Mind

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      Lili Reinhart Shared Powerful Tips for Managing Anxiety—And We’re Taking Notes

      by

      When it comes to celebs who lay it all out there, it doesn’t get much more real or refreshing than Lili Reinhart. Reinhart isn’t afraid to speak up openly and honestly about topics like body image, diet culture, anxiety, and depression. Sure, she graces our screens and the covers of countless magazines from BAZAAR to ELLE, but she’s also a staunch activist for mental health and body positivity, frequently sharing her own personal struggles with both.
      Reinhart recently sat down with Jay Shetty for his podcast, On Purpose with Jay Shetty, and she didn’t hold back on recapping her 15-year journey with anxiety. In her candid interview, she shared five healing techniques that have transformed her relationship with anxiety. Read on for the breakdown and five key takeaways that you can try to boost your mental health too.

      Allow yourself to feel all the feels 
      Reinhart recounted suppressing her feelings as a child because the messages surrounding showing emotion was to not cry and be brave. Reinhart now proudly embraces shedding tears and breaks down the stigma that it’s a sign of weakness: “Crying is the most beautiful thing you can do… I cry all the time,” Reinhart affirmed. “I think it’s the most healthy expression of how you’re feeling. I sometimes wish I just could’ve been told, ‘You can cry. There’s no shame in that. There’s no shame in how you’re feeling. And also you don’t always need to be justifying it.’” And when she is in the midst of an uncomfortable, painful feeling, Reinhart grounds herself by acknowledging how fortunate she is to have the capacity to experience it.
      It turns out having a good cry is good for your health. Researchers have found that crying releases the feel-good chemicals oxytocin and endogenous opioids (AKA endorphins), which help release both physical and emotional pain. So go ahead and sit with your feelings, acknowledge and experience them, and allow yourself to cry without judgment and justification à la Lili. You just might find that feeling all the feels is a source of healing. 

      Learn to feel whole by yourself 
      It goes without saying that people come and go in our lives, whether it’s the cycle of relationships or losing loved ones. And when we experience a loss, we’re often told to find an external distraction to help with the grief (think: go on a hike or pick up a new hobby) rather than turning to introspection. With the revolving door of connections in her life, Reinhart said she found it hard to identify who she is by herself, outside of her circle and work. On days she had nothing scheduled, her impulse was to plan trips or reach out to friends—anything to fill her time so that she wasn’t alone. Her new goal? Trying to simply exist and sit in stillness, without feeling like she needs to fill a void. “I want to be OK by myself,” Reinhart said.  
      With the rise of toxic productivity, it’s only natural to have the urge to stay busy and pack your calendar with obligations and social interactions. Instead, we should take a cue from Reinhart and work towards discovering the value of solitude and feeling complete with or without outside influences.  

      Create a new identity 
      Reinhart told Shetty that she used to be a pessimist, which served as a defense mechanism for disappointment and getting hurt, and she struggled with parting ways with that person she’s identified with for so long. Reinhart now makes conscious decisions to rewire the “that’s what I’ve always done” autopilot mindset. Recognizing that’s no easy feat, Reinhart explained, “It takes pausing and reflecting and making an active effort to shift that behavior.”
      To take Reinhart’s advice, ask yourself, “Who do I want to be?” and reflect on who you are today while actively setting goals and choosing to build new habits to become the best version of yourself (see: future-self journaling). At the same time, let go of attachments to your old identity and any beliefs, patterns, or assumptions that may be holding you back from realizing your higher self. 

      Connect with your higher self 
      As an important step in her healing, Reinhart explored various wellness practices in search of her true self and purpose. “Two years ago the lockdown was forcing me to go through this healing journey by myself and my journey through healing was through spiritual healing,” described Reinhart. “It became an ‘I’m going to look inward’ [route].” After much experimentation, she found Reiki, sound baths, and meditation to be her standbys, crediting living in the Land of Wellness (AKA LA) and TikTok for guiding her to them. 
      Of course, what works for Reinhart (or Kendall Jenner or any other celeb, for that matter) may not resonate with you. But what we can all take away from Reinhart’s soul-searching is to keep an open mind when trying out different rituals to tune in to your higher self. You do you. Find what speaks to you, whether it’s words of affirmation, working out, or journaling, and don’t let any judgments from others deter you from it. 

      Take extra care of your gut
      Reinhart is a self-proclaimed fast-food lover, and she shared how her dietary choices led to not only her unhappiness with how she looked, but also her chronic fatigue. “I spend so much time trying to better my mental health and I don’t put any of that into my physical body,” Reinhart voiced. She also pointed out that recent studies have shown depression is directly linked to the gut, which gave her the main impetus for reprogramming her old eating habits.
      While the approach to gut health is very individualized, The Everygirl has gleaned a few expert-backed, tried-and-true tips on how to show your gut some TLC: stay hydrated, incorporate more natural fiber into your daily diet (hello, fruits and veggies), reach for fermented foods (think: sauerkraut, kefir, and tempeh), drink green tea, and prioritize quality Zzzs. Pay attention to your body’s cues, and if you notice symptoms like bloating, constipation, skin irritations, sleep issues, or constant fatigue, talk to your doctor and determine the best course of action for you. You can’t go wrong with listening to your gut after all. 

