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Holding Yourself Back

Tip: Look for a language that places you as a victim. “No one understands” or “always happens to me bad” is a red flag.

If you are thinking of yourself as a victim, take a deep breath and then make a step to improve your life. The best way to deal with self-doubt is to test your forehead on your forethoughts. Your brain will have a slight difference of observation as you confirm that your mind is capable and having checked your doubts will develop your mind.

You cannot expect to know everything about yourself when you don’t try. If you think of yourself as an expert in something, it’s easy to assume that you know everything. You have to be open to change. Decluttering your mind opens you up to that change and to new possibilities. You can learn from others’ and your mistakes and make better decisions for yourself. It’s a good idea to keep your mind free of all the things you don’t need and just focus on what you do need to be content with life.

These are some suggestions helping to get rid of any clutter in your mind that may be holding you back. If you are not sure where to start, try these tips:

  1. Find a place that feels comfortable so you can be opened to change and find an intention.
  2. Find someone who has been there before and knows how to deal with it.
  3. Take some time to think about what you want out of life and then find a way to make it happen.
  4. Find a hobby that makes you happy and doesn’t require much effort. This is a great way to keep yourself busy while also keeping your mind clear and focused.
  5. Do something that makes you feel good about yourself and your work even if it’s just for a few minutes.
  6. Take a walk around your neighborhood or park.
  7. Find a quiet spot in your house where you can sit and meditate.
  8. Write down all the things you need to do, and list them on a piece of paper in order of importance.
  9. Get rid of anything that distracts you from your work-related tasks by being mindful of the actions you take before you start your work. You will be surprised just how much mess you have in your mind before you even begin an important task.

How do you protect your mind? Find your intention or purpose for your moment or day. Focus on what needs to be done to help get some of the load off your mind. The intention is an integral part of your life, and we all need to be aware of what it’s doing to us.

When you’re in a mental state of chaos, there is no way out but through the mind. If you want to get rid of clutter, then stop thinking about it and start focusing on the present moment or your intention. Don’t think about how much time you have left or if you can’t get it done. Just do it.

This will help you feel more at peace with yourself and your surroundings. I’m sure you’ve heard this before: ” the only thing that matters is what happens next. So make the most of it! Don’t worry about tomorrow, just live now!”.

If we will focus on how we use our self to organize your thoughts and create a life of mindfulness and relaxation, peace, peace, and freedom.

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Anxiety is a Reasonable Response, but…

Anxiety is a reasonable response to stress. However, the brain can backfire and cause a person to wage war on their thought processes. It’s not something that can be cured by medication or surgery. It doesn’t mean that you should stop seeking treatment.

Most people are alarmed before important events, such as significant tests, business presentations, or the first day of a new routine. However, fear is a disease that causes people to fear, terror, and torture. If these treatments do not, these disorders significantly reduce productivity and reduce the quality of life.

General causes of anxiety disorders; Daily and daily life events, at least six months of chronic, recurring events; The hardest shows almost always, but it is very few. Symptoms of fatigue, irritability, muscular tightening, headaches, nausea, are all symptoms of anxiety disorder. They can be mild or severe, depending on how much time has passed since the onset of symptoms. Some people have more than one sign, while others may have multiple symptoms.

How do I know if you entered a mature anxiety zone? Anxiety disorders are excessive in this situation and are characterized by severe, persistent concerns that remarkably avoid situations causing anxiety.

These symptoms cause pain, impair daily functions, and occur over a long period. For example, a person who needs to go home from work for several consecutive days because of a panic attack may have an anxiety disorder. Different evidence-based treatments are most effective against different anxiety disorders. For example, people with panic disorder may benefit from contact therapy, but women with social phobia are most often treated with cognitive behavioral therapy (CBT).

However, there are some things you can do to reduce your anxiety.

You can:
· take a deep breath in and out of the mouth. This will help calm down your body and mind.
· try to relax your muscles and joints.
· drink plenty of water, especially before bed.
· take a cold shower to relieve your anxiety.

