Author: Ellyn Sinicropi

Ellyn Sinicropi is an entertainment professional who has worked on several TV series in various roles. She is a graduate of The University of Texas at Austin, with degrees in TV & Film and Public Relations. In her spare time she loves to write, listen to podcasts, and rewatch episodes of Schitt’s Creek.
Posted on

5 Fun Wellness Trends to Try Now

5 Fun Wellness Trends to Try Now | CARRIE ANN CONVERSATIONS

If there’s one thing we know about wellness, it’s that trends are completely subjective and personal. What might work wonders for you may do nothing for someone else, and vice versa. That’s what makes the world of health and wellness so alluring – you never know what treatment or practice is going to be the thing that takes your routine to the next level. If you’re on the hunt for a new way to shake up your regimen or just want to try something new and fun, one of these trends might be for you!

GUA SHA FOR FACE & BODY

Gua sha is a traditional Chinese medicine practice. You’ve probably seen people raving about it on TikTok as part of their skincare routine. A gua sha tool is usually made out of jade or rose quartz, and is curved to fit into the contours of the face. It is wonderful as a facial rejuvenation and contouring tool. Gua sha for the face can also be a great method for promoting lymphatic drainage, meaning it encourages stubborn fluid to keep it moving. Say goodbye to puffy skin and inflammation! If puffiness isn’t your problem but TMJ pain and migraines are, gua sha is also a perfect massage tool to relieve tension.

Before people discovered the facial benefits of gua sha, it was used on the entire body. There’s been a resurgence of popularity in this method, as it “may help to break down scar tissue and connective tissue, improving movement in the joints” (Medical News Today). While gua sha treatments on the body can cause bruising, they can also be effective pain management alternatives. If you suffer from joint, back, or neck pain, you might want to give this method a shot!

COLD PLUNGING

It may seem like submerging into a freezing body of water is the absolute antithesis of what you should be doing to take care of your mental health. Cold plunging has long been touted as one of those “serious” wellness trends, you know, the kind that encourages you to live more like a CEO by waking up at 4am and starting the day with an ice cold shower – because you mean business. However, there’s been recent evidence to suggest that cold plunges do a little more than just proving to yourself how hard core you are.

According to psychiatrist and Stanford professor Anna Lembke, a few studies have suggested that taking cold showers (or doing a cold plunge), triggers a dopamine release in the brain, along with other feel-good chemicals like serotonin and norepinephrine. Dopamine is a “feel-good” neurotransmitter that “helps us feel pleasure as part of the brain’s reward system” (Harvard Health). Cold plunging is a way to get that dopamine high naturally, without the crash that is inevitably felt with substances like sugar, caffeine, or drugs.

It has also been suggested that cold water exposure can help to reduce anxiety through reducing the stress hormone cortisol (Healthline). Cortisol is also linked to inflammation, so cold plunging may address a trifecta of common health issues – mood, stress, and inflammation. Next time you’re looking for a boost, you might want to try turning that shower knob towards cold. More research needs to be done, but right now it looks promising that a little bit of discomfort can lead to lasting benefits to your overall mental and physical wellbeing.

SOUND MACHINES

You might think sound machines are for babies, and you would be correct. But, they can also have amazing calming effects on adults. Noise affects babies and adults alike, and “since your brain continues to process sounds as you sleep, different noises can affect how well you rest” (Healthline).

White Noise

White noise incorporates all frequencies of sound equally. “Researchers have studied the effect of white noise on humans for many years, finding evidence it can reduce crying in infants, improve work performance, and potentially help counteract symptoms of attention deficit hyperactivity disorder (ADHD)” (Sleep Foundation). Some examples of white noise are:

  • Whirring fan
  • Air conditioner
  • Vacuum

Pink Noise

Pink noise is balanced and even, but the higher frequencies are less prominent than that of white noise. This gives the sound a deeper tone. Some examples of pink noise are:

  • Waterfalls
  • Rain
  • Wind
  • Rivers
  • Waves

Brown Noise

Brown noise (also called Red noise), has an even deeper tone than pink noise. High frequencies of sound are almost nonexistant in brown noise (How Stuff Works). Some examples of brown noise are:

  • Heavy rainfall
  • Thunder
  • River rapids

If you live on a busy street or have been experiencing sleep issues in general, try a sound machine! Soothing background noise can make a world of difference in your sleep environment.

The Hatch sound machine on Amazon.

PHOTOFACIALS

Photofacials, or Intense Pulsed Light facials (IPL), have become more commonplace both at your dermatologist’s office and medical spas. IPL is less invasive than laser treatments, and has much less down time. You may only experience redness or discomfort for a day or two. If you have sun damage, rosacea, acne scarring, or an uneven or splotchy complexion, IPL might be the thing you’ve been looking for! Here are the facts:

  • IPL sends out multiple wavelengths of light, which treat a multitude of skin concerns (webmd)
  • If done correctly by a board certified dermatologist, it can help with:
    • Redness / rosacea
    • Broken blood vessels
    • Birthmarks
    • Dark spots
    • Scars
    • Age spots

TOUCHLESS SPAS

In the age of Covid it can seem more risky than rejuvenating to treat yourself to a spa day. Luckily, spas have adapted, and now most offer touchless options! This is the perfect trend to hop on if you’ve been missing the spa experience. Sure, these options may not give the relief that massages do, but anything that will promote less stress, allow you time for yourself, and are safe are worth your time and money! Here are a couple treatments that are safe and relaxing:

  • Sound baths
  • Cryotherapy
  • Salt float baths
  • Facials using tools like jade rollers and gua sha
  • Reiki, or other energy healing treatments

Which wellness trend are you curious to try? Let us know in the comments below or on social media: @carrieannconversations. We would love to hear from you!

Posted on

The Positivity Trap – What Is Forced Positivity?

The Positivity Trap - What Is Forced Positivity? | CARRIE ANN CONVERSATIONS

When was the last time someone told you (or you told yourself), “everything happens for a reason” or “it could be worse”? Maybe you were the person saying these things to a friend, which is something that we’re all guilty of. We’ve heard platitudes like these so many times that they slip off the tongue without a second thought. But what if seemingly positive statements meant to sooth us have the potential to do more damage than good?

