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How to Improve Your Body Image This Summer

How to Improve Your Body Image This Summer | CARRIE ANN CONVERSATIONS

Summer is here, and with the much needed warm weather comes something that many women dread: bathing suit season. As women we have been inundated with messaging, whether that be through social media, magazines, or our own family and friends, that perpetuates the idea that we must get our bodies ‘bikini ready’. That there is only one standard for a bikini body, and it’s a flat stomach and cellulite free thighs. It seems that only in the last few years has there been any kind of shift in our culture to dispel this narrative. And while more companies are using size inclusive models, there is still work to be done to undo the damage that lives in our heads. So where do we begin? As it turns out, body positivity isn’t something that you can turn on with the flip of the switch. It takes work to rewire your thought processes, but it’s the first step towards reclaiming the confidence we all deserve! Keep reading for tips on how to have your best “hot girl summer” yet.

Reframe how you think of your body

Instead of thinking of your body in terms of how it looks, or how you want it to look, try to view it as the vehicle through which you have done amazing things. For example, the Cleveland Clinic recommends appreciating “that your strong arms allow you to carry your child and the diaper bag and the groceries up the stairs in one trip. Or that your skilled hands prepared an amazing dinner”. Your body allows you to do so many wonderful things that we all often take for granted. When we push looks aside and focus on the functionality of our bodies, it’s hard not to be thankful.

Self-talk is everything, so next time you catch yourself looking in the mirror and thinking “I wish my thighs were thinner”, stop for a moment. Think of what your thighs allow you to do every day, even if it’s as simple as picking up your child. Or speeding through the grocery store to feed yourself and your family. Another great way to shift your thoughts into the positive is to turn this moment into a meditation with intentional touch. Touch your legs, and thank them for getting you where you need to go. Touch your stomach, and thank it for digesting your food and bringing nutrients to your body. Touch your hips, and thank them for holding you up even when you’re tired. If you practice this enough times, you can train your brain to make these healthier, happier thoughts the first thing you say to yourself when looking in a mirror.

Keep a list of what you love about yourself handy – that doesn’t include physical aspects

Looks aren’t everything, and even though many of us know this logically, we live in a culture where unfortunately certain looks are valued and praised over others. It’s hard not to compare yourself when you hop on Instagram and see a photoshopped fashion advertisement for the thousandth time that day. Even though it’s clear the photo has been tinkered with, those types of images can bleed into our subconscious and affect our own ideas of beauty. According to the National Eating Disorders Association, one way to combat this is to keep a list of everything you love about yourself handy. A list that does not include any physical aspects. Read it whenever you need to, and keep adding to it. You have a limited number of body parts, but an endless amount of strengths to appreciate and keep building upon.

Reframe how you think of exercise

Every Spring, like clockwork, magazines and health gurus go on campaigns to push new “beach body” workouts or cleanses. It’s a race to get rid of those extra few pounds you may have put on in the winter, and it further perpetuates the notion that we constantly need to be “fixing” or “improving” our bodies. If you’re already not a fan of exercise, this can make the idea of it too daunting to conquer. And we can’t wait for companies and our culture in general to reframe why exercise is so important. We have to start with ourselves. We have to start seeing physical fitness as a lifelong activity that we don’t do to reach a certain goal weight, but to boost our moods and keep our bodies running smoothly. According to Medical News Today, researchers have found that “people who exercise for functional reasons, such as for fitness, tend to have a more positive body image. Those who exercise to improve their appearance feel less positive about their bodies”. Simply switching your thinking around why you are exercising might help you to start rebuilding your relationship with your body.

Realize that the word “healthy” is somewhat relative

You can’t rely solely on a scale, workout guide, or new cleanse to tell you how healthy you are, because everyone is different. The National Eating Disorders Association has emphasized that “your “ideal” body weight is the weight that allows you to feel strong and energetic and lets you lead a healthy, normal life. For example, when your body is healthy and at its ideal body weight, you are not too tired and you have the energy to interact with friends and family, participate in sports, and concentrate on school or work”. In other words, you can pursue your dreams wholeheartedly. Using the measurement of your quality of life over the number on a scale is a much better way to gauge where you are at.

Cleanse your social feeds

Sometimes the best way to cleanse negative thoughts is to cleanse your feeds. Social media is meant to be fun and add connection to your life, not detract from it. If there are accounts that make you feel less than, or trigger body image issues, hit unfollow. Maybe some accounts don’t bother you personally, but they contribute to problems with inclusivity in the fashion and entertainment industries. That’s also a great reason to unfollow. Change isn’t going to happen unless we raise our voices.

