How your sleep impacts anxiety

How your sleep impacts anxiety

How Sleep Impacts Your Anxiety Levels

Most people know that getting a good night’s sleep is essential, but many don’t realize how closely linked sleep and anxiety are. In fact, there is a strong correlation between the amount of sleep you get and the severity of your anxiety symptoms.

The reason why is because your body releases serotonin while you sleep. Serotonin is the neurochemical in the brain that regulates anxiety levels, so when you get enough hours of quality sleep, your serotonin levels are higher than if you do not get enough sleep.

On the other hand, if your serotonin levels are low, it will be challenging to stop anxiety. There are exceptions, of course, but this is typically the case. So while it may seem difficult to believe that something as simple as getting enough sleep can have an impact on your anxiety levels, it’s actually very accurate. Getting at least 6 hours of high-quality sleep each night can help to decrease your anxiety.

But it’s not as simple as that. To fully understand how to best use sleep to your advantage, you need to know the different types of sleep and what they do for you.

The sleep cycles

 Throughout the night, your brain goes through different sleep cycles. Each cycle is about 90 minutes long, and each one brings you closer to being asleep.

Non-REM is a deep, dreamless state that most people experience only a few times each night. It plays a vital role in helping your body recover from stress and build new cells, including those responsible for learning and memory. The non–REM cycle is where you have more profound and slower brain waves and decreased blood flow to the brain. On average, this type of sleep comprises about 75% of total sleep time.

REM – is a stage of sleep during which your eyes move rapidly, and you have dreams. When you experience your typical four or five REM cycles per night, each typically lasts from 10 to 30 minutes.

The amount of time spent in different stages of sleep can vary from night to night for any individual. However, suppose one consistently spends less than an hour in slow-wave sleep. In that case, they are probably not getting enough restorative rest with their current sleeping schedule. For this type of essential recovery to take place, it is critical to allocate at least six hours for a regular sleep period in addition to allowing the body sufficient time for going through all four stages before waking up.

Healthy sleep habits

Some healthy sleep habits you can use to ensure you are getting the best sleep are:

– Avoid caffeine at least six hours before your regular bedtime.

– Exercise during the day instead of just before you go to bed. The rise and fall of body temperature from exercise can interfere with sleep quality.

– Limit your alcohol intake as it leads to fragmented sleep and frequent awakenings throughout the night.

– Avoid checking your phone or watching TV in bed as these activities can interfere with sleep quality.

– Find a sleeping pattern that is best for you and stick with it (fall asleep around the same time every night).

Habits like these can help your body create an internal “sleep clock” that is more in tune with when you need to sleep. On average, adults should try to get at least six hours of uninterrupted sleep each night; however, an average of seven to nine hours is recommended for anyone who is trying to recover from anxiety. 

Suppose your anxiety symptoms occur during the day. In that case, it can increase nighttime stress levels and interfere with your ability to fall asleep. The less you can rest properly, the harder it will be to function during the day and overcome your anxiety.

Suppose you are struggling to get good quality sleep. In that case, it may increase your anxiety, which can lead to further insomnia, creating a vicious cycle. Remember, some people with anxiety can struggle to fall asleep due to elevated stress levels.

This makes it essential to discover what is keeping you up at night so you can begin dealing with the root cause instead of allowing your anxiety to escalate further.

Suppose you have trouble falling asleep or become dependent on sleep aids. In that case, it may be time to chat with a therapist about whether an alternative strategy would work better for you.

Having difficulties sleeping can be frustrating if you are trying to heal from anxiety. Think of restful sleep as your number one ally in the fight against your panic disorder. It will help decrease overall anxiety, but it is also crucial for long-term health and wellness. By maintaining good sleeping habits and getting proper sleep regularly, you will experience a more restful and productive day.

If you’re having trouble sleeping, don’t despair. Healthy sleep habits and a regular routine can help your body establish an internal “sleep clock” that’s better in tune with when it needs to be resting. Practices like these will lead to more restful nights and promote higher levels of productivity during the day for those who have difficulty managing their anxiety symptoms, which may occur during daylight hours due to elevated stress levels.

