Priyanka Nair (Joshi)'s Blog, page 8

The Importance of ME TIME and 5 Ways to Find it

“Me time” could be referred to as a period when you allow yourself to sit with your own company. You take away your focus and your mind from the daily demands and distractions and allow yourself to slow down. It is your time to reflect or to focus on self-care, relaxation, and personal activities that bring you joy and satisfaction.

Me time is important for several reasons; It provides a break from the pressures and responsibilities of daily life, allowing for relaxation and a sense of calm. Spending some time alone with your thoughts can help in developing a deeper understanding of situations and self.

What counts as Me Time?

“Me time” is an intentional attempt at self-care and self-reflection. For many the concept of “me time” might sound like too much or a bit extra, taking out time and sitting with your own thoughts, when you can finish a task, cook or work more. But if you look at it as a source of self-nurturing, you will realise that 30 minutes of “me time” can help you reclaim your lost balance while you constantly delve into your busy life.

Anything that provides you with a sense of relief could count as “me time”. Even watching a documentary, reading a book or anything you particularly ENJOY doing is your “ME TIME”. It is not selfish, it is self-preserving to focus and work on your needs first, only then you will be able to meet other expectations in a more fulfilling manner.

The Importance of Me Time

We often juggle work, family, and social obligations, leaving little time for ourselves. Taking the much-needed time for self-care and nurturing our own well-being is essential for maintaining a healthy and balanced life. This is where the concept of “me” time comes into play. In this blog post, we will explore the importance of carving out dedicated time for ourselves and provide five practical ways to find that much-needed “me” time.

5 Ways to Find Me Time

When we are constantly running on empty, our productivity and creativity suffer. “Me” time gives us the mental space to recharge our minds, gain clarity, and stimulate new ideas. Taking a break from the hustle and bustle can actually enhance our productivity when we return to our daily tasks.

Chronic stress can take a toll on our mental and physical health. Engaging in activities we enjoy during “me” time helps to reduce stress levels and promote a sense of calm and relaxation. It’s a time when we can prioritise self-care practices that contribute to improved mental health and emotional well-being.

1) Schedule it – Treat “me time” as an important appointment with yourself. Set aside specific blocks of time in your calendar dedicated solely to activities you enjoy. Treat these appointments with the same level of importance you would give to any other commitment.

2) Wake up early or go to bed later: Carving out time in the early morning or late evening can be an effective way to find “me time”. Use this quiet time to engage in activities that bring you joy, such as reading, journaling, meditating, or practising a hobby.

3) Delegate and compartmentalise: It’s important to recognise that you don’t have to do everything yourself. Delegate tasks to others when possible, whether it’s at work or home. Consider compartmentalising responsibilities into small portions and prioritising one box at a time, freeing up more time for yourself.

4) Set boundaries: Establish healthy boundaries at work and with others, It’s okay to decline certain commitments or obligations to create space for “me time”. Prioritise your own well-being and don’t feel guilty for taking time for yourself.

5) Multi-task mindfully: I used to exhaust myself with this, while multitasking can be tempting, it often leaves us feeling scattered and overwhelmed. Instead, try to focus on one task at a time and give it your full attention. This allows you to complete tasks more efficiently, leaving room for quality “me time”.

It’s easy to neglect our own needs in favour of fulfilling various responsibilities. However, making “me time” a priority is vital for our overall well-being. By consciously setting aside time for ourselves we will actually do a favour to our overall well-being.

The Benefits of Outdoor Exercise for Your Mental Health—Get Started

While many people work to maintain their health and improve their fitness, others do it for their mental health. The link between physical activity and mental health is in the chemicals your brain releases to make you feel good, including endorphins. This boosts your self-esteem, improves your concentration, and helps you feel better overall.