We hope these tips have given you the confidence to start loving yourself a little bit more. You’ve probably heard this before, but it’s worth repeating: anyone with a body has a bikini body. You are bikini ready just the way you are. There’s a reason women made the phrase “hot girl summer” a thing. It’s because it’s a state of mind! Your hot girl summer is happening right now so get out there and reclaim your body image. The power is in your hands.

If you’ve tried these tips to no avail, or find yourself obsessing over your body to the point of extreme weight loss or social isolation, there is help out there. You don’t need to suffer in silence. Visit nationaleatingdisorders.org for more information.

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6 TV Shows That Will Make You Think

6 TV Shows That Will Make You Think | CARIE ANN CONVERSATIONS

Sometimes we don’t want to think when we watch TV. Over the past couple of years we’ve used it as an escape from the unbelievable circumstances happening in the world and in our own lives. However, TV can also be a useful teaching tool, and a way to examine our problems in a safe, creative way. TV holds up a mirror to our culture whether we like it or not, and is something that can permeate our lives and start necessary conversations. If you’re in the market for a show that will spark conversation at your next social gathering, check out this list of 6 TV shows that will make you think. You never know what lessons can be learned from your living room.

“Brené Brown: Atlas of the Heart” – HBO Max

Why read the book when you can watch the movie? Or in this case, the series. Emotions researcher and author Brené Brown delivers the biggest takeaways from her latest book, “Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience”, in this HBO Max series. Brown will take you through the emotions that unite us all, and why we need to expand our emotion vocabulary in general.

“Severance” – Apple TV+

What if you could live two separate lives – a work life and a personal life – that never intersect? What if you could forget your personal life at work, and vice versa? This is the concept that “Severance” so brilliantly explores. With so many life changing events happening in the world right now, this show couldn’t be more aptly timed. Haven’t we all wondered what it would be like if the different parts of our lives never mixed?

https://youtu.be/tGtaHcqsSE8

“Maid” – Netflix

“Maid” is a raw and poignant look at the realities of being in an abusive relationship. It is based on a true story, and follows a young woman through her struggles to leave her abuser and take care of her child independently. It’s a very eye opening and honest portrayal of what psychological abuse can look like, and why it is so difficult to recognize and leave.

https://youtu.be/KcI_xfryMD0

“Our Great National Parks” – Netflix

After Obama’s two terms in office it was big news when his next move was to make a deal with Netflix! We are finally seeing some of the fruit of that deal with “Our Great National Parks”. It’s probably the easiest to watch out of all of the shows listed, but will make you look at the beauty that is in your own backyard with a renewed sense of wonder.

“Not So Pretty” – HBO Max

“Not So Pretty” is a docuseries that gives a real and unforgiving look into the dark side of the beauty industry. It explores how some of our everyday products – like skincare – may actually be doing more harm than good. Narrated by Keke Palmer, “Not So Pretty” will make you think twice about the chemicals you use on your body every day.

“Persona – The Dark Truth Behind Personality Tests” – HBO Max

This documentary peels back the curtain behind personality tests, like the Myers-Briggs Type Indicator. It makes the argument that while these types of tests can be very helpful for self-discovery, they can also be extremely harmful and unfair when used in the working world. “Persona” grapples with the insidious and possibly discriminatory nature of something that is commonly seen as benign and fun. It’ll make you question everything you thought you knew about the world of personality tests.

Which show interests you the most? If you’ve seen any of these, what are your thoughts? Let us know in the comments below or find us at @carrieannconversations on Instagram! We’d love to hear from you.

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8 Female Founded Beauty Brands to Support Now

8 Female Owned Beauty Brands to Support Now | CARRIE ANN CONVERSATIONS

The global beauty industry is a force to be reckoned with – just last year, it was worth $511B, and is only trending upwards (commonthreadco.com). As women, we’ve never had so many options, and it can be an overwhelming process to choose which brands you’d like to throw down your hard earned cash for. Especially now that many of us want the brands that we support to stand for something, have ethical practices, and curb their carbon footprint. Given the growing number of beauty companies out there, as consumers we want what we wear, use, and recommend to our friends to align with our values, and I’ll say it, our personal brand. Whether we’d like to admit it or not, we all project a certain image to the world and have the ability to influence our communities, however small they may be. One easy way to narrow down the abundance of choice is to support female and minority owned brands. What’s better than women supporting women? The brands below are all founded by women, are vegan and cruelty free, and make sustainability a priority. I hope you find your next obsession!

