8 Best Nutrients for Improving Your Mental Health

8 Best Nutrients for Improving Your Mental Health

It can be very annoying when people tell you that exercise and diet will cure your anxiety and depression. I’ve been there and I have felt the frustration. But I also have personal experience with changing my diet (and exercise routine) to better my mental health and let me tell you – IT WORKS WONDERS. That’s why I have compiled a list of the best foods and nutrients for your mental health!

Your Body Has Influence on Your Mind

Before we get into things, I want to talk about why what you put into your body is so powerful.

I’m coming out with another article soon about the connection between your mental, physical, and emotional health, but I’ll tell you the gist of it now: you have to care for all aspects of your wellness to feel well. So if you want to feel mentally well, you must also try to feel physically well as well. (Am I saying well too much?)

WELL, I want to tell you that I have been puzzled in the past about why I was so anxious and lethargic all the time. Yes it was partially because I was under a lot of stress, and I am naturally predisposed to anxiety, but I also was treating my body like sh*t! (See picture below for how tired I felt)

Your brain is a part of your body as much as any other organ, and to help it work at its best, you need to fuel it properly and not just feed it chips, pizza, and coffee, and leftover candy that you found on your floor like some people do (not me though… )

So anyway, enough about my friend (definitely not me), let’s get into the nutrients that are amazing for your mental health!

1. B-vitamins

More specifically: folate (B9), Thiamine (B6), and Cobolamin (B12). These bad B(oy)s are feel good boosters and something that vegetarians and vegans are typically lacking in!

The best sources of B vitamins are beef, eggs, liver, seafood (oysters and clams), and dairy products.

You can also find them in legumes, leafy greens, seeds, and nutritional yeast!

 

2. Omega 3s

There is tons of research on why Omega 3 fatty acids are great for your brain and your heart. They are a good fat and they help in keeping your cells and neurons in tip top shape.

The best sources are oily fish, such as salmon, mackerel, tuna, and sardines. You can also find it in nuts and seeds, such as flaxseed, chia seeds, and walnuts.

There are also supplements that can help too if you need an extra dose.

3. Magnesium

Magnesium is excellent for reducing anxiety because it is a relaxant. It reduces tension in your muscles, and with less tension in the body, your mind will start to feel less tense as (think mind-body connection).

Sources of magnesium are green leafy vegetables, vegetables in general, fruit, legumes, and seafood.

4. Potassium

Potassium is another vitamin on the list of antidepressant nutrients and you can find it in oranges, cantaloupe, honeydew, apricots, prunes, cooked, spinach, cooked broccoli, and, as we all know, bananas.

5. Iron

Iron is an important nutrient for maintaining energy levels. People with iron deficiency typically feel lethargic which can contribute to feeling unwell. 

You can also get too much iron, which can also be bad for your health. It’s always good to check with a doctor to see if you need extra iron, however when just eating a moderate amount of foods that contain some iron, you are unlikely to have too much.

Foods that contain iron are red meat, beans and lentils, tofu, baked potato, cashews, greens, and enriched foods.

6. Selenium

Now I’ve gotten to the point where I’m going to stop talking about why the nutrient is good for you and just give you some sources.

Selenium can be found in brazil nuts, fish, ham, pork, and beef.

7. Zinc

Zinc can be found in meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains.

8. Vitamin A

Vitamin A can be found in spinach, sweet potato, carrots, beef liver, and cantaloupe.

The Bottom Line

Basically, after writing this and doing tons of research, the general consensus is that if you eat a balanced diet of whole foods and limit the amount of processed food you eat (or follow the Mediterranean, which has been speculated to be the best diet for mental health), your overall wellness (and mental wellness) will be much better.

You will have more energy and higher mental resilience and will therefore be able to better handle stressful situations and uncomfortable emotions.

Physical Health = Mental Health

As I mentioned at the beginning of the article, your mental wellness is dependant on your overall wellness. This means that you need to take care of all aspects of your health: mental, physical, and emotional. This means that you need to take care of your body and you also need to take care of your thoughts and emotions.

This is both a simple and complex process. On one hand, it can be very simple to take care of your wellness: eat well and exercise, focus on creating better thought patterns, and learn healthy ways to deal with your emotions.

