4 Reasons to Start Practicing Mindfulness Meditation

4 Reasons to Start Practicing Mindfulness Meditation

Mindfulness meditation isn’t a new practice, but it’s recently made its way into the Western world. Particularly after the 2020 Coronavirus pandemic, more and more people turned to mindfulness to help them cope with the negative effects the pervasive experience had on them – and it worked!

Although Coronavirus is no longer as much of a threat and life has started to resume to normal, mindfulness meditation is still a great practice to help improve your quality of life. Take a break from looking into purchasing a new microblade, and let’s learn about 4 reasons to start practicing mindfulness meditation.

Enhances Your Self-Awareness

One of the most rewarding benefits of mindfulness meditation is that it enhances your self-awareness. The practice of mindfulness meditation asks that you become aware of the moment in front of you. This involves your thoughts, feelings, and what your senses are picking up. It’s no surprise that this dedicated practice of bringing the present into your awareness will undoubtedly help build a stronger foundation for self-awareness.

Facilitates Inner Growth

Spend a few minutes thinking about what inner growth means for you. Oftentimes, when people think about growth, they look to what they can and want to accomplish. Typically, these are tangible and measurable goals. Yet, we should know that it takes what’s within us to accomplish whatever it is that we have our sights on. Mindfulness meditation opens the door to the classroom of learning the ins and outs of who we are. This beautiful practice is the closest we can get to truly looking in the mirror at what makes us who we are. This insight is necessary for us to grow in any capacity as humans.

Builds Stronger Relationships

We should know by now that mindfulness meditation helps us to develop self-awareness and grow as positive and healthy individuals. It should come as no surprise then that it also helps to foster and build stronger relationships with others. Healthy relationships require you to be compassionate, understanding, and present with others – 3 qualities that mindfulness meditation enhances. The more aware you are of your own emotions and the emotions of those around you, the more equipped you are to be a supportive, loving, and kind friend or partner.

Helps Combat Symptoms of Mental Illness

One of the biggest benefits of practicing mindfulness meditation is that it can alleviate symptoms of depression and anxiety. In fact, mindfulness practices are now widely used in clinical settings to help people who struggle with mental illness. The reason mindfulness meditation is so beneficial for treating mental illness is that it shines a light on what’s going on inside of you which is necessary to your healing process. You can see your uncomfortable emotions and thoughts with clarity and without judgment, and this leads to more self-love, less anxiety, and increased feelings of positive emotions.

How to Prevent Overtraining Syndrome

How to Prevent Overtraining Syndrome

Have you noticed a lack of energy or unusual muscle soreness after your workouts? If so, you might be experiencing something known as overtraining syndrome. You thought your tailor’s bunion was your biggest concern when it comes to your training, but now you’re starting to notice there’s something bigger going on.  

While it’s important that you seek the help of a professional if you think you may be experiencing overtraining syndrome, we’re going to offer some advice on how to prevent overtraining syndrome to make sure it doesn’t happen again.

What is Overtraining Syndrome?

Overtraining syndrome is a common occurrence among athletes and people who work out regularly. This happens when people who are frequently pushing their bodies to the extreme don’t allow their bodies and minds an adequate amount of time to recover leading to negative consequences that drastically hinder progress and overall health.

What Are Its Consequences?

The consequences of overtraining syndrome vary from person to person, but they all have one major thing in common which is that it severely impacts one’s ability to train. Overtraining syndrome can manifest in the inability to practice or train, unbearable or new onset of unusual soreness in the muscles, slow recovery, general fatigue, irritability, negative mood, and a decrease in mental clarity or focus.

3 Tips to Prevent Overtraining Syndrome

If you are currently experiencing overtraining syndrome, it’s important that you seek the help of a medical professional and stop all training until you recover properly. However, the good news is that overtraining syndrome is completely preventable. We’re going to offer some tips to prevent overtraining syndrome, so you can train effectively and avoid any of overtraining syndrome’s negative consequences.

1. Take Rest Days

Rest days are crucial when it comes to preventing overtraining syndrome. You should consider rest days as part of your training regimen, instead of viewing it as “time off” or a “lazy day.” Rest days are just as important as the days you spend training. Without proper rest, you don’t give your muscles and mind the time they need to recover which could lead to injury, exhaustion, and potentially experiencing overtraining syndrome.