      These tips are not meant to serve as treatment for anxiety or depression. If you think you may be experiencing mental health symptoms, please seek help from your doctor, a mental health professional, and/or a trusted friend or family member. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      I Grilled a Life Coach and Her Tips Will Transform Your Anxiety More

    • 138 Shares

      in health and weelbeing

      8 Products That Will Help You Romanticize Your Life This Fall

      by

      While I could go on about the benefits of fall (the fashion, Gilmore Girls reruns, PSLs, and of course, Halloween), it also has its downsides. With less sunlight and colder weather, fall can be the start of seasonal depression, and many of us may feel a little down or just plain blah. One way to help boost your mood? Romanticize your life. 
      Romanticizing your life is the act of finding joy in the mundane, day-to-day life. It’s easy to get stuck in a routine that just involves moving from one activity to the next, but romanticizing your life allows you to slow down and find joy in the little things. Whether it’s spicing up your wellness routine, investing in your personal development, or changing your evening wind-down, the options for romanticizing your life are unlimited. To help you get started, I’ve put together a list of products to help you romanticize your life for fall.

      Sunrise Alarm Clock
      Do you know what’s not romantic? Your alarm clock. I spent years waking up to the repetitive sound of my phone alarm before investing in a sunrise alarm clock, which was a total game-changer. I fully believe that how you start your day can impact the rest of it. Having a morning routine that begins with the sunrise alarm clock not only sets the tone for my day, it also means I don’t look at my phone first thing in the morning. Instead, I journal and meditate before getting ready for the day.

      Silk Pajamas
      Yes, you can even romanticize your sleep routine. Splurging on a pair of silk pajamas will not only get you one step closer to feeling like a Kardashian, but it will also help you look forward to something as mundane as a nightly routine. I can vouch that switching out a pair of sweatpants and an old T-shirt for these PJs has definitely elevated my sleep game. There’s nothing more luxurious than walking around your home in something that feels as elegant as you are. As a bonus, they’re machine-washable. Available in five colors.

      Mala the Brand
      Pumpkin Latte Candle
      One of the best ways to romanticize your life during the change in seasons is to switch up your home environment, and you don’t have to break the bank to do it. Making small changes, such as adding a fall-scented candle, is a great way to refresh your home. This eco-friendly pumpkin latte one from Mala the Brand is not only seasonally on brand, but also made from coconut-soy wax and phthalate and paraben-free fragrance and essential oils. Can’t you just picture lighting this candle and sitting down with a good read?

      Monika Hibbs
      Gather at Home: Over 100 Simple Recipes, DIYs, and Inspiration for a Year of Occasions
      This coffee table book gives you a little bit of everything. “Gather at Home” is a collection of recipes and DIY crafts categorized seasonally. From making pumpkin cashew coffee creamer to Thanksgiving dinner thankful cards and pumpkin spice blend, this book has the best mix of fall DIYs. It’s the must-have guidebook for romanticizing any meal or special occasion this fall.

      Superhuman
      Guided Meditation App
      As a breathwork facilitator, I believe there’s no better way to romanticize your life than  switching up your meditation routine. I recently started using the Superhuman App, a guided meditation app, and have been blown away by the benefits. It offers a wide array of meditations you can do anytime: while getting ready in the morning for work, going for a walk, or doing the laundry. Every meditation I’ve done resets my mind and helps me look at my environment in a more positive light. To give you another reason to try out the app, they have a meditation called “Romanticize Your Life.”

      dōTERRA®
      Essential Oils
      Essential oils can have a major impact on your living space and your body. Add a few drops of your favorite essential oil to a diffuser and instantly refresh your environment. Each oil has different properties that can affect your body in different ways. For example, lavender is known to be a calming oil that can soothe the skin and aid in restful sleep. Doterra carries so many naturally-sourced oils to choose from, each with its own benefits. Some of my favorites for the fall season include frankincense, which has a warm and spicy aroma that reminds me of fall, and vetiver, which has relaxing properties and makes a great addition to a warm bath. Choose from over 30+ oils.

      Anthropologie
      Pumpkin Mug
      Part of romanticizing your life means treating yourself because you deserve it! Adding a new fall mug to your morning coffee routine is just the ticket to get you excited to wake up and start your day. Because, what’s fall without the pumpkin-spiced latte? And this pumpkin-shaped mug from Anthropologie will be your new favorite go-to for the season. After all, romanticizing your life is about adding joy to your daily routine.

      Bath Salts
      I don’t think there’s a better way to romanticize your life than a warm bath at the end of a long day. Take it up a notch and upgrade your standard bath ritual, starting with these bath salts from Maude. Made with calming salt crystals from the Dead Sea, you’ll immediately feel the detoxifying and relaxing benefits. Soak while listening to music, reading, or sipping on your favorite fall beverage. Available in three different scents. 

      This article is meant to serve as inspiration for boosting mood, not as treatment for seasonal affective disorder, anxiety, or depression. If you think you may be experiencing mental health symptoms, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member.

