Health Tips to Keep You Cool and Energized This Summer
Sizzle Smart: Top Health Tips to Keep You Cool and Energized This Summer

Health Tips For This Summer 2024

Introduction to the importance of health in summer

As the sun shines brightly and temperatures rise, it’s crucial to prioritize your health during the scorching summer months. With longer days and warmer weather ahead, staying cool and energized is key to enjoying everything this season has to offer. From hydration hacks to sunscreen essentials, follow along for top-notch health tips that will ensure you sizzle smart all summer long!

Hydration is key – tips for staying hydrated

Importance of sunscreen and protecting your skin from the sun

As the sun’s rays shine down this summer, it’s crucial to remember the importance of protecting your skin. Sunscreen is your best friend when it comes to preventing sunburn, premature aging, and even skin cancer. Make sure to choose a broad-spectrum sunscreen with an SPF of at least 30 for optimal protection.

Apply sunscreen generously about 15 minutes before heading outside and reapply every two hours or immediately after swimming or sweating. Don’t forget those easily overlooked areas like your ears, neck, tops of feet, and lips. Wearing protective clothing such as hats and sunglasses can also help shield your skin from harmful UV rays.

Even on cloudy days, UV rays can penetrate through the clouds and cause damage to your skin. So make wearing sunscreen a daily habit regardless of the weather forecast. Your future self will thank you for taking care of your skin today!

Incorporating exercise into your summer routine

Summer is the perfect time to take your workouts outside and enjoy the sunshine. Instead of hitting the gym, why not go for a refreshing morning jog in the park or try an outdoor yoga session at sunset? Mixing up your routine can keep things exciting and motivate you to stay active during the warmer months.

If traditional exercises aren’t your thing, consider trying water-based activities like swimming or paddleboarding. Not only are these great workouts, but they also help you cool off on hot days. Plus, being in nature while exercising can boost your mood and reduce stress.

Another fun way to incorporate exercise into your summer routine is by joining group classes or sports leagues. Whether it’s beach volleyball with friends or a dance class in the park, staying active doesn’t have to feel like a chore when you’re having fun with others.

The power of rest and relaxation during the summer months

Summer is the perfect time to embrace the power of rest and relaxation. With longer days and warmer weather, it’s essential to take a moment to unwind and recharge your batteries. Whether it’s lounging by the pool, reading a good book in a hammock, or simply enjoying a leisurely stroll in nature, finding moments of peace can do wonders for your overall well-being.

Rest and relaxation are not just luxuries but necessities for maintaining good health. Stress can take a toll on both your mental and physical health, so taking time to destress during the summer months is crucial. Make self-care a priority by practicing mindfulness techniques such as meditation or yoga, or simply carving out some quiet time for yourself each day.

Allow yourself permission to slow down and savor the simple pleasures of summer. Whether it’s indulging in an afternoon nap or treating yourself to a refreshing ice-cold drink on a hot day, giving yourself these moments of relaxation can help you feel rejuvenated and ready to make the most of this sunny season ahead.

Conclusion: Making small changes for a healthier summer

As the temperatures rise and the sun shines brighter, it’s crucial to prioritize your health during the summer months. By implementing these top health tips for summer, you can ensure that you stay cool, energized, and protected while enjoying all that this season has to offer. Remember, small changes in your daily routine can make a big difference in how you feel both physically and mentally. So sip on water, choose nutritious foods, lather on sunscreen, move your body, and take time to rest – your body will thank you for it! Here’s to a healthy and vibrant summer ahead! Protect your skin with sunscreen

As the temperatures rise during the summer months, it’s crucial to prioritize hydration for your overall well-being. Staying hydrated is key to feeling energized and keeping your body functioning optimally.

One tip for staying hydrated is to carry a reusable water bottle with you wherever you go. Having easy access to water will remind you to sip throughout the day and stay hydrated.

Infusing your water with fresh fruits like lemon, cucumber, or berries can add a refreshing twist and make hydrating more enjoyable. This simple trick can also provide added nutrients and flavor without any added sugars.

Additionally, consuming hydrating foods such as watermelon, cucumbers, and leafy greens can contribute to your daily fluid intake. These foods are not only delicious but also help keep you hydrated from within.

Remember that thirst is often a sign of dehydration setting in, so listen to your body’s signals and drink water regularly throughout the day. Stay cool, stay refreshed – keep sipping that H2O!

Eating for energy and avoiding heavy, greasy foods

When the summer heat is sizzling, it’s crucial to fuel your body with foods that will keep you energized and refreshed. Opt for light and hydrating options like fresh fruits, vegetables, and salads to maintain your energy levels throughout the day.

Instead of reaching for heavy, greasy meals that can weigh you down in the heat, choose lighter alternatives such as grilled chicken or fish paired with colorful veggies. These nutrient-rich choices will not only provide sustained energy but also help you feel more vibrant and alert during those long summer days.

Consider incorporating cooling foods like watermelon, cucumber, and mint into your diet to combat the heat from within. These refreshing options are not only delicious but also packed with vitamins and minerals that support overall health.

By making mindful choices when it comes to what you eat this summer, you can ensure that your body stays fueled and ready for all the fun activities that come with the season. So swap out heavy dishes for lighter fare and watch how your energy levels soar!

Benefits of Meditation for Students
Benefits of Meditation for Students

Introduction to meditation

Welcome to a journey of inner peace and mental clarity! As students navigate through the maze of assignments, exams, and extracurricular activities, it’s easy to feel overwhelmed by the pressures of academic life. However, amidst the chaos, there lies a powerful tool that can help students find balance and serenity – meditation. In this blog post, we will explore how incorporating meditation into your daily routine can not only alleviate stress but also enhance focus, concentration, and overall well-being. Let’s delve into the incredible benefits that meditation offers for students seeking tranquility in the midst of their bustling lives.

The impact of stress on students

Stress is a common companion for many students, lurking around every assignment deadline and exam season. The pressure to perform well academically, manage extracurricular activities, and navigate social dynamics can create a perfect storm of stressors in a student’s life. This constant state of tension can lead to feelings of overwhelm, anxiety, and burnout among students.

Moreover, the impact of stress on students extends beyond just their mental health; it can also manifest physically through symptoms like headaches, fatigue, and disrupted sleep patterns. Chronic stress not only hampers academic performance but also affects overall well-being.

In today’s fast-paced world where being busy is often glorified, it’s crucial to recognize the detrimental effects that unchecked stress can have on students’ lives. Finding healthy ways to cope with this stress is essential for maintaining balance and fostering success in both academic pursuits and personal growth.