2. Adequate Sleep

It’s not just important that you take rest days, but you also need to make quality sleep each night a priority. When you sleep, your body is hard at work repairing the muscles torn throughout your training practice. Not only does quality rest help with ensuring your physical health, but it’s also necessary to keep your energy levels and cognitive functions in check. You should aim to get at least 7 to 8 hours of quality sleep each night.

3. Proper Nutrition

 Are you fueling your body the way that you should be? Oftentimes, overtraining syndrome occurs because athletes aren’t eating enough or neglecting to get in an adequate amount of water each day. Athletes need to make a meal plan that fits with their training to make sure their bodies are getting in the nutrients it needs to perform the vigorous and intense training it endures.

4 Effective Ways to Take Care of Your Mental Health

4 Effective Ways to Take Care of Your Mental Health

May is here, which means that it’s officially Mental Health Awareness Month! Data suggests that over a quarter of US adults suffer from mental illness every year, and that’s why it’s incredibly important to know how to protect, understand, and take care of our mental health.  

The process of taking care of our mental health isn’t quite as simple as, let’s say, the car restoration process. However, it’s completely doable. We’re here to help by offering a list of 4 effective ways to take care of your mental health.

Let’s get right into it.

Get Quality Sleep

Quality sleep is essential for our mental health. In fact, research shows that people who don’t receive quality sleep each night are more likely to experience symptoms of depression and anxiety, and they’re also at a higher risk of suicide when compared to people who get adequate sleep each night. That’s why the first line of defense in taking care of your mental health is to ensure you’re getting at least 7 to 8 hours of quality shut eye each night.

Practice Mindfulness

Mindfulness is when your focus and attention are on the present moment. This could include being aware of what your senses are picking up, the thoughts in your mind, and the emotions you’re feeling. Practicing mindfulness is an effective way to take care of your mental health, as it helps to develop a greater sense of self, regulate and manage emotions, and foster self-love and self-compassion. If you’re not sure where to start with practicing mindfulness, there are plenty of resources available online to help you get started like this mindfulness overview from Mind.org.

Don’t Invalidate Your Feelings 

It’s incredibly common for people who struggle with mental illness to judge or wish their feelings away. While the goal is to help alleviate negative and unwanted feelings and emotions, it’s crucial that you validate them first. Without validating your emotions, you’re not able to ever work through them. Every emotion has a purpose, and it’s important that you view your emotions in a non-judgmental and compassionate way. Once you learn to sit with your feelings, you’re more likely to be able to regulate, understand, and care for them.  

Avoid Toxic People

There are many people who struggle with mental illness as a result of turbulent or toxic relationships. What others say and how they treat us have the power to disrupt how we view and think of ourselves. This is why it’s paramount that you avoid toxic people and cut off relationships that you know are damaging to your mental health. If you struggle to end toxic relationships, you aren’t alone. Fortunately, there are plenty of professionals who can help you to navigate and leave a toxic relationship, and it’s best that you consult with them – then try and go at it alone.

3 Simple Ways to Ease Anxiety

3 Simple Ways to Ease Anxiety

Do you ever feel overwhelmed by anxiety? You are not alone. Anxiety is one of the most common mental illnesses that people around the world suffer from, and can be one of the most debilitating emotional states, robbing us of our sense of control and peace. If left unmanaged, it can lead to effects such as feelings of helplessness and despair or even physical symptoms like insomnia, headaches or digestive troubles. If you are suffering from anxiety, you might find that you are lacking the ability to engage in everyday tasks and even hobbies that you enjoy, such as baking, writing, or riding your favorite bike from get lowered cycles. While anxiety might feel untreatable in the moment, the truth is that there are many things that can be done to ease feelings of anxiety. Finding the right treatment for anxiety can be tough, but luckily, there are a few simple steps we can take to help ease this overwhelming emotion – so read on if you’re ready to reclaim your freedom from anxious thoughts once and for all! 