HOW TO RECOGNIZE FORCED POSITIVITY

According to Medical News Today, forced or false positivity is “an obsession with positive thinking. It is the belief that people should put a positive spin on all experiences, even those that are profoundly tragic”. It’s an idea that we see all over social media, but isn’t something so overtly wrong that our antennas go up. False positivity instead takes a more insidious approach, lulling our true emotions to sleep in a rush of flowery fonts and bright colors. We may not even notice how deeply the belief that we should “just focus on the positive” is ingrained in us until our emotions have reached a boiling point. So what exactly should we be watching out for, both in what we take in and how we speak to loved ones? Here is a quick list of phrases and affirmations that may actually be stunting your growth and putting a halt to any processing you need to do.

  • “It is what it is”
  • “Think on the bright side”
  • “Everything happens for a reason”
  • “It could be worse”
  • “Think positive”
  • “Just stay positive”
  • “It’s fine”
  • “Happiness is a choice”
  • “Don’t worry, be happy”
  • “The glass is half full, not half empty”
  • “We all have the same hours in a day”
  • “Good vibes only”

There’s nothing inherently wrong with these statements. It’s the way that they are used that can be damaging. Positivity is wonderful, and we all need a little bit of it – a positive quote can go a long way in cheering us up! However, using these statements to push down pain or feelings deemed as “negative” means that we are rejecting a fundamental human experience. Life is not without pain, anger, confusion, sadness, etc. Harvard medical school psychologist and emotions researcher, Dr. Susan David, said it best – “discomfort is the price of admission to a meaningful life”.

THE EFFECTS OF FORCED POSITIVITY

While it’s easier said than done, processing our emotions is a much better solution than telling ourselves or others that everything will work out in the end. It’s so easy to mask, reject, and replace our feelings with a quick fix. And if we go so far as to never process any discomforts, it’s possible that we’ve gaslit ourselves into a distorted reality. Unsurprisingly, this forced positivity actually stunts positive growth. We learn from hard situations and our reactions to them. If we never give ourselves the opportunity to take action, how can we expect to improve at all?

It’s even easier to project these false beliefs onto our friends or loved ones. “My best friend is feeling bad? I’ll tell them to look on the bright side and we’ll go out for margaritas. Problem solved”. Instead of listening to our friend, we assuage them with a pat phrase that sounds nice but doesn’t actually help in any meaningful way. Dr. Susan David describes this kind of situation as signaling to others that “my comfort is more important than your reality”. Essentially, you’ve projected a rose colored positivity filter onto someone else’s reality and negated their own experience.

Beyond minimizing and masking feelings (both in ourselves and others), forced positivity can eventually create a sense of guilt and shame every time we have one of those pesky “negative” emotions. “I’m a lucky person, I should be grateful for everything that I have. Others have it much worse. There’s no good reason for me to feel this way, I should be happy all the time”. Again, this type of thinking takes our humanness out of the equation, and leaves no room for self-compassion. We stop short of understanding why we feel a certain way and fall straight into a shame spiral.

WAYS TO BRING BALANCE

So, how can we more effectively process our own emotions and be there for the people we love when they are experiencing pain?

Hold space for your emotions. Notice them, acknowledge them, and listen to them. Same goes for friends and family. Sometimes listening and acknowledging is the first step to begin to process a situation and grow from it. Chances are your partner or your friend wants your support more than they want a solution.

Understand that you can hold multiple emotions simultaneously. Humans are complex, and we can’t expect our own feelings to be cut and dry. Give yourself grace when you don’t know how to feel, or are overwhelmed by your emotions.

Take stock of the messaging you are surrounding yourself with. If you think that those positivity social media accounts you follow are contributing to the problem, unfollow them. Don’t let an account dictate your reality.

Learn to be more aware of your thoughts and when you are actively avoiding something. If you’ve accepted a situation and are doing what you can to find positives within it, you’re probably ok. However, if you are avoiding the reality of a situation altogether, it’s time to reevaluate your thought process.

Don’t automatically judge yourself for not “making the best” out of a situation. Life can be hard, and not every situation needs to have something “good” come from it. Sometimes the most productive thing to do is to get through a situation as best you can. Learn what you can, acknowledge what you feel, and move on.

Positivity is double-edged sword. If used properly, it can uplift our spirits and get us out of a funk. But forced positivity can also mask pain and create mental health problems down the line. Next time you hear yourself saying “look at the bright side”, pause for a moment. Check in with yourself. You’re allowed to not be ok.

Posted on

Do I Need A Life Coach or Therapist? Breaking Down the Differences

Do I Need a Life Coach or Therapist? Breaking Down the Differences | CARRIE ANN CONVERSATIONS

The conversation around mental health has really opened up in the last few years, moving us closer to normalizing getting help. And not only just getting help, but seeking a better understanding of yourself. Both coaching and therapy can be avenues to learn more about yourself and tackle any problems you’re experiencing. So how do you choose which one is right for you? What is the difference? If you’re stuck wondering if you need a therapist or a life coach, this article is for you!

WHERE TO BEGIN?

The first step in determining whether or not your situation is better suited towards a life coach or a licensed therapist is to know the difference between the two. In general, “psychotherapists direct the course of therapy by planning treatment and case management” and “coaches facilitate the client’s accountability in authoring the goals and action steps”, according to an article from the National Library of Medicine. Basically, life coaches can help you make action plans for specific goals and guide you through the process. They focus more on the “how” instead of the “why”.

This can be extremely helpful if you’re looking for help in a specific area. We’ve all experienced times of uncertainty, especially in our careers. Maybe you’re a 20-something that knows the direction you want to head but need a manageable, structured way to get there. Or maybe you don’t know what you want to do at all! A life coach that specializes in careers will help you explore your strengths and set achievable goals to build your confidence. If you’re seeking help with accountability and would like to create a structured plan tailored to you, a life coach might be the way to go!

If you’d like to learn more about coaching, you also might want to check out Carrie Ann’s interview with her own personal ADHD coach, Jane Massengill. Even if you don’t have ADHD it’s a great source for understanding what coaching looks like.

Here’s a list of just a few of the types of life coaches out there:

  • Career
  • Business / Executive
  • Accountability
  • Learning Disorders (ADHD, Dyslexia, etc.)
  • Dating
  • Creativity
  • Health & Wellness

If you are finding that the difficulty with making changes in your life is “due to underlying emotional or relational problems” seeing a therapist might be more effective. Especially if you are experiencing “symptoms, somatic and/or psychological, driven by past experience” (Livingstone, National Library of Medicine). If there’s more to the situation than needing an action plan, or you’d like to explore yourself further, a licensed therapist can help to unravel anything holding you back.