      Can’t Live Without PSLs? Here’s How Experts Make Them Super Healthy More

    • 188 Shares

      in health and weelbeing

      We All Have a Little Witch In Us—These Wellness Rituals Will Help Bring Out Yours

      by

      No doubt about it–fall is magical. The leaves change into all sorts of vibrant hues, the scent of cinnamon is everywhere you go, and the chill in the air bites in a way that almost feels personal. It’s a season that feels so alive, so it’s no wonder that fall is directly tied to mysticism. So much so that one of the key images of the season is a witch (Hocus Pocus, anyone?). Of course, with that title also comes dated stereotypes of what it means to be a witch: flying broomsticks, evil cauldrons, and a desire to eat children. But the true definition of a witch isn’t so easy to nail down.
      Historically, witches, or people accused of being witches, have come in many different forms, but most of them were women, and they were far from monstrous. Rather, they were masters of wellness, specializing in herbalism, midwifery, and other healing practices. Modern women are turning these rituals more mainstream, finding deep connection to the earth and nature, and leaning into practices that enhance their quality of life. So if you really think about it, embodying your inner witch is in itself a wellness practice. Read on for some wellness rituals that witches throughout the ages have used and loved that will help amplify your health for fall and beyond.

      1. Be more intentional with essential oils
      Scent is known to trigger both emotion and memory, so you can use scent to enhance your sense of self and impact the way you relate to the world around you. Instead of just the typical diffusing lavender oil to relax or sniffing peppermint oil for energy, DIY your own potions (see what I did there?) so you can tap into the kind of energy and emotion you associate with that scent at any time. Sniff or diffuse a wide range of essential oils (eucalyptus, lemon, etc.) and either see how the scent makes you feel or you can associate an affirmation to the smell.
      To take it a step further, blend your own concoction by starting with a base like jojoba or extra virgin olive oil, and pour into a small vial with a roller ball for easier application. Add a few drops of the essential oil of your choice to the base (essential oil alone might be irritating for the skin, which is why you combine with another oil to dilute) to rub onto temples, wrists, or other pressure points when needed. Top off the vial with some flower petals or fresh herbs to enhance the smell while beautifying the blend. As with all rituals, remember that setting an intention for the practice will amplify its effects. Assign a word (like bravery, compassion, or confidence) to your potion and apply the oil to your skin whenever you need to be reminded of that intention. 

      2. Update your bath routine
      Baths have been important for both hygiene and ritual for centuries. Water has often been used not only to cleanse the body, but also your mind and energy. And when you’re intentional about supplementing your bath water with herbs, flowers, or crystals, you can amplify its healing properties. Forget boring bubble bath–there are countless combinations you can create when devising your bath ritual. I like basil or eucalyptus plants to relax muscles, lavender or chamomile to relax the mind, rose petals and basil for skin glow, or crystals like Rose quartz and Amethyst to clear out anxious energy and invite peace into your space. 
      I believe that if you’re drawn to a particular plant or crystal, your intuition is guiding you to use it for your benefit. But if you’re a researcher like me, feel free to hit the books (like here or here) for all the healing properties that plants and stones have to offer. Go wild and apply whatever calls to you. Once again, bath rituals are sealed by the intentions you set for them, so think about what you’re cleansing, renewing, healing, or inviting in.

      3. Light some incense to reset energy in your space
      Many different cultures throughout history have burned herbs and incense as a way to clear stale energy from a space to make it feel vibrant and fresh. With the rise in palo santo and sage becoming more mainstream, it’s important to honor and remember where they come from, so do your research and honor the ritual. For incense, Frankincense and Myrrh are two options that have withstood the test of time and are still known for their healing properties. When it comes to lighting herbs and incense, do your research and find a type that calls to you to clear out space in. your home. 
      And remember, intention has to be at the core of any ritual. If it’s not, the practice is just fluff. Set the intention to clear stuck energy and invite fresh, loving vibes into your home. As the scent lingers, visualize the space being utilized in a way that feels good to you. This is a great ritual to do consistently, especially when you’re using your space as a work-from-home set-up. This ritual can help you meet specific goals at work, or ease out of work mode into relaxation. 

      4. Future journal to become the person you want to be
      You didn’t think I’d write a witchy post without at least one nod to spell-casting, did you? Journaling is a powerful way to cast daily “spells” because you are quite literally alchemizing your thoughts into tangible words on a page. Journaling in itself is a little bit magical. When you journal your intentions for how you want to feel, what you want to be doing, or how you want to be acting in the future, you’re better able to visualize yourself in that future role. This makes it easier to embody yourself in that role now, which is one of the fastest ways to manifest the life you want.
      So go ahead and write about the higher version of yourself. Then focus on all the elements I just laid out: how you want to feel, how you want to act, and what you’d like to be doing in the future. Take a few moments to embody who it is you’ve just written about, and notice how your energy shifts. If that’s not magic, I don’t know what is.

      5. Choose a single-word affirmation for each day
      If journaling feels like too lengthy an endeavor, another quick alchemizing trick is to choose a word or phrase that you want to embody on any given day. For example, if you have a big meeting you’re a little nervous about, “capable” might be your word of choice. Visualize yourself completely personifying this word and feel free to write it down somewhere that will be visible to you all day long, like on a post-it note by your desk. It can be just as powerful to embody a single word as it is to envision an entire future for yourself, so long as you set the intention to make it stick.