Diving Deeper

In order to manage all aspects of your wellness, things can get complicated. It’s hard to know what works best for each individual since we are all special, unique snowflakes.

That’s why I have created a full e-course: Design Your Anxiety-Free Life outlining everything you need to know to start working on your overall wellness through self-care, self-reflection, and by tracking what works and doesn’t work for you. It outlines the steps that I took to recover from OCD, GAD, and panic attacks and it also includes proven techniques used by therapists. It’s not a replacement for therapy or medication by any means, but it is a way to understand what works for you and keep you on track with your general self-care (because it can be so hard to do helpful things for yourself when you feel like crap).

It’s super extensive and you can get the details here and if you want to get a sneak peek, you can check out my free self-care for the anxious mind handbook here or you can sign up for it just below.

It contains a sample meal plan, journal exercises, relaxation techniques and much more!

It’s a great first step in helping you care for yourself in a way that works for you and start understanding your mental health in a holistic and manageable way.

Sagesse ("Say Jess")

Sagesse ("Say Jess")

Owner of Mindaya

Hey guys, it’s Sagesse – the face behind website! I’m dedicated to helping you find freedom your anxiety and overcome the mental obstacles that are standing in the way of your best life!

How to Use Stream of Consciousness Journaling: 7 Tips to Start Clearing Your Mind

How to Use Stream of Consciousness Journaling: 7 Tips to Start Clearing Your Mind

Picture this:

It’s Saturday morning.You wake up with a beam of sunlight pouring into your room and birds singing outside your window. It seems like the perfect morning. But something’s not quite right. Despite the sun, the birds, and the weekend vibes, something’s just…off.

You don’t feel relaxed. You feel overwhelmed. There are a gazillion things rushing through your mind – I have to buy groceries. When’s that assignment due? I really should clean the bathroom. The job application deadline is tomorrow. I need to get started on that. Will I have time practice guitar? I haven’t practiced in ages. Maybe I’m no good at guitar. Maybe I should quit. I can’t quit! When do I get paid? The more you think, the more anxious you get. No wonder you’re not feeling the Saturday morning vibes – your mind is going crazy!

When your thoughts are running a hundred miles an hour, it’s easy to feel confused. And when you feel confused, you lose sight of what really matters, and how you really feel. That’s where stream of consciousness journaling comes in.

What is “Stream of Consciousness Journaling”?

Stream of consciousness journaling is a method of journaling that involves writing down your thoughts as they come to you. No proofreading. No overthinking. Just transcribing every thought that pops into your head down on paper.

In stream of consciousness journaling, the magic happens in the messiness. When you stop censoring your thoughts and instead let them come to the page organically, what you’re really doing is allowing yourself to communicate with your inner voice, your intuition, your soul. The part of you that has all the answers. The part of you that’s unclouded by stress, anxiety, and ego.

It will Help You Understand Your Mind

Stream of consciousness journaling has a tendency to bring to the surface problematic thinking patterns, to uncover fears you didn’t know you had, and insights you didn’t know you needed. Thoughts that come from the depths tend to be the most profound, and the most necessary.

So if you’re ready to push past the distractions and delve deep to discover what’s really important to you, here are my 7 most helpful tips on stream of consciousness journaling:

1. Journal in the morning – Our thoughts tend to be the most chaotic and muddled when we first wake up. By writing in the morning, you’re sifting through all that chaos straight away, leaving you with a clear, focused mind for the rest of the day.

2. Don’t force anything – Be true to your thoughts. Stream of consciousness journaling should never feel contrived. It may not be enlightening, it may not be earth-shattering, it very well may be “I’m so tired, I don’t know what to write”. If that’s what you’re thinking, write it down.

3. Be patient – Don’t give up if you don’t get an ‘aha’ moment straight away. If you continue with it every day, your intuition will take you where you need to go. You know just as well as I know that all good things take time.

4. Forget the rules – Throw any concerns you have about spelling and grammar out the window. The point isn’t to create publish-worthy prose, the point is to let your soul take control (your soul doesn’t care about ‘you’re’ vs ‘your’).

5. Be specific – Your journal is no place for cautious generalities. Pin-point as much as you can – specific names, feelings, emotions, events. This is for your eyes only, so don’t shy away from writing precisely and explicitly.

