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wellbeing

3 Ways to Get More Peace and Quiet

3 Ways to Get More Peace and Quiet

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In the modern world, a little peace and quiet is very difficult to come by. We are constantly bombarded by phone notifications, emails, and social media updates. No matter where you are in the world, you can always be contacted by work, friends, or family, and this can make it tough to relax. This stress can be augmented if you have young children, a high-pressured career, or a lot of social commitments. With so much on your plate, how can you find the time to settle down?

Despite the prevalence of technology and the excess of stress in your life, there are still ways to find some much needed tranquility in your life. You just need to be strict with yourself and adopt some smart techniques for getting away from the world for a while. Here are three ways to get a bit more peace and quiet.

Turn off your phone

Our phones have become like limbs, as they are completely inseparable from our bodies and we don’t like them to be out of our sight. They have so many useful applications in our lives, but they are also one of the biggest causes of stress. Phone addiction is a widespread phenomenon, and our inability to switch off leads to all kinds of health issues and cognitive defects. It impacts our mental health, memory, thinking, concentration, and self-esteem. Not to mention the vision and postural problems caused by hunching over a screen all day. Don’t let those buzzing notifications dictate your life. Endeavor to spend the minimum amount of time possible on your phone, using it only when absolutely necessary. Switch it off when you’re not using it and use this time to read a book or go for a long walk instead. Delete unnecessary apps or set timers so you can be vigilant about overuse. Spending less time in the digital world will enhance your life in so many ways.

Spend time in nature

You might have a stressful career or a cramped household, but the world is full of relaxing places where you can go to be alone with your thoughts. Spending time in nature has proven benefits on one’s mental health, and even taking five minutes of solitude each day will make your stress levels plummet. Even if you live in the city, far away from the countryside, there are no doubt still parks and rivers near you where you can go for a walk.

Build your own relaxation space

If you don’t have anywhere in your home where you can go to get away from screaming children or your incessant work emails, why not build your own fortress of solitude? If you have a spare room in your house, you could convert it into a space just for you to go and wind down, with no children, or phones, allowed. Alternatively, you could construct your own shed, or one of these modular garden rooms, to which you can retreat and spend some time away from the world. Although these options will require a bit of time and money, the results will be more than worth the effort.

Bathroom

Creating The Perfect Bath

Creating The Perfect Bath

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Is there anything more delicious than coming home at the end of a long day to a bubble bath? Sinking into the water is more about therapy than it is cleanliness, but that doesn’t mean that there aren’t things that you can do to make your bath absolutely perfect! You want to be able to make sure that you’re sinking into a bath that feeds your brain as well as your body. You need your mental health to be well as much as you want to physically feel good, and the perfect bath can do that for you.

It doesn’t matter whether you are a bath bomb lover or you are someone who prefers salts in their water, the perfect bath is out there and you can create it in just a few moments. With this in mind, let’s take a look at the steps that you should take that will help you to create the perfect bath.

  1. Create some ambiance. Can you sink into a bubble bath with bright lights streaming into your eyeballs? Most people can’t, and you need to be able to sink back and relax. Add a stylish and functional bath caddy with your favorite book, drink and a snack and you’ll then feel super happy. So, why not install dimmer lighting in your bathroom and keep it dim while you relax. You could also add some candles for some ambiance to help you to let go of your stress. 
  2. Add salts. You don’t have to be an either-or person if you are going to enjoy a bath. You can have both salts and bubbles, and salts are going to help you to feel more rested and relaxed. Epsom salts are excellent for muscles that are sore and aching, and you can even get salts that are infused with essential oils so that you can truly feel your body let go.
  3. Next, add the bubbles. There are so many different bubble baths out there so spend time sniffing them in the stores and choose the scent that you really like. Pour slowly into the rushing water so that you get the bubble mountain to sink into. 
  4. Consider essential oils. We talked about the essential oils you can choose to use for your salts, but you can also just slosh in some essential oils of your choice and make it so that your mind and body is relaxing while you sit in the hot water. 
  5. Remember a pillow. No, not a bedtime pillow! There are bath pillows that you can buy to relax your head and not feel any muscle strain in your back. 
  6. Heat your towels. Before you get in the bath, or while you’re in it, have your towels on a radiator or a heated towel rack. When you step out of the bath and rinse off all the bubbles, you can then wrap up in a hot towel and feel super comfortable and cozy after relaxing for so long!

Do you enjoy having a nice hot bath?

