews with guests you can relate to. You might also learn new things or discover strategies you can try to reduce your anxiety or boost your mood.”
Most mental health podcasts feature experts in a specific field, such as behavioral scientists, psychologists, therapists, or other types of pros with unique and helpful insights to share.
How To Choose A Mental Health Podcast That Is Right For You
The host will be your constant companion, so look for one whose personality and voice mesh well with you. You should also make sure the podcast you’re listening to is produced by a licensed and legitimate mental health care provider, advises Licensed Clinical Social Worker and Licensed Master Social Worker Kayleigh Parent. “Even then, just because someone is licensed does not mean they are competent or using evidence-based practices,” she says.
Another factor to consider is whether you are part of the target audience. Of course, anyone can listen to any podcast, but you may be able to benefit more if you tune into ones that you feel a kinship with, whether it is because of the age group, ethnicity, gender identity, or mental health issue they address.
READ MORE: Why You Need Boundaries ASAP
Know that many of the conversations that take place on podcasts are based on personal experience. The host and guests may touch on sensitive topics that trigger you. If you’re not comfortable with what will be discussed on a podcast (read those episode blurbs beforehand!), it may not be right for you.
Remember: Podcasts are not a replacement for therapy. If you struggle with issues such as addiction, eating disorders, domestic violence, self-harm, suicide, or trauma, seek help from a medical professional.
Ready to jump in? Here are the 16 best mental health podcasts recommended by experts. More

Manifestation is not a new concept. The idea can be found in ancient practices and, more recently, the likes of the Law of Attraction and teachings by thought leaders like Gabby Bernstein (more on her below). If you’ve ever created a vision board, meditated, repeated affirmations, journaled about what you’re grateful for, or prayed, you’ve put into practice the principles behind manifesting. Call it woo-woo, but Oprah Winfrey swears by it (if it works for Lady O, it’ll work for me too, right?). 
As somewhat of a newbie to manifestation, I looked to Gabby Bernstein, New York Times bestselling author, manifestation thought leader, international speaker, and podcaster, and her 2022 Manifesting Challenge to guide me through the practice. The first thing I learned was that the common misconception about manifesting is that you receive what you want with the snap of a finger. According to Bernstein, manifesting isn’t about controlling outcomes or attracting short-term goals like getting a promotion, finding “The One,” or buying the designer purse you’ve been saving up for. “True manifesting isn’t even about getting what we think we want. It’s about receiving what is of the highest good for all,” Bernstein explained. Ready to give it a shot? Read on for five hacks I learned from Gabby Bernstein on how to manifest your dream life (here’s to 2022!). 

1. Be clear about what you want to attract
The key to starting your manifesting journey is to clearly define what you want to bring into your life. There are no right or wrong answers here—the only requirement is that whatever you set your sights on, make sure it makes you feel good. “That good-feeling energy is what attracts your desires,” Bernstein said. Ask yourself what it is you want, and be specific. Is your heart set on buying a house? What does it look like and where do you see yourself living? If you’re a visual person like me, write down your specific goal(s) or create a vision board depicting it.
Once you’ve decided what it is you want to manifest, determine your “why.” Why do you want that house? Is it because you’re ready to put down roots or because your friends are house hunting and you feel like you should too? Also, what good will come of buying a house and do you feel excited when thinking about buying a house? As much as you may want that house, Bernstein warned that you may be blocking your heart’s desire with feelings of unworthiness. Whether you feel undeserving or have the nagging thought of “this is too good to be true,” letting go of any mental and emotional hindrances is another important step of manifestation. “To truly manifest from a place of power, you must bring in positive energy,” Bernstein said.

2. Your energy creates your reality 
As the saying goes, “Like attracts like.” If we give off positive vibes, we’ll experience like-minded people and positive circumstances in return. But when we put out “low-vibe energy,” we attract negative experiences. The good news? Bernstein said that we can raise our vibration simply by being aware of our thoughts and making subtle shifts in our perception. The trick to flipping the script whenever we’re not feeling our best (read: negative energy) is noticing your thoughts and energy, forgiving yourself for having them, and consciously choosing “the next best-feeling thought.”
For example, if you’re thinking, “I’m never going to find the right partner,” take a step back and ask yourself, “What is the best-feeling thought I can find right now?” Then, choose a thought that feels realistic and within reach (you’ve got to believe in it!): “I’ll join Bumble and set up my dating profile,” “I’m going to focus on self-love and doing things that bring me joy,” or “I’m grateful for the love I already have in my life.” To take it a step further, you can try creative visualization, which is picturing (in detail!) what you want. Imagine the life you’ll have with your partner and tune in to all the senses associated with it.  

3. Trust the process
You’ve established exactly what it is you want to manifest and you’re vibing at an all-time high. Now what? Remember, manifestation is not magic—you can’t make something you want appear instantly with a snap of a finger. It takes time and patience. Bernstein teaches us to surrender the outcome, let go of any feelings of control or resistance, and allow your manifestations to come into form. “When you make your happiness and sense of safety dependent on a specific outcome, you disconnect from all the infinite possibilities that could occur,” Bernstein explained. It’s easy to grow impatient and question whether manifestation works when you’ve put in the work but nothing seems to be happening or become fearful that something bad will happen if things don’t go as planned. When those thoughts and feelings start to come up, return to the practices above and commit to feeling good. 

4. Lean toward joy and follow the fun
Between work deadlines, family obligations, taking care of your home, and navigating relationships (#adulting), we’re constantly thinking about what’s next and playing the “I’ll be happy when…” game. Bernstein stressed that we’ve got it backwards. The most important step of manifestation is having fun. “By having fun and leaning toward joy, we manifest our desires with much less effort,” she said. “An energy of joy is the fastest way to achieve success.”
When your “manifestations” aren’t going as planned, you may be tempted to give up. Instead, find ways to incorporate joy so much that you don’t want to give it up. Are you manifesting a new job? Sprinkle in walk breaks with your work wife at your current job. Are you trying to attract more wealth? Focus on the abundance already in your life and all the fun you’re already able to do with it (trying out new restaurants, going on quick getaways, shopping for a date night outfit, etc.). In other words, joy, excitement, and enjoyment are all signs you’re on the right path.

5. Cultivate abundance for others in order to cultivate abundance for yourself
When you think of the word “abundance,” you probably think of it in terms of receiving. But Bernstein suggested that giving is the fastest method to release an energy of lack. “Amplify your own abundance by doing something kind for someone else,” Bernstein recommended. Though simple, it’s one of the most powerful manifesting practices. Call a friend to see how they’re doing. Volunteer at your local dog rescue. Pay for the person behind you in the Starbucks drive-through line. “When you genuinely want others to be abundant, you expand your own ability to receive,” Bernstein explained. That goes for celebrating others’ successes, too. Bernstein reminded us that there is more than enough to go around. View their successes as a reflection of what you’re ready to receive. “Wanting more for others puts us into an energy of abundance because it feels good to want others to flourish.”

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