How meditation can help students manage stress

Stress is a common companion for many students, whether it’s from academic pressure, social expectations, or personal challenges. The weight of these stressors can take a toll on one’s mental and emotional well-being. This is where meditation comes in as a powerful tool to help students manage stress effectively.

Through regular practice of meditation, students can learn to calm their minds and cultivate a sense of inner peace amidst the chaos of daily life. By focusing on the present moment and letting go of worries about the past or future, meditation enables students to reduce anxiety and improve their overall mental clarity.

Moreover, meditation teaches valuable breathing techniques that can be used during stressful situations to promote relaxation and restore balance. As students develop mindfulness through meditation, they become more aware of their thoughts and emotions, allowing them to navigate challenges with greater resilience and composure.

Incorporating meditation into their routine empowers students to build a strong foundation for managing stress proactively rather than reactively. By cultivating this mindful practice, students equip themselves with invaluable tools to navigate the ups and downs of student life with grace and ease.

Improved focus and concentration through meditation

Are you tired of constantly feeling scattered and unable to concentrate on your studies? Meditation might just be the key to unlocking improved focus and concentration in your academic life. By taking a few minutes each day to quiet your mind and tune into the present moment, you can train your brain to stay more focused for longer periods.

Meditation helps students cultivate mindfulness, which is the ability to pay attention to what’s happening in the here and now without judgment. As a student, this skill can be invaluable when it comes to staying on task during lectures or while studying for exams.

Regular meditation practice has been shown to enhance cognitive functions such as memory retention, problem-solving skills, and decision-making abilities. When your mind is clear and centered, you’ll find it easier to absorb new information and process complex ideas.

Incorporating meditation into your daily routine doesn’t have to be complicated – start by setting aside just 5-10 minutes each day to sit quietly, focus on your breath, or listen to a guided meditation. Over time, you’ll notice subtle shifts in your ability to concentrate and retain information effortlessly.

Mental and emotional benefits of meditation for students

Meditation offers students a powerful tool to enhance their mental and emotional well-being. By practicing meditation regularly, students can cultivate inner peace and reduce feelings of anxiety and overwhelm. It provides a space to quiet the mind, allowing for increased clarity of thought and improved decision-making abilities.

Through meditation, students can develop greater self-awareness, enabling them to observe their thoughts and emotions without judgment. This practice fosters emotional resilience, helping students better cope with the challenges they may face during their academic journey. Additionally, meditation promotes a sense of connectedness and compassion towards oneself and others.

By incorporating mindfulness practices into their daily routine, students can experience heightened levels of focus, creativity, and overall cognitive function. These benefits extend beyond the classroom setting, positively impacting various aspects of their lives. Meditation empowers students to navigate stressors more effectively while fostering a positive mindset essential for personal growth and success in academics.

Incorporating meditation into a student’s daily routine

Incorporating meditation into a student’s daily routine can provide numerous benefits that contribute to overall well-being. Setting aside just a few minutes each day for meditation can help students reduce stress, improve focus, and enhance mental clarity.

One way to introduce meditation into your daily routine is by starting small. Begin with short sessions of 5-10 minutes and gradually increase the duration as you become more comfortable with the practice. Find a quiet space where you can sit comfortably without distractions.

Creating a consistent meditation schedule is key to making it a habit. Whether it’s first thing in the morning or before bed, find a time that works best for you and stick to it. Remember, consistency is key when establishing any new routine.

Experiment with different types of meditation techniques to discover what resonates most with you. Whether it’s mindfulness, guided visualization, or deep breathing exercises, explore various methods until you find one that suits your needs.

By incorporating meditation into your daily routine, you’ll not only experience immediate benefits but also develop valuable skills that can support your academic success and overall well-being.

Tips for beginners to start meditating

When starting your meditation journey as a student, it’s important to find a quiet and comfortable space where you can relax without distractions. Choose a time of day that works best for you, whether it’s in the morning to start your day on a peaceful note or in the evening to unwind before bed.

Start with short sessions, even just five minutes at first, and gradually increase the duration as you become more comfortable. Focus on your breath – observe its rhythm and let go of any racing thoughts. Remember, there is no right or wrong way to meditate; it’s all about finding what works for you.

Experiment with different meditation techniques such as guided visualization or body scan exercises to see what resonates with you. Stay consistent with your practice – daily commitment is key to experiencing the full benefits of meditation. And most importantly, be patient and kind to yourself throughout this process of self-discovery.

Scientific evidence supporting the benefits of meditation for students

Scientific research has shown that meditation can have numerous benefits for students. Studies indicate that regular meditation practice can help reduce stress levels, improve focus, and enhance cognitive functions.

One study published in the Journal of Adolescent Health found that students who practiced mindfulness meditation experienced a decrease in symptoms of anxiety and depression. Another study from Harvard Medical School highlighted how mindfulness meditation can lead to structural changes in the brain, specifically areas related to memory and learning.

Additionally, research conducted at the University of California, Davis revealed that students who meditated regularly showed improvements in their ability to regulate emotions and handle academic pressures more effectively. These findings underscore the significant impact that meditation can have on student well-being and academic performance.

By incorporating meditation into their daily routine, students may not only experience immediate benefits like reduced stress and increased focus but also long-term positive effects on their mental health and overall well-being.

Overcoming common misconceptions about meditation

Let’s address some common misconceptions about meditation that might be holding you back from giving it a try.

First, meditation doesn’t require sitting in uncomfortable positions for hours on end. You can start with just a few minutes each day and gradually increase the duration as you become more comfortable.

You don’t have to completely clear your mind of all thoughts during meditation. It’s normal for thoughts to arise; the key is to acknowledge them without judgment and gently redirect your focus back to your breath or mantra.

Moreover, meditation is not solely reserved for spiritual or religious individuals. It is a practice that anyone, regardless of their background or beliefs, can benefit from.

Additionally, you don’t need any special equipment or expensive classes to meditate. All you need is a quiet space where you can sit comfortably and focus on your breath.

Meditation is not an instant fix for all problems. Like any skill, it takes time and consistent practice to experience its full benefits. So be patient with yourself as you embark on this journey of self-discovery through mindfulness.

Conclusion: Why every student should consider incorporating meditation into their

Incorporating meditation into their daily routine can significantly benefit students in various aspects of their academic and personal lives. By managing stress, improving focus and concentration, and enhancing mental and emotional well-being, students can experience substantial positive changes through the practice of meditation.

With scientific evidence supporting its efficacy and dispelling common misconceptions, meditation emerges as a valuable tool for student success. Therefore, every student should consider incorporating this mindfulness practice into their daily routine to harness these benefits and thrive in their educational journey. Start meditating today and unlock your full potential as a student!