Susan Yara – Naturium

Before Yara became a full fledged business owner, she garnered a loyal following for her skincare focused YouTube channel, Mixed Makeup. Using her knowledge from working in the beauty industry for many years, Yara created a space on the internet for skincare enthusiasts, beginners, and experts alike. Her brand, Naturium, is ingredient focused and formulates affordable products that beat out their pricy contenders any day.

Selena Gomez – Rare Beauty

Actress and singer Selena Gomez is the founder and face behind beauty’s latest obsession, Rare Beauty. Beyond making beautiful formulas that melt into the skin, they strive to “[break] down unrealistic standards of perfection”. They’re all about enhancing your natural beauty and promoting the idea that you are one of a kind, and perfect just the way you are. Rare beauty also sets themselves apart by advocating for mental health care access through their Rare Impact Fund. The goal of the fund is to “raise $100M over the next 10 years to help give people access to mental health services”. What more could you want from a brand? Plus, their gorgeous packaging doesn’t hurt!

Miranda Kerr – KORA Organics

Founded by supermodel Miranda Kerr, KORA uses certified organic ingredients and potent actives to make high quality skincare products. By the way, they don’t just tout the word organic because it’s trendy – they put their money where their mouth is. Their products “are formulated with highly active certified organic and naturally derived ingredients that are rich in antioxidants, vitamins and essential fatty acids. [They] work with leading chemists to find the most effective and innovative organic ingredients from around the world” (koraorganics.com). If you’re an organic food queen and want to make the switch in your skincare as well, KORA is a great place to start.

Rihanna – Fenty Skin

If you are someone that wears makeup, chances are you’ve heard of Fenty Beauty. Rihanna’s line is a favorite for many – her Gloss Bomb lip luminizer has a hold on me that isn’t letting go any time soon. Rihanna has been steadily expanding the brand, and most recently added a skincare line that is a hit. What makes the products unique is their thoughtful formulation, which isn’t found in many celebrity skincare lines. You can tell that Rihanna doesn’t just slap her name on anything. Fenty uses antioxidant rich fruits, like the Barbados cherry (Rihanna’s home country, btw), along with other cutting edge ingredients that pack big results. This is a line that any skin care enthusiast can get behind.

Liah Yoo – KraveBeauty

KraveBeauty was founded by YouTuber and skincare connoisseur Liah Yoo out of a desire to make skincare as simple as possible. Their slogan “#pressreset” says it all. Their products are formulated with sensitivity as well as efficacy in mind. As they state on their website, “we never wanted to be the “million step routine” brand or the “launch 20 products at once” brand. We didn’t want to fit the mold, we wanted to break”. If you’ve gone a little wild with your routine and need to pare it down, Krave might be the brand for you!

Marianna Hewitt & Lauren Gores – Summer Fridays

Marianna Hewitt and Lauren Gores built Summer Fridays with the intention of filling the gaps in skincare that they noticed as beauty influencers. In their own words, they were “left desiring a line of products that ticks all the boxes: easy-to-use, clean ingredients, immediately satisfying, and so pretty you’d want them on display”. It’s safe to say that Summer Fridays checks these boxes. Their products not only look they deserve a place on your skincare shelf, but work like they do too.

Winnie Harlow – Cay Skin

Following a “a severe sunburn and sun damage from an all-day outdoor photoshoot, that permanently changed her [autoimmune condition] vitiligo”, supermodel Winnie Harlow began creating her own skincare line, Cay Skin (cayskin.com). The company combines the best of both worlds – sun protection and skincare – to formulate products that nourish the skin while keeping those UV rays at bay. Next time you’re in the market for tanning oil, you might want to reach for Cay Skin’s SPF 45 version. It’ll leave you glowing and moisturized, but above all, protected.

Olamide Olowe & Claudia Teng – Topicals

Topicals was founded by Gen-Z entrepreneurs Olamide Olowe and Claudia Teng, both of whom decided to forego medical school after college and team up to build their own brand. Topicals treats skin concerns in style, but don’t be deceived by their candy colored packaging. Their treatments pack a punch, and were carefully developed due to Olowe and Teng’s personal experiences with skin conditions. According to a CNBC profile, Olowe grew up “with hyperpigmentation and post barbae folliculitis, a type of skin inflammation”. Similarly, Teng “spent her childhood in and out of doctor’s offices seeking treatment for her severe eczema”. If there’s anyone I would trust to create an effective skincare line, it’s two ambitious young women who have experienced severe skin conditions themselves.