However, did you know that you can further boost the effects of exercise on your mental health by taking your workouts outside? The phrase ‘nature heals’ actually has some truth to it, and you can experience its effects on your mental health once you start outdoor exercises. If you’re still unconvinced, here’s how outdoor exercise can benefit your mental health and how you can start:

How outdoor exercise benefits your mental health

It helps you stay positive

Spending time in nature generates many positive emotions, including happiness, calmness, and creativity. Plants and trees can take credit for this, as they boost air quality, improve concentration, and clear the mind. Even just seeing green and purple plants can naturally decrease your stress and anxiety levels. That’s because humans have an evolutionary response to such colours, making you feel like you’re in a sanctuary, thus reducing negative feelings. Coupled with exercise, this can help you feel better overall.

It improves your mental health

Vitamin D is an essential nutrient for the body and mind. It helps the body absorb and keep calcium and phosphorus for better bone health. At the same time, it supports mental health by preventing internalising problems related to depression, loneliness, and anxiety. A study on infants given vitamin D daily revealed that they grew up with reduced internalised psychiatric symptoms, decreasing their chances of developing mental health problems.

Although you can get vitamin D by eating foods like egg yolk and fish, you also receive it from sunshine. When you exercise outdoors in sunlight, you’re multitasking by not just releasing endorphins, but also improving your mental health—and possibly experiencing a reduced risk of developing issues like depression and anxiety.

Get started with exercising outdoors

Protect your skin

Even if you’re not exercising under direct sunlight, its UV rays can still damage your skin. UV radiation is necessary for vitamin D creation, but too much can lead to sunburn and skin cancer. That means long-term exposure can harm your physical health, rather than help it.

Protect your skin by using sports sun care products, which are becoming more popular because of increasing public awareness of UV radiation. One of the key players in sports sun care is Neutrogena, particularly its Sport Face Oil-Free Lotion Sunscreen. It’s rated as having an SPF 70+ for heightened sun protection, and it’s also sweat-, water-, and rubbing-resistant for 80 minutes, so you don’t have to worry about reapplying too often while exercising.

Guard your eyes

Besides your skin, your eyes are subject to UV damage. The eyes can get harmed easily through photokeratitis (sunburn on the eyes), cataract formation, and early vision loss. So, it’s vital to protect your eyes during outdoor exercise.

This is why you must opt for a good pair of performance sunglasses. This type of sunglasses features the latest technologies—like polarised lenses that reduce the sun’s glare and heightened durability, so they don’t break easily in harsh weather—compared to regular sunglasses with only UV protection and stylish frames. Oakley is one activewear brand that creates many reliable performance sunglasses models, including the HSTN, which has a no-slip grip so they don’t slide off and break when you’re sweating and the Sutro, which covers your entire eye area for maximum protection. By protecting your eyes with sturdy sunglasses like these, you can have more comfortable outdoor workouts.

Build discipline and endurance

Aside from protecting your skin and eyes, you must prepare your mind to take on the challenge of outdoor exercise. If you’ve already taken online fitness classes, you know self-discipline is needed to stay consistent. Sometimes, exercising indoors can be more convenient, since you won’t have to face the heat or cold. During these instances, you can push yourself to go outside because you know how it can improve your mental health.

You should also build your endurance, as the outdoors isn’t always kind. You can get tired quickly from the heat or perform poorly because of the cold, so you must slowly get used to these factors to sustain outdoor exercising. Start by working out for 15 minutes daily, then 30, and then 1 hour. If you’re feeling lightheaded or unwell, remember to stop and rest because you can try again tomorrow.

Outdoor exercise boosts your mental health by releasing endorphins, reducing negative feelings, and preventing you from internalising your problems. Remember these tips before beginning your outdoor workouts for your health and safety.

About the Guest Author:

Georgina Todd is a freelance writer who favours writing pieces revolving around health, wellness, and sustainability. In her free time, she enjoys attending dance classes, going to flea markets, and doing DIY home projects.

A Healthy Body For A Healthy Mind – A Fitness Guide To Wellness

Imagine a world where your mind and body are in perfect harmony with good health and absolute wellness. What a great synergy! Achieving this state of good health does not rest on you tending to your physical health alone, but also nurturing your mental well-being. The good news is, that you can do both simultaneously!