      6. Connect with nature on a regular basis
      Science has proven that electrons on the earth’s surface can transfer energy from the ground to our bodies, calming our nervous systems. We know that nature is healing. But guess what? Cultures, tribes, and world religions have known that for thousands of years (including witches). Anyone with a keen sensitivity to shifting energy will argue that the effects of this particular ritual are undeniable. Try earthing or grounding, which involves walking barefoot outside, or forest bathing, which means being in nature (a trail, forest, park, etc.) to reap more benefits.
      Take a moment to feel your bare feet on the ground in whatever way feels comfortable. Visualize any energy that does not serve you being pulled into the ground, feel gratitude for the oxygen that trees and plants supply, and check in with yourself if there are any insights that come up for you. You might be surprised what comes through. This is an especially good ritual for those of us with busy minds because it encourages us to slow down and reconnect to our inner voice of wisdom. Trust me when I say, your nervous system will thank you.

      How Make the Most of Cozy Girl Fall More

    • 150 Shares

      in health and weelbeing

      5 Tangible Tips To Recover From Burnout, According to an Empowerment Coach

      by

      Burnout is the emotional exhaustion that comes with feeling constantly overwhelmed at work—and in life! It can impact us all, no matter how much we love our jobs. It can start with tiredness, apathy, anxiety, self-doubt, loneliness, or irritability. And it can lead to physical ailments, like headaches, changes in appetite, digestive issues, trouble sleeping, and a lowered immune system. Oftentimes, burnout manifests itself in emotional and physical ways that can take years to reverse. When I started to feel burnt out at work, I turned to Jen Paterno, an empowerment coach who focuses on all things career, wellness, and self-discovery. She gave me five tips for reversing and recovering from all the negative emotions I was feeling.
      Paterno taught me that burnout stems from feeling out of control. This is why most of us experience it in relation to our careers. “When work-related burnout strikes, more often than not, it’s because it feels like ‘I have not done this to myself; someone else has done this to me,’” Paterno said. “We can manage our social calendars and our personal relationships, but when something needs to get done for work, we don’t always have a say in how or when it gets done. Eventually, that leads to a feeling of ‘I have nothing left to give.’”
      If you’ve ever felt burnt out or overwhelmed by everything on your plate, check out Paterno’s tips and implement them into your daily routine. 

      Meet the expert
      Jen Paterno, CPC, ELI-MP
      ENERGETIC BUSINESS + EMPOWERMENT COACH
      Jen supports her clients on their journey to connect more deeply with their personal sense of purpose and fulfillment so they can better serve themselves and their world. As a result of her experience working within global organizations, her current client roster is robust. It includes restaurateurs, musicians, filmmakers, C-suite executives, fitness professionals, entrepreneurs, students, and stay-at-home moms from across the globe.

      1. Take time for self-reflection
      The ideal time for self-reflection is before burnout fully strikes. It’s something to incorporate into your everyday life. “Self-reflection asks you to notice the little tinges of ‘this doesn’t feel right’ as they occur—long before you’re fully burnt out. When you first notice the symptoms, take note of when, where, and with whom you feel them,” Paterno said. In other words, if you’re filled with dread and anxiety every time your boss pings you, take note. 
      Self-reflection is important because it will alert you to any red flags that burnout may be approaching. If you’re starting to feel misunderstood, irritated, or hard on yourself and the people around you, start asking yourself what (or who) is causing these feelings. You’ll want to address them before they turn into physical symptoms. Journaling, free-writing, and meditation are great examples of how to add self-reflection to your day.

      2. Practice (actual) self-care
      “Once your self-reflection practice has helped you to recognize what’s weighing you down, you can begin to use self-care to lean into what makes you feel better,” Paterno said. Making time for physical activity and recharging are great examples of burnout-related self-care. However, when it comes to physical activity, Paterno said that an hour at the gym isn’t the only answer. “Sometimes walking the dog, standing up at your desk, stretching, or having a one-song dance party is enough,” she said.
      Recharging is totally different. “Recharging should be low-effort and high-joy, like something simple that makes you feel really good,” Paterno said. Reading, listening to a podcast, doing something creative, or playing fetch with your dog are great examples of recharging activities. “Be careful not to confuse recharging activities with mindless downtime,” Paterno warned. “Mindless scrolling and Netflix binges can feel like a mental break, but they typically don’t make you feel any better once you’re done.” Stick with feel-good activities that don’t require much effort.

      3. Rethink your priorities at work
      When it’s time to get back to work, Paterno suggested rethinking your approach to how you tackle the day. “Ask yourself what has to be done today. A long to-do list can be very overwhelming, but separating what needs to get done today from what needs to be done by the end of the week can be very helpful.” She also recommended getting clear on what you need to do to be at your best. “For me, I know that I will be better able to conquer my to-do list after a workout, so instead of spending three hours trying to accomplish the things I have to do today, I’ll spend an hour at the gym so that I can be at my best when I’m done,” explained Paterno. “Then, I’ll be far more focused and productive when accomplishing those tasks.” 

      4. Surround yourself with a support system
      It’s immensely important to have friends, family members, and professionals you trust. They can help you prioritize and mitigate known stressors. “Oftentimes, work issues don’t have simple solutions, so having a friend or family member to call and simply vent to, without help or advice, is huge,” said Paterno. “Additionally, people with more experience, like a mentor who can help you think through some of the work-related tasks you need to prioritize, are really important, too.” 
      Whether the conversation is with a friend, significant other, or mentor, Paterno encouraged setting firm boundaries. Begin the conversation by clearly stating what you need: advice, assistance, someone to listen, etc. This ensures you’re in control of the outcome. “Having someone whose only response is, ‘You should just quit’ is not helpful, especially if you can’t or don’t want to quit, so setting boundaries around these conversations is key,” Paterno said.Finally, don’t forget about people you just like to hang out with. “Not every interaction with your support systems needs to be about work,” Paterno said. “Sometimes it’s just important to have someone to go for a walk with, talk to about the latest book you read, or go to a pottery class with. Whatever your recharging activities are, doing them with a friend can make them even more enriching.”