Health and fitness

How to Stay Balanced

How to Stay Balanced

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As we go through life creating our presents and creating our futures, we can overdo it and fall out of balance. Balance is very important to staying centered so that you can focus on your life and make good choices that will give you an even better existence. Here are a few ways you can maintain balance in your life.

Eat Healthy

Healthy eating is so important. When you eat light, healthy foods, you are more likely to be more alert, feel better, and make better choices. When you make better choices, you will do more good for your life than bad. Your relationships will be better and you can remain on track as you reach all of your goals. When we eat poorly we are more sluggish and more likely to have clouded thinking, which leads to bad choices and lots of regret. 

Find the Time to Relax

Relaxation is important for balanced health and balanced mental health. There are ways to slow yourself down like breathing exercises or taking the time to go to a spa and get a massage or facial. Meditating is great for relaxing as is journaling and just simply finding a quiet space in your world where you can be still. There are also supplements that you can take for relaxation like inhaling essential oils or ingesting capsules that will help you relax from the inside out. Click here to find out how these alternatives work. 

Exercise Your Body and Mind

Exercising releases endorphins that make you happy. Exercising is also great for your mental health because you have the comfort of knowing that you are treating yourself and your body well. Physically, exercise helps us stay more vibrant and agile and helps us to continue to do the things we love to do. Mentally, exercise keeps us sharp and focused and that helps us to be on top of things, organized, and feeling as if we are in control of our lives. Get out and move and you will see a huge improvement to your life balance. 

Travel

Nothing opens up your mind and life more than some travel. Getting to learn new languages or seeing new places is great for expanding your mind and helping you realize there are more ways to live than just what you know. You become more balanced when you begin to see and experience new adventures. Travel can also give you time away from work or time away from the usual stresses of life that can cause you to become unbalanced. Get out and see the world. A new perspective may be exactly what you need to switch things up. 

Socialize

We all need play time, and socializing is a great way to balance your life at work with your life at home. Hanging with friends doing activities is an effective method to blowing off steam and feeling your best. It’s also a way to share some of your feelings and anxieties, which is a stress reliever. 

wellbeing

Ways To Relax And Unwind

Ways To Relax And Unwind

Stress can affect us all in different ways. It can affect our mental, emotional and even our physical wellbeing. It even affects how we behave and react to things. Stress isn’t all bad, we all deal with some form of stress in our lifetime, some on a day-to-day basis in our everyday lives, whether it be financial, family, work or even due to health stress. Learning how to cope and deal with the stress is key!

We all get so caught up in work deadlines, our hectic lifestyles, home/work-life balance that we forget to take five minutes to relax, have a hot cup of coffee, breath or even get some air. Stepping away for just five minutes could make all the difference to our stress levels. However if we stay in a state of high stress levels it can be damaging to our health.

Even life events such as having a baby, buying a house or even planning a wedding can lead to feelings of stress.

Signs of stress:

  • Headache
  • Dizziness
  • Muscle pain/tension
  • Stomach pain
  • Chest pain/faster heartbeat
  • Struggling to make a decision
  • Feeling overwhelmed
  • Constantly worrying
  • Being irritable
  • Sleeping more/less
  • Eating more/less
  • Avoiding people or places

Stress is sadly something we are unable to avoid, but we can learn how best to manage it. When at work try and schedule in five minutes to de-stress throughout the day, get some fresh air, call a friend or loved one, enjoy a hot drink and something quick to eat. Have five minutes to yourself, have a breather and relax the best way that suits you. When at home it is really important to still take time out to relax too.

I have had an awful couple of months lately, and have really been suffering with stress, anxiety and depression. Here are a few things I have found to help me manage and get through, alongside professional support.

Enjoy a relaxing bath

There is a certain kind of magic to bathing. Sinking into a nice warm bath helps you to relax and unwind, amongest many health benefits. A nice warm bath can be a way to indulge in spa-like bliss at home, surrounded by a few of your favorite things. Whether they may be a book or magazine, bath-bomb, candles, soft relaxing music or even a nice cool glass of wine or beer. Having a nice warm bath is a great way to help improve our health, such as help with a better nights sleep, helps to relax achy muscles, relieve tension, pain and inflammation. Taking a nice long soothing bath can be the perfect antidote to a stressful day. Closing that bathroom door and taking some much deserved me-time provides us with the chance to get away from things for a while and relax.