It is important to note that your mind doesn’t work in isolation from your physical body. By taking care
of your body, you are creating a positive environment for your mind to thrive. When your mind is in a good place, you are able to make healthier choices, maintain positive habits, foster social connections and prioritise self-care.

In this fitness guide, we will be exploring the importance of exercise in creating a healthy body and mind.

The Role of Exercise in Physical and Mental Health

Physical and mental health are interchangeable, both equally crucial components of one’s well-being – one helps the other and vice versa. Exercise is a powerful tool that incorporates this connection most efficiently.

During and after exercise, the brain releases feel-good chemicals such as dopamine and serotonin, which lift the mood and improve the hormonal balance within the brain. In return, the body thanks you with increased strength and mobility, for improved overall health.

In this guide, we will be exploring the importance of a well-established fitness routine, in creating a
healthy body and mind.

How to Achieve Your Fitness Goals

A well-rounded exercise routine aims to target your individual shortcomings or needs. On your fitness journey, ensure that you set reasonable goals and targets for yourself. Know your limits, and aim for short-term milestones if you are trying to lose some pounds, keep fit or improve endurance. These will help you track your progress while ensuring that you do not have a physical breakdown over the process of trying to work out. Here’s how you start:

Exercising Regularly: On your journey to ensuring a healthy mind, it is important to stay active by exercising regularly. Activities like gyming, jogging, cycling, swimming, or moderate-intensity aerobic exercises not only help to keep you fit, it also help your body release endorphins, which are feel-good chemicals that give your mood a boost.

If you are looking to lose weight, maintain a healthy BMI, or reduce your risk of heart disease, all of which will make you stay in a good mental state, then do not underestimate the potency of frequent exercises. Push-ups, body weight squats, lunges, slide planks, and daily jogs are great exercises to
help you stay physically fit.

Consider Pre-Workout Supplements: For an extra boost of energy and tenacity during your workout sessions, consider including pre-workout supplements in your routines. There are supplements that provide the energy you need without the use of stimulants. They also help to improve your overall performance, be it in the gym, or during your aerobic exercises.

Here’s where you can learn more about the best non-stim pre-workout supplements that align with your preferences and needs. By incorporating these into your routines, you can maximise your workout potential and achieve better results.

Take Breaks: Taking breaks is an essential part of maintaining a healthy body and mind. Although often overlooked, recovery and rest days for trained muscles are as important as gym days. If you are a workaholic,
take some time off work to de-stress, unwind and lift the fog off. Taking breaks also involves excusing yourself from your phone and laptop screens. Spending excessive amounts of time on your screen can strain your eyes and lead to mental fatigue. Engage in more offline activities or spend some time with your loved ones instead.

Eat Healthy: Having a healthy mind and body begins with a balanced diet. Food makes up for 80% of your fitness journey. Your grocery list should contain foods like whole grains, lean meats, vegetables, and fruits.
Avoid consuming excess sugar, processed foods and unhealthy fats as these could lead to unhealthy weight gain, diabetes or heart-related issues. Remember, the foods you consume, reflect on your physical look, which also influences the state of your mind.

Stay Hydrated: How often do you drink water? One glass? Two glasses per day? Well, increase your frequency. Staying hydrated with water aids digestion, reduces constipation, and regulates the body temperature. Drinking an average of 8 glasses of water a day is enough to keep you hydrated. It also helps to
replace the water lost during your sweaty workout sessions. By incorporating these into your routines, you can maximise your workout potential and achieve better results.

Practise Mindfulness: Sometimes, all you need for a healthy body and mind is to bring all your senses to and focus on the present moment. One of the easiest ways to practise mindfulness is through meditation, breathing exercises, yoga and even pilates. Doing these daily can bring peace to your mind, reduce the risk of depression and anxiety, and improve overall well-being.