Just like coaches, counselors also have specialties in the way that they approach therapy and treat patients. A therapist can pretty much do all the things a life coach can do, but can also dig deeper into more complex problems. Maybe you need some guidance in your career, but you know that anxiety is an underlying issue that could be affecting your growth. In this case, a therapist might be more beneficial than a life coach. They will be able to give you surefire tools to manage your anxiety while planning a course of action.

A good therapist can generally treat a very wide variety of issues, but some may have specialized training in certain areas. Below are just a few:

  • PTSD (post traumatic stress disorder)
  • Anxiety
  • Depression
  • OCD (obsessive compulsive disorder)
  • Relationships
  • Eating disorders
  • Grief
  • EMDR therapy for trauma (Eye movement desensitization and reprocessing)

SAY WHAT? THE JARGON

Before you get into the search process, it’s important to understand the types of professional designations in therapy and coaching. Formal training is a big factor in differentiating therapists and coaches, and if you don’t know the jargon it can make the process that much more overwhelming. Looking up what every single acronym means is time consuming and can feel like a job! Luckily we’ve rounded up the terms you’re likely to see over and over again so the information you need is all in one place. Here’s a quick rundown of the most common types of therapists you can expect to find during your search:

Psychiatrist – A Psychiatrist is a medical doctor. They can diagnose psychological conditions and prescribe medication for them, as well as provide psychotherapy.

Psychologist – Some psychologists are research based and stay within the academic field. However, many specialize in counseling and go the route of treating patients. “A clinical or counseling psychologist is a mental health professional who attended graduate school and earned a doctoral degree in clinical psychology or counseling psychology. These degrees are followed by a clinical internship which is then followed by passing national and state exams and, finally, licensure by state” (Forbes).

LMFT – Licensed Marriage and Family Therapists generally treat a wide array of people, but specialize in marriage, relationships, and family dynamics. “Licensure as an LMFT requires a graduate degree, a period of supervised practice, and a two stage examination process” (mft-license.org)

LCSW – Licensed Clinical Social Workers “hold masters degrees and work with individuals and groups to solve mental health and social problems, marshalling skills in both therapy and the traditional practical solutions that social services provide” (humanservicesedu.org).

Life coaches do not require licensing by the state, and therefore do not have a centralized set of standards. However, many life coaches get their designations from the International Coaching Federation (ICF). The highest designation is a Master Certified Coach (MCC). According to the ICF, they “are highly trained (200+ hours) and experienced (2,500+ hours) coaches. They have demonstrated knowledge and highly proficient application of the ICF Core Competencies, Code of Ethics, and definition of coaching”.

Finding a coach that is either an MCC or on the path to achieving an MCC designation seems to be the best bet in terms of confirming that the person helping you has undergone rigorous training and upheld a certain standard of practice.

THE SEARCH BEGINS

Now that you’ve determined whether or not you’d like to see a life coach or therapist, it’s time to start the search for one. It can be a daunting task, and is what stops a lot of people from getting help. This is especially true if you’re on the younger side and are laser focused on getting to a point where you are financially stable. Who has time for a therapist? I’ll think about it later when I have a house and a dog. That’s very important, but it doesn’t mean that your self development has to suffer. This is the time to explore, try new things, and get to know yourself. Easier said than done, but it’s all about taking one step at a time.

Below are amazing resources that make finding help as easy as the click of a button.

Psychology Today – This website has it all. Besides being a great resource for learning more about the field of psychology in general, the site has a search tool that allows you find therapists in your zip code. Beyond that, the search engine has a detailed filtering system, so you can narrow down results through specialties, gender, and insurance.

International Coaching Federation – The IFC website has its own database of coaches that all have credentials. If an MCC is too expensive, you can filter to find Associate and Professional Certified Coaches. They may have less professional hours than an MCC but that does not mean that they aren’t skilled at what they do!

Psychologist Locator by the American Psychological Association – If you  have decided that you’d like to see a psychologist, this database is a surefire way to find one with amazing credentials.

Many people also find therapists and coaches through word of mouth. If you have a friend that raves about their therapist, ask if they’d be willing to give you their information. One of the great things about therapy and coaching becoming more mainstream is that it’s so much easier to talk about with your friends. But, don’t be discouraged if you don’t feel a connection with the person they recommend. Sometimes finding the right person takes more than one session, and there’s no “right” way to find help. Hopefully this article gave you the information you need to make an informed decision that is best for your wellbeing. You deserve nothing but the best!

Posted on

How to Do Wellness in Your 20s – A Simple and Effective Guide

How to Do Wellness in Your 20s - A Simple and Effective Guide | CARRIE ANN CONVERSATIONS

It’s easy to look at the wellness trends out there and think “I don’t have time for that”. Especially when social media perpetuates a kind of perfection that just doesn’t exist. We’ve all seen the TikToks or posts that outline someone’s flawless daily wellness routine, otherwise known as the “that girl” trend. You’ve seen that girl all over the internet – she eats clean, lives in the mid-century modern apartment of your dreams, makes a perfect matcha latte, and has all the time in the world for self-care. Meanwhile, you’re on the verge of turning your closet into a sea of black turtlenecks a la Elizabeth Holmes just to get an extra 5 minutes of sleep.

Fortunately, there are easy ways to incorporate wellness into your life that are attainable and effective. If you’re a 20-something in the middle of building your career and think you just don’t have the time, let me change your mind. Wellness isn’t about making the “right” choices all the time – it’s about making the choices that feel right to you. Here are 8 simple ways you can take advantage of your free time to better your mind, body, and soul.

Take a walk around the block at lunch time or get a change of scenery

  • Stepping out into the sunshine will not only help to keep your circadian rhythm on track, which will make sleep easier, it’ll also give you a necessary change of scenery. Sometimes you just need to get away from your desk for 5 minutes. There’s a reason Einstein went on frequent walks. Be more like Einstein.
  • Walks are also a great way to practice mindfulness. One way to do this is to actively pay attention to your surroundings. Notice the trees, the grass, the cars, etc. This is a great trick to use anywhere, at any time, to bring your attention to the present.