Mindfulness Based Stress Reduction

Are you feeling overwhelmed by the daily hustle and bustle of life? Struggling to find a moment of peace in the chaos? If so, you’re not alone. In today’s fast-paced world, stress has become a common companion for many. But fear not, because there is a powerful tool that can help bring calmness and clarity back into your life: mindfulness-based stress reduction (MBSR). Let’s dive into the transformative practice of MBSR and explore how it can revolutionize your approach to managing stress.

Understanding Mindfulness Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) is a holistic approach to managing stress that combines mindfulness meditation and yoga practices. It was developed by Dr. Jon Kabat-Zinn in the late 1970s at the University of Massachusetts Medical Center, aiming to help individuals cope with various physical and mental health challenges.

At its core, MBSR teaches individuals how to be fully present in the moment, cultivating awareness of thoughts, feelings, and bodily sensations without judgment. By practicing mindfulness techniques like deep breathing and body scanning exercises, participants learn to observe their inner experiences with openness and curiosity.

The primary goal of MBSR is to enhance self-awareness and promote acceptance of one’s internal state, leading to reduced stress levels and improved overall well-being. Through regular practice, individuals can develop resilience in the face of life’s challenges and cultivate a sense of inner peace amidst external pressures.

In essence, MBSR empowers individuals to respond mindfully rather than react impulsively in stressful situations. By honing their ability to stay grounded in the present moment, practitioners can navigate daily stressors with greater ease and emotional balance.

The Origins and History of MBSR

Mindfulness Based Stress Reduction (MBSR) has a rich background that traces its roots back to the 1970s. Developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center, MBSR was initially designed to help patients manage chronic pain and stress through mindfulness practices.

Kabat-Zinn combined elements of Eastern meditation techniques with Western psychology to create a structured program centered around cultivating awareness and living in the present moment. The success of MBSR in reducing stress and enhancing overall well-being led to its widespread adoption beyond medical settings.

Over the years, MBSR has evolved into a mainstream approach for promoting mental health and emotional resilience. Its holistic nature appeals to individuals seeking practical tools to cope with life’s challenges and improve their quality of life.

By understanding the origins and history of MBSR, we gain insight into how this transformative practice has grown from humble beginnings into a globally recognized method for managing stress and fostering mindfulness.

The Benefits of Practicing MBSR

Practicing Mindfulness-Based Stress Reduction (MBSR) offers a myriad of benefits for both the mind and body. By cultivating mindfulness, individuals can experience reduced levels of stress and anxiety. This practice encourages us to live in the present moment, rather than dwelling on the past or worrying about the future.

MBSR has been shown to improve overall mental well-being by enhancing self-awareness and emotional regulation skills. Through regular practice, individuals can develop a greater sense of clarity and focus in their daily lives. Additionally, MBSR can help improve sleep quality, boost mood, and increase resilience to life’s challenges.

Moreover, engaging in mindfulness practices like MBSR has been linked to decreased symptoms of depression and chronic pain. These techniques empower individuals to respond more skillfully to difficult situations with compassion and non-judgment. Start reaping these incredible benefits by incorporating MBSR into your daily routine today!

Techniques and Practices Involved in MBSR

When it comes to Mindfulness-Based Stress Reduction (MBSR), there are various techniques and practices that play a significant role in helping individuals manage stress effectively. One of the fundamental practices in MBSR is mindfulness meditation, where individuals focus on their breath or bodily sensations to cultivate present-moment awareness. This practice helps develop a non-judgmental attitude towards thoughts and emotions.

Yoga is another key component of MBSR, incorporating gentle movements with mindfulness and breathing techniques to promote relaxation and reduce stress. Body scan exercises involve systematically bringing attention to different parts of the body, increasing awareness of physical sensations and promoting relaxation.

Mindful walking is yet another technique used in MBSR, encouraging individuals to pay attention to each step taken while being fully present in the moment. These various techniques work together synergistically to help individuals cultivate mindfulness skills that can be applied in daily life situations for better stress management.

Incorporating MBSR into Daily Life

Incorporating Mindfulness Based Stress Reduction (MBSR) into your daily routine can bring a sense of calm and clarity to your hectic life. Start by setting aside a few minutes each day for mindfulness practices such as meditation or deep breathing exercises.

Create reminders throughout the day to pause, breathe, and check in with yourself. This simple act can help you stay present and reduce stress levels significantly.

Try incorporating mindfulness into everyday activities like eating, walking, or even washing dishes. Focus on the sensations, sounds, and smells around you to anchor yourself in the present moment.

Practice self-compassion and acceptance towards yourself and others. Remember that mindfulness is about being aware without judgment.

As you continue to integrate MBSR techniques into your daily life, notice how it positively impacts your overall well-being and resilience in facing life’s challenges with greater ease.

Scientific Evidence Supporting the Effectiveness of MBSR

Scientific research has shown compelling evidence supporting the effectiveness of Mindfulness Based Stress Reduction (MBSR) in reducing stress and promoting overall well-being. Studies have indicated that regular practice of MBSR can lead to a decrease in cortisol levels, the hormone associated with stress response, thus helping individuals manage stressful situations more effectively.

Furthermore, brain imaging studies have demonstrated changes in neural pathways associated with emotional regulation and resilience in individuals who practice mindfulness regularly. These structural changes suggest that MBSR may help rewire the brain for increased emotional stability and mental clarity.

Moreover, research has also linked MBSR to improvements in physical health outcomes such as reduced inflammation markers and enhanced immune function. This suggests that incorporating mindfulness practices into daily life can have far-reaching benefits beyond just managing stress.

The scientific evidence supporting MBSR serves as a testament to its potential to positively impact both mental and physical well-being.

Common Misconceptions about MBSR

When it comes to Mindfulness Based Stress Reduction (MBSR), there are a few common misconceptions that often arise. One of the main misconceptions is that MBSR is only for people who are already stressed or struggling with mental health issues. In reality, MBSR can benefit anyone looking to improve their overall well-being and quality of life.

Another misconception is that practicing mindfulness means clearing your mind of all thoughts. This couldn’t be further from the truth! Mindfulness is about acknowledging and accepting our thoughts without judgment, not trying to stop them altogether.

Some may also believe that MBSR requires a significant time commitment each day. While consistency in practice is beneficial, even just a few minutes of mindfulness each day can make a difference in reducing stress and increasing awareness.

It’s important to remember that MBSR is not a quick fix or cure-all solution. It takes time and effort to see results, but the benefits can be profound for those who commit to the practice consistently.

Finding a Qualified Instructor and Resources for Practicing MBSR

When it comes to practicing Mindfulness-Based Stress Reduction (MBSR), finding a qualified instructor is essential. Look for instructors who have undergone specific training in MBSR and have experience guiding others through the practice.