      5. Incorporate daily recovery 
      Whether you’re worried about eventual burnout or already in the midst of it, daily recovery is essential. “Some of these things can feel overwhelming or like yet another thing to add to your to-do list, so daily recovery is the idea of breaking them down into bite-sized pieces that you can do every single day,” said Paterno. Every single day is the operative phrase. “People tend to wait for the weekends or vacation to finally take care of themselves and try to address their burnout, but that’s a mistake. We need to do one thing every day to prevent or recover from burnout, whether it’s starting with a five-minute stretch in the middle of the day or simply putting your shoes on and walking to the mailbox and back,” she said.
      Paterno recommended making a “daily recovery menu” with a few options to choose from to keep the daily practice meaningful yet doable. When it comes to preventing and recovering from burnout, it’s the small stuff that counts. “Taking care of yourself, noticing what triggers the feeling of burnout, and having support systems in place to help you cope are all really important ways to help you through tough times in work and in life,” she said. 

      Is There Such a Thing As “Too Much” Self-Care? More

    • 138 Shares

      in health and weelbeing

      Fall Is the Perfect Time To Manifest Your Dream Life–Here’s Why

      by

      Fall is finally upon us. After the unprecedented heat waves that many of us experienced this summer, it is an especially welcome shift. Of course, there’s another reason fall is such an exciting time. And, no, it doesn’t have to do with pumpkin spice. Fall is an incredible time of year to activate your manifestation practice, get clear about everything you want in life, and start making it all happen.
      If you are unfamiliar, manifestation is a practice that allows you to visualize and set intentions for what you want to draw into your life. It also allows you to initiate the energy and actions that will attract it to you. Technically, there is no “wrong” time to start a manifestation practice, but there are windows throughout the year that present more fertile ground to plant your seeds. Whether you’re a newbie or looking to boost your practice, here’s why you should dedicate extra time and energy this season.

      Why is fall the best time of year for manifestation?
       
      There’s a lot of “fresh start” energy
      Don’t wait until the new year to envision what you want and call it into your life. Fall is ripe with back-to-school energy, even if you’re not in school. It signifies a “return to the norm” after summer. Just as kids return to school after months apart from friends, adults adjust from a vacation mindset back to work mode.
      In general, it’s a time when people feel refreshed, reinvigorated, and ready for whatever comes next. It’s the perfect time to dream up what you want to get out of the year ahead. Plus, it just so happens that dreaming up what you want is the first step to manifestation. Just like you would start each school year thinking about what you want to accomplish, tap into your creative energy and write out goals. Piece together vision boards. Meditate on what kind of life you’d like to build for yourself in the months ahead.

      Fall forces you to go inward
      As summer weather brings us rooftop happy hours and beach days, fall weather ushers us inside for more rest, relaxation, and alone time. With more time spent indoors, it’s the perfect time to mentally go inward as well. When you take the time to get quiet, you can get clearer about what you want in life. Additionally, you can map out some of the steps that will help you get there. So next time you find yourself curled up on the couch with your favorite hot beverage in hand, consider using that time to reconnect with yourself. Meditate or journal about your core values, how you want to show up in the world, or what small steps you can take to get the life you want. 

      It’s the most mystical time of year
      You are probably familiar with fall holidays like Halloween and Día de los Muertos. However, you might not know that some of their origins can actually be traced to a Celtic festival called Samhain, which marks the end of the harvest season. Halloween, Día de los Muertos, and Samhain all embrace the belief that fall signifies a “thinning of the veil” between the physical and spiritual world. (There’s a reason the Sanderson Sisters can only come back on Halloween.) In fact, during Samhain, people often wore costumes to try to evade the more mischievous sprites. (Yes, that’s where the tradition of Halloween costumes comes from).
      No matter your religious or spiritual beliefs, many worldly traditions acknowledge a strong connection to spirituality this time of year. Tap into that energy (even just for fun!) to open your mind a bit more to the possibility of miracles and magic in your manifestation practice. You are co-creating with the universe, after all. If there’s a time of year when the universe can hear you a little more clearly, all the better.

      Fall is the time to reap your bounty
      Another reason the Samhain holiday is so applicable to manifestation is that it blends mysticism with something far more tangible: the harvest. Samhain is a celebration of the bountiful summer, which allows the community to prepare for the long winter. Manifestation might seem like it’s all about looking forward, but a key part that is commonly forgotten is to also feel gratitude for how far you’ve already come. Checking in with yourself about how life feels in the moment can help you find clarity on what exactly it is you’re looking to change. It can help you find what you might already have that you want more of.
      When you take the time to appreciate what you have already been able to harvest in your life, however small, it opens you up to see more of the good in things. For example, if you want to manifest a relationship, feel gratitude for the love you already have. If you want more financial success, feel gratitude for being able to pay your bills or buy the $5 PSL. It will attract more of that thing to you. So take a cue from harvest season and appreciate your bounty–AKA your already amazing life.