6. Write by hand – Writing by hand in a physical journal rather than on your computer slows you down and keeps the intuitive part of your brain engaged. Your keyboard is far too linear for this type of writing.

7. Allow for jumps – Our thoughts can sometimes be quite sporadic, and that’s okay. If at one point you’re writing about your dog, which then reminds you about that movie you saw last night, which then reminds you about a dream you had one time – let yourself go there. No need for tidy transitions.

You have the tips, you have your journal, and you have your pencil. All that’s left for you to do?

Let it flow!

Natalie Burns-Holland

Natalie Burns-Holland

Content Creator at Mindaya

Natalie is a freelance writer living in Edinburgh, Scotland.
Starting a Bullet Journal – For Beginners: A Step-by-step guide

Starting a Bullet Journal – For Beginners: A Step-by-step guide

If you are reading this, then you are probably looking to start a bullet journal. And if I had to guess, you might be a bit overwhelmed by all of the ideas and possibilities out there for starting a journal. I know I was. That’s why I thought I would write about the best and most straightforward way to start your bullet journal.

If you don’t know what a bullet journal is, I have one question for you: do you live under a rock?

I feel like everywhere I look (well on the internet), there is somebody talking about bullet journaling. This is with good reason because bullet journals are an incredible tool to organize your mind, life, work, hobbies, and even your mental and physical health.

But, like I said, it can be overwhelming. That’s why I’m going to give you a step-by-step, quick and easy guide to bullet journaling for beginners, so that you can start to reap the benefits of this awesome tool as soon as possible!

*Disclaimer: This post may contain some affiliate links, but there’s so additional cost to you! And it’ll help support my blog and allow me to provide free, awesome content!

Step 1: Figure out what you want to include in your bullet journal

First of all, you should decide if you want your bullet journal to be mainly professional, personal/hobby related, or health and wellness related. It could definitely be all 3, but sometimes it is nice to maybe have two bullet journals.

For example, you could have your health and wellness journal next to your bed, so you can use it in the morning and at night. Then you could have your professional one at your desk/at work.

There are endless amounts of topics; I have narrowed down a few in the following image. Again, this part might be a bit overwhelming but I would start by focusing on 3 main topics that you would like to include/track in your journal.

Step 2: Decide on your date format.

A problem that I have always found with store-bought planners is that they never have the format I want. Personally, I like to have a monthly view right next to my weekly views for that month. Also, sometimes it’s nice to have a yearly view somewhere, just to give a high-level overview. And when you are tracking your food or exercise for example, it’s nice to have daily pages for that.

A bonus of having a bullet journal is that you can change it as you figure out what works for you, so you can just start out with a weekly view + some daily views, but you can change it later if you find that you don’t use the daily views as much.

Step 3: Add your index page

This was something that I was missing for a while, and before I used one, I found that my bullet journal was a bit scattered and I was worried about messing it up or adding certain pages where they didn’t quite fit.

All these problems go away when you have an index page! An index page allows you to put pages in wherever you please, because you can just refer back to your index page!

This brings up part 2; it is a good idea to number your pages. It is slightly tedious, but it will definitely pay off in the end.

This also solves a common issue that may come up, which is when you fill up an ideas page, for example, that you want to continue it on another page that is further down in your journal. Well, you can just add that second page number into your index, and if you want, you can even add that to the original ideas page itself, so that you can remind yourself of it.

Step 4: Adding the bells and whistles

There are a lot of cool extras that you can add to your bullet journal to really spice it up. But again, the amount of options can be extremely overwhelming.

These extra bells and whistles I’m talking about are the fancy designs, creative mood trackers, a cover page (if you dare!), and signifiers (what does that even mean?! Don’t worry; I’ll get to it in a second).

There are probably a lot of other fancy things you can add, but I think it’s all a little too much. You can totally do them and get as creative as you want, but I want this to be more for the sake of functionality. So for now I’ll just stick to the points I mentioned and how you can make the most of them.

Fancy Designs

This one is self-explanatory, but it is something that can be a bit intimidating when you look at the amazing works of art that are on the internet. I would just say, that you should do what will please you – maybe do some flowers in the corners of your pages or add a page dedicated just to doodling! Make it what you want and don’t get caught up trying to make it perfect!