One way to find a qualified instructor is by searching online or asking for recommendations from mental health professionals or wellness centers. It’s important to feel comfortable with the instructor and their teaching style, as this can greatly influence your experience with MBSR.

Additionally, there are resources available such as books, online courses, and apps that can supplement your MBSR practice. These resources can provide additional guidance and support outside of formal instruction.

Remember that consistency is key when practicing mindfulness, so having access to reliable resources and guidance will help you stay committed to incorporating MBSR into your daily routine.

Personal Experiences

Personal Experiences

Sharing personal stories and experiences of practicing mindfulness-based stress reduction can be incredibly powerful. Many individuals have reported profound changes in their lives after incorporating MBSR into their daily routines. From better stress management to improved focus and overall well-being, the benefits are vast.

Some people have found that through consistent practice, they were able to cultivate a greater sense of self-awareness and emotional regulation. Others have experienced reduced anxiety levels and increased resilience in the face of life’s challenges. By dedicating time to mindfulness practices, many have discovered a newfound sense of peace and contentment in their lives.

The beauty of mindfulness-based stress reduction lies in its ability to empower individuals to take control of their mental health and well-being. By embracing these techniques and practices, one can embark on a transformative journey towards a more balanced and harmonious way of living.

So why not give it a try? Explore the world of MBSR for yourself, connect with qualified instructors or resources, and unlock the incredible benefits that mindfulness has to offer. Your journey towards a calmer mind and healthier lifestyle starts now!

The Unseen Effects: How Unemployment Touches the Mind

Analyze the negative psychological impact of unemployment on an individual

Hey there! Today, we’re tackling a topic that’s a bit of a tough cookie: the psychological impact of unemployment on an individual. Losing your job or struggling to find work isn’t just a financial hurdle. It wields the power to deeply affect our mental and emotional well-being. So, let’s peel back the layers and understand what’s really going on under the surface.

The Emotional Rollercoaster of Losing a Job

First things first, losing a job can feel like a rug’s been pulled out from under you. For many, their careers are more than just a paycheck; they’re a source of identity and pride. Suddenly, you might find yourself grappling with feelings of shock, denial, and frustration. And as days turn into weeks or even months, those initial reactions can evolve into more profound feelings of self-doubt and isolation.

Stress: The Unwanted Companion

With unemployment comes uncertainty—how long will it last, how will bills get paid, what will colleagues think? These questions nag at the back of your mind, pressing down with stress that’s hard to shake off. Chronic stress doesn’t just dampen your mood; it can bleed into your physical health, affecting sleep, appetite, and even increasing the risk of chronic diseases.

The Identity Crisis

Our jobs, love them or loathe them, often give us a sense of purpose and belonging. They shape a part of our identity. When that’s stripped away, you might find yourself questioning not just your career path but your self-worth and capabilities. This identity crisis can leave you feeling lost, adding another layer of challenge to the job-hunting process.

Social Isolation: The Silent Struggle

Without the structure of a job, days can become a blur. Work not only provides a daily routine but also a social circle. The absence of regular social interactions can lead to feelings of isolation and loneliness. What’s more, the stigma of unemployment might make you hesitant to reach out and connect, further deepening this sense of isolation.

The Vicious Circle of Depression and Anxiety

For some, the ongoing stresses of unemployment can spiral into anxiety and depression. The uncertainty and continuous rejections take a toll, making these mental health challenges both a cause and effect of unemployment. It’s a vicious circle that’s hard to break. Feeling anxious or down can make it tougher to muster the energy for job applications or interviews, prolonging the period of unemployment and the cycle continues.

Breaking the Cycle

So, what can you do if you find yourself in this boat? First, know that it’s okay to feel this way. Acknowledge your feelings, but don’t let them define you. Here are a few practical steps to consider:

  • Structure Your Days: Creating a routine can add a sense of normalcy and purpose. Dedicate time each day to job search activities, but also to activities that you enjoy or that relax you.
  • Stay Connected: Reach out to friends, family, and professional networks. Not just for job opportunities, but for emotional support. You’re not alone in this, even though it might feel that way.
  • Mind Your Health: Physical activity can boost your mood and energy levels. Something as simple as a daily walk can make a difference. Similarly, try to eat well and get enough sleep. Your physical health is foundational to your emotional resilience.
  • Seek Professional Support: If feelings of depression or anxiety feel overwhelming, talking to a mental health professional can help provide strategies to cope. There’s no shame in asking for help.
  • Volunteer or Freelance: If possible, engage in volunteering or freelance work. It can help fill gaps in your resume, keep your skills sharp, and provide a sense of accomplishment and purpose.

A Light at the End of the Tunnel

While unemployment can feel like a never-ending tunnel, it’s crucial to remember that this situation is temporary. With the right strategies and support, you can navigate through this tough time and emerge stronger on the other side. Keep believing in yourself, stay active in your job search, and don’t be afraid to lean on others for support.

The journey might not be easy, but your resilience and determination can turn this challenging chapter into a stepping stone towards personal and professional growth. Let’s keep the conversation going—share your experiences, strategies that have helped you, or simply words of encouragement. Together, we can face this head-on.

How Stigma Puts Up Roadblocks to Mental Health Support
How Stigma Puts Up Roadblocks to Mental Health Support

Hey there! Let’s have a heart-to-heart chat about something that may resonate with you or someone close to you: the thorny issue of stigma around mental health. We’re going to zero in on how and why this can make people pump the brakes on getting the help they seriously deserve. Think of this as your guide to understanding one of the trickiest barriers in mental wellness.

Why All the Hush-Hush?

Imagine feeling under the weather, but it’s not just any ache or sniffle—it’s in your mind. Now imagine feeling like you can’t talk about it because you’re worried about being labeled, judged, or treated differently. That’s stigma in a nutshell. This silent shadow can make folks feel ashamed or even embarrassed just for experiencing mental health concerns, which, let’s face it, are pretty common.

The Weight of Words

Words have power, and sometimes not the best kind. People can throw around terms related to mental health carelessly, and those words can sting, leaving lasting impressions. This can discourage someone from reaching out because they fear being defined by a condition or being seen as weak. Who wants to be stereotyped or discriminated against, right?

The Myths That Mislead

There are heaps of misconceptions floating around about mental health. Some people think that if you need therapy, you must be dealing with life-shattering problems or that you should be able to ‘snap out of it’ on your own. These myths can make you hesitate to seek support when it could actually do a world of good.

Self-Stigma Gets Personal

Sometimes, the critic is in your own head. Internalizing society’s negative views can lead you to judge yourself harshly. If you convince yourself you’re supposed to handle everything solo or that asking for help is a sign of failure, you’re facing self-stigma—and it’s mighty tough to be your own hero when you’re wrestling with those thoughts.