      Ready to start manifesting? Start here:
      You deserve the life that calls to you. And with all the energy backing you this season, I hope you get everything your heart is reaching for and more. You’ve gathered all the ingredients from summer, and you’re ready to put it to work. If I’ve managed to convince you that this is the best time to start your manifestation practice (it is!), you might be wondering how to begin. You can check out our 101 Guide to Manifestation, manifestation journal prompts, or daily habits to manifest your goals, but here are some of my favorite tips for getting started:

      Take a brief account of where you are currently. Make a list of what is working, what might not be working, and what you’d like to invite into your life.
      List out your goals through journaling, or if you’re more visual, through scrapbooking or vision boarding. I feel like physically writing or cutting and pasting images helps make your list feel more real.
      When you make your list, meditate on the ways you can become the person you will be. Try to personify that person in your day-to-day, which will help shift your energy into accepting everything that is headed your way.
      Take baby steps forward. Maybe it’s reaching out for an informational interview about a career change you’re considering. Perhaps it’s an internal action, like talking with a therapist to work on feeling worthy of whatever it is you desire.
      Trust that you’ve got this. You are working toward your dreams, and that’s an incredible feat on its own. If you’re able to keep moving in the direction of your desires, you will get there. Trust. And remember, setbacks can sometimes be steps forward in disguise.

      The Everygirl’s Guide to Manifestation More

    • 125 Shares

      in health and weelbeing

      5 Techniques for Sexual Healing, According to an Embodiment Coach

      by

      There’s no denying Marvin Gaye knows a thing or two about making songs to get you in the mood. (If “Let’s Get It On” isn’t the ultimate sex song, I don’t know what is.) While we all know his thoughts on knocking boots thanks to his hit “Sexual Healing,” each individual’s experience surrounding the process is just that—individual. Whether you’re looking to reclaim and reconnect with your sexual well-being from past trauma, stress, or depression, you’re not alone. In fact, studies show that 40% of women will face some type of sexual problem over the course of their lifetimes. And we all unashamedly deserve to be our healthiest sexual selves. Enter: Alyssa Kuzins, an embodiment coach who guides women into their bodies to express, honor, and be who and how they are. Read on for her four tried-and-true practices for sexual healing. Spoiler alert: They’re as liberating as they are uplifting. 

      Meet the expert
      Alyssa Kuzins
      Embodiment Coach

      What is sexual healing?
      We’re all unique sexual beings, and our sex drives are often dictated by personal events, relationships, and beliefs. Therefore, sexual healing is not a one-size-fits-all approach and can look very different from one person to another. But at its core, the concept centers around reconnecting with your sensuality. “I look at sexual healing as the necessary re-wiring of our nervous system back to our natural state of pleasure, ecstasy, feeling, and intimacy after a traumatic experience or chronic levels of stress,” explained Kuzins. “It comes from an inside out approach which focuses on first addressing trauma held in the body with somatic [relating] practices and then allowing the mind to follow.” 
      To undergo true healing and regain control of your sexuality, you have to dig deeper than the physical body and tap into your inner self. “Our brains are amazing in that they protect us from that which is too horrific to bear as we do everything we can to survive on a physiological level, but the issue is that we stay frozen in a disembodied trauma response moment in time,” Kuzins described. “In this way, you have to reverse engineer the healing process. If trauma takes you out of the body, then embodied healing brings you back in the body.” Bottom line: Kuzins assured us that you could heal from the inside out and reawaken your sex drive with embodiment exercises.

      Practices to promote sexual healing
      1. Dance
      When in doubt, dance it out. Sure, it may feel silly or embarrassing busting a move by yourself in your apartment, but when you dance like nobody’s watching, that’s where the magic happens. (OK, I’m done with the clichés). “This isn’t about perfection. This is about releasing pent-up sexual energy and getting reacquainted with your body-mind and expression,” Kuzins said. “Trauma often makes us feel sluggish, but the body is built to move, so get moving! Try different styles of music depending on what is resonating with your emotions that day.”

      2. Practice breathwork
      Breathing is a natural, subconscious action, but when you bring your attention to it, you connect to the present moment and tune into your body and its sensations. “Breath is the human embodiment of life energy and a key way to a balanced nervous system in minutes!” affirmed Kuzins. She suggested trying box breathing. First, slowly exhale all the oxygen out of your lungs. Next, slowly and deeply inhale through your nose to the count of four. Then, hold your breath for another count of four. And finally, exhale through your mouth for the last slow count of four. No matter the type of breathing method you use, you not only activate the parasympathetic nervous system (read: the nerves that relax our bodies), but you also boost circulation, enhancing your sexual experiences. 

      3. Engage in self-pleasure
      What better way to get to know yourself than to spend some quality time pleasuring yourself? Take matters into your own hands (literally) and discover what your wants and needs are. Discover what turns you on. “I’m a big believer that getting reacquainted with your own body first with embodied self-pleasure is one of the most powerful practices you can do to heal from the inside out,” Kuzins said. Play music, relax, and take your time exploring different ways of stimulating yourself. If you’re considering bringing a toy or two into the mix, Kuzins recommended choosing a crystal wand over a battery-operated vibrator to have more control over your touch. “Go at your own pace,” advised Kuzins. “Truly feel your body from the inside, literally. This can be helpful for women who feel numbness or pain, but just make sure it is done with gentleness.”