1. Practice mindfulness: Being more mindful in your day to day life is one of the best things you can do for your mental and emotional health. Mindfulness is the practice of being present in the moment and nonjudgmentally observing your thoughts, feelings, and bodily sensations. It is the opposite of getting caught up in anxious thoughts, which can spiral out of control if left unchecked. Practicing mindfulness can help you to become aware of the present moment and be more aware and accepting of your emotions, helping to reduce anxious feelings.

2. Make time for self-care: Taking time for yourself is essential to managing anxiety, especially when you are trying to balance a busy schedule in which you are limiting time for yourself.  Make sure to schedule in time each week to do activities that help you relax. This could be anything from a hot bath to getting out in nature – whatever helps you switch off and be mindful of the present moment.

3. Reach out: Don’t forget, you don’t have to go through anxiety alone. Reach out to family and friends for support, or speak to a counselor or therapist who can help you manage anxious thoughts. Knowing that you are not alone in your struggles can do wonders for your emotional wellbeing.

These 3 simple steps can help you to take back control from overwhelming anxiety and give yourself the peace of mind and freedom you deserve. So why not give them a try today? You won’t regret it, and will likely be feeling better in no time!

3 Simple Self-Care Tips for New Moms

3 Simple Self-Care Tips for New Moms

Being a new mom is difficult. From caring for your little one to managing household responsibilities such as tidying or even preparing for a big move with Black Tie Moving, finding time to take for yourself can be difficult. If you are a new mom and are finding yourself feeling stressed, anxious, or overwhelmed, it might be time to prioritize a bit of self-care. Keep reading to learn a few simple ways to take extra care of yourself, even amidst a busy schedule.

Get Moving

Working out and creating a strong fitness routine as a new mom is one of the best ways to tend to your physical, mental, and emotional health. If you don’t have time to hit the gym amidst all of your parental duties and responsibilities, don’t panic! In order to reap the benefits of exercising, you don’t necessarily need to head to the gym; you can go for a short walk around the neighborhood, bike with your family, or dance along to your favorite music. While finding the motivation to exercise after having a new baby might be difficult, working out is one of the best ways to incorporate self-care into your everyday routine. 

Have an At-Home Spa Day 

Don’t have the time or money to head to a spa for some much-needed relaxation? That’s ok! Simulate the experience of visiting a spa at home by drawing a hot bath, doing a cleansing mud mask, and applying nourishing serums and lotions to your body. Create extra ambiance by dimming the lights, lighting scented candles, and playing your favorite calming music. 

Call a Friend

One of the most difficult parts of being a new mom is battling feelings of isolation as you don’t to have much spare time to spend with friends following the birth of your baby. One of the best things you can do to care for yourself and alleviate stress is to take the time to call a friend each day. Whether you’re venting about challenges you might be facing or just chatting and catching up, taking the time to converse with friends each day is a great way to alleviate stress and add some fun to your daily schedule.

Taking time for yourself can be hard, especially when you’re a new parent. Follow these 3 tips to make self-care as simple as possible, even with a new baby at home. 

The Art of Trying: Talking Through It

The Art of Trying: Talking Through It

As a couple who is trying to conceive, you might feel stuck on a rollercoaster ride that is filled with excitement as you navigate through the waiting period and then get devastated after seeing a single line on the pregnancy test kit yet again. However, it is essential to realize that you are not alone. One in every seven couples face issues while conceiving. But it is even more important to communicate with your partner who is on this journey along with you. Although it can be a little difficult for you to express your emotion during this challenging phase, talking about your feelings will help you overcome your fears, feel less anxious, and even provide some motivation to your partner. Here are a few ways in which you can effectively communicate with your partner while trying to conceive:

Talk About Your Needs and Feelings

As mentioned earlier, getting a negative result may dishearten you and your partner. So, it is important to communicate your needs with the person who is on this journey with you. Talking about failures is not easy for most people. So, if you feel that your partner is unable to express their emotions, you can initiate the conversation. Begin by expressing your emotions. This may help them open up to you and thus have effective communication that will help you both feel a lot more relieved.