Journal for 5 minutes before bed or when you wake up

  • We’ve all heard about gratitude journaling, but it really does help to shift your mindset. If 5 minutes feels like too long, try timing yourself for a minute. Write down anything that pops into your mind. By reframing your thoughts you’ll set yourself up to create the work/life balance you want
  • If you’d like to do more self reflection or have trouble following through with self-care, more intentional journaling can help you to hold yourself accountable. Here are some quick prompts that are great for any day:
    • What are the small steps I’m taking this week to achieve my long term goals? What am I doing this week outside of anything work related?
    • The parts of my day that I enjoyed the most and the least were…
    • An ideal wellness routine looks like this to me…What would help me to achieve this?
    • What do I wish I had more time for and how can I realistically make time?
    • What did I do to take care of myself today? If I didn’t do anything, what stopped me?
    • This is what I would tell a friend if he/she was struggling to take time for their mental health right now…

Meditate for 5 mins while you sip your morning coffee

  • If you’re not a morning person, this can be a great way to start the day off slowly. There are so many great apps out there that have a meditation for everything you can think of. Check out our article on Carrie Ann’s favorite meditation leaders here for some suggestions.

Schedule in breaks during the day and set reminders on your phone

  • If you’re guilty of plowing through your work without taking adequate breaks, you might want to try setting reminders. Taking the time to get more water, a snack, or text your friend back can allow you to approach the rest of your work with fresh eyes.

Commit to exercising a couple days a week before or after work

  • Don’t set overwhelming goals. Even committing to two days a week is something.
  • This could be something as easy as doing a 15 minute YouTube workout.

Add one calming aspect to your night

  • If you don’t already have a nightly routine, stick in one calming activity that you can easily incorporate every night. Maybe it’s skincare, a cup of tea, or getting through a chapter of the book that’s been sitting on your nightstand. Again, wellness is one step at a time.

Schedule fun during the week

  • Make plans to get dinner with a friend or your partner after work, or throw caution to the wind and see a movie on a Wednesday night. It’s unhealthy to get stuck in the mindset of living for the weekends. There are 5 other days to have fun too!

Use PTO for mental health days if you need to

  • Sometimes you need a real break. If you have piles of unused PTO (paid time off), don’t hesitate to use it for a mental health day. Your coworkers will thank you later.

Adding in moments of healthy you-time is essential to your mental health and ultimately the success of your career. You don’t want to wait until you’re burnt out. It takes a lot less effort and time than you may think to get big results. Our generation tends to place a lot of importance on “success”, and we’ve been working ever since we knew what a college application was to chase this dream. Now is the time to create healthy habits so we can look back at our 20s and know we lived them to the fullest. Next time you’re feeling overwhelmed, consider trying one of these tips before you do an Elizabeth Holmes to your closet.

Posted on

When Insomnia Strikes – Essential Tips to Combat Sleepless Nights

When Insomnia Strikes - Essential Tips to Combat Sleepless Nights | CARRIE ANN CONVERSATIONS

How many times have you hit the pillow at night only to stare at the ceiling in a whirlwind of unproductive thoughts for another two hours? You said you’d go to bed at 10pm, but your mind can’t stop reviewing that one comment you made in a meeting or that presentation you have tomorrow. Those sticky “what if” thoughts can ruminate in your brain and make falling asleep easily seem wholly unattainable. The off switch is nowhere in sight, so frustration and stress set in. Now you’re in panic mode because you know you have to get to sleep soon. You’re worse off than when you got into bed an hour ago.

It can feel like an endless cycle, but researchers have tackled this phenomenon in order to bring us solutions. Barring sleeping pills, which have their own risks, there are several practical methods that can aid in creating an environment and mindset conducive to sleep. You might already do a few of these, however, they work best together. Buying black out curtains and calling it a day won’t solve insomnia, but using these tools together in conjunction with other self-care habits just might.

The Basics

If you’re a sleep hygiene newbie, checking off a list of “must haves” is an essential way to start to improve your routine. According to the CDC, “adults need 7 or more hours of sleep per night for the best health and wellbeing”. You probably already know this. Nevertheless, it’s likely you often fall short of this, as “a third of US adults report that they usually get less than the recommended amount of sleep” (CDC). Research has suggested that there are a few non-negotiables when it comes to getting a good night’s rest, and these are the first steps to getting that full 7.

What you can do during the day

  • Get adequate exercise
  • Get direct exposure to sunlight daily, especially in the mornings – Bright light, or ideally exposure to direct sunlight, helps to keep your circadian rhythm in balance. It signals to your body that it’s time to wake up.
  • Wake up at the same time every morning – Consistency is key. If you sleep in until 11am one day and wake up at 7am the next, your schedule is inevitably thrown off.
  • Eat meals at the same time every day – Again, consistency is key, even with digestion. Keeping your body on a schedule will set you up for sleep.
  • Limit caffeine in the afternoon – Resisting that afternoon pick me up may be difficult, but you’ll thank yourself later when you’re actually tired at bedtime.
  • Limit alcohol consumption – Having a glass of wine while you watch Bridgerton is probably fine, just don’t go overboard.
  • Keep your bed for sleeping – Meaning don’t do work and take meetings from it.
  • Take a nap if you need to – There’s no shame in a power nap! It’s recommended not to nap too late in the afternoon though, as this could further mess with your sleep schedule.
  • Make your room as peaceful as possible – Pick out décor, sheets, pillows, etc. with this in mind. Maybe invest in a humidifier, sound machine, or an essential oil diffuser. Anything that makes you feel most at peace.

View our Amazon list of recommended sleep friendly products HERE!

What you can do right before bed

  • Keep your bedtime consistent – It can be extremely tempting to have a late night, especially when you don’t get much free time. But if you know that will mess you up in the morning, at least limit it to the weekends.
  • Start winding down 30 mins to an hour before bed – This can consist of anything that helps you to relax. Meditate, listen to a sleep story, read a book (nothing too gripping though), do a 16 step skincare routine, write in a journal, take a bath, listen to a spa playlist, do a puzzle – whatever your heart desires.
  • Keep lights in your home or apartment dim – Just like bright sunlight ques your brain to wake up, dim light lets it know that it’s time to sleep.
  • Make sure your room is dark when you get into bed – Get blackout curtains if you need to, and cover up any light sources (even covering that tiny blue light emanating from your power strip can help).
  • Limit blue light (AKA your cell phone, laptop, or TV) the hour before bedtime – if you have to work late or can’t resist TikTok, put your devices on night mode. This yellows the screen and gives your eyes a break. An alternative is to buy blue light glasses.
  • Keep your room cool or at a temperature that is most comfortable to you
  • If you live on a busy street or have noisy neighbors, consider ear plugs or a sound machine

If you’ve been trying some of these methods but aren’t seeing results, the CDC recommends starting a sleep journal as a first line of defense. Write down your daily habits for a week – what time you went to bed / woke up, when you ate, what you ate, caffeine consumption, alcohol consumption, etc. This can help to reveal patterns and narrow down what isn’t working.