I suggest tracking your sleep with a good old-fashioned pen and paper or using a smartwatch. You can help uncover patterns in your sleep patterns and get yourself on the path to correcting your sleep hygiene.

Consistency is Key

Like anything, consistency is key. Healthy sleep habits are dependent upon a routine. Apple iPhones have a bedtime reminder (what I personally use). Each time it goes off, I stop what I’m doing, brush my teeth, and go to bed. Starting this routine has helped me decrease the number of weird dreams I have (you know, the one all cops have about trying to pull a trigger and can’t). Additionally, I feel more restorative when I get up.

The other thing I do is keep my alarm set for each and every day. Even on weekends, I’m up by 0530. After a couple of months, I really don’t need an alarm anymore.

Sleeping well is crucial for anyone who wants to overcome their anxiety. It’s essential to stick to a regular sleep schedule, avoid caffeine and alcohol before bed, and get up at the same time each day. Suppose you’re struggling with insomnia or have become dependent on sleep aids. In that case, it may be time to chat with a therapist about whether an alternative strategy would work better for you. By establishing good sleeping habits, you can help your body regulate its own “sleep clock” and get the most out of your restful nights.

Art of the Sidebar

Art of the Sidebar

We have underestimated the importance of the sidebar conversation. In the business world, people have stopped talking to each other. But it is not because they are from a different generation or have different political views. The reason is that they work from home. The precious time spent with one another before or after meetings is where ideas used to be shared. Friendships were built. Conversations were more than about the next project.

In the digital age of teleworking, is it time to re-think the importance of the sidebar conversation?

What is a sidebar?

Sidebar conversations are where relationships are built before and after meetings. They help build trust and understanding and allow for better decision-making. A sidebar conversation is any informal, unplanned side discussion during a meeting. They are frequently used in team meetings or brainstorming. They allow more ideas to be expressed than the time allocated to the regular meeting.

Sidebar conversations can become very important when people meet for an initial discussion. Sidebar conversations are the small talk that naturally occurs before or after meetings. They can be used to build relationships among people, learn about their interests, and understand their motivations. These informal discussions foster creativity and allow for deeper reflection on topics being discussed in the meeting.

When was the last time you had a sidebar conversation? Like most, it has been too long since your previous sidebar chat before a meeting, over coffee, lunch, or drinks. But now, team members are across town or on different continents. That socializing has been replaced by e-mails, instant messages, social media, and video conferencing. In the digital age, it is easy to tap into someone’s enthusiasm or thoughts from anywhere around the globe. This has led to a focus on virtual business relationships instead of personal connections.

The sidebar conversation was where we expressed new ideas. However, those sidebars are where ideas used to be shared before and after meetings. Perhaps we subconsciously wanted to vet ideas to a friend before bringing them to the entire workgroup.

It’s easy to forget the richness of the sidebar conversation when you don’t have face-to-face time. It becomes easier to jump on an idea and dissect it with a digital scalpel than the face-to-face encouragement we give one another. But when everyone is virtually present in a meeting, some of the personal creativity we all shared is beginning to wane.

This is how creative ideas die. Not because they were not great, but because we didn’t engage in the sidebar conversations where we encouraged creativity. Mostly out of fear of showing too much enthusiasm about an idea that isn’t yet fully formed.

Great ideas, just like tree seeds, need time to grow and develop through encouragement from people who care for the well-being of the overall forest. This is where empathy comes in. To encourage others to feel safe sharing their thoughts, even if they are not fully formed.

So the real question becomes, how can we build connections and safety in a digital environment? How can we build empathy for the ideas of others?

How to create a digital sidebar:

Organizations must emulate the safety of the sidebar conversation. This means providing time for people to bounce ideas off one another outside of meetings, encourage new ones and engage in face-to-face discussions without a plan.