Listen to Each Other

While expressing your emotions is important, it is equally important to ensure that your partner listens to you and understands your needs. This is what makes communication effective. Sit down with your partner, avoid all distractions, and ensure a healthy and meaningful conversation that makes you feel understood. To become a good listener, you need to be emphatic and not interrupt. However, you should definitely ask questions to show your participation.

Seek Help

Fertility issues can put a significant strain on even the most solid relationships. So, if you have been trying for a long time with no positive results, it is better to consult a specialist. For this, you and your partner need to be ready. This may feel like a big step, but it knowing the cause behind the issue will help you get proper treatment. This can protect your mental health and ensure a healthy relationship with your partner.

Draw a Line Between Fun and Function

Getting intimate with your partner may feel like a chore while you guys are trying. This can easily take away the spark from your romance and make it quite boring. This is probably the last thing you would want to experience with your future co-parent. To keep things exciting for you as well as your partner, you should consider making things a little spicy when you are not ovulating. You can plan a date night and make some extra efforts to make your night memorable. This will also help you overlook the medical perspective of things and enjoy some quality time with your partner.

Coping with difficulties while conceiving can be dreadful, but with these tips, #TheArtOfTrying can become a lot more enjoyable for you and your partner. 

Understanding mental health for nurses

Understanding mental health for nurses

The role of a nurse encompasses more than looking after a patient’s physical or mental health, it demands an understanding of people as a whole. The American Nursing Association describes the job as both an ‘art and a science’ and notes that through ‘long-term monitoring of patients’ behavior and knowledge-based expertise, nurses are best placed to take an all-encompassing view of a patient’s wellbeing’.

So, the mental health of the people a nurse is caring for is hugely important, not only if someone needs help specifically in this area, but also in order to understand how someone is being impacted by a diagnosis or a treatment program, for example. Gaining this understanding will help nurses deal with them effectively and professionally in order to make the experience a little easier. So, all nurses, whether specialists within mental health or not, will be involved in dealing with it.

Definition of mental health

When discussing mental health, we focus on our emotional, psychological and social well-being and how we think, feel and behave. All these impact how we relate to other people, handle stress and feed into the choices we make. It can be negatively impacted by all sorts of outside factors, including illness, trauma, bereavement, money worries and relationship issues. 

Mental health is an integral component of health and well-being and is experienced in different ways by every single person. It can be positive or negative and lead to very different outcomes depending on the individual and their own experiences and needs. For those who have mental health conditions that impact their lives in a negative way, simply attending a vaccination appointment, or understanding the consequences of a course of treatment for example, could be very stressful.

Many individual, structural and societal factors may combine throughout one’s life to either protect or undermine a person’s mental health, and individual issues such as biological factors including emotional skills, or outside triggers such as substance abuse are likely to make people more vulnerable. We can all be affected at different stages in our lives, and that, of course, includes people working within the health sector. 

Understanding yourself and your patients

Good communication, understanding and empathy are all crucial elements to the nurse toolkit and nurturing these soft skills will help make interactions with patients more meaningful and impactful. Empathy is seeing, understanding and sharing the viewpoints of others without judgements, and has cognitive, emotional and behavioral implications. 

As well as being aware of the affect mental health has on patients, its crucial for those working within healthcare to consider the impact their job could have on their own thoughts and feelings. Poor mental health may affect day-to-day functioning, physical health and the ability to enjoy life. Working in a stressful, demanding and fast-moving environment can take a negative toll. The health and wellbeing of nurses are inevitably affected by the demands of their workplace, and this affects their work and the people they look after. In addition to support from the organization within which they work to encourage general wellbeing, simple steps such as prioritizing a healthy diet, physical activity and getting enough sleep are very important. Developing mindfulness skills aimed at reducing stress are also helpful, as well as finding relaxing activities such as reading, yoga, swimming or painting, which can all calm the mind and contribute to your own good health and therefore your patients.

Choosing the right course

According to the U.S. Bureau of Labor Statistics, the employment of registered nurses is projected to grow 6 percent from 2021 to 2031, and there will be approximately 203,200 openings for registered nurses projected on average over the decade. So, with the demand for qualified nurses increasing steadily, choosing to enter the profession will provide candidates with a long and rewarding career.