Cover page

This is another very intimidating part of starting any journal, especially in a notebook that you love and don’t want to ruin! I’d say to either leave the first page blank, or just write something simple. Mine just says “Sagesse’s Productivity Bullet Journal”. Simple, but effective.

Creative Mood Trackers

Mood trackers are a great way to analyze your mental wellbeing – which is so important! And, if you are tracking other things you are doing each day, you can see how your day-to-day activities impact your mood and mental health.

Using mood trackers is an INCREDIBLE way to start optimizing your wellbeing and productivity, and you can just start by writing your mood of the day in your monthly planner. You can also get more creative and have little drawings that correspond to a day of the month and then colour code them according to your mood, to gt a visual representation of your mood throughout the month!

Signifiers

Now what are these?! I don’t know if these are universally called signifiers, but they are basically little symbols that you can use to sort out the information that you put into your

(Take my own pictures for these posts)

Step 5: Pick your journal and use it!

There are so many journals to choose from, but I have a few suggestions for types of journals to buy.

Grid paper: The journal I currently use has grid lines on it, which I really like because it helps me space out everything nicely. It’s also great if you are going to draw boxes, weekly/monthly calendars, etc.

Blank journal: This is great if you are more artistic. You have a blank canvas and you can make your journal into whatever you’d like it to be!

Regular ol’ lined journal: Uhhh boring! Just kidding, this is just the classic journal, but I actually find that the lines are a bit too restricting for my taste. I like to be free or at least have the grid to compensate for my less than perfect ability to draw straight lines and boxes!

I like the journals from MUJI (that’s where I got mine), a lot of them are made from recycled material which is really nice. They’re all very simple and you can stock up on multiple for when you start on your next bullet journal.

As for the cuter, more fun journals, I would suggest chapters or indigo. They always have cute journals and they frequently have good sales on older journals!

Here are some other journals that you can easily order from amazon!

Extra step: Make sure you use your journal!

You’re not going to gain anything from your journal if you don’t use it consistently – so make it a habit to start using it. Keep it next to your bed or on your desk and use it when you get up or as soon as you get to work. Or use it at the end of the day as a reflection tool!

Happy bullet journaling!

If you want some extra help with organizing your life, you should check out my Dream Life Goal Planner. It has journal prompts to help you figure out what you truly want and it has goal planning tips and templates to help you get on your way to living your best and most authentic life!

Sagesse ("Say Jess")

Sagesse ("Say Jess")

Owner of Mindaya

Hey guys, it’s Sagesse – the face behind website! I’m dedicated to helping you find freedom your anxiety and overcome the mental obstacles that are standing in the way of your best life!
21 Mental Health Bullet Journal Ideas to Help You Relieve Anxiety Fast!

21 Mental Health Bullet Journal Ideas to Help You Relieve Anxiety Fast!

For the past few years, I have been experimenting with ways to relieve anxiety quickly when you feel your mind starting to spiral. And honestly, I have been quite unsuccessful because when you are in an anxious mindset, you can’t think rationally and then all of the methods you have sort of go out the window!

So I started to realize that what really needs to happen is:

1. prevention (by exercising, eating properly, reducing stress) and

2. Creating the proper habits that will help you do #1 and also get you in the habit of doing your go-to mental health rituals that help reduce stress and anxiety.

I find that creating good habits is absolutely essential for your mental health. Which is why I have created some awesome worksheets that will help you to create the right habits that will put you on track to reaching your mental wellness goals. You can get it here!

Another great way to do this is to start a mental health bullet journal! If you get into the habit of using a journal every day, it will become a habit for you to use it even when you are anxious.

This can be really versatile and you can include so many of your mental health tools in your bullet journal. I have compiled a list that you can start to use right away that will help you to reduce anxiety and put a smile on your face if you are in need of a mental boost!

Start a gratitude list

Every day, write down at least one thing that you are grateful for. Super simple, but it will help you get into a habit of thinking in a more positive way.

Things you love

Another great way to start thinking more positively.

The great thing about a bullet journal is that you can keep it with you and then when inspiration strikes and you remember something that you really love, you can just add it to the list!

Podcast List

You can even organize this into categories, such as inspiring and uplifting ones, or podcasts with lots of helpful information.

Mood Tracker

This is something that I truly believe that everyone should do.