I’ve got my habits down, but I can’t stop beating myself up when they don’t work

One of the most infuriating side effects of sleep problems is how cognizant you are of the importance of sleep. How could you not be? You’ve set up a full routine of habits to get some much needed REM. On nights when that routine fails, you’re all too aware of it. Luckily, this is a frequent problem among the sleepless and researchers have come up with methods to solve it.

One common tool that even therapists use to combat this kind of thinking is called paradoxical intention. In general, paradoxical intention is “a psychotherapeutic technique […] in which the individual is asked to magnify a distressing, unwanted symptom” and aims to “help such individuals distance themselves from their symptoms, often by appreciating the humorous aspects of their exaggerated responses” (American Psychological Association). In treating insomnia, employing paradoxical intention means to avoid efforts to fall asleep. The “unwanted symptom” is not being able to fall asleep, and by engaging in the opposite – trying to stay awake – the performance anxiety you have has the opportunity to diminish.

Paradoxical Intention doesn’t mean you get into bed and do all the wrong things – like staring at a screen. It is used in combination with your regular techniques and routines. It’s the process of letting go of the fear of not sleeping, and releasing the guilt you may feel around it. Here are a few ways to put this method to work:

  • When you get into bed, instead of focusing on trying to fall asleep, try to stay awake. Keep your eyes open as long as you can. You might find that sleep comes easier when you’re trying to do the opposite.
  • Learn to be at peace with quiet, or passive, wakefulness. It’s okay to be in bed, resting with your eyes closed. At least you are resting. Try to move your thoughts away from why you can’t sleep, and focus on simply relaxing.
  • If you can’t sleep, get up. Move to a different room or somewhere that is not your bed. Start a relaxation technique, like a guided meditation, or read a boring book. This will help occupy your mind until you become sleepy.

I’ve tried it all – now what?

If you’re at the point where basic sleep hygiene isn’t cutting it, don’t worry. If your insomnia is severe enough, it’s time to visit your doctor. Sleep problems can be a sign of underlying conditions, so it’s important to get that checked before anything else. Some medical and therapeutic interventions include:

  • Sleep Studies: Your primary care physician can refer you to a doctor that specializes in sleep medicine. Sleep studies can rule out sleep apnea or anything happening neurologically.
  • Depression Treatment: Insomnia can be a symptom of depression, especially if you are a woman. According to the Sleep Foundation, “women are diagnosed with depression at higher rates than men, and sleeping too much or too little is a frequent symptom of that disorder. Studies have also found that women are more likely to ruminate about their concerns, which can contribute to anxiety, limiting one’s ability to fall asleep easily”.
  • Cognitive Behavioral Therapy (CBT): If you’ve gotten the all clear physically, one option is to try CBT, which is one of the most common types of talk therapy. The Mayo Clinic defines CBT for insomnia as “a structured program that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Unlike sleeping pills, CBT-I helps you overcome the underlying causes of your sleep problems”.

Sleep is essential, not a luxury. It’s easy to fall into the trap of consistently working late to prove something to yourself or to others. But you are the only one that can take care of you. Not to mention, your work quality and overall health can falter when you’re not getting enough sleep. If you’re struggling, it’s worth it to take the time to adjust whatever needs adjusting, especially if you tend to ruminate and can’t mentally cut ties with the day. There’s so much help out there, and it’s just waiting for you to take the first step. You deserve a good night’s rest.

Posted on

Is Your Life Out Of Balance?

Finding Balance

It’s no secret that there are times in everyone’s life when things just feel…off. I think many of us have or will experience periods where we don’t exactly feel like ourselves, or are so stressed that it’s all we can do to keep our head above water. Oftentimes we are so immersed in our daily lives that it can be hard to even step back and recognize the fact that something is wrong. We keep moving, keep trudging along, until it’s painfully obvious that something needs to change. Recognizing and accepting that things are out of balance in your life seems to be half the battle. So how do you recognize when things are off, and more importantly, how do you start to fix it? 

Signs That You’re Out of Balance

You know yourself better than anyone else, so sometimes all it takes is pausing to step back and observe your own behavior. And, if you know the right questions to ask yourself, it becomes a lot easier to pinpoint what is throwing your life out of whack. 

  1. Have you been fighting with your significant other more often? 
  2. Are you more reactive to things that may have not bothered you so much in the past? 
  3. Are you feeling sad many days in a row? Are you having more “blah” days than normal?
  4. Do you find it hard to do simple tasks? Are you less motivated than normal?
  5. Are you obsessing over small things? 
  6. How often are you doing the things that make you happy? Have you seen friends or picked up your favorite hobby lately? 
  7. Is your body trying to tell you something? Are you feeling fatigued or sore and ignoring it? 
  8. Are you working long hours, or is your work causing you undue stress? 
  9. Have you let your normal routine fall to the wayside? 
  10. Are you eating less healthy or not getting any exercise? 

What To Do About It

You’ve asked yourself these questions, and you have your answers. Now it’s time to take action! So where do you start? There are so many options out there as far as self-help and self-improvement go, and it can be overwhelming to try and pick one that is best for you. However, there are a few tried and true methods that in my opinion, are a great start for anyone looking to bring balance back into their lives. 

1. Hit The Reset Button 

Sometimes the first step is to take things back to the basics. This could be in your relationship, home life, work life, or any other sphere. Hitting the reset button means getting rid of the extraneous, non-essential, or potentially stressful parts of your life and taking that time to relax and decide what is actually important to you. Maybe the problem is as simple as being overscheduled. Once you make sure that your basic needs are being met, you can slowly start to add things back in, one at a time. It’s sort of like an elimination diet, but for your life. 

2. Talk To Someone 

If you are finding it hard to do simple tasks, are having trouble sleeping, and feeling sad more often than not, it might be time to seek professional help. Even if you aren’t experiencing symptoms of anxiety or depression, talking to someone can be extremely beneficial when things are feeling “off”. There’s no shame in getting help from a licensed therapist. If you’re someone that feels hesitant to do this, know that you’re not alone. It might be helpful to look at your session as a “getting to know you” meeting. Remember, if it doesn’t feel like the right fit you can keep trying other therapists until it does. 