The University of Indianapolis online accelerated BSN program enables students to become a nurse in 15 months, providing 100% online coursework with in-person clinical placements and two on-campus residencies. The faculty emphasizes that nursing is not simply about what nurses do, but about who nurses are. 

It is a fulfilling and demanding profession, so when embarking on a nursing course you will be taking the first steps to enter a highly specialized profession with a reputation for dedication and compassion which is indispensable in safeguarding public health. An awareness of the impact of mental health will enable you to be a highly effective nurse. 

How can probiotics help your baby’s health?

How can probiotics help your baby’s health?

The human intestine contains a huge number of bacteria. Probiotics are a combination of beneficial bacteria that live naturally in your body.

Probiotics in foods and supplements are specific strains of live bacteria that manufacturers claim to provide health benefits when consumed in adequate quantities. The theory behind their effectiveness is based on the idea that certain kinds of germs perform specific biological functions in our intestines, and an imbalance of these germs leads to health problems. By absorbing billions of “beneficial” bacteria, we can help restore our microbiome and health.

Do all babies need probiotics?

Given the components that probiotics contain, they are considered to be absolutely safe cures even for babies in their first year of life. The microorganisms present in probiotics are representatives of the normal human flora, so they are usually well absorbed when consumed. It should be noted that the health benefits of probiotics depend on the strain, so you should consult your doctor before taking them.

Popular probiotic products, including baby formula, already contain probiotics. However, many parents wonder whether their child is getting enough probiotics with his or her food and whether probiotic supplements are necessary. Probiotics are some of the most commonly used food supplements in the world.

When are probiotics prescribed for babies?

The most important sign for prescribing probiotics is digestive issues. The doctor finds out under what conditions inconsistent stools form, whether there is enough breast milk, and the nursing woman’s diet. And in cases when it is necessary, prescribes the probiotic supplement for infants.

Probiotics work on the gut microbes, affecting immune mechanisms in the intestinal mucosa, contributing to the production of beneficial metabolic products, interacting with beneficial and harmful bacteria. All this leads to the suppression of pathogenic (harmful) microbiota, increased growth of beneficial bacteria, reduced inflammation in the intestinal wall, and strengthened the GI tract barrier. These mechanisms and effects help reduce the frequency and severity of diarrhea, which is the most common reason for prescribing probiotics in children.

Probiotics for babies are more often used in liquid form. Parents can instantly drip drops into the mouth – it is more difficult to dilute dry powders in sachets or capsules. At the same time, there is no difference between children’s and adults’ products, and it’s more a marketing ploy. With the right probiotic, the stool frequency and consistency improve.

What are the most common probiotics?

The most commonly used and studied probiotics are strains of two main species.

Bifidobacteria is a type of bacteria generally used in supplements and baby foods to:

  • Boost the baby’s immune system
  • Limit the growth of pathogenic bacteria in the gut
  • Help break down lactose into nutrients to enrich the body

Lactobacilli produces an enzyme that breaks down lactose or milk sugar. The other significant function of these bacteria species is also to produce lactic acid. Lactic acid helps regulate the population of harmful germs.


There is a huge variety of probiotics for babies available today, and you can find such supplements at any pharmacy. And although these products are considered safe, you should not prescribe them to your child by yourself. Before giving probiotics to your baby, it is essential to consult a doctor and have tests done to determine exactly which bacteria are lacking and which are in excess.

Quit Smoking with Hypnosis

Quit Smoking with Hypnosis

You’ve tried to quit smoking before, only to start up again when the cravings became too much to manage, or the stress of life was too much to deal with in your less-than-healthy state. Hypnosis could help you break free from nicotine addiction, and these tips will show you how.

The history of using hypnosis to quit smoking

As early as 1876, an American physician named W.A. Hill published a paper detailing his successful hypnotic attempts to help smokers kick their habit. In recent years, both hypnotherapy and neuro-linguistic programming (NLP) have been shown to be effective at helping people stop smoking.

How hypnotherapy can help you stop smoking

Did you know that more than six million smokers try to quit every year, but only 5% manage to do so? This is because quitting smoking isn’t just about willpower; it’s also about making sure your body doesn’t get too used to having nicotine in its system. With hypnotherapy, it can be easier for you to stop smoking and deal with any triggers or cravings in a healthy way.