The Fear of Exposure

If you’re worried about your personal challenges becoming office water cooler gossip or family dinner discussion, you’re not alone. The fear that your private life could become public can be paralyzing. After all, who wants their boss or relatives to view them through the lens of a diagnosis instead of as the person they know?

So, What Can You Do About It?

Knowing all this, the question becomes: how do you push past these barriers of stigma? First, remember you’re not alone. Many others are silently wearing the same shoes, and the more we all speak up about mental health, the more normalized it becomes. Education is another powerful tool—busting myths and spreading the truth can shine a light through the fog of misconceptions.

If you’re the one struggling, understand that reaching out is a strength, not a weakness. It’s just like seeing a doctor for a physical illness. Mental health professionals are your allies, equipped to give you the support you need without judgment.

And if you’re a friend or family member, just being there to listen can make all the difference. Be the person who breaks the cycle of silence, one conversation at a time.

There you have it—let’s keep this dialogue rolling and open doors for each other. Seeking help for mental health should be as straightforward as booking a dentist appointment, and together we can work to make that a reality for everyone. Let’s flip the script on stigma and pave the way for unimpeded mental health care. Your mind deserves it.

Greenpoint Wellness Millersville
Discover Wellness at Greenpoint Wellness Millersville

Let’s talk about finding a place that gets what wellness means to you, especially when it involves medical cannabis. We all want a spot that feels welcoming, trustworthy, and filled with positivity, right? Say hello to Greenpoint Wellness in Millersville, a place where your wellness journey is taken seriously but in the friendliest way possible.

Why Greenpoint Wellness Stands Out

Imagine walking into a place where the air is filled with promise, not just because of the quality cannabis products on the shelves but because of the people who stand behind the counter. At Greenpoint Wellness, quality and safety aren’t just buzzwords; they’re the cornerstones of everything we do.

  • A Rich Variety of Products: Whether you’re brand new to medical cannabis or a seasoned pro, you’ll find an array of products ready to meet your needs. We’ve got it all, from tinctures and topicals to edibles and concentrates. And if you feel overwhelmed by options, we’ve got you covered with friendly guidance.
  • Knowledge and Compassion at Every Turn: Our team isn’t just skilled; they’re passionate about helping people like you. Wondering about the difference between CBD and THC? Or how to find the right product for your needs? Our staff is here to guide you with knowledge and care.
  • More Than a Dispensary: We believe that being part of the wellness journey means playing an active role in educating and supporting our community. That’s why we offer workshops, one-on-one consultations, and community events that help demystify medical cannabis and foster a supportive environment.

Spotlight on Our Products

We pride ourselves on a tailored selection that caters to a wide range of needs and preferences. Dive into our product categories, and you’ll find something that feels like it was made just for you. Plus, we’re always here to help you navigate your options and make informed choices.

Your Path to Wellness

Remember your first day at a new place where you weren’t quite sure what to expect? We remember, too, and we’ve worked hard to make sure your first visit to Greenpoint Wellness is as welcoming and stress-free as possible. From the moment you step in, our focus is on your comfort and privacy.

  • First Visits Made Easy: We’ll walk you through our products, help with any paperwork, and answer all your questions. Think of it as a guided tour, but with lots of friendly conversation and detailed answers tailored to your needs.
  • Continuous Support: Your journey doesn’t end with your first purchase. We’re here for the long run, offering ongoing support, follow-up consultations, and personalized care to ensure you’re getting the most out of your experience.

Specials, Deals, and Why You’ll Want to Keep Coming Back

Who doesn’t love a good deal? At Greenpoint Wellness, we’re constantly updating our specials and promotions to give you the best possible value. And if you like feeling appreciated (who doesn’t?), our loyalty program and community initiatives are designed with you in mind.

Plan Your Visit

Ready to see what all the fuss is about? Our store in Millersville is designed with your safety and comfort in mind, and we follow all the necessary guidelines to ensure a safe and welcoming experience. Check out our store hours, get in touch for a consultation, or simply stop by to say hi. We’re here to make your wellness journey rewarding.

In a world that can sometimes feel impersonal, Greenpoint Wellness stands out by bringing a personal touch to everything we do. Whether you’re exploring medical cannabis for the first time or looking for a new place to call your wellness home, we’re here to welcome you with open arms. Let’s make your path to wellness something special, together. See you soon!

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mental health

मानसिक बीमारियों के बढ़ने का क्या कारण है?

मानसिक रूप से बीमार होना कोई मजाक की बात नहीं है। ये बहुत दर्दनाक चीज़ है। आप को अगर कोई शारीरिक रोग है तो सभी आप के लिये करुणावान होंगे, पर जब आप को कोई मानसिक रोग है तो, दुर्भाग्यवश, आप हँसी के पात्र बन जायेंगे। ऐसा इसलिये है क्योंकि ये मालूम करना बहुत कठिन है कि कोई कब बीमार है और कब बेवकूफी कर रहा है? यदि किसी के परिवार में कोई मानसिक रूप से परेशान, अशांत है, तो ये उनके लिये सबसे बड़ी समस्या है। आप को पता ही नहीं चलता कि वे कब वास्तव में पीड़ा भोग रहे हैं और कब ऐसे ही बनावट कर रहे हैं ? आप समझ नहीं पाते कि कब आप उनके साथ करुणावान हों और कब कठोर?

मनुष्य का मानसिक स्वास्थ्य एक नाजुक चीज़ है। स्वस्थचित्तता और पागलपन के बीच एक बहुत छोटा अंतर होता है। यदि आप अंतर की इस सीमारेखा को रोज़ धक्का मारते हैं, तो आप उसे कभी पार भी कर लेंगे। आप जब क्रोध में होते हैं, तो हम कहते हैं, “वो गुस्से से पागल हो रहा है” या, “वो अभी पागल हो गया है”। आप उस थोड़े से पागलपन का मजा भी ले सकते हैं। आप थोड़ी देर के लिये सीमा पार करते हैं और एक तरह की स्वतंत्रता और शक्ति का अनुभव करते हैं। पर किसी दिन, अगर आप इसे पार कर के वापस लौट न पायें, तो पीड़ा शुरू हो जाती है। ये शारीरिक दर्द की तरह नहीं है, ये बहुत ज्यादा गहरी पीड़ा है। मैं ऐसे बहुत से लोगों के साथ रहा हूँ, जो मानसिक रूप से बीमार हैं और उनकी सहायता करता रहा हूँ। ऐसा किसी को नहीं होना चाहिये, पर दुर्भाग्यवश अब दुनिया में ये छूत की बीमारी की तरह फैल रहा है।