3. Schedule Fun & Relaxation 

Finding Balance | CARRIE ANN CONVERSATIONS

If you’re having trouble finding the joy in every day, or are in a stress cycle you can’t get out of, it might be helpful to actually schedule fun into your day. If something is written down or added into your iCalendar you might be more likely to actually take that moment for yourself. And that could mean anything! Maybe it’s a Facetime call with a friend, a game night with the family, or going to an exercise class. It’s important to not let work or anxiety consume your every thought until your head hits the pillow. That’s not what life is about, and you’ll thank yourself later for prioritizing your happiness. 

A simple adjustment is sometimes all it takes to get your life back into balance. It is human and normal to not feel absolutely amazing every single day, but if those feelings become more regular it’s time to take a step back. Evaluate, reassess, and realign. Your future self will thank you for it. 

Posted on

6 People to Follow for Mental Health Tips

The ongoing pandemic has taken a toll on our lives in so many ways, especially in terms of our mental health. It’s been reported that higher percentages of adult Americans have experienced symptoms of anxiety and depression in 2020 and 2021 than in years past. However, as vaccination rates rise and the US looks toward a summer that will certainly be an improvement from the last, it seems like we can finally take a breath and start to recover.

As we collectively navigate the new normal and start venturing past our doorsteps, it’s encouraging to know that mental health and self-help resources are more accessible than ever. Support is at our fingertips, with online therapy services like BetterHelp becoming more and more prevalent (the amount of podcast ads I hear about this service alone gives me hope for the normalization of discussing mental health). There also seems to be new wave of self-help influencers, doctors, and licensed therapists gaining popularity on social media. These accounts are wonderful if you’re looking for a quick boost or dose of positivity at any given moment. I’ve rounded up a few of my favorites on Instagram that range from relationship experts to TED Talk masters.

1. The Holistic Psychologist — Dr. Nicole LePera

Dr. Nicole LePera (@the.holistic.psychologist) is a psychologist and author who teaches, as it says in her bio, “how to heal + consciously create a new version of yourself.” She focuses on identifying and defining different types of trauma, and how to rebuild yourself mentally. With 3.7M followers on Instagram, she’s doing something right. Her posts are thoughtful, helpful, and informative. She breaks down larger concepts into bite sized nuggets of wisdom that include actionable steps on how to change your behavior or mindset.

2. Nedra Glover Tawwab

Nedra Glover Tawwab (@nedratawwab) is a licensed therapist, author, and “boundaries expert” who helps people “create healthy relationships with themselves and others.” If you learn best through lists and bullet points, her page is for you. She gets straight to the point and lays out facts, advice, and words of encouragement. Posts like “Boundaries with Family Sound Like” and “7 Ways to Protect Your Energy” make putting her advice into practice that much easier.

3. Mel Robbins

Mel Robbins (@melrobbins) is an author and motivational speaker, most famous for her “5 Second Rule” TED Talk. She’s turned her social media into an extension of that talk, with vlogs, interviews, and videos on all things self-help. One thing that makes her stand out is her vulnerability and honesty. She often explores a topic that pertains to something that she is currently going through, and breaks down how she gets through those difficult moments.

4. Susan David, PhD

Susan David (@susandavid_phd) is a Harvard Medical School psychologist, author, and TED speaker. David is an expert in “emotions, happiness, and achievement,” and her bestselling book, Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life, tackles those topics. Her Instagram is a treasure trove of tips for unlocking your emotions and learning how to be kinder to yourself.

5. Lewis Howes

Lewis Howes (@lewishowes) is a former pro football player turned author, speaker, and podcast host in the self-help and mental health space. His podcast, “The School of Greatness,” features interviews with top thought leaders, including people like Susan David and Dr. Nicole LePera. His Instagram is full of insightful, inspiring clips from his interviews, and his own tips for improving your self-confidence and mental wellness.

6. Lisa Bilyeu

Lisa Bilyeu (@lisabilyeu) is an entrepreneurial success story as the co-founder of Quest Nutrition (yes, those protein bars you see at every grocery store). What makes her different, however, is the way she has used that success to create an uplifting online platform that’s all about personal growth. Both she and her husband, Tom Bilyeu, interview thought leaders, authors, and other professionals on their YouTube series, “Impact Theory.” Bilyeu also has a channel that focuses on female empowerment, called “Women of Impact.” If you need a quick dose of positivity though, I recommend taking a look at her Instagram page. She shares empowering messages on the daily. 

The mental wellness space is constantly expanding, and it’s amazing to see so many positive voices rising to the top. These are just a few of the experts spreading their knowledge on social media, so I encourage you to do some of your own research and find what works best for you! Self-help is not one size fits all, which is why it’s great that all types of thought leaders, psychologists, and therapists are moving into mainstream culture. It’s never been more trendy to care about your mental health, and that is a bandwagon worth jumping on.

Posted on

How to Color Your World With Scents

It’s easy to dismiss things like candles, plug-ins, scent warmers, or even perfume as frivolous additions to your home and life. You have to wonder if some scented products are just marketing ploys, designed to get you to try a new detergent or buy that expensive French candle sitting on every influencer’s bathroom shelf. But marketers are catering to a very real human response, because it’s no secret that we are all affected by scents. They can take us back to a time, place, or even remind us of a person. We respond to scents, whether we like it or not. It’s why realtors bake cookies in homes they are showing, and why the global fragrance industry is currently worth around $33.69 billion. 

So how can you incorporate scents into your home and life meaningfully? One way is to know what response certain scents can illicit. Do you want to feel calm or energized? Understanding the basics of aromatherapy can help to transform a space and how you feel about it. And that’s why, in my opinion, incorporating candles or perfumes into your life is an act of self-care. Sometimes all it takes is your favorite scent to boost your mood. Here’s a list of moods or states of mind and which scents aid in facilitating them.

1. I Want to Feel Calm

Serenity + Calm Chesapeake Bay Candle, $15 on Amazon

There’s nothing better than drawing a bath and lighting your favorite calming candles. Lavender, tangerine, and vanilla are all scents that can help bring you into a relaxed state. Chamomile and sandalwood are also great options. And if candles aren’t your thing, that’s okay! You can still get the aromatherapy benefits from a scent through room sprays, perfumes, and essential oil diffusers. A simple trick is putting a drop of essential oil into a spray bottle of distilled water to create your own calming or cleansing mist.

Chesapeake Bay’s Serenity + Calm candle is the perfect dose of calm whenever you need to take a moment.