Hobby

Everyone is creative in their own way, having a hobby is a great way to spend any spare time you may have. It is a great way to help you unwind from a stressful day you may have had, or even unwind from your daily routines. Spending time doing something you really enjoy can help improve your health and wellbeing massively. My personal favourite is sewing. Whether it be something outdoors, playing Drift Hunters, artistic, musical, learning a new skill or even just sitting quietly and reading, all will benefit your health as it is time out for you, doing something you love and enjoy. I am a great believer that those with a hobby are a lot less likely to suffer from stress, low mood and depression. Having a hobby or activity you enjoy will help to relax you, help you to feel happier and much more relaxed.

Fresh air

Demanding schedules and a busy home life leave many of people feeling trapped inside. Our busy lives can make it difficult to get outside and enjoy breathing in some fresh air from time-to-time. However the benefits of fresh air are endless. Spending time outdoors is one of the fastest ways to lift people’s moods and improve health and happiness. Being outdoors helps to lower stress levels, blood pressure, and even heart rate. Being outdoors also helps to keep your vitamin D levels up and also allowing our serotonin levels to increase. Being outdoors breathing in some fresh air will also help to clear our mind and lungs. Being outdoors can really benefit our physical and mental health. Trying to add half an hour into our daily routines can really benefit our wellbeing. Perhaps an after dinner stroll, taking the dog for a walk or even a lunchtime walk can make all the difference.

Loved ones

Interacting with loved ones, whether it be friends or family really does help. It helps to create emotional support to help you overcome life challenges. The best way to stay focused, and if needed then help to get back on track is by reaching out to loved ones. Our friends and family are our safe haven and people we can rely on at all times, helping us to feel at ease, even in the most stressful of situations. Speaking with loved ones can help ease our stress levels and help ease the pressure off of ourselves. Allowing us to have a much healthier coping mechanism for stress with the help and support if needed.

Meditation

Have you ever tried meditation? I haven’t as yet, but it is something I am looking into trying and possibly adding into my daily routines. It is said to be one of the most popular ways to relieve stress. It is said that by calming your body and mind, your physical and emotional stress can melt away, leaving you feeling better, refreshed and ready to face the day with a much healthier attitude. For anyone not knowing what meditation entails it involves sitting in a relaxed position and clearing your mind. Making sure you are not distracted for at least twenty minutes, find a comfortable position, close your eyes and focus within. Try to focus your attention on your breathing by counting your breaths, or there are meditation soundtracks you can listen to. Meditation is free, always available and very effective in short-term stress reduction and long term health.

Exercise

Many people think that exercise only has an impact on your body, when infact it has a very positive impact on your mental wellbeing too. It is said that those who are physically active are much more less likely to suffer from anxiety or depression than those who are not. This is said to be true because exercise causes particular chemicals to be released called endorphins, which are known to positively alter your mood. Exercising helps to relieve any feelings of anger, helps promote better sleep and also helps to relieve any tension you may have.

Bedtime ritual

While stress is the body’s natural response to protecting itself, chronic stress or anxiety can have many long-term effects, including poor sleep or even sleepless nights. You dont have to wait until its lights out to start winding down, if you are struggling with sleeping. Try changing up your evening routine to see if it helps. Set the mood lighting down a little earlier, have a relaxing bath, try aromatherapy, listen to relaxing music or even try mindful colouring. A bedtime routine is a great way to start training your brain to trigger the process of going to sleep.

Massage

Stress unfortunately is an inevitable part of life, and it is impossible to take away all the stress and anxiety we may feel on a day-to-day basis. Taking time out for yourself to have a massage can massively help. Having a massage is a great way to seek relief from stress as it helps you to relax and de-stress. It helps to reduce your stress hormone and increase your serotonin and dopamine levels. Along with rebalancing your hormones a massage also releases muscle tension. When stressed your muscles tighten in response and can become painful. A massage can help offer stress relief and aid relaxation.

Writing

Writing is said to be a medicine for the brain. Whenever you are feeling mentally or emotionally exhausted try writing down what is bothering you. This will help you structure your thoughts and hopefully bring you some peace to your mind. Writing down our thoughts and feelings can help us become more aware/self-aware and also help us detect any sneaky/unhealthy patterns in our thoughts and feelings. This then allows us to be in/take more control over our lives and put things in more perspective. Furthermore it can help us to shift from a negative mindset to a much more positive one.