And what better place than during office hours? Yes…office hours have a whole new meaning! Office hours can create a dialogue between staff and their peers. This is where brainstorming ideas, the sidetracking into something completely different or even uncomfortable, happens. And this is where new ideas are born! In the digital office hours landscape, schedule time on your calendar labeled “office hours.” The time signals to others that you are free for random phone calls, video conferencing, or other virtual distractions.

Create guidelines for your group that encourage the atmosphere of the sidebar conversation.

  • Create an office hours badge on your avatar or social profile to signal others when you are available
  • Make it OK to schedule blocks of time on someone’s calendar so they can be interrupted during random times
  • Leave yourself open for random virtual sidebars that could turn into something amazing

The digital golf course

Since virtual teams are becoming more common, what does that mean for business relationships? There is no digital golf course. The golf course used to be where deals were made. Not the board room.

In the digital age, it is time to re-think the importance of the sidebar conversation. We must fight for digital interactions, even if it comes down to scheduling it on our calendars just to have a relaxed chat with team members. Without that socializing and non-business conversation, we will lose something in the personal dynamics of business. If we remove that part of human behavior, we all lose, regardless of what our social media friends say. (And social media friends are not the same as your organizational ones.)

This is where empathy can come into play. The idea of empathy isn’t just about putting yourself in someone else’s shoes…it’s also understanding what we lose without those sidebars and how our relationships suffer because of it.

Having the ability to digitally collaborate could be the ‘it’ factor that drives your organization into the future, but only if you engage in conversations that matter. So let the digital age take us back to the basics of relationship building. Schedule time on your calendar that allows for random sidebars with your peers just like you would on the golf course.

Conclusion

We all need to find ways to make our lives more meaningful and fulfilling. And sometimes, that requires stepping out of your comfort zone or trying something new. Enter the digital sidebar. It provides a space for people who share common interests or goals to talk about their ideas without fear of judgment while also getting some advice from others on potential pitfalls they may encounter along the way. This type of dialogue can help us see things differently–and provide motivation when we don’t think there’s any left inside ourselves. It may seem like an odd thing to do. But, building time in your calendar in which you encourage interruption may be the very thing that sets you apart from other managers.

Creating a Conscious Mindset: A Key to Success

Creating a Conscious Mindset: A Key to Success

Most people operate on autopilot most of the time. They go through the motions of their day, doing what they’re supposed to do and not thinking about it too much. This is especially true when it comes to working. We all know that if we just do what we’re told and don’t think too hard about it, things will go more smoothly.

But this mindless approach can also lead to stagnation and boredom. If you never challenge yourself and push your boundaries, you’ll never grow as an individual. You need to be willing to experiment with new ideas and ways of thinking, even if they make you uncomfortable. By having a conscious mindset, you can take control of your own development and genuinely start to live the life you want.

To have a conscious mindset, you need to know your mindset. You need to be aware of the thoughts and ideas going through your head daily. This awareness can open up a whole new world of possibilities for yourself. The more conscious you are, the more you’ll realize how much control you have over yourself and the situations you are presented with.

What is the conscious mindset?

So what does it mean to have a conscious mindset? It involves actively examining situations that seem familiar, recognizing patterns of thought and behavior that might be holding you back, and making a conscious effort to change things. In essence, it’s all about choosing how you respond to stimuli – both physical and mental – that come into your life.

Part of having a conscious mindset is also recognizing when you’re not acting consciously. Most of us tend to revert to autopilot mode after a long day at work or school. If your mind tends to wander to other things when you’re supposed to be focused on the task at hand, this is a sign that you need to make an effort to stay in the moment.

What are the benefits of having a conscious mindset?

Being conscious also entails being aware of your own thoughts and feelings. If you find yourself thinking negative thoughts about a person or situation repeatedly, stop yourself. See the thought, and choose to let it go. This frees up mental space for more empowering thoughts.