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6 Books to Ignite Your Mind

5 Books to Ignite Your Mind | CARRIE ANN CONVERSATIONS

Ready for a book that’ll make you think? Look no further! With the influx of self-help gurus and thought leaders creating followings on social media, it can be difficult to discern who to trust, and who has the research to back up their ideas. All of the authors listed are professionals who research and teach for a living, and are super-stars in their respective fields. If you’ve exhausted Malcolm Gladwell’s catalogue, or are eager to learn something new, I guarantee you’ll love one of these picks.

1. Emotional Agility – Susan David, Phd.

Susan David is a Harvard Medical School psychologist. In “Emotional Agility” she dives into how we can better understand our thoughts, emotions, and patterns in order to “get unstuck, embrace change, and thrive in work and life” (susandavid.com). If you’re curious, David also has an active instagram account where she breaks down the ideas in her book in a digestible way. She’s also been a guest on Brené Brown’s podcast, as well as Dax Shepard’s Armchair Expert.

2. Sapiens: A Brief History of Humankind – Yuval Noah Harari

Yuval Noah Harari is a historian and philosopher. If you’ve ever wondered about the origin of the human species and how we evolved, this book is for you. It is an entertaining and extensive look into the journey of mankind. Look at it like a crash course in anthropologie, filled with tidbits you can keep in your back pocket for dinner parties.

3. Think Again – The Power of Knowing What You Don’t Know – Adam Grant

Adam Grant is an organizational psychologist and professor. He studies “the science of motivation, generosity, original thinking, and rethinking” (adamgrant.net). “Think Again” examines the importance of the ability to unlearn and relearn, and the possibilities that come from keeping an open mind. Grant also utilizes social media and podcasts to get his ideas out – if you love the book, check out his own podcast, WorkLife with Adam Grant.

4. The Power of Regret – How Looking Back Moves Us Forward – Daniel Pink

Daniel Pink is a New York Times Bestselling Author and former chief speech writer for Vice President Al Gore. His latest book, “The Power of Regret”, dives into the psychology and research behind how “we can transform our regrets in a positive force for working smarter and living better” (danpink.com). Pink takes a daunting topic that many people wouldn’t want to touch, and transforms it into a useful tool. If regret is something you’ve been struggling with, this might be the book for you!

5. Dopamine Nation – Finding Balance in the Age of Indulgence – Dr. Anna Lembke

Dr. Anna Lembke is a psychiatrist and Chief of the Stanford Addiction Medicinal Dual Diagnosis Clinic. In her New York Times best-seller, Lembke explores “why the relentless pursuit of pleasure leads to pain. Most important, she tells readers how to find the delicate balance between the two” (annalembke.com). Addiction surrounds us, and may be affecting your life more than you think. From social media to sugar, addiction takes many forms and Lembke has put the work in to figure out how to lead a more balanced life.

6. Atlas of the Heart – Mapping Meaningful Connection and the Language of Human Experience – Brené Brown

Brené Brown is a professor and researcher of emotions, shame, empathy, courage, and vulnerability. Her latest book, “Atlas of the Heart”, explores emotions that define the human experience, and how to make meaningful connections. If you can’t get enough of this book or want the movie version instead, check out Brown’s HBO Max series of the same name. It’s like a 5 episode Ted Talk.

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The Reality of Adult Acne & My Accutane Journey

The Reality of Adult Acne & My Accutane Journey | CARRIE ANN CONVERSATIONS

If you’re human, it’s likely that you’ve experienced acne at some point in your life. It’s almost impossible to escape high school and beyond without the clutches of acne grabbing ahold of your skin and self-esteem. Acne is by far the most common skin condition, affecting “up to 50 million Americans annually”, yet is something that can make you feel incredibly isolated (American Academy of Dermatology). It’s also a condition that many of us falsely equivocate solely with adolescence, even though acne can affect people into their 50s. I for one bought into this notion, and held onto the hope that once I hit my early 20s, my skin woes would be on the decline. I wasn’t expecting a miracle, but from everything I had heard there was no reason to believe that things wouldn’t improve. What I didn’t expect, however, was for my acne to get much worse.

Due to the myth that acne is simply a side effect of being a teenager, I felt the isolation that so many of us do when my breakouts became worse with age. I had already spent much of my youth agonizing over my skin and making frequent trips to the dermatologist. My main concern then was rosacea, a condition that causes the skin to flush and look red and inflamed. And of course, acne isn’t going to help with that. I started wearing foundation at twelve years old because my skin had become so red that kids at school would ask why I was so sunburned. Through all of this, I couldn’t wait for the day that adulthood would bring some relief.