Gardening

Chronic stress can be hard on our bodies and can also contribute to anxiety and depression. Finding healthy ways to help us all cope and take care of our minds and bodies is very important. Working out in the garden can help reduce cortisol levels – this is a chemical our bodies produces in response to stress. You dont even have to be working in the garden, just sitting out there helps too. Sow some seeds, pull some weeds or even give the garden a water. it all helps to take our minds off things for a while and before you know it time has flown by. Gardening can reverse the effects of stress, these benefits include better health, exercise, nutrition from homegrown vegetables if you grow them, improved mood from exposure to vitamin D in the sunlight and an improved focus and increased creativity. Getting dirt under our nails isn’t half as bad as we thought.

It is not always easy to recognise that stress is the reason why you could be acting, feeling or even behaving differently. If you are experiencing any unusual behavior then please do seek medical help or advice. You may find it hard to explain how you are feeling but talking about how you’re feeling really does help.

Always remember you are not alone.

Please do take care.

x

health, Health and fitness, healthy, healthy living., wellbeing

Get In The Know With Pilates Pal Website

get in the know with Pilates pal website

What is Pilates?

Pilates (pronounced puh-lah-teez) is a system of exercises developed by the German, Joseph Pilates during World War 1. The system was named after him but he referred to it as “Contrology.” He firmly believed that there was a definite connection between physical and mental health. The intent of these exercises was to strengthen both mind and body. If practiced consistently, Pilates will build strength, improves flexibility, and develop control and stamina. Pilates is practiced globally especially in countries in the Western Hemisphere. You can learn about the Pilates procedures and equipment used in the exercise programs at Pilatespal.com, Inc..   

Principles of Pilates

Joseph Pilates never created a system of beliefs for his method, but the principles included here are evident from the pages he wrote and other documented materials. There is no set order in which the principles are presented, the list here is as follows: breath, control, concentration, center, flow and precision.  These principles are the basis of many techniques of Pilates and they are normally accepted as the base of the system.

Breath

There is equal importance shared among the basic principles, but breath involves much more than respiration.  In Pilates, breath is the energy of the driving force and the engine that propels the art. It can be viewed (as regarded by Joseph Pilates) as of life, of the mind, spirit and body. Breath then is observed here as the mutual thread that goes through every foundation principle; joining them together.

Breath is an important key to life. The only skeletal muscles necessary for life are the respiratory muscles, but too often breath is taken for granted.  Understanding the anatomy essential to breath can assist in the optimum use of breath.

Concentration

The focus of this principle is the procedure involved in doing the exercise rather than on exercise itself. In this principle, it is important to concentrate on the body’s alignment, and keeping the correct alignment and equilibrium during the entire exercise session. It is vital that the practitioner maintains mental concentration throughout the session.

Center

In Pilates, a practitioner’s control of the body must begin somewhere: the center.  Of the Pilates method, the center is the primary point. The body’s “powerhouse” are the set of muscles in the middle of the body, those surrounding the abdomen, hips, upper and lower back, inner thighs and buttocks. In addition, center is the point where if the body was suspended it would be balanced fully in all directions. Learn more about Pilates exercises here:  https://www.wikihow.com/Do-Pilates

Control

“Contrology” was the preferred name given by Joseph Pilates for this principle. It focuses on muscle control. Every exercise is executed with control.  Control becomes refined with practice. Refined control is related to fewer errors, greater coordination, exact alignment, greater balance and improved ability to duplicate the exercise effectively over many attempts, by the use of minimal effort and evading unnecessary muscle tensions.

Precision

Precision is the precise manner by which an action is performed. The difference between precision and other exercise routines is the way it is done.  Knowing about anatomy will assist the practitioner in realizing precision.

Flow

Flow is effortless, continuous movement; a physical energy applied from the center that will direct movements of the extremities.  Achieving precision will ultimately lead to flow to and from and within each exercise to build strength and grit.

Equipment used in Pilates

The exercises are done on mats placed on the floor or on exercise apparatus developed by Joseph Pilates. These workout machines use pulleys and resistance from the body weight of the participant on the equipment and progressed spring levels. The reformer is most likely the most famous resistance equipment to be found in a Pilates workroom. Read here for more on Pilates.

get in the know with Pilates pal website

Pilates is appropriate for both males and females whether you are a professional athlete or you are just an ordinary person or retiree trying to get back in shape. Pilates low effect and usefulness have made it the preferred foundation exercise techniques for many individuals around the world including celebrities.

When done correctly and regularly, and with the correct instructions that will assist you in embracing the main principles, Pilates will bring a change in your life. It will also enhance your lifestyle giving you healthy appearance.  

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