सुरक्षा जाल से परे जाना

पश्चिमी समाजों में ये बहुत बड़े स्तर पर हो रहा है, और भारत भी बहुत पीछे नहीं है। भारत में, खास तौर पर शहरी इलाकों के लोग इस दिशा में कई तरह से आगे बढ़ेंगे क्योंकि शहरी भारत पश्चिम की अपेक्षा ज्यादा पश्चिमी होता जा रहा है। अमेरिका की तुलना में यहाँ ज्यादा लोग डेनिम पहनते हैं। मानसिक बीमारियाँ, पहले के किसी भी समय की अपेक्षा, अब ज्यादा बढ़ रही हैं क्योंकि हम वे सब सहारे, साथ, सहयोग के साधन खींच कर फेंक रहे हैं जो लोगों के पास थे। पर हम इन सहारों के स्थान पर कुछ भी ला नहीं रहे हैं। अगर लोग अपने आप में चेतन और सक्षम हों तो सब कुछ ठीक रहेगा, भले ही आप सभी सहारों को खींच कर अलग कर दें। पर वो सक्षमता दिये बिना अगर आप सहारे तोड़ देंगे तो लोग टूट जायेंगे।

मानसिक बीमारियाँ, पहले के किसी भी समय की अपेक्षा, अब ज्यादा बढ़ रही हैं क्योंकि हम वे सब सहारे, साथ, सहयोग के साधन खींच कर फेंक रहे हैं, जो लोगों के पास थे। पर हम इन सहारों के स्थान पर कुछ भी नहीं ला रहे हैं।

बहुत लंबे समय से, हम अपनी मानसिक और भावनात्मक स्थिरता के लिये कुछ चीजों पर निर्भर रहे हैं। पर अब, ये सब चीजें ले ली जा रही हैं। इन चीजों में से एक है परिवार। परिवार हमें सहारा देता है – चाहे कुछ भी हुआ हो, कोई न कोई हमेशा आप के साथ खड़ा होता था। जब आप चीजें सही करते हैं तो हर कोई आप के साथ होता है, पर जब आप कुछ गलत करते हैं तो वे सब दूर हो जाते हैं। परिवार ऐसे लोगों का समूह था जो आप के द्वारा किये जा रहे सर्कस के लिये एक सुरक्षा जाल जैसा था। आप चाहे किसी भी तरफ गिरें, कुछ देर के लिये आप को पकड़ने वाला कोई न कोई ज़रूर होता था। लेकिन बहुत से लोगों के लिये वो सुरक्षा जाल अब नहीं है। जब आप गिरते हैं तो गिर ही जाते हैं। इस कारण से लोग टूट रहे हैं।

भारत की संस्कृति में, एक समय ऐसी परम्परा थी कि कुल आबादी के 30% लोग संन्यासी होते थे। उन्होंने जागरूकतापूर्वक बिना परिवार के रहने का निर्णय लिया था, बिना सहारे के रहने का, बिना घर के रहने का। इसलिये नहीं कि उनके पास साधन नहीं थे, बल्कि इसलिये कि उन्होंने इस विकल्प का चयन किया था। उन्हें कभी भी कोई अवसाद नहीं होता था क्योंकि वे सुरक्षा तंत्र की आवश्यकता के परे चले गये थे।

अगर आप ने ट्रेपीज़ बार झूले पर झूलना ठीक तरह से सीख लिया है तो आप इसे सुरक्षा जाल के बिना भी कर सकते हैं। पर अगर आप इसे ठीक ढंग से नहीं कर रहे हैं तो बेहतर होगा कि आप सुरक्षा जाल रखें, नहीं तो आप अपना सिर तोड़ लेंगे। यही सब तो हो रहा है। हमारे पास जो पारम्परिक साथ, सहयोग की व्यवस्था थी हम उसे निकाल कर फेंक रहे हैं।

दूसरा पहलू ‘धर्म’ है। मनुष्य के मनोवैज्ञानिक संतुलन को धर्म आसानी से संभाल लेता था। “ईश्वर तुम्हारे साथ है, चिंता मत करो”, इसी बात से बहुत सारे लोग शांत, स्थिर हो जाते थे। इस बात के महत्व को कम मत समझिये। आज लोग मनोचिकित्सकों के पास जा रहे हैं। भारत के पास 100 करोड़ लोगों के लिये पर्याप्त संख्या में मनोचिकित्सक नहीं हैं। किसी भी देश में नहीं हैं। और सबसे मुख्य बात – वे बहुत ही अकुशल हैं क्योंकि वे एक समय में एक ही रोगी को देख सकते हैं, और उन्हें बहुत सारे साजो-सामान की ज़रूरत होती है। पूरे सम्मान के साथ, हमें धर्म के इस पहलू को स्वीकार करना चाहिये। ये अत्यंत कम खर्चीली, सभी लोगों को एक साथ संभालने वाली मनोचिकित्सा है।

करण जौहर: :इस सब के लिये आप का धन्यवाद, क्योंकि मैं जानता हूँ कि निश्चित रूप से ये एक बड़ी विपत्ति है जो हम पर आ रही है और जैसा कि मैंने कहा, कुछ लोग मदद लेते हैं। कई बार इसका निदान रासायनिक असंतुलन के रूप में किया जाता है और उसके लिये दवाईयाँ दी जाती हैं। आप ने पहले भी, अपने आप को खोजने तथा अंदर की सुखदता को पाने के बारे में कहा है। तो ऐसी परिस्थितियों में ये हमें किस प्रकार सहायता दे सकता है?

रसायनों का एक आर्केस्ट्रा

सद्‌गुरु: मानव सुखदता को कई अलग-अलग तरीकों से देखा जा सकता है। इसको देखने का एक आसान तरीक़ा यह है कि प्रत्येक मानवीय अनुभव का एक रासायनिक आधार होता है। आप जिसे शांति, खुशी, प्रेम, उथल पुथल, स्वस्थचित्तता, मानसिक पीड़ा, उल्लास आदि कहते हैं, उन सभी का एक रासायनिक आधार होता है। स्वास्थ्य और अस्वस्थता का भी एक रासायनिक आधार होता है। आज दवाईयों का सारा ज्ञान बस रसायनों द्वारा आप के स्वास्थ्य का प्रबंधन करने का प्रयत्न कर रहा है। अब चिकित्सा का काम केवल रसायनों के बैंड का उपयोग कर के स्वास्थ्य का प्रबंधन करना ही रह गया है।