There are so many small things that we do on an everyday basis that could affect our mental health and wellbeing, but we just don’t notice!

It can be hard to track everything to see how it affects your mood, but you can at least keep track of some important mental health factors:

  • number of hours of sleep
  • glasses of water
  • amount of exercise
  • what you ate
  • people you talked to

Thought Sorting Exercise

This type of page can be extremely helpful with your mental health. Basically, it is a template that allows you to write down an anxious thought and then analyze it.

If you add something like this to your bullet journal and you start using it regularly, it can become a habit to start analyzing and reframing your thoughts.

Brain dump page

Even though bullet journals are usually all about structure, it can be good to have a page every once in a while that you can just let it all out.

This can be really helpful when you are feeling anxious or just feel like you have too much on your mind!

Goals List

This can be an awesome tool for your mental health! You can actually use this in two ways:

  1. For your mental wellness goals. For example, your goal could be to meditate every day for 1 week or try to catch yourself when you’re thinking negatively.
  2. For your awesome life goals. Give yourself something to be excited about and work towards. This will give you the incentive to work towards your other mental wellness goals because having your mental health in check will help you even more towards your other life goals!

For some more goal setting help, check out my article on how to make a goal plan.

 

Best Memories

When you are having a bad day, it can be truly amazing to have something to look at to reminisce in the good times and remind yourself that you can have similar awesome experiences again soon!

Favourite Songs

Have a go-to list of songs that make you feel amazing and that can pull you out of a funk (or put you into a funk if you catch my drift!).

To-Do List

Less fun than some of the other ideas, but a to-do list can work wonders for your mental health. If you are stress and feel like you have so many things to do that are weighing you down, you can write them down and already you will start to feel better!

Daily Schedule

Writing your pressing tasks down with a schedule will help you realize that it is manageable and then you can schedule in some fun rewards for getting all your stuff done!

You can add in your self-care routine and exercise/healthy meals as well so that you start feeling like your best self!

Inspiring Quotes

When you find a great quote that inspires you or eases your anxiety, add it to the list!
Here are some quotes that inspire me!

“A ship is always safe at shore, but that is not what ships are for”

“Don’t trust your fears, they don’t know your strengths”

Healthy Meal Ideas

Your mental health starts with your physical health, so if you start having go-to meals that are low in sugar and have good fats and omega-3s then you will start feeling a lot better!

Ted Talk List

Get a list of your favourite inspiring/uplifting/informative ted talks or videos to use as a reminder when you are feeling down.

Positive Mantra

This is probably one of my favourite things to have in my bullet journal. If you write an intentional mantra, you can use it to start off your day in a way that sets you up for success.

I have a post on writing a mantra that you can check out here.

Important Principles to Remember

This is sort of similar to the mantra because it is a page that will remind of important ideas that you need to remember.

For example, I like to remind myself to find the fun in every day/situation BUT when I’m having a bad day, I often forget that, so it’s nice to have a page to go to that will remind me.

Some other good mental health principles to remember:

– To stop worrying about the future – embrace the present moment, because it’s all you have
– Exercise every day. (Simple but I often forget, even though this is the biggest factor that contributes to my mental wellness)

Exercise Log

One of THE BEST things you can do for your mental health is to exercise regularly. I’m talking pretty much every day.

I think that high-intensity exercises are great if you do them 2-3 times per week and if you do at least something for the other days of the week, such as walking or yoga. At least get out for a walk once a day, I guarantee you will feel a difference in your mental health. (And then keep track of it in your exercise log and you can combine this with your mood tracker!)

Social Media Time Tracker

This is another log that you can combine with a mood tracker. Also just track it to see how much time you waste where you could be using that time for doing work or just relaxing and taking care of yourself.

Netflix Time Tracker

Basically the same as above, but if you are anything like me, you spend a LOT more time on Netflix – especially when a new season of your fav show comes out!

 

Positive affirmations

This is a great place to write something positive about yourself every day. And when you don’t have anything positive to say, you can look back on the page and read the affirmations you have written.

 

Self-Talk Log

This is something that requires more self-reflection, but it will help exercise your self-awareness for negative behaviour. We tend to not realize how often we actually talk very negatively towards ourselves, whether we do this outwardly to people or in our minds.