Being conscious can help you connect with other people on a deeper level. Let’s spend time focusing on ourselves and what is happening inside of us every day. We become more attuned to our own feelings, desires, and needs. When we understand ourselves, we become more accepting of the people around us. We can then speak from a place of empathy and understanding rather than reacting from a place of fear or anger.

Having a conscious mindset can help you achieve your goals faster. When you have clear intentions for what you want in life, it becomes much easier to stop wasting time and energy on the things you don’t want. You become more driven toward your goals and end up taking better care of yourself because you’re living a life that is right for you.

How can you adopt a more conscious mindset in your own life? Consider these three steps.

The conscious mindset is how you look at your own personal situation. It includes understanding how your belief system has been created and then deciding what should change to create a more positive atmosphere for yourself. The first step toward changing your life begins with examining who you are right now. Once you do that, you can move forward and create a future that works better for your needs.

First, understand why you think the way you do right now. You should consider what has shaped these thoughts. No one just wakes up in the morning and decides that they would like to be unhappy or unfulfilled in their lives; instead, deep-rooted beliefs have built up over a long period, and those experiences create the basis for how you see your world.

Second, decide what you should change about that mindset to help yourself feel better. You may find that some changes could be made in how you think or behave right now, especially if any of your current beliefs are not helpful to you. There may be old ideas from your childhood that still influence how you make choices today, and those should be considered something worth changing.

Third, come up with a plan for putting those new changes into place. Deciding to make a few adjustments will not help if you don’t create a specific action plan to back up that intention. You should detail exactly what you need to do and in what order so that it becomes easier for you to visualize your desired outcome.

You can also employ other tactics while trying to achieve this mindset change, such as taking time out of each day to sit quietly and think about what you have done so far or what you would like to change about your current daily routine. You could also maintain a journal where you write down any personal insights that come to light during this time of introspection.

The conscious mindset is not always easy to achieve. Still, it can be accomplished relatively quickly and easily with some effort and regular practice.

What challenges do you face when trying to live more consciously??

The biggest challenge is getting out of autopilot. We all have automatic responses, some helpful and others unhelpful. When we go on autopilot, we tend to default to our less useful patterns and stories because they’re what we’re used to. Often we don’t even realize this is happening, mainly if it’s a pattern we live by for many years. To be more conscious, I need to notice when I’m on autopilot to get back into my conscious mindset.

How can you overcome these challenges?

When we start to practice noticing when we’re on autopilot and becoming more aware of our patterns, we gradually begin to see them in action all the time. It’s then that we have a chance to start consciously challenging these patterns instead of following them blindly, or worse still – without knowing what is going on. The best way to do this is with the help of mindfulness practices such as meditation and everyday mindfulness.

The most effective way for me is to take one small step at a time. It doesn’t work if I try to do too much or too drastically because my brain goes into panic mode and stops thinking clearly. One step at a time helps the brain relax. Always aim high but start small!

How to stay mindful/conscious?

My favorite way to stay conscious is by setting intentions for the day. My second tip would be to practice mindfulness throughout the day, which can be as simple as taking one deep breath, noticing a flower out of the corner of your eye, or hearing the wind in the trees. If you do this throughout the day, you’ll find your mind starts to relax, and it becomes easier to come back to this mindset.

How does living more consciously improve our life?

Living more consciously is about being aware of how we affect others and the planet on a moment-to-moment basis. By practicing mindfulness we can begin to live with

Conclusion

The conscious mindset is the most important mindset for success. It’s the only way to be in control of your life and make yourself better. You can’t let others do it for you or wait around for them to change their minds about you because they won’t. The key is to focus on how you want things to be instead of how they are right now, which will give you a sense of power over your situation. Your thoughts create reality, so if all you think about is what isn’t working, then that’s what will keep happening. If this sounds like too much work, consider taking up an instrument. Learning anything new activates the conscious mind and makes it stronger!

Caffeine Isn’t All Bad: The Pros and Cons of Drinking Coffee

Caffeine Isn’t All Bad: The Pros and Cons of Drinking Coffee

Starting your morning with coffee is more beneficial than you might think. Caffeine isn’t all that bad. In this post, we will look at the pros and cons of drinking coffee.