Knowing the basics of your mind is the key to reducing its effectiveness. Anxiety is often associated with fears that are often hidden from reality. Judgments can be cloudy, and you may not get the desired results because of the skewed decision. I know I have done this hundred of times in my life.

How do you know if your daily anxiety has crossed the barrier? This is not easy. There are various types of anxiety, such as panic attacks, phobia, and social anxiety.

You have to take action.

If you or someone you know has anxiety symptoms, consult a clinician to help determine if the symptoms are due to an anxiety symptom, a medical condition, or both. Often the next step in treating anxiety disorders is to refer them to mental health professionals such as psychiatrists, psychologists, social workers, and counselors.

The difference between the official diagnosis and “normal” anxiety is not always clear. (Amanda MacMillan / Health.com., May. 2017)

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Three Ways to Declutter Your Mind

In our insane and restless living that we call life, it is necessary to recognize some time to declutter your mind. A clear mind is just as important as a clean home. The better awareness we have of ourselves, the better our relationship with the universe will be for us.

I am not an expert in the matter, but my anxiety and depression can leave me in a cluster-F of words and understanding that have no significant meaning. Here are three things that I do to help with the mental declutter so I can focus on my tasks and simple get through my days.

One: Journal
Taking the time to journal every day has thoughtfully presented a significant difference in my life. I used it in the morning, night or whenever I just feel stuck.

In the morning, I have made it part of my routine to pause and record appreciation of the world or events around me. I write down affirmations and say them in my prayers. By just getting
everything that’s in my mind out on paper makes those appreciative moments seem real. It also helps when I am feeling low. When I have the motivation to look at the prior gratitudes, I can see that I am content with things and I can get to that moment of contentment again.

Two: Meditation
Being able to pause and take time just to be mindful allows me to slow down and pull away from the stress. I can just breathe. It can make a big difference in my perspective. I like to use guided meditations that I can easily find on YouTube. I also want to stare at a wall or at someone’s shoes on the subway and do a mental swipe left and right to help catch up with the fast pace of life.

Just taking a moment to slow down your breath can be so satisfying when we get so wrapped up from going to task to task and activity to activity.

Three: Walking
Getting out and taking a walk has been an invaluable means for me to reconnect, reset and pull away from the craziness of the world. I leave my cellphone home or in my bag and take in nature and the events happening around me. For me, this activity is so simple to do but can really get my our of my head in a matter of minutes.

These are three simple ideas on how I try to declutter my mind. I hope you use them in your practice and hopefully find them useful. If you have any suggestions or tactics you use to help clear your head, just let me know.

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Patterns, Depression, Anxiety and Coping with Life

This blog is just a free following piece about my day and feelings. I am sure it will be riddled with a ton of grammar mistakes, but that is my natural state of being. I am completely imperfect.

I have a lot of catching up to do in my life, including this blog. I have been struggling a little bit with depression and anxiety. I get triggered a little easier these days.

I don’t know how to explain these triggers as I get older. My life has become too simple but all so complicated. I don’t have a passion for many things anymore. I don’t know if it’s depression or anxiety and being accustomed to the numbness, but it’s there. It hurts not to feel.

I do have issues with understanding emotions ever since I was a kid, so I learned to pick up patterns. If a,b,c happens, then d,e,f will follow. I have had a perfect system and could predict other’s emotions. My goal with this technique was to keep others calm and collected, so they do not become unpredictable.

I am at a point that I have no idea what system to use. So much has happened because I have predicted the outcome very wrong. I also have foresight but not for the little things. As some people get older, they pay attention to things at don’t matter and get angry if material items are not just right.

Why?

I try to open a conversation to understand what is going on.

Why does this matter?

For me, it is to understand the emotions behind the grievance so I may not do it again or can have that critical conversation to better the relationship.

I do come off as cold.

I am not cold. If I don’t understand, and if the willingness to not be open isn’t there, I freeze. I am frozen. I can’t have a conversation with someone who judges without justification or at least a little more insight into why they are the way. I don’t see the point of exposing myself to things that can hurt.