2. I Want to Feel Focused

Scents- Eucalyptus
NEST Fragrances Wild Mint & Eucalyptus Classic Candle, $43 on Amazon

As a lot of us have shifted to working from home, it may take a little more effort to get fully concentrated. Especially if you don’t have a dedicated office and live with family members or roommates, giving your body and mind more cues that it’s time to focus can help get you into the proper mindset. Lemon, eucalyptus, peppermint, and cinnamon can all help with this. 

This NEST candle, filled with fragrances of wild mint and eucalyptus, is the perfect combo to get you into the zone

3. I Want to Feel Energized

InnoGear Wood Grain Essential Oil Diffuser, $23 on Amazon

Pine, clove, peppermint, lemon, and tea tree scents are said to have an effect on your energy levels. Next time you’re feeling fatigued, consider adding something like tea tree to an ultrasonic essential oil diffuser. The light scent will fill up the room and just might give you the boost that you need. However, take caution if you have pets. Essential oils like tea tree can be toxic to them even in diffusers. 

InnoGear’s ultrasonic essential oil diffuser has thousands of amazing reviews on Amazon and will blend into just about any room.

4. I Want to Sleep Well

Scents- Chamomile
thisworks Deep Sleep Pillow Spray, $30 on Amazon

Lighting a candle while you sleep is not advised, but there are many pillow sprays out there that will stimulate your senses as your fall asleep. Lavender, chamomile, and sandalwood are wonderful relaxing options. You can also incorporate these scents into your nighttime routine through body washes, hand soaps, or scented plug ins. 

Thisworks’ Deep Sleep Pillow Spray has a blend of chamomile, lavender, and vetiver, perfect for creating a restful evening and catching up on some quality sleep.

5. I Want to Feel Uplifted and Happy

Scents - Sandalwood
Pacifica Beauty Sandalwood Perfume Roll-On, $19 on Amazon

Orange, bergamot, sandalwood, ylang-ylang, and tangerine can all have an uplifting effect on your mood. If you’re on the move a lot, you might want to try incorporating some of these scents into a perfume that will last throughout the day. Throw it in your bag and spray it on whenever you need a little moment of joy. 

Pacifica’s Sandalwood roller ball is easy to travel with, and contains tangerine, sweet orange, and sandalwood.

Picking out scents should be a fun and relaxing way to create the environment you want to live in. Next time you see a candle or perfume that makes you happy, don’t feel like you’re wasting your money. Scents play a huge role in our worlds, so why wouldn’t you want yours to smell amazing? 

Posted on

How to Be a Better Listener for Your Pets

It’s no secret that we humans love our pets. Our obsession with pets knows no bounds— we’ve even created our own pet celebrities, like Doug the Pug or Maru the cat. We are endlessly fascinated by our furry family members, and humanize them in so many ways. And who can blame us? They seem to feed off of our emotions, can sense when we are upset, and can even be trained as therapy companions. They’re so smart, which is what can make it even more frustrating that we can’t simply talk with them! But what if we can? Before I stumbled upon the Christina Hunger’s Instagram account, @hunger4words, I thought talking dogs were a thing of the movies. It turns out we are a lot closer to conversing with our animals, particularly our dogs, than we think! A speech pathologist, Christina Hunger created a system of push buttons, each with a different voice recorded word, so she could teach her dog Stella to communicate. And if you’ve ever lost a couple hours scrolling through the videos on her account (guilty), you know that it’s been working.

Stella’s ability to think, press a certain button, and wait for a response is incredible, and got me thinking about how we can better communicate with our animals in general. Not all of us have the time or patience to train a dog to use Hunger’s method (if you do, I recommend buying her new book on the subject), but we can do a better job of listening to nonverbal cues. If anything, Stella’s success with language just confirms that our animals are as smart as we thought they were. Maybe not on the same level as an orangutan or elephant, but they still have something to say! Here are five ways you can be a better listener for your pets.

Learn Their Body Language

Body language is very intuitive, so most of the time you can probably sense when something is off with your pet. But it never hurts to brush up on some universal signals that might be helpful in determining what your animal is trying to tell you. It can also be a great safety tool for kids, as not every dog or cat out there wants to be approached. A few telltale signs can help you identify what an animal is feeling. For instance, if a cat’s ears are pointed up or relaxed, they’re probably in a good mood, and blinking slowly is a sign that they trust you, but ears pointed backwards or flattened against their head, combined with an arched back or defensive posture, means they’re feeling aggressive or scared. Likewise, a dog’s ears and tail can be great signals for determining their mood; a wagging tail means they’re feeling playful but ears that are down and back or a tail that’s curled between their legs are both signals that they’re not in the mood to be approached. This graphic on the body language of dogs, and this one for cats, can be handy for telling the differences in an animal’s moods.

Learn to Recognize the Signs of a Sick Pet

Sometimes we get so wrapped up in our own lives, that it’s easy to miss subtle signs from our pets that they may not be feeling too well. Below is a list of common signs that it might be time to take your pet to the vet for a check-up:

  • Hiding (resting in concealed places)
  • Loss of appetite
  • Excessive licking or scratching of the body
  • Overall decrease of energy
  • Change in bowel movements
  • Weight loss or gain
  • Urinating more or less frequently
  • Excessive drinking

Be Cognizant Of the Fact That Your Pet Has Emotions Too

Pets, especially dogs, feed off of our emotions. This is why they make such wonderful therapy animals! But, this also means that they can feel down at times as well. According to a People article with Dr. Brian Hare, a canine cognition expert, “It is very possible for dogs to become depressed. After 9/11 it was reported that many of the search and rescue dogs were suffering from depression-like symptoms because they could never find any survivors, only bodies. Their handlers would stage “fake” finds so that the dogs would cheer up and keep searching. Additionally, dogs do tend to become attached to their owners and will behave differently when that person is not around. Given their great capacity for empathy, dogs can also respond to their owners’ moods and feelings, like depression.” So, it’s important to be aware of your pet’s emotional state, because it’s your job to take care of them! Playing fetch might be all it takes to lift their spirits.

Make Sure Your Pet Has a Healthy Routine

Pets need routines with healthy diets, exercise, and play just as we do! And since we already know how attuned pets are to our own emotions, it’s no surprise that they need proper care to feel their happiest. Simply taking a short walk around the block with your dog, or carving out time to play with your cat, can benefit the both of you! It’ll give you and your pet necessary exercise, and a little endorphin boost. It’s also important to make sure that your pet is responding well to the food you are feeding it. If digestive issues are occurring, you might want to consider changing your pet’s diet. While we might think that pets have iron guts, they can actually be just as sensitive as we are.