Caffeine has been linked with several health benefits, such as protecting against type II diabetes and reducing the risk of liver cirrhosis. It even appears to have a protective effect against Parkinson’s disease.

However, we still don’t completely understand how caffeine affects our bodies in the long term — and in particular in terms if its impact on the brain.

How does caffeine work?

A new study published in the journal Nature Neuroscience suggests that caffeine might boost our memory and make us smarter by changing connectivity patterns in the brain.

The researchers found that caffeine changed functional connectivity within specific neural networks, which then enabled improved performance on memory tasks. This effect was seen even 15 hours after consumption — so if you drink a lot of coffee over the course of a day, your memory will remain enhanced.

After you drink a cup of coffee, caffeine molecules quickly reach receptors in the brain that are normally targeted by a brain chemical called adenosine — and because these two chemicals resemble each other, caffeine can stick to these receptors.

As the neurotransmitter responsible for the feeling of tiredness, adenosine acts as an inhibitory signal in the central nervous system. Adenosine slows down nerve cell activity by making them less excitable. Caffeine, on the other hand, increases neuron firing and speeds up function by blocking or inhibiting adenosine’s effects. When caffeine blocks adenosine, it results in increased neuron firing and heightened neuronal activity so that brain functions are sped up.

Is caffeine safe for you?

A lot of people these days are wondering if caffeine is safe for you to drink. Many say that it is not only addictive, but also makes the body dependent on it. This means that as soon as a person stops drinking caffeine, they may experience withdrawal symptoms such as headaches and sluggishness.

A new research has shown that caffeine can help ease the withdrawal symptoms of alcoholics. The study was published in the Journal of Clinical Psychiatry and showed that this was due to inhibition by caffeine of adenosine A2A receptors, which are known to be related with addiction. Moreover, after being exposed to caffeine, mice showed a temporary increase of dopamine (DA) in the shell of nucleus accumbens.

According to researchers, this is an interesting finding as caffeine consumption has been linked with lower risk for depression and anxiety–both disorders that often require treatment of people who are recovering from alcoholism. Additionally, such findings might provide support for new clinical trials (and specially for those recovering from addiction) that include caffeine.

However, until these studies are done, scientists urge caution because there is evidence showing that caffeine could worsen anxiety symptoms. Moreover, the benefits of caffeine in withdrawal symptoms might be limited to people with lower levels of chronic stress or depression.

Some of the negative side effects of coffee have been confirmed in a scientific study. The researchers studied caffeine consumption and its effects on the aging process. The study found that caffeine accelerates the aging process in several unexpected ways.

Coffee drinkers who also smoke cigars were found to be the most at risk; however, all individuals who drink coffee are subject to these side effects. The study reports that the accelerated aging process is due to decreased collagen production in the body. The majority of individuals studied who drank coffee regularly had approximately 40% less collagen in their skin than non-coffee drinkers. This causes the skin to become wrinkled more easily, which may explain why caffeine has long been associated with aging.

The study also found that while drinking caffeinated beverages speeds up the aging process, it does not appear to affect life expectancy. So rest assured, even as you age, you are not limiting your life.

How much caffeine is safe?

The FDA says 400 mg a day for adults is safe. But many health experts say that’s far too much. Many people get more than 400 mg by drinking one cup of a specialty blend (starting at $11) or two cups of drip coffee (about $4 total).

A 12-ounce cup of drip coffee has about 150 mg, but many specialty blends have more than twice that amount. The caffeine content of a pre-made brew varies widely depending on the brand. Many energy drinks include some combination of caffeine, guarana, ginseng and taurine.

When is the best time to consume caffeine?

Most people know that caffeine can give you a temporary boost in energy, helping you to be more productive. But when is the best time to drink caffeine in order to get the most out of it?