मानसिक अस्वस्थता का प्रबंधन भी ज्यादातर बाहर के रासायनिक पदार्थ दे कर ही किया जा रहा है। लेकिन इस धरती पर आप जितने भी रसायनों के बारे में सोच सकते हैं, वे सब, किसी न किसी प्रकार से, आप के शरीर में उपस्थित ही हैं।
सही चीज़ का पता लगाना
मूल रूप से स्वास्थ्य का अर्थ है सुखदता का एक विशेष स्तर। जब आप का शरीर सुख में होता है तो हम इसे अच्छा स्वास्थ्य कहते हैं। अगर ये बहुत ज्यादा सुखी हो जाता है तो हम इसे प्रसन्नता कहते हैं। अगर आप का मन सुख में होता है तो हम इसे शांति कहते हैं। जब ये बहुत ज्यादा सुखी होता है तो हम इसे परमानंद कहते हैं। अगर आप की भावनायें सुखद हैं तो हम इसे प्रेम कहते हैं। जब ये बहुत ज्यादा सुखद होती हैं तो हम इसे करुणा कहते हैं। जब आप की उर्जायें सुखद होती हैं तो हम इसे आनंद कहते हैं। जब ये बहुत ज्यादा सुखद हो जाती हैं तब हम इसे उल्लास कहते हैं। जब आप के आसपास का वातावरण सुखद हो जाता है तो हम इसे सफलता कहते हैं।

जगत का सबसे अदभुत इंजीनियर आप के अंदर है। यही वो बात है जिसके आधार पर हम आप को इनर इंजीनियरिंग देते हैं – अपनी आंतरिक व्यवस्था की इंजीनियरिंग कर के अपने जीवन का प्रभार स्वयं लेने का काम! हम जिस तरह से जन्म लेते हैं, जिस तरह से हम जीते हैं, सोचते हैं, महसूस करते हैं और अपने जीवन का अनुभव करते हैं, हम कहाँ पहुंचेंगे और कैसे मरेंगे – यह हर व्यक्ति द्वारा स्वयं ही तय किया जाता है।


Know About Inner Engineering

Inner Engineering is a technology that is designed for better well-being. Some people also called this process as yoga or meditation. In this process, you can find a way to balance between your day-to-day life and inner peace.

There are different definitions available for this kind of practice; some people call it yoga, while others call it as holistic science or inner engineering. Using yoga, you can find a connection with God or spiritual power. The word yoga is derived from the Sanskrit term ‘yog’ that is in addition. This addition is between self and god.

A few scientists say that yoga helps in connecting with your deeper self. By the word deeper self, I mean the supreme entity rests. The supreme entity is a combination of our soul and mind.

The inner engineering helps the folks to have integration between the mind and soul, which helps to experience the true power of the mind. Also, you can sharpen the skills of monitoring the mind and thoughts for handling the emotions using the method derived from yoga.

Yoga is a process of training your mind, where you learn to control your material thoughts in a single way. Thoughts have the capacity of triggering emotions, which can, in turn, trigger your physical movements. Our mind is a difficult thing to handle, but once you are able to do, you will know your divine power. The mind can’t be idle at any point of time. This is because it is medically proven that your mind is always busy even when you are sleeping. In fact, the scientist says that our mind is more active when we sleep. By controlling the thoughts, you can control the actions.

Thus, it is necessary to have a positive attitude towards life, which will reflect on your life. The communication that happens within yourself will directly have an impact on how you communicate and how you visualize the world.

To achieve this kind of positive attitude and self-awareness you need to practice inner engineering, which people also call as yoga or meditation. By this process, you also get an idea about the self-awareness. It is necessary to be aware of how self-help can mold our thoughts.

Using self-awareness you can alter the negative emotions. You need to push out all degrading thoughts using the regular and rigorous practice of yoga or inner engineering.

In this article, we have thrown light on how you can create a balanced mind and enlight your soul with the divine treasure of knowledge.

Ways to Live you Dream life

Ways to Live you Dream life

Are you feeling “I can’t do it or why my life so difficult”? If yes, then let me correct you here that you are not the only person who is suffering from stress or miserable. We’ve all been in a tough spot, not just once but multiple times. However, these are the precious moments that define our life. Our attitude in those moments has the potential of either making us or breaking us on the path towards success and achievement.

To guide you find your purpose of life and your inner strength I’ve put together a few things that can be helpful in turning on your lamp within yourself.

Determination is the key

The determination that we show towards our goal is the key to decide whether we will be able to achieve it or not. The determination not just helps to drive it through the road of success but also helps in dealing with the struggles, disappointments, and failures.

 Always find ways to remind that your determination will decide your future. It will help you have clear vision of your dream.

 Failure is Necessary

To live the life you want, you need to be willing to face the struggles and pass through them. If you are someone who easily gives upon when a difficult situation comes, then you probably don’t have a chance of tasting success. Moreover, it is necessary to acknowledge your failure and correct the mistake before it turns your life the other way.

 In the days of your struggle, remember, that life will take a few things from you, which will help you grow. Then, once you have got exactly what you want, then it will begin to slowly give back your things.

Challenge your comfort

 Adding to the previous point, when you feel that you are facing hurdles and battles, it is when you need to be aware that you are doing something out of your comfort level. The sooner you understand this, the better your life will be.

 However, for that, you should be mentally and emotionally prepared. As said earlier, it is important to acknowledge the bad things and then overcome all of them one by one.

Gratitude Will Take You a Long Way

Each one of us experience rough times in our lives, because it’s just the reality of living a life. At those moments instead of getting hard on yourself and screaming that “I can’t do”, think of how happy you were when you achieved your last goal.

 Remember that it is always necessary to feel grateful for all the little things you have in your life. It is truly amazing how deep impact these positive and gratitude feelings have in our daily life. They not only give you clarity on your vision but also turn your mood.

If you’re unhappy with where you are, then start feeling grateful for the beautiful things you have. We might not choose the situation, but we can definitely choose the mindset.

 Best Things Never Comes Easy

 When I often feel that I can’t to it, I try to remind myself that “best things never come easy”. Even if you are halfway through your success, just feel proud for yourself that you have taken a step that most people fear.  

However, apart from seeing all the better days of your life, it is important to see the worst also. Lastly, while working for your dreams keep your mind and vision clear.

Self-belief and hard work always pays off!!!

How can I stop overthinking every little thing?

Tips to stop overthinking and dealing with possible anxiety

When you’re calm, you can think your way through a problem instead of just worrying about it. Think about the worst thing that can happen, how likely that is and what you could do if it happens. In a stressful situation, think about the different ways you can respond and decide which one is the most intelligent.

Don’t make mountains out of molehills.

When you use the thinking brain, you get control of the emotional brain, and you feel better.