Get Adequate Sleep: A 7-9 hour sleep every night is essential for improving brain function, mood, performance, weight regulation, and the immune system. So after a long day, rather than stay awake to catch up on shows till late, head to your bed, and take the time to sleep early.

Benefits of Regular Exercise

An elevated fitness routine can bring a wide range of benefits to your overall well-being. Some of these benefits are outlined below:
● Improved Physical health
● An overall positive energy and outlook
● Relief from depression and anxiety
● Boosted performance and productivity
● Mental awareness and clarity
● An improved desire for personal growth
● Relief from pain and prevention of illnesses

The journey to achieving a healthy body and mind requires constant effort and discipline. By incorporating these fitness tips and techniques into your everyday life such as practising mindfulness, exercising, eating healthy, staying hydrated and the rest of the tips aforementioned, you are well on your way to achieving all-around wellness.

Remember it’s a gradual process, and the changes might not be noticed immediately. Stay the course, and do not be too hard on yourself. Consistency is rewarded in fitness. Always remember to put yourself first. If you do not take care of yourself, no one else will.

The Impact of Addiction on Mental Health: Breaking the Cycle

The importance of mental health with individuals fighting any kind of addiction is definitely something that’s not talked about enough online. Whether it’s alcohol or even a coffee addition – these unwanted and harmful habits can have consequences of incredible proportions on our mental health.

5 Major Impact of Addiction on Mental Health

It’s time to break the cycle and inquire about how we can get through these difficult times and work on our well-being. In today’s article, we’ll get into the delicate topic of the impact addiction has on mental health
and some tips on how to take the first steps toward healing.

Lower Self-Esteem

Although many people take different substances to increase their self-esteem, the line between helping you and detriment to your health is extremely thin. Let’s take alcohol addiction as an example. You surely know someone who began drinking alcohol in order to loosen up in the crowd and be more cheerful and fun around people.

Before you know it – this can turn into a serious addiction, leading to the inevitable – alcohol rehabilitation. Once someone gets to this point, there’s no turning back. And the length of this treatment depends on how severe the case is. The individual could spend 30, 60, 90, or more days in the program. The self-esteem of individuals indulging in any addictive substance will undoubtedly become even lower. They might start feeling even worse than when they started – their mental health will deteriorate, and they’ll start feeling ashamed of having to take it in the first place. It’s truly a vicious cycle.

Anxiety & Depression

At least 31% of people around the world have experienced anxiety at least once in their lives. Extreme depressive episodes affect nearly 17 million American adults. These are huge numbers to start with – and we can all agree on that. Addictions play a major role in increasing the chances of developing anxiety and depression. For instance, constant alcohol and drug use are the two most prominent addictions that will not only increase but accelerate the process of developing severe mental health issues.

Although people take these substances in order to “elevate their spirits,” the outcome is the complete opposite. The most visible and common symptoms of anxiety are feeling restless, stressed all of the time, trembling, sweating, and so on. Anxious people will also have a lot of trouble concentrating on one task.

Regarding depression, the most note-worthy symptoms are extreme feelings of hopelessness, guilt-related feelings, being on the verge of tears most of the time, and so on.

Suicidal Thoughts

The combination of alcohol and depression significantly contributes to developing suicidal thoughts. In a research conducted in 2021, 12.3 million American adults expressed having suicidal thoughts. This is a sensitive topic that can’t be emphasized enough.

People who have been fighting addiction for a while have at least once had suicidal thoughts – and they have either shared their experience with someone or not. Either way – these extreme cases should be discussed more among individuals, and healthcare facilities and professionals should devote more of their time to helping individuals go through these hard times.

Isolation

Individuals who have been dealing with any kind of addiction during their life are more prone to isolation than someone who hasn’t. This is because the addiction creates a whole new world, and the individual no longer feels safe or comfortable around people in their daily lives.

It’s important to mention that self-isolation can be extremely harmful and damaging to your mental as well as physical health. This may contribute to developing suicidal thoughts, anxiety, and increased feelings of loneliness.