A recent study suggests that it’s more effective to drink caffeine in the morning, rather than later in the day. This is because our bodies produce less cortisol at this time, which has a slowing effect on the body and helps us feel more relaxed. Cortisol levels naturally increase as we get closer to bedtime, making us more alert and improving our memory. Researchers suggest that if you want to be more productive, it’s best to avoid caffeine in your daily cup of tea or coffee later in the afternoon or evening.

So far, we’ve looked at two scientific studies that seem to suggest coffee isn’t all bad. The first study showed that caffeine might help people recovering from alcoholism and the second showed that coffee drinkers have less collagen in their skin, which causes wrinkles more easily. But before you start stocking up on your favorite blends, there is one more thing to consider: caffeine’s negative effects.

What are possible negative side effects of caffeine?

A recent study found that the caffeine in coffee might increase the risk of atrial fibrillation (AFib), a condition characterized by an irregular and often abnormally fast heart beat, also known as a “fluttering” heartbeat. AFib is associated with about 15% of strokes and can cause people to feel lightheaded, short of breath or fatigued.

This study looked at the effects of caffeine on the cardiovascular system by testing blood flow in a group of participants who consumed varying amounts of caffeine. The researchers found that after ingesting 200 mg of caffeine, there was a significant reduction in cardiac output (the amount of blood sent to the heart) and stroke volume (the amount of blood sent to the brain).

The researchers concluded that, at least in the short term, there is an association between caffeine consumption and reduced cardiac output. And remember, 400 mg is considered safe by the FDA. So maybe it’s time to switch back to decaf…

Though the long-term effects of caffeine remain inconclusive, it’s important to weigh both the pros and cons before making a decision about whether or not to drink coffee. Some studies suggest that caffeine has negative effects on the cardiovascular system, while other studies show that caffeine can help recovering alcoholics and have anti-aging benefits. The bottom line is that everyone reacts differently to caffeine, so it’s important to experiment and find out what works best for you. And if you’re looking for an alternative to coffee, there are plenty of other caffeinated beverages available that might be a better fit for your lifestyle.

For me, I’ll stick to my good ole’ drip coffee from home. Drinking coffee is part of my normal routine at this point. With the knowledge of some the data, I’ll be sure to limit myself to less than 400 mg.

How to Build a Mental Resiliency Plan

How to Build a Mental Resiliency Plan

We have all heard about resiliency to help with our mental health. But, what exactly is resiliency? And more importantly, how do we become more resilient? In this post, we will dive into how to build a mental resiliency plan.

What Is Resiliency?

Resilience is defined as a biological or psychological ability to cope with stress. It also includes the capacity to maintain a healthy emotional state when faced with challenges and adverse conditions. When we talk about resiliency in mental health, we are often talking about the second part of that definition, the capacity to maintain a healthy emotional state.

Resilience is how we cope emotionally with challenges and hardships. So, the bigger question becomes, how do we make ourselves more mentally resilient?

Many things can make us more resilient, but mental health professionals agree on some of the most important ones. Here are four key ways to help improve mental resilience:

1. Optimism

The first way mental health professionals suggest increasing mental resilience is through optimism. When faced with a difficult situation, it can be easy to become pessimistic and focus on the negative. But, mental health professionals suggest that you can become more resilient to mental illness symptoms by developing an optimistic attitude toward challenges.

There are many ways that you can become more optimistic. Mental health professionals suggest finding outlets for positive self-talk. It is essential to avoid using language that focuses on negativity, like “I will never get better.” Instead, mental health professionals suggest using language that focuses on the positive.

They also recommend that you take notice of small successes, like when you can go a day without using negative language and acknowledge them. Mental health professionals suggest increasing optimism by finding a creative outlet or learning something new. Using mental health techniques in your daily life also helps improve mental strength and resiliency to mental illness symptoms.

2. Purpose

The second way mental health professionals suggest increasing mental resilience is by finding purpose. This includes establishing goals that increase feelings of meaning in your daily life, like spending more time with loved ones or trying to get more exercise.