How it works, step by step

Hypnosis is one of many tools you can use to quit smoking. It includes seven steps that lead you through hypnosis, exercise, and healthy eating (for example). Hypnosis methods will help condition your mind and body for health and weight loss in each case. To be successful, you need a systemized plan to replace your cigarettes with healthier habits—which is exactly what we’ll cover below.

Who can benefit from the therapy?

Any person who wants to quit smoking and need some additional support. Many people will try cold turkey or nicotine patches, gum, and e-cigarettes before even considering quitting smoking with hypnosis. They feel that if they are going to quit smoking, they want to do it the right way, meaning no help at all. However, there is no right way to stop smoking, just like there is no right way to give up any bad habit.

Is it safe?

Some people believe that hypnosis isn’t a safe way to quit smoking because you must concentrate so hard on not smoking that you may crave cigarettes even more. Others claim that it can actually be safer than some quit smoking medications out there. In any case, we don’t recommend quitting cold turkey and going for hypnotherapy instead.

A few tips for your first session

Find a quiet, relaxing space and time when you won’t be interrupted. Close your eyes, take a few deep breaths, and say your hypnotherapist’s name three times as you exhale. Visualize yourself in a relaxing space where you feel safe and comfortable—the beach, perhaps—and imagine yourself feeling happier than ever.

The success rate of quitting smoking with hypnosis

A lot of people have asked whether they can quit smoking with hypnosis. The answer is yes. The question of how successful hypnotherapy is in helping people quit smoking has been answered many times. One study suggests that more than 80% of smokers who seek help to quit using hypnotherapy can successfully stop smoking within a few sessions.

Choosing a hypnotherapist

A good hypnotherapist will make you feel comfortable and at ease while they guide you through a hypnotic trance. Not all hypnotherapists are equal in their skill or effectiveness, though. The best way to find a good one is to ask your friends and loved ones for recommendations—they’ll be able to tell you about their experiences, which can help you decide who will be best for your needs.

Do You Need to Hydrate?

Do You Need to Hydrate?

Dehydration can sneak up on you. Many people have to set reminders and alarms to ensure they drink enough water during a working day. The problem is only exacerbated when you’re engaged in hard physical labour or a draining work-out – as you work up more of a sweat you dehydrate yourself faster, and you also have to train yourself to ignore the discomfort of tired and aching muscles, making it more likely you’ll ignore your own need for rest, cooling off and a thirst quenching drink.

Today we’re taking a look at the signs of dehydration, so you know when to reach for the water, isotonic sports drinks or rehydration tablets.

Serious Dehydration

If you allow dehydration to escalate it can become a very serious problem. As your body loses both fluids and electrolytes you can experience headaches and dizziness, mental fog and confusion. It can even lead to unconsciousness, as well as causing vomiting thanks to the nausea and dizziness among the list of other symptoms.

By the time you experience these warning signs it could be too late, especially if you’re out in the countryside, walking or running far from civilisation and help. You need to know how dehydration first manifests so you can spot it early and prevent the more serious effects.

Early Warning Signs

If you know the initial warning signs of dehydration you can solve the problem before it becomes a serious risk to your wellbeing.

The first and most obvious symptom of dehydration is thirstiness! It’s a good reminder to listen to what your body is telling you. If you feel thirsty, it’s time for a drink!

Dehydration can also cause a feeling of tiredness, and a ‘dry mouth’ feeling, both of which are also strong indicators that you need to rehydrate. The final important clue to look for is changes to your urine. If it’s darker coloured and you’re going four or fewer times a day, you may have an entrenched dehydration problem you need to solve!

Solving the Problem

If you’re on the way to serious rehydration, then merely drinking water may not be enough. You’ve not just lost fluid, you’ve lost the minerals dissolved in them: important salts called electrolytes. These are used by your body for lots of different processes, from maintaining the fluid balance in your cells to helping your nerves transmit messages and your muscles put them into action!

When you’re rehydrating, choose a sports drink or rehydration sachet that replaces those lost electrolytes as well as just the water you’ve lost.