Impulsive Behaviour

Different additions have different effects and consequences; however, one thing is certain – all of them contribute to impulsive behaviour. Individuals who have problems with addictive substances are more likely to engage in poorly-calculated situations that might physically or mentally hurt them. The outcome of this is usually a long-term injury. For instance, overuse of cannabis, opiates, and cocaine promotes extreme impulsive
behaviour among individuals.

Psychosis

Last but not least, individuals fighting addiction can experience intense episodes of hallucinations, delusions, and impaired thinking. Without a doubt – this can have a detrimental impact on an individual’s physical and mental health.

Incorrect and unmonitored use of sleeping pills, antidepressants, and even muscle relaxants can cause common hallucinations. The more common the episodes, the worse the mental health.

To conclude it would be fair to say that there are various unwanted effects that addictions can have on
an individual. Decreased self-esteem, anxiety and depression, suicidal thoughts, isolation, impulsive behaviour, and psychosis are all caused by different addictive substances. All of these have a tremendous impact on an individual’s daily life, and can significantly deteriorate their health – both physical and mental.
However, as long as they’re talked among and awareness is raised – there is hope.

From Coffee to Quick Comebacks: A Heartfelt Review of Gilmore Girls Series

I recently had a blast watching “Gilmore Girls,” and I must say, it struck a powerful chord within me. The show beautifully captures the journey of a single mother, Lorelai Gilmore, and her daughter, Rory, as they go through each life’s challenge with pure love, and strong mother-daughter bonds.

Gilmore Girls is an American comedy-drama television series created by Amy Sherman-Palladino and starring Lauren Graham (Lorelai Gilmore) and Alexis Bledel (Rory Gilmore). This show follows the lives of a 30-something single mother Lorelai Gilmore and her intellectual teenage daughter Rory Gilmore.

5 reasons why you must watch Gilmore Girls

I could resonate deeply with the protagonist, Lorelai, and here’s why Gilmore Girls left a lasting impression on me. From Lorelai’s coffee craze to fashion addiction, from Rory’s reading habits to taste of music, you will enjoy being a part of everything this mother-daughter brings to you.

1) Relatable Single Mother Struggles: Gilmore Girls aptly portrays the struggles single mothers often face, such as juggling work and family responsibilities, financial challenges, and the constant balancing act between being a parent and a friend to their child. Lorelai’s journey of raising Rory without much support reflects the resilience and determination that many single moms embody in day-to-day life.

2) Persistent Love and Support: One of the most heartwarming aspects of the series is the strongest form of love and support between Lorelai and Rory. Their unique mother-daughter relationship resonates with single mothers who strive to be their child’s confidant, mentor, and biggest cheerleader. The show demonstrates the power of a strong bond built on open communication and trust. The way she uses the mom card to put a sense of discipline and immediately switch back to the best friend mode is so relatable.

3) Pursuing Dreams Despite Obstacles: Lorelai’s determination to build a better life for herself and Rory despite the challenges is inspiring. Her decision to leave her privileged upbringing and start anew in a small town Stars Hollow showcases the courage that single mothers often possess when pursuing their dreams while creating a nurturing environment for their children. From working in an Inn to opening her own Inn and dealing with all the ups and downs including emotional turmoil is so much real to watch.

4) Love Romance Relationships: Gilmore Girls thoughtfully explores the complexities of romantic relationships for single mothers. Lorelai’s experiences with love, including her on-again, off-again relationship with Luke, portray the vulnerability and strength required to find a partner who accepts and supports both the mother and the child. From making mistakes in relationships to understanding and owning them, taking time to be ready for a relationship and fulfilling everything with sheer commitment portrays how being true to yourself helps you grow from the inside.

5) Role of Supportive Community: It is said that it takes a village to raise a child, in the charming town of Stars Hollow, Lorelai and Rory find a community that becomes an extended family. The show beautifully emphasises the importance of support systems for single mothers, whether it’s friends, neighbours, or local businesses that rally around them during tough times in the most realistic ways. Support and strength from best friends like Sookie and Micahel, with whom you can just be you, full of flaws but so much perfect.