This is where finding a hobby can give your mind something else to focus on to help you find meaning in life. I know many people who suffer from depression, and this has helped them quite a lot. It gives them something to work for. I personally love to fly-fish or tie my own flies. It’s incredible how much better I feel after a morning spent in a river. The act of immersing myself in an activity that places me in the middle of nature with all of the sounds, smells, and sights has been incredibly beneficial for me.

Another great way to add purpose is to volunteer. Volunteering has long been shown to elevate mood and mental health in various ways. It can give you a sense of purpose and belonging. Doing good for others releases mental health chemicals like serotonin and dopamine, making us feel good. It can also increase social ties and provide a positive distraction from mental health struggles.

Having trouble finding volunteer opportunities? Check out your local Rotary club. Rotarians are a worldwide business organization, and professional leaders are united to create positive, sustainable change in their communities. If that isn’t for you, check out the local Kiwanis or Lions clubs. Both are community-oriented service organizations that strive to meet community needs. Through volunteer service, members develop leadership and team-building skills and a sense of personal responsibility and empowerment.

Working in the trenches as an adult can be deeply satisfying. Still, you can’t deny that there is something exceptional about volunteering. There’s just something extra rewarding about helping those in need and making a positive impact on your community and yourself in the process.

When mental health symptoms take over your life, it can be easy for your days to blend together and become unfulfilling. When this happens, you might lose focus on the most important things in your life. However, mental health professionals suggest that by finding meaning in your daily routine, you can improve mental resilience.

3. Positive mental health practices

The third way mental health professionals suggest increasing mental resilience is through positive mental health practices. This includes getting enough sleep every night, avoiding alcohol and drugs, eating good food, exercising daily, meditating or praying, and surrounding yourself with supportive people.

In my experience, this is the most challenging goal to accomplish for first responders, especially for police and firefighters. There is a closed culture that exists in these professions. The result is that our first responders tend to only associate and talk to other first responders. The result of this tight social circle is a lot of complaining.

Its human nature to sit around and complain about the organization or profession as a whole. At the end of the day, all of this complaining amounts to nothing. Nothing is changed, nothing is solved, and in fact, you’re left with more feelings of negativity and hopelessness.

To break that cycle:

  1. Expand your social circle.
  2. Join a new social circle.
  3. Join a running club.
  4. Join a Crossfit gym.
  5. Join a church group.

Literally anything. Just make sure it’s not filled with people in the same industry.

I tend to not talk ‘cop’ with other people when I’m off-duty. I made that change years ago, and my mental health has never been stronger.

4. Stable relationships

The fourth way mental health professionals suggest increasing mental resilience is through stable, positive relationships with others. This includes getting help from other people, whether your therapist or friends and family members. Having other supportive people in your life can help decrease mental illness symptoms and make you more resilient to mental health challenges.

Previously in this article, we talked about finding friends outside of your industry. Really commit to them. Find ways to open up and openly share with them so that you can stay mentally healthy. It’s about having healthier mental habits.

On the flip side, there are also unhealthy mental habits that you should try and stop. These include: trying to do everything yourself and never relying on others for help; avoiding talking about your mental health with others because of fear or shame; shutting down if someone confronts you – instead take their feedback and adapt it to your mental health habits.

Being resilient does not mean that you have to go it alone and always be okay. It actually means facing mental illness without falling apart or giving up hope that things will get better. Many mental health professionals can help with this journey, so do not hesitate to reach out for support.

Conclusion

As mental health professionals agree, resiliency is something that you can learn and improve upon. They suggest focusing on optimism, finding purpose in your daily routine, practicing positive mental health practices, and building good relationships with others as ways to increase mental resilience. As mental health symptoms decrease, mental strength and resiliency to mental illness symptoms increase too.

How To Use A Bullet Journal For Productivity

How To Use A Bullet Journal For Productivity

In this blog post, we’ll talk about using the bullet journal method for boosting personal productivity. The system is a simple and effective way of managing your time and staying on top of tasks that need to be done. It’s not just a fad – it’s been around since the 1950s!