Consider a Non-Traditional Method for Connecting With Your Animal

During my research for this piece, I came across many articles about alternative wellness methods for a happier pet. Energy work, reiki, and homeopathy are just a few of the options out there. If you’ve already been to the vet and feel like your pet could benefit from one of these services— go for it! You never know what kind of results they might yield. Even if your pet seems completely healthy, there’s always room to improve its quality of life. If anything, it might be a fun experience to share with your pet!

I hope these tips gave you something new to consider while taking care of your pet. It’s so easy to get caught up in the rush of everyday life and miss certain cues from our furry family members. Because as it turns out, they have a lot to say. And if you haven’t checked out the @hunger4words account yet, what are you still doing here?

Posted on

What Is Your Wellness Routine Missing?

Wellness Tips | CARRIE ANN CONVERSATIONS

Improving your health can often feel like a daunting task, especially when you don’t know where to start. There’s an abundance of diet and exercise plans out there, all with different approaches that claim to be the best. The sheer amount of choices are overwhelming and can make you want to give up before even taking the first step. However, there are a few actions you can take for your overall wellness that have nothing to do with dieting or intense workout plans. It may surprise you how much your physical and mental health are impacted by small things like fresh air or phoning a friend. So before you invest in a Peloton bike that you use for a week and promptly leave to collect dust, check out these simple steps for a healthier you! 

1. Ditch the crosswords, go for a walk with a friend instead

You could argue that a wellness-driven lifestyle starts with your brain. Your brain is the center of, well, everything, so why not exercise it like the rest of your body? Luckily the brain is elastic, and can always be stretched or exercised to create new pathways. There’s a reason why crosswords and brain games are so popular, but they may not be helping in the way that you think! According to Dr. Sanjay Gupta, neurosurgeon and chief medical correspondent for CNN, improving your brain function doesn’t just mean attempting Sunday’s edition of the New York Times crossword. Sure, crosswords can be great for keeping the pathways you’ve already made in your brain strong, but you won’t make any new connections. Instead, Gupta recommends taking a brisk walk with a good friend while talking about your problems. The combination of nature, physical activity, and meaningful conversation stimulates your brain on multiple levels— which is why it’s such a good workout! It will also trick you into actually exercising, mainly because you’ll be too concentrated on the conversation to talk yourself out of it. 

2. Get 8 hours, because sleep dictates your diet

We might take it for granted, but getting a good night’s sleep is one of the most important decisions you can make for your wellness. Lack of sleep (less than seven to nine hours a night) has been linked to weight gain among many other health issues, such as cardiovascular disease. Not getting enough shut eye can render your diet and exercise regimes ineffective, or dramatically slow down the results. According to one study, a group of sleep-deprived adults experienced 55% less fat loss than that of a group who got regular amounts of sleep— even though they were all on the same diet. This is most likely due to a change in your hormones, which can really go haywire without proper sleep. Levels of the hormones that regulate hunger and satisfaction, ghrelin and leptin, are especially effected. As reported by an article from Harvard’s school of public health, “Ghrelin levels rise while leptin levels drop with lack of sleep; this can cause higher calories to be consumed due to experiencing strong hunger at the same time that one feels less satiated after eating.” What’s more, sleep deprivation can trigger the reward center in your brain that makes you crave tasty junk food. So not only are you eating more, but you’re eating more of the wrong thing. I could go on about the effects of sleep, as it has such a direct impact on our health. But you get the gist: take that nap!

3. Adopt a furry friend

If you have the means (and the space) consider adopting a pet! Taking care of a living being is rewarding, gives you purpose, and just plain makes you happy. Research suggests that “people who have pets tend to have lower blood pressure, heart rate and heart-disease risk than those who don’t.” This is particularly true if you are single or live alone— a little company can make a huge difference in your mental state. It can also inadvertently jumpstart your exercise routine! Focusing on giving your dog its best life will shift the pressure off of you, making it so much easier to get out there and start moving. It can be easy to neglect our own health, but add another living soul to the equation and it’ll be hard to keep putting it off.

4. Go on an active vacation 

This one really hits two birds with one stone. Vacationing, or simply taking time off to unplug, is a surefire way to improve your mental state. And of course, exercise is a widely accepted method of reducing anxiety and stress. Too much of the stress-causing hormone, cortisol, can wreak havoc on our minds and bodies. Chronic stress is linked to depression, anxiety, heart disease, sleep problems, and weight gain. Consciously making the effort to keep your stress levels in check is so important to living a balanced life. If your cortisol levels are constantly spiking, it likely won’t matter what else you are doing to pursue wellness. Going on an active vacation can improve your physical and mental state, while taking the boredom out of traditional exercise. This doesn’t mean you need to go climb a mountain— walking around a city or exploring a museum will work wonders. You’ll get culture and endorphins. 

5. Make time for friends 

It’s been proven that communities across the world who have rich social lives also have the healthiest brains— and tend to be happier. Getting to the root of why social interactions have such an impact is less clear, but doctors who study this say “the mechanism probably has something to do with an increase in hormones such as oxytocin that are triggered by social bonding, a decrease in hormones related to stress, and intellectual stimulation.” It’s easy for socializing to take a back seat to things that seem more important in the moment. But nothing is more important than your health, and that is solid justification for putting everything aside to see your friends. 

6. Make helping others a habit 

It’s been scientifically proven that when we help others, we feel better. According to research collected by the New York Times, “studies show that volunteering, donating money, or even just thinking about donating money can release feel-good brain chemicals.” These are the same chemicals that are triggered when we eat a slice of cake, so basically helping other people can give you a sugar high. It’s no surprise that volunteering can help with anxiety, depression, and stress, all factors that impact our ability to make healthy lifestyle choices! So next time you’re feeling blue and unmotivated, consider planning a day of volunteering. And if you’re really looking for a boost, plan it with friends! It’s the perfect recipe for releasing those all-important brain chemicals. 

I hope these tips gave you something to think about, and made the idea of living a healthier lifestyle a bit less daunting. The truth is that while eating healthy and exercising are very  important, there are many other factors that impact our wellness. Our bodies are interconnected systems, and what affects one area can ricochet throughout the rest. So, if making healthier choices feels overwhelming to you, start by implementing one of these steps. You never know where one small action might lead.