It sounds so trivial, but studies have proven time and again that acne has psychological effects. According to the American Academy of Dermatology, “researchers have found in study after study that people with acne can also develop depression, anxiety, low self-esteem, decreased quality of life, and a feeling of being all alone”. These psychological effects have consequences in the real world, beyond the obvious decreased quality of life that they bring acne sufferers. Each year, lost productivity due to the inherent debilitating effects of acne amounts to hundreds of millions of dollars. Clearly, the narrative that acne is an adolescent problem is just plain wrong.

By the time I hit 25, my acne had turned cystic and was the worst it had ever been. At that point, I had tried just about everything. Prescription creams, antibiotics, retinoids, diet changes, stripping down my skincare routine to the basics, you name it. Some of it worked for short periods of time, or at least kept the worst of it at bay. But as soon as I thought the problem was under control, it would return with a vengeance.

I had hit my breaking point, and that’s when my dermatologist suggested it was time for isotretinoin, otherwise known as its former brand name, Accutane. I had never considered it as an option. Despite dealing with breakouts since my early teens, my impression with Accutane was that it was for only the most severe forms of acne. However, my doctor explained that since my acne was cystic and I had failed all other alternatives, it was actually a realistic option for me. I’d like to say that I was cautious and took my time in deciding to go on a powerful drug with heavy side effects, but I jumped at the opportunity. At that point, I was willing to try anything.

ACCUTANE – NOT FOR THE FAINT OF HEART

Accutane is a derivative of vitamin A that can cure acne by shrinking the oil glands in the skin. These sebaceous glands can get clogged and attract acne causing bacteria. For many people, it is a cure. Some may have to do a couple 4-6 month rounds of the drug, but generally, it is extremely effective in putting almost a complete stop to acne. There are a number of risks that come with taking Accutane, which are important to discuss with your doctor before starting the medication.

The Basics

  • For women, or females that can bear children, isotretinoin can cause severe birth defects. Due to this, it is mandatory that women use two forms of birth control and take monthly pregnancy tests. Before you even start your prescription, you have to have 2 negative pregnancy tests one month apart. So, don’t expect to get on the medication the day it’s prescribed. There’s no way around this 30 day waiting period.
  • In order to get your prescriptions each month, you’ll have to jump through a few hoops:
    • Schedule an appointment with your doctor.
    • Get bloodwork panel done (this is for your pregnancy test and to monitor your cholesterol, which can be affected by Accutane).
    • Take the iPledge online quiz after your appointment. iPledge is the pregnancy prevention program for Accutane. Both doctors, patients, and pharmacies are required to use it. Each month, after your doctor inputs your negative pregnancy test, you will have to take a short quiz that basically proves that you know the risks.
    • Pick up your prescription within a 7 day window. If you miss this window, you will have to take another pregnancy test.

The Side Effects

Accutane comes with a multitude of side effects that can range from pesky to downright debilitating. Of course, if your symptoms veer towards the latter, it’s important to check in with your doctor.

Common Side Effects (Mayo Clinic):

  • Bone or joint pain
  • Burning, redness, itching, or other signs of eye inflammation
  • Difficulty with moving
  • Nosebleeds
  • Scaling, redness, burning, pain, or other signs of inflammation of the lips
  • Skin infection or rash
  • Crusting of the skin
  • Difficulty in wearing contact lenses (may continue after medicine is stopped)
  • Dryness of the eyes (may continue after treatment is stopped)
  • Dryness of the mouth or nose
  • Dryness or itching of the skin
  • Headache (mild)
  • Increased sensitivity of the skin to sunlight
  • Peeling of the skin on palms of the hands or soles of the feet
  • Stomach upset
  • Thinning of the hair (may continue after treatment is stopped)

The Essentials

  • Moisturizer. The most common side effect of Accutane is extreme dryness. This was definitely true for me. Using a gentle, thick moisturizer on my face and body daily was essential, and did help to keep flakiness at bay. This is the moisturizer I swore by while on the medication – and let me tell you, it works. I got comments from people that it didn’t even look like I was on Accutane because my skin didn’t look flaky. I put it down to this wonderful cream.
  • Aquaphor. Sometimes thick creams just didn’t cut it, especially in the winter. I had patches of eczema pop up on my hands and arms at times when the weather was particularly cold and dry. Aquaphor was a saving grace for not only that, but my frequent nose bleeds. Yes, you read that correctly. I had to moisturize the insides of my nostrils daily, as well as use a humidifier.
  • Heavy duty balm / mask for your lips. Mine were constantly peeling and cracking, so I was constantly reapplying lip balms. Your average Chapstick isn’t going to cut it here. I used this one on the regular, and sometimes even layered them.