      4. Be mindful of your environment
      Whether we realize it or not, our everyday surroundings have a direct impact on our mood and emotions. “Your environment is stronger than your willpower,” cited Kuzins. She emphasized romancing ourselves and our lives: “Clean up your space, light the candles, buy fresh flowers just because, put on music while you cook dinner, wear lingerie to bed for yourself, put on makeup if it makes you feel good even if you’re just working from home.” Especially when you find yourself in the midst of a lull, pay attention to what you wear, how much natural light you’re exposed to, what your desk looks like, and the quality of the air you’re breathing in. 

      5. Journal 
      We’re all guilty of getting in our own heads, and our internal dialogues can keep us stuck in the past. Journaling can flip the script by helping you uncover and process your feelings, notice any thought or behavioral patterns, and regain your sense of who you are. “Journaling helps get our feelings out of our body and onto the page,” Kuzins suggested. Putting pen to paper allows you to confront any traumas in a private, safe space. Not sure where to start? Set a timer for 1-2 minutes and write whatever comes to mind, unedited and free of any judgment. 

      This article is intended to inspire you to live your best life, not to serve as mental or sexual health treatment. If you’re experiencing symptoms of anxiety, depression, or chronic stress, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member. If you are experiencing suicidal thoughts or actions, get help immediately. 

      I Used To Feel Lots of Shame About Sex—Here’s How I Unlearned It More

    • 138 Shares

      in health and weelbeing

      Emotions Might Be Stored in Your Hips—Here’s How To Release Them

      by

      I’ll be honest: Yoga is not my cup of tea. With my Type 1 personality, I get frustrated over whether I’m doing the poses correctly and have a hard time getting behind the slow pace. But when I do give it a try, I can’t help but let out an audible “ahhh” as I release pent-up emotions with each hip-opening pose. There’s no denying the strong mind-body connection we all possess, and the hips are the window to our emotions.
      Whether or not you realize it, you can hold onto experiences, stress, memories, and trauma in different parts of your body if they’re not processed. This can include the hips, jaw, neck, and shoulders. The good news? I tapped into the know-how of experts to learn why emotions get trapped in our hips. I also learned how to work through releasing them. Spoiler alert: Hip stretches are life-changing. Let the healing begin. 

      How and why do emotions get stored in the hips?
      We can all attest to how our emotions manifest physically in our bodies: butterflies in our stomachs, racing heartbeats, tightness in our chests, rosy cheeks. But why do we feel a significant release when we focus on the hips? “The hips are often referred to as the ‘junk drawer’ of the body because they have the unique ability to store quite a bit of unprocessed emotion,” said Megan Sherer, a licensed holistic therapist.
      “The deep muscles of our hips are closely connected to the adrenal glands, which are responsible for processing our fight-or-flight emotions. They are also our biggest stabilizing muscles and can often clench or become tight in moments of emotional activation or trigger. The tissues in our hips hold onto the unprocessed emotions from these moments as a way for the subconscious mind to remember to avoid that same trigger in the future,”  Sherer explained.
      Considering the hips are the largest joint in our bodies, they bear a lot of the weight—literally and figuratively. They are integral to how the entire body functions. “[The hips and glutes] are responsible for not only the complete movement of our legs in the hip joint, but also for muscles relative to walking, breathing, digesting, and sexual activities,” elaborated Leah Ehinger. Ehinger is a somatic therapist, yoga instructor, and trauma-informed personal trainer.
      “The hip area is associated with your sacral chakra, which holds our creative and sexual energy,” described Sarah Donner, a holistic health coach and founder of Siva Wellness. “Your sacral chakra is believed to be a big part of our emotional world and how we relate to others. When we do not express our wants and needs, the sacral energy can get stuck and cause physical pain on top of an emotional one.”
      That said, you can let go of trapped emotions in a variety of ways. Mind-body practices such as yoga, mindfulness, breathwork, and meditation can help release emotions. Stretching can help with this too.

      Stretches to open the hips 
      1. Pigeon Pose
      From your hands and knees, bring one knee forward toward the corresponding wrist. When you’re ready, extend the opposite leg out behind you, pointing your heel up toward the ceiling. As you inhale, lengthen your spine, draw your belly button to your spine, and open your chest. On your next exhale, slowly walk your hands forward as you bring your chest toward the floor. Then, repeat on the other side. 

      2. Low Lunge 
      Begin in the Downward-facing Dog Pose. Step one foot forward between your hands. Make sure your knee is bent at a 90-degree angle and stacked over your heel. Lower your back knee to the floor and slide the foot back until you feel a nice stretch in the hip and thigh. Keep the hips low and level. As you inhale, engage your core, lift your chest away from the thigh, and extend your arms overhead. Then, repeat on the opposite side. 

      3. Lizard Pose
      Start in a Low Lunge. Then, inch your front foot out to the side, creating a wide lunge. From there, take your back knee off the floor and plant your hands or forearms on the floor beside your front foot. Keeping your chest forward, navel in, and back leg extended, hold the pose for 10 seconds. Then, repeat on the opposite side. 