What is the Bullet Journal Method?

The bullet journal method works by using a list-like system rather than a rigid organization. This allows you to make changes quickly and easily without any hassle or stress. You can tweak your schedule with ease based on what comes up in life without feeling like everything is out of order.

Here are five reasons why the bullet journal method is more effective at boosting personal productivity:

The Bullet Journal is entirely customizable.

The bullet journal method is customizable, so you can make it work for your own individual needs. You can decide what type of journal to use, what kind of bullet system to use, and what layout works best for you. This flexibility makes the bullet journal perfect for anyone who wants to be more productive.

One of the great things about bullet journals is that you can use them for various purposes. You can use them to track your personal finances, keep track of your daily to-dos, plan out your blog posts or social media calendar, and more. The possibilities are endless!

Bullet Journaling has completely changed my productivity game. Not only am I able to keep better track of what needs to be done on any given day, but my overall levels have decreased dramatically because I’m not wasting time trying to remember what needs to be done.

A Bullet Journal is Adaptable to Your Life

You’re in control – there’s no need to adhere to someone else’s rules or system. You can create your own bullet journal system that works best for you. This way, you’ll be more likely to stick with it and see results. You can keep it basic (which is what I do), or you can become very elaborate, adding artwork, sketches, notes, and more.

It’s a tracking master.

A bullet journal is a great way to keep track of your tasks and goals, which can help you better manage your time. By seeing where your time is going, you can make changes to ensure that you’re spending it in the most productive ways possible.

One way to use a bullet journal for productivity is by creating a weekly layout. This will help you plan out your week and see what tasks need to be done each day. You can also include a monthly overview to get an idea of what needs to be done in the coming weeks.

Another great way to use a bullet journal for productivity is by using it as a goal tracker. By tracking your goals, you can keep tabs on your progress and make sure that you’re staying on track. You can also set deadlines for yourself and create mini-goals along the way to help keep you motivated.

The bullet journal is anything but stagnant. There are so many spreads and variations that your options are virtually limitless! And, with the ability to add in whatever works best for you – there’s genuinely no way it can go wrong.

Your life. Organized.

A bullet journal is a great way to keep yourself organized and top of things. You can keep track of everything in your life – from appointments and deadlines to tasks and ideas. All your information is in one place, so you don’t have to search for it frantically. Plus, bullet journals are customizable, so you can make them work for you.

You can add a bullet journal to your daily routine in just 15 minutes. Here’s how:

– Choose a notebook and some pens. You’ll want something with ruled pages and a soft or hardcover, like the Leuchtturm1917. That’s my personal go-to.

– Decide on your layout. The basic layout has three sections: calendar, to-do list, and notes. But you can customize it however you see fit.

– Set up your index with all the weeks of the year, and mark important dates like holidays or anniversaries on each week.

– Write out January 2022 in the first box of your calendar section; this will be where you plan for next month (this can also go under “notes” depending on your layout).

– Start filling in your to-do list with things you need to get done this week.

– Under “notes,” write down any ideas or thoughts that come to mind.

Once you’ve got the hang of it, bullet journaling can become a stress reliever and help keep you organized and on track.

My Personal Bullet Journal

I write out my tasks and things I am tracking every day. I find that re-writing what I need to do each day helps me stay engaged with my work. It helps keep me focused and ready to tackle any challenges thrown at me.

Conclusion

Bullet Journaling is more than just a fun way to stay organized. It’s also an effective tool that can help you achieve your goals and manage your time better, all while feeling more relaxed in the process. To get started with bullet journaling today, try one of these three methods: choosing a layout (basic or elaborate), using it as a goal tracker for specific targets, or starting by writing out what needs to be done each day before anything else. The key here is customization – which means there are no rules for bullet journaling! Just decide on how this would work best for you and start getting things down on paper so that you’re able to track everything in one place without any clutter.