Trying to keep track of this will not only help you realize how often you might actually participate in negative self-talk, it will also help you see how it affects your mood and you can start working on fixing it.

Try this one out and you will definitely see some amazing benefits!

If you want a little more journaling help, I have some journaling exercises for mental health as part of my anxiety handbook that you can get for free below!

Journaling for self love when you find it hard to love yourself.

Journaling for self love when you find it hard to love yourself.

Journaling for self love, and really anything related to self love for that matter, can feel very awkward.

It seems weird to give ourselves tons of compliments and maybe slightly forced. And it shouldn’t feel weird, we should be able to openly give ourselves compliments for all the amazing things that we have done and that we are.

But this isn’t actually the only thing we should be doing when we are journaling for self-love. It’s great to know and understand our accomplishments BUT it’s important to know that we are still 100% worthy of love even if we don’t reach those accomplishments or we have some qualities that we consider to be flawed.

That will be the focus of this self-love journaling exercise!

So in this journaling for self-love exercise, you will not only be writing about what you love about yourself, but you will also be writing about your “flaws” and other things that you might not like about yourself.

You’ll then take a look and them and start to realize that they are not flaws and that they are actually a result of other awesome qualities that you have!

This exercise is going to give you the best of both worlds: you will be able to seek out your best qualities to build confidence and then learn to still love yourself for all of the “flaws” you have.

So let’s dive in!

Step 1. Write down everything that you love about yourself.

Now this can be difficult as you are probably not used to writing down compliments about yourself, so I have compiled a ton of self-love journaling prompts to help you out:

Something I did well today

 I felt proud recently when

A recent accomplishment of mine is

I had a positive experience when

Something nice I did for someone

I felt good about myself when

Something I did well was

A recent personal accomplishment

A time I helped someone was

My hidden talent (no matter how silly) is

A time I made someone laugh

Something unique about me is

Now I have some other questions for you to help you dig a bit deeper into your self-love journaling and get to know yourself a bit better and start appreciating the unique side of yourself.

1. Do you have a creative way of solving problems or approaching situations?

2. Is there something about you that stands out among other people?

3. Is there a tough situation where you fought through it?

These are just examples of some questions that will help you look at yourself and your actions from a different point of view. And once you get used to journaling for self-love, you will be able to think about more and more specific instances where you were truly an original and creative human being, which will help you appreciate yourself more and love yourself more.

Learning to Love Yourself Unconditionally

So this is all fine and dandy: you have written out some really nice things about yourself. But if you are like the majority of the population, there are probably still some pesky thoughts creeping into your mind that are telling you to love yourself less. And we need to shut those thoughts up.

I will just give you a quick definition of what love is to help with that:

Love is affection with no limits or conditions. It is putting that person’s happiness above all else.

We tend to love others in this way, but we rarely love ourselves in this way. We tend to have many conditions for the love that we give ourselves and we seldom actually make our own happiness a priority.

So, to try and eliminate these conditions that are limiting the love that you give yourself, the second journaling for self-love exercise will be to state all of the things that might possible conditions to your love for yourself.

So without further adieu…

Step 2: Write out all of the things that you don’t like about yourself.

Yup, it’s not the most fun thing to do, but trust me, it will cut out all of the feel-good fluff about self-love (which isn’t always a bad thing, but not what we want right now) and actually get to the core of self-love and to the root of what is causing issues. We want to get to the REAL stuff – the stuff that actually promotes change and digs in deep to your psyche.

*warning: if you are actually experiencing mental distress during this part – stop and get help talk to someone. Just know that the purpose of this part is so that you can rewire how you think about yourself and learn to love these bad qualities.

So just write everything out that you are thinking. This is just a nice free flow journaling exercise so don’t hold back, just let it flow!

Now, the next part of the journaling for self-love exercise is to counteract some of the negative stuff that you just wrote down (it was probably quite the bummer) and change the way you think about these negative qualities.

Step 3: Reframe Your Negative Thoughts About Yourself

I want you to take a look at the list of things that you might not be so fond of and compare it to the list of good qualities that you have written about yourself. I want you to take a look and see if there are any things from your “bad qualities” list that are actually a result of your good qualities.

I’ll give you an example of what I mean:

Something I get mad about myself for: second-guessing myself a lot.