Also, replace negative thoughts with positive thoughts. Count your blessings and remind yourself of your successes.

The treatments for anxiety range from simple stress reduction methods to therapy and medication.

Don’t overlook stress management – it can help even with very bad anxiety.

Video – a lot of helpful information, including the 3-part program of Brown and Gerbarg –

Thought patterns are like habits, and like habits, they are tough to break, but it is possible to change them. It might be easier to add good thought patterns and that way increase the amount of time you think healthily/positively, to balance out the bad. Anxiety and bad thoughts are normal functions and can’t be completely stopped, but it can be reduced to a manageable and healthy level.

Anxiety – an Overview and Ways to Treat It


Do you often feel anxious, or do you know someone else who is? Read on to find about more about what it is it, and learn a number strategies to help prevent it, or reduce the severity of the symptoms if you have it.

Anxiety is a common mental health problem, which is prevalent throughout the world and can be really serious in some cases. Studies show that more than 1 in 10 people will develop a disabling anxiety disorder at some stage in their life.

Anxiety is usually assessed on a degree of severity, ranging from mild, to moderate, to severe.

There are a number of different anxiety disorders, which include: generalized anxiety disorder, phobias, social anxiety disorder, separation anxiety disorder, agoraphobia, panic disorder, obsessive-compulsive disorder, and selective mutism.


The symptoms associated with anxiety are quite varied, and can range from quite mild or to quite severe.

1) Behavioural – social withdrawal, sleeping problems, loss of appetite, increased motor tension.

2) Emotional – feelings of dread, trouble concentrating, feeling tense or jumpy, anticipating the worst, irritability, restlessness, blank mind, nightmares, obsessions about sensations, sense of ‘deja vu’, feeling trapped in your mind.

3) Cognitive – thoughts about suspected dangers, such as fear of dying, believing that chest pains are heart attack, believing shooting pains in your head are a tumor or aneurysm, feeling an intense fear when you think of dying, or you may think of it more often than normal, or can’t get it out of your mind.

4) Physiological – headaches, vertigo, digestive problems, nausea, shortness of breath, palpitations, and fatigue.


The risk factors associated with anxiety include:

1) Neuroanatomical – Neural circuitry involving the amygdala (which regulates emotions like anxiety and fear, stimulating the HPA Axis and sympathetic nervous system) and hippocampus (which is implicated in emotional memory along with the amygdala) is thought to underlie anxiety. People who have anxiety tend to show high activity in response to emotional stimuli in the amygdala.

2) Genetics – Genetics and family history may put an individual at increased risk of an anxiety disorder, but generally external stimuli will trigger its onset or exacerbation.

3) Medical conditions – Many medical conditions can cause anxiety. This includes conditions that affect the ability to breathe, like COPD and asthma, and the difficulty in breathing that often occurs near death. Conditions that cause abdominal pain or chest pain can cause anxiety and may in some cases be a somatization of anxiety.

4) Substance-induced – Several drugs can cause or worsen anxiety, whether in intoxication, withdrawal or from chronic use. These include alcohol, tobacco, cannabis, sedatives (including prescription benzodiazepines), opioids (including prescription pain killers and illicit drugs like heroin), stimulants (such as caffeine, cocaine and amphetamines), hallucinogens, and inhalants.

5) Psychological – Poor coping skills (e.g., rigidity/inflexible problem solving, denial, avoidance, impulsivity, extreme self-expectation, negative thoughts, affective instability, and inability to focus on problems) are associated with anxiety. Anxiety is also linked and perpetuated by the person’s own pessimistic outcome expectancy and how they cope with feedback negativity. Temperament (e.g., neuroticism) and attitudes (e.g. pessimism) have been found to be risk factors for anxiety.

6) Social – Social risk factors for anxiety include a history of trauma (e.g., physical, sexual or emotional abuse or assault), early life experiences and parenting factors (e.g., rejection, lack of warmth, high hostility, harsh discipline, high parental negative affect, anxious childrearing, modelling of dysfunctional and drug-abusing behaviour, discouragement of emotions, poor socialization, poor attachment, and child abuse and neglect), cultural factors (e.g., stoic families/cultures, persecuted minorities including the disabled), and socioeconomics (e.g., uneducated, unemployed, impoverished although developed countries have higher rates of anxiety disorders than developing countries).

Tip 1: Mindfulness

Mindfulness is a psychological process, which involves bringing one’s attention to what you are experiencing in the present moment, which can be developed through the practice of meditation.

To perform mindfulness you must adopt a particular orientation toward one’s experiences in the present moment, which is characterized by a mixture of acceptance, curiosity, and openness.

Mindfulness practice has been shown to reduce symptoms of depression, stress, anxiety, and can is also used to treat drug addiction.

1) Awareness – Notice the thoughts which arise in your mind and the sensations that feel in your body. Do they feel hot or cold? Notice your heartbeat. Be aware of your breathing. Allow yourself to feel these sensations without resistance

2) Acceptance – Rather than accept or reject your thoughts, try to just observe them without judgment and allow them to flow in and out of your mind.

3) Present Moment – We often worry about the future or dwell on the past, but you should learn to focus on the present moment and bring your attention back to what is happening in the now.

Tip 2: Breathing

Square breathing is a simple technique which involves taking slow, deep breaths. It is good for stress reduction and can increase performance and concentration.

To start, visualize a square, then follow the instructions going clockwise:

1) Breathe in for 4 seconds picturing one side of the square.

2) Hold your breath for 4 seconds visualizing the second side of the square.

3) Breathe out over 4 seconds visualizing the third side of the square.

4) Hold your breath for 4 seconds visualizing the fourth side of the square.

This exercise should be completed as many times as required for the breathing to become calm and regular.

Tip 3: Other Ideas

1) Keep a journal – Write down your current thoughts, and brainstorm possible solutions to your problems.

2) Reading – Read one of your favourite books, or shop around for a new self-help book.

3) Write a poem – Turn your current worries and problems into a poem to give meaning to them.

4) Colouring – Get some coloured pencils, or crayons, and draw whatever comes to mind. Try some random patterns, or if you are feeling more adventurous create a stunning piece of art.

5) Music – Listen to your favorite band, or play your instrument if you have one.

6) Dance – Move your body to your favorite song, to help keep fit and distract yourself at the same time.

7) Walk – Take a walk outside and, and pay attention to your surroundings. Count houses, cars or trees as you pass them.

8) Relaxation – Take a warm, relaxing bubble bath or a warm shower, whichever you prefer.

9) List – Write a list of positive things in your life, such as good memories and your best attributes, and read them whenever you feel bad.

10) Triggers – Make a list of your triggers, and give it to your therapist if you have one.