Dealing with these uncomfortable side effects was an easy trade off for me, and I’d do it again. It’s important to consider how Accutane will work with your daily life and routine before taking it. Since I had already exhausted all other resources, choosing to take the medication despite its risks was a no brainer. After I started seeing major results at around month four, I knew I had made the right decision. By the end of my 6 month treatment, I had experienced two months completely breakout free. I couldn’t remember the last time that had happened – it had certainly been well over a decade.

For me, Accutane was a miracle drug. I’m feeling more confident about my skin than ever, and am already wearing much less makeup. The mental burden of worrying and feeling “other” because of adult acne is real and shouldn’t be downplayed or ignored. Talk to your dermatologist if nothing has been working for you. You deserve to feel beautiful and confident in your own skin.

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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!

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Have You Lost Yourself to Emotional Manipulation?

What do you do when you’ve lost yourself? When you can no longer see the end of you and the beginning of someone else? When you’ve finally seen through the fog of exhaustion and turmoil and can’t recognize who you are? You know you have to break the cycle, but you have no clue where to start. It’s an incredibly scary and isolating thought, not knowing how to  free yourself from the grip of someone you once thought you loved. However, there’s a path in front of you leading you out of the storm, and all you have to do is take the first step.

THE WARNING SIGNS

You know something is wrong. You don’t recognize the person you once used to be. It is painful to think that you’ve fallen into someone else’s trap. You question yourself, and that’s understandable. So how do you know with certainty that it was someone else chipping away at your sense of self all along?

  • You’ve lost sight of your own personal goals
  • You feel emotionally numb
  • Your partner makes you feel crazy when you try to address problems, leading you to believe the problem is your fault (otherwise known as gaslighting)
  • You have lost touch with friends and other loved ones
  • You jump to meet your partner’s needs at the expense of your own
  • You walk on eggshells around your partner, and do anything to keep the peace
  • Your partner makes you question every decision you make
  • You are highly controlling of every other aspect of your life (even other people), because you have zero control of your personal life
  • You sacrifice opportunities that would lead to your own personal or professional growth
  • You often feel guilty about anything you say or do
  • Your partner withholds affection or disappears for periods of time
  • Your partner uses passive aggressive tactics to retaliate against perceived slights
  • Your relationship progressed very quickly, and went from one extreme (such as over the top expressions of love) to the other

HOW TO HEAL

Ask for professional help

Leaving an emotionally or physically abusive relationship is hard enough, and dealing with the aftershocks can be just as difficult. These types of relationships can lead to post traumatic stress disorder (PTSD), depression, anxiety, uncertainty, and an overall sense of fear (Psych Central). A therapist or psychiatrist can guide you through the process of recovery and provide support every step of the way.

Make a plan

Having a plan in place to handle triggers and possible unsafe situations can help to boost your sense of confidence and control over your recovery. A professional can aid in setting up a concrete plan for various problems that you may face.

Utilize your support system

It’s not uncommon for emotional or narcissistic abusers to alienate you from friends and family. In order to heal, it is important to reconnect with these people and lean on them for support (Verywellmind).

Show yourself love and prioritize self-care

Self-care and self-compassion are essential components of life in general, but particularly integral to putting the pieces of your sense of self back together. Take time to do things you love, have fun, and above all, rest.

Work diligently on your self-talk – it is NOT your fault

Emotional and narcissistic abusers are known for distorting reality, gaslighting, and eroding your self-confidence. You may have gotten into a pattern of guilt and harsh self-judgment, and it’s important to take that belief system apart. Reframing your self-talk is the first step to doing so.

Learn how to trust yourself and others again

Abusers can do a number on your radar for warning signs, which can lead to distrust of others (Cleveland Clinic). It will take time, but through therapy and educating yourself on the signs of manipulation, it is possible to trust again. Not only trust in future partners, but trust in yourself.

Finding yourself again after living in a manipulated reality is difficult, but worth the journey. Reach out, because there will be someone to grab your hand. Whether you know it or not, there are people in your life who love you and are waiting in the wings. Take that first step, and they’ll be there to pick you up until you’re strong enough to do it yourself.

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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.