The reason that I do this: I know that I am wrong sometimes.

A good quality that this is a result of: my sense of self-awareness.

Now you should start checking in on the reason behind these qualities that you don’t quite like about yourself.

Why do you always have to be right? Or why are you pushy with people? Why do you get angry at little things? Why do you shy away from confrontation? Why are you sometimes mean to people?

You might start to realize that a lot of these bad qualities are results of past traumas and bad experiences that were entirely out of your control. Or maybe you don’t really know why you have these qualities.

I do know one thing though: these “bad qualities” are a result of a lack of love in some way or another. Maybe a lack of love (or support) from family, friends, or a partner – or it is a lack of love for yourself. Either way, the best remedy is to give yourself love. Acknowledge these parts of yourself and love yourself unconditionally. You might start to see them fade away.

  Things to remember to help you love yourself:

1. You are only human and humans are not perfect.

2. Everyone makes mistakes (way more than you ever see), so you can too!

3. Everything about you is a combination of traumas, good experiences, bad experiences, your parents, your friends, and all other parts of life – and they have moulded you into a complicated, but beautiful person. Your flaws are part of what makes you totally unique and amazing, so own them!

4. You are worthy of love.

5. Perfection/having no flaws = boring!!

6. You have been through a lot of crap just by being alive and going through the crazy roller coaster of life, you should be proud of yourself for just making it through!

7. Comparing yourself to others is useless because they are not you and they have not been through what you have been through.

And another thing to remember is that you can change at any time if you want to.

You can always improve on these things you don’t quite like about yourself, the only super important thing to keep in mind is that although you can always change and improve, it doesn’t mean that you have to and it means that you are still worthy of love even if you don’t change. You are perfect the way you are.

“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity and an understanding of life that fills them with compassions, gentleness, and a deep loving concern. Beautiful people do not just happen.” – Elizabeth Kubler-Ross

So this brings me to the last step.

Step 4: write an affirmation that you can use when you start to feel bad about yourself.

This will be a 4 part affirmation:

1. I am feeling/I don’t like that I/ I am mad that I __________

2. But this is only because of [insert insecurity/fear/bad experience]

3. I accept this and still love myself because everyone makes mistakes, I am worthy of love, and this is what makes me a unique person.

4. I will try to change this and I can change this, but I am still worthy of love and I will still love myself if I don’t change this.

So that’s it!

I hope this helps you with your journey towards self-love! Keep in mind that journaling for self-love is something that you can do every day if you need it and it could really help you!

Or at least do the affirmation every day until you really believe it!

If you liked this and want to dive a bit deeper into your self-love journey, I would recommend signing up for my self-care and wellness worksheets! There are tons of free worksheets you’ll have access to, which will help with rewiring negative thought patterns and reduce anxiety! Which can help a ton with negative self-talk and issues with self-love. You can sign up below and get access to everything! 

Sagesse ("Say Jess")

Sagesse ("Say Jess")

Owner of Mindaya

Hey guys, it’s Sagesse – the face behind website! I’m dedicated to helping you find freedom your anxiety and overcome the mental obstacles that are standing in the way of your best life!
11 Signs you may be experiencing burnout and how to recover

11 Signs you may be experiencing burnout and how to recover

Burnout is something that is becoming more and more prevalent in today’s working society.

There is so much demand on everyone in the workforce, or for people hoping to enter the workforce, who are still in school to work as hard as possible and achieve the highest results.

This can put a crazy amount of stress on people. Once that stress becomes too much, it can lead people to burn out. And once someone is burnt out, it can be very difficult to recover to a healthy state of mind.

Some signs you might be experiencing burnout

  1. Low energy/ feeling exhausted most of the time
  2. Dreading the day ahead/feeling a bit hopeless
  3. Finding no joy in your work
  4. Feeling possibly depressed by your day to day activities
  5. Feeling overwhelmed
  6. Engaging in activities to escape reality, such as excessive drinking, watching too much tv/movies
  7. Being moody/short fused with people
  8. Feeling hopeless
  9. Raised anxiety
  10. Inability to sleep
  11. Heart palpitations/chest pains

One of the primary signs of burnout is that it feels like you have lost hope and you don’t see your situation improving. Which is definitely not a great mental place to be.