So, what about today. I am writing this freely in hopes to understand why I am so disconnected with everyone at the moment.

I can recognize this trend a little bit.

The past few months have been rough. I have been stalked, shamed, and dismissed.

These are real things, and I am trying to cope with the hurt.

How am I getting out of this cycle?

I am open to my thoughts and concerns. I meditate and breathe. I distract myself with life. Those in between moments of breathing do make me realize things aren’t so bad.

I am talking, despite having the lack and desire. I only hope that these pockets will open me to people, real emotions, and life again.

I pray.
I live.
I hope.
I do.
I am.

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Loneliness, The Fear of Being Hurt

One of scariest feelings is loneliness. Thinking that people do not get you can paralyze your life and dissolve your laughter.
Loneliness prevents you from talking out your problems with others and gives you a false sense of security that you are safe.

This false sense of security most likely happened because you were hurt deeply by someone or something. Being alone is the great escape as it prevents more hurt from entering your soul. However, it doesn’t help. It’s a trap. It makes you replay the betrayal over and over again until what was a real memory becomes morphed with a negative belief. You relive every moment in every situation that reminds you of that hurt. You live in the past trying to get through the present with eyes shut. The future will always be dark until we can open our eyes.

How do we get past this?

It seems to be everywhere, and some have it worse than others, while others are never alone. It’s easier said than done, and I don’t know if it can be fixed…so my depression and anxiety would like me to believe.

When I am down, I feel most alone. I am ashamed of myself and what I am thinking. It can be an awful mess, and I have to be mindful of “waiting it out” until I can see a spark of light. These moments of light have become frequent, but it can be quickly turned off if I am not careful.

During these fragmented moments, I have filled it with patches of hope. It is a point that wants to see the world and remind me that there are people out there. Some that may want to help me or acknowledge me. I get scared with even thinking of this. It’s the fear of hurt that keeps people and thoughts away.

One thought: there are people out there. They do not want to hurt me, and therefore I am honestly never alone. There is so much out in the world, and there is so much potential to not to be alone.

Fear is not immoral it exposes your vulnerabilities so you can respond. Feeling lonely is profound, and for some, including me, it takes more than an enchanting sentence to open one’s eyes. However, I do believe that they can be open, just maybe a little slow and with a bit of more evidence that can only come when allowed to those fragments of light in your mind. You slowly start to see that perhaps you are not alone.

Maybe the people whom you wished to be there aren’t the people you need. Perhaps it is the other person, the person who stands by and waits for your light because they tried a million times to show you. The lessons are there, but we need to be open to being fearless. We would not exist if there weren’t people who cared. Who took care of us when we couldn’t. Those are the people who are there. Those are the people waiting, even if you can’t see them yet.

More importantly, when you do see that you are not alone, it allows you to create memories and experience trust. You can never really get rid of bad experiences, but creating new ones will help ease the bitterness and fear.

It’s a journey that I am always on, but I do believe you can become the best version of you when fear being hurt is closed.

#Loneliness #CBT #lonelinesskills #lonelinessve #lonelinessevenwhenaroundpeople #lonelinessisablessing #loneliness #depression #anxiety #suicide #lonely #lifesucks #therapy #sad #fear #insecurity #hurt #mentalhealth #youtube #livenow #dark

Banana Bread Featured

Yummy Banana Breakfast Bread

I had some time to spare and a few ripe bananas. I thought I would share the recipe that I use when making banana bread. It is super easy and is a great snack or part of your breakfast.

Whenever I get overwhelmed or need to focus, I find cooking does that for me. I loved cooking since I was tiny and experimented with all kinds of ingredients to feed my brothers and sisters. Sometimes the food came out fantastic and other times….well, not so much.

There is actually a movement for this type of therapy, which I will reference below that states:

Cooking and baking are pursuits that fit a type of therapy known as behavioral activation. The goal is to alleviate depression by boosting positive activity, increasing goal-oriented behavior and curbing procrastination and passivity.