Lorelai’s independent spirit and refusal to conform to societal expectations demonstrate the power of self-reliance for single mothers. Her determination to provide for Rory while preserving her identity serves as an empowering message for all single moms walking on their unique paths.

Gilmore Girls is a heartwarming journey that resonates deeply with single mothers like myself. Lorelai Gilmore’s unaltered love for her daughter, her pursuit of dreams, and her ability to find joy and humour in life’s challenges make her a relatable and empowering character. The show beautifully reminds us that being a single mother may come with its share of difficulties, but it also brings opportunities for growth, strength, and most memorable moments with our children. If you haven’t watched Gilmore Girls yet, I highly recommend it as a heartfelt and relatable series for all single mothers out there. Available on Netflix.

Dressing for Yourself: How Personal Style Can Improve Self-Confidence

In a world where societal pressures often dictate how we should look and present ourselves, finding our personal style and dressing for ourselves becomes an empowering act of self-expression. There are several effective ways to enhance our self-confidence in how we look, talk to and treat ourselves.

Numerous studies have highlighted the profound relationship between dressing for self-confidence, how we look at ourselves, and the mental well-being of an individual. Routine dressing rituals, for one, can help people ward off depressing or anxious thoughts. Otherwise, cuts, colours, and patterns enhance our mood.

FashionUnited explains that clothes are connected to specific roles. Therefore, fashion is about more than just following the latest trends. Instead, it’s about finding a style that reflects your personality and makes you feel comfortable in your own skin. By highlighting research findings and providing practical tips, we will delve into how personal style can positively impact your outer appearance and inner well- being.

The art of dressing for self-confidence

Research has consistently shown that dressing well can positively influence our mood, self-esteem, and confidence. A Journal of Business Research study revealed that audiences perceived individuals dressed in formal attire as charismatic. This circles back to the dressed individual who becomes affirmed and thereby feels more powerful and confident compared to those in casual clothing. This finding suggests how we dress can influence our psychological state and subsequent behaviour.

However, when we put effort into our appearance and dress in a way that resonates with our true selves, we experience a boost in self-assurance. This boost stems from the alignment between our inner and outer selves, which creates a sense of authenticity and self-acceptance. When we look good, we feel good, and this positive mindset can enhance our interactions with others, leading to improved social connections and overall mental well-being.

Furthermore, personal style offers a powerful means of self-expression. It allows us to communicate our individuality and values to the world, making us feel seen and understood. By embracing our unique style, we embrace our true selves, fostering a sense of self-worth and confidence. Studies have revealed that individuals who dress in a way that aligns with their personality and values experience higher self-esteem and greater satisfaction with their appearance.

3 Tips for Dressing for Self-confidence

Dressing for self-confidence could be an opportunity to embrace yourself and discover how you can make a bigger impact by just focusing on simple things.

1) Picking the right colours

Colours have a significant impact on our moods and emotions. Understanding colour theory or colour season analysis helps you choose the right hues for your complexion and colours for your personal style, which profoundly affects your self-confidence. Warm colours like red, orange, and yellow are associated with energy, vitality, and optimism. Incorporating these hues into your wardrobe can help you feel more vibrant and confident.

On the other hand, cool colours such as blue, green, and purple evoke a sense of calmness and serenity. These colours can be especially beneficial when you want to exude a composed and confident demeanour. Experiment with different colour combinations to find the ones that resonate with you and make you feel empowered.

2) Embracing the power of little details

When it comes to personal style, it’s often the tiny details that can make a big difference. Accessories can enhance your overall look and boost your confidence. Don’t limit yourself to jewellery, however. When considering the little details, eyeglasses or braces become more than a health device, but a fashion statement that improves your eye health and self-confidence.

Finding accessories that complement your features is essential, and one of the best ways to do this is through carefully selected eyewear. This means finding glasses for your face shape. Feminine frames with upswept corners