      PSA: Stress Can Mess With Your Vaginal Health More

    • 125 Shares

      in health and weelbeing

      7 Rituals That Can Give You an Immediate Happiness Boost

      by

      There’s something magical about this time of year: the nostalgia of back-to-school vibes, crackling fires, pumpkins taking up residence on every doorstep, crisp weather, and foliage so beautiful you’d think it was fake. I love fall, but after the initial excitement of pumpkin-flavored drinks and sweater weather wears off, the shorter days and chilly temperatures can leave me feeling physically and mentally drained. If this is the case for you too, you’re not alone. As the season changes, it’s natural for our moods to shift too. Experts have confirmed that a decrease in daylight can affect our sleep, energy levels, and social ability.
      While it’s important to take steps to protect your mental health all year round, the change in seasons may require extra support to prevent the fall and winter blues from setting in (if you struggle with mental health concerns, it is always best to consult with your primary care provider or a licensed therapist or counselor). This year, I’ve decided to make a commitment to protect my mental health by engaging in rituals that support me in a positive way. Ahead are seven wellness rituals you can implement now for a happiness boost that will last the entire upcoming season.

      1. Pick up a new hobby
      As the weather outside turns frightful (pun intended), we spend more time indoors. And if you’re anything like me, this means you tend to spend a lot more time mindlessly scrolling, making you feel less energized. As you cozy up inside this fall, consider putting down your phone and picking up a new hobby. Hobbies help to relieve stress while providing a creative outlet. As an added bonus, hobbies can also allow you to connect with people in your community who share your interests and even perform better at work. So whether it is picking up an instrument, learning to knit, or trying a new workout, there’s something for everyone to try this fall. 

      2. Spend time in nature 
      Summer might be ending but it doesn’t mean your hot girl walks have to. Regardless of the season, it’s been proven that spending time in nature boosts mood, eases stress, and helps increase confidence. Bundle up in your favorite fall layers to enjoy walks or workouts outside. And if you’re looking for more ways to reap the benefits of nature, consider taking advantage of fall-themed activities, such as hiking, apple picking, corn mazes, and pumpkin patches.

      3. Try a new recipe
      I could go on and on about how much I love to cook and bake in the fall. Call me basic, (cheugy?) but I will take all the pumpkin and apple-flavored foods. When it comes to fall cooking, I feel like the possibilities are truly endless to create comforting and nourishing meals. Take this as your sign to try out new fall recipes. By making it a point to try a new recipe each week, you create intention, inviting purpose and something to look forward to, which can be energizing and inspiring. Better yet, invite your friends over to cook together or consider starting a monthly cookbook club and take turns hosting. 

      4. Find something to look forward to 
      Having something to look forward to can not only increase happiness, but also make you feel more creative and productive. But that doesn’t mean you have to go on a luxurious vacation or plan a huge party. This fall, try planning experiences with your friends or family, such as a Halloween costume party, pumpkin carving contest, football watch party, or Friendsgiving, to help build anticipation in a positive way. And on a smaller scale, take the time to make your morning cup of coffee or work outfit exciting, which will also give you a happiness boost.

      5. Do a fall clean
      You’ve heard of spring cleaning, but what about fall cleaning? Much like the leaves falling, the changing season is the perfect time to let go of what’s no longer serving you. Consider this your moment to go full Marie-Kondo-meets-The-Home-Edit and clear away items you no longer use, wear, or need. Check out local organizations in your community to see if there are ways for you to donate old items or organize a clothing swap with friends. And aside from physical objects, fall is also a great time to check in on your inner self and reflect on the current year and the months ahead. Are you meeting your goals? What habits are you looking to form? What behaviors are no longer serving you? Dive in to make the last few months of the year the best ones yet. 

      6. Bring the outside in
      As we spend more time indoors, it’s easy to start to feel a little stir-crazy. We know that spending time in nature is great for our mental health, but did you know having elements of nature in your home can have similar effects? Some studies have found that interacting with indoor plants or incorporating natural elements in a room can help reduce stress and anxiety. Luckily, fall decor leans heavily on natural elements (dried flowers, wreaths, pumpkins, etc.), so those fall essentials you’ve been eyeing may be more than just cute decorations. If pumpkins and gourds aren’t really your thing, try moving your desk chair next to a window for more sunlight exposure, adding indoor plants and pictures of the great outdoors to your space, or burning scented candles or using diffusers that smell like the outdoors to help improve your mental health. 

      7. Prioritize rest 
      When the days get shorter, it’s natural to feel more tired. You shouldn’t push through it or get down on yourself for feeling less energized and productive. Take a cue from nature and use this time to prioritize rest–physically and mentally. Getting enough sleep is proven to help strengthen our immune systems, which is something we can all benefit from this time of year. Make it a point to create a consistent sleep schedule that works for you, and if your sleep is already in check, find other ways to protect your energy this season. That could mean choosing your commitments wisely, spending less time mindlessly scrolling, or cultivating more self-love. 

      This article is not meant to used as treatment for seasonal affective disorder. If you think you may be experiencing seasonal affective disorder, talk to your doctor, get in contact with a therapist, and/or talk to a close friend or family member. If you are experiencing suicidal thoughts or actions, get help immediately. 
      National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)Crisis Text Line: text CONNECT to 741741

      5 Habits of the Happiest Women I Know More