Here are some causes of burnout that you can try to avoid if you think you might be heading towards burnout and then I will touch on what you can do if you think you are currently experiencing burnout.

 

What causes burnout?

Burnout is caused by a high level of stress for a long period of time.

Burnout and stress are related but not quite the same because burnout is a result of stress.

When you are stressed in small bursts, you can usually handle it (even though it might be unpleasant) and you know that once you are done all of your tasks, you will reach a point where you are not stressed anymore.

BUT, when you are stressed for a prolonged period of time, you start to lose hope that you will ever overcome that stress, and that’s when you start to lose motivation and hope.

So the key to avoiding burnout would be to avoid stress – easy peasy right???

Well, not really!

You can’t always avoid stress, especially if you have a demanding job, but there are a lot of ways that you can reduce the stress and avoid burnout (or recover from it).

Here are some steps to recover from burnout that can also help you to avoid it!

Take some time off and get some rest! Your job can take some time without you, but your body will have a hard time recovering if you burn out or if you let yourself stay burnt out for a long time.

Go to the doctor!

Your doctor can also diagnose you or at least write a letter to help you to take some extra time off work, which will be much needed.

There could be other reasons as to why you are burnt out. You could have adrenal fatigue or some other underlying health problem.

Practice Self Care

If you want to get better and start developing the mental resilience to deal with stress, then you have to practice self-care!

Basically, you need to incorporate self-care practices into your daily routine, so that it becomes a habit.

Some simple things that you can start doing that will help you reduce your stress are:

  • Start a journal – write down your thoughts when you are feeling stressed, you will feel relieved!
  • Meditate – even if it’s for a couple of minutes, you can start clearing your mind and feeling refreshed
  • Hang out with your friends more often – laughing and socializing releases endorphins, brings you into the present so you don’t worry so much, and it can show you that there is more to life than work
  • Anything else that brings you joy! Just do more of what you love!

Related Article:  100 Self-Care Ideas

Improve your exercise regime and diet

This is super important, folks! If you are not eating properly and you sit on your butt all day, your body and mind are not going to be too happy.

You need to take care of yourself by nourishing your body and letting it move! You will have more energy and more endorphins in your life, which will help you to tackle your days with much more energy and you will end up being much less stressed.

Now what I have discussed above are great ways to manage stress and avoid or recover from burnout. But it’s important to see if you can find the root of the stress in your life – and then find ways to fix that!

Getting to the root of your burnout

Most often, we experience burnout because we are just way too busy and in a state of constant stress.

However, being busy doesn’t necessarily mean that you will be stressed. There can be a lot of factors that can cause your work to be stressful.

Here are some factors that could be contributing to your daily stress.

  • You don’t actually like what you are doing. (As in you really don’t like it most of the time)
  • The people you work with are difficult or you have a hard time interacting with your teammates/colleagues
  • The deadlines you have are way too tight
  • The nature of your job is stressful and there are major consequences if you do anything wrong

Try brainstorming some other reasons as to why your work might be more stressful than it should be.

Brainstorming solutions to your extra stresses

Once you have brainstormed your extra stresses at your job (or in your life in general), try brainstorming solutions.

There most likely is not an obvious solution to your stresses, but you should try to find a way to either lessen them or incorporate more stress relieving techniques into your daily life.

Remember not to put too much pressure on yourself

The main reason we get stressed is because we are working too much and trying to reach unrealistic expectations for ourselves. We also tend to believe that the consequences if we don’t work extremely hard will be way worse than they probably will be.

You can ask your boss for a bit less responsibility if you show that you are still dedicated. If it’s a person at your workplace that is stressing you out, you can always ask to switch projects or find a way to spend less time with that person. A lot of the time, if you decided to make a change, it ends up being a lot easier than you thought it would be.

If you would like some extra tips on reducing stress and anxiety, you should check out my anxiety handbook! It has tons of information on how to manage your mindset, emotions, and habits so that you can start living a happier life.

You can sign up below!

Sagesse ("Say Jess")

Sagesse ("Say Jess")

Owner of Mindaya

Hey guys, it’s Sagesse – the face behind website! I’m dedicated to helping you find freedom your anxiety and overcome the mental obstacles that are standing in the way of your best life!