If the activity is defined as personally rewarding or giving a sense of accomplishment or pleasure, or even seeing the joy of that pumpkin bread with chocolate chips making someone else happy, then it could improve a sense of well-being,” says Jacqueline Gollan, associate professor of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine in Chicago.”

So, if you need a pick me up, please try this recipe.

Dry Ingredients:
3/4 teaspoon salt
2 teaspoon cinnamon
1/2 cup white sugar & 1/4 cup of brown sugar
1 1/3 cups all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon baking soda

Wet Ingredients:
4 ripe bananas
5 tablespoons unsalted butter, softened
3 eggs, room temperature

  1. Preheat oven to 350 F
  2. To a large mixing bowl add, all-purpose flour, sugar, baking powder, baking soda, salt, and cinnamon
  3. Combine and blend well together and set aside
  4. In a separate mixing bowl, add 4 very ripe bananas and mash well with a fork until it looks like paste
  5. Add butter and room temperature eggs and combine all together with a fork until it is well-mixed.
  6. Combine wet and dry ingredients together and mix well
  7. To a greased loaf pan or use parchment paper (it’s up to you)
  8. Pour batter into pan
  9. Distribute evenly and press down on the mixture to remove any air bubbles
  10. Bake for 40-50 min (test with a toothpick around 40 min and it comes out cleanly, remove)
  11. Let cool on a wire rack

Eat and Enjoy!

What’s your favorite breakfast recipe? Do you enjoy cooking?

Please let me know.

A Road to Mental Health Through the Kitchen: https://www.wsj.com/articles/a-road-to-mental-health-through-the-kitchen-1418059204

#bananabreadrecipe #bananabread #banana #sundaybaking #baking #nondietapproach #bakingrecipes #bananarecipes #nondiet #bananabreas #therapy #depression #selfove

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A Simple Exercise in Gratitude

I am no stranger to anxiety and depression. I have suffered from it for most of my life. Nowadays, I am a little open-minded to the possibility that I can change my mood or at least the view of my day by doing a simple exercise.

It seems that in today’s world, being negative is sort of taking over. There seems to be more and more things that are not acceptable, and there are other things that are acceptable but entirely unattainable for the average person. So, I hope this practice can help you and your outlook.

This exercise is designed to help you think more positively and hopefully be able to help you deal with the negative things a little bit better. It sounds easy, but can be challenging for those stuck in a depressed or anxious state.

You just start by creating a gratitude list each day.

Each day, write down the things that you appreciate in life. You may start off great, but you’ll have a day when nothing seems excellent. That’s where your mind is going to kick in and will help you find the appreciation of the smaller things.

An example for me would be the love of my family, the support of my friends, having a home, and the ability to eat good food. In a few days, it may be harder, so I have to start to look at my current surroundings like, my dog under my foot as I type or this warm cup of coffee that tastes amazing. By consistently practicing this, it helps make me feel good and helps to set up my day a little bit better.

Now you might think that sounds weird, especially if you are currently anxious or depressed, but that’s kind of how it works. I really have started to appreciate the tiny little things. It gives me a moment to get out of my head or opens me up to get help.

It does help me to think more positively and to really start appreciating everything in my life. When you are in a mood, the negative thoughts are a lot more powerful than positive ones. It’s so easy to think of something negative. This exercise, allows your mind to tell your brain, “Ok, you do not like it but, here at least there is something positive in the situation.” You want to keep trying to put these positive thoughts into your mind until they start to become second nature in your daily practice.

I wanted to share this little exercise because it seems to help me. It does take time and patience, but try not to be hard on yourself. Gratitude is something most of us don’t practice because we are stuck in the past or future of being without. This exercise allows me to pay attention to the moment and can help me change my thoughts. I hope it does the same for you.

What kind of practices do you do to help change your mood?

#gratitude #love #life #peace #grateful #happiness #blessed #joy #meditation #motivation #yoga #inspiration #nature #family #happy #selflove #positivevibes #thankful #spirituality #fitness #believe #faith #mindfulness #goodvibes #travel #energy #bhfyp #depression #anxiety #needhelp #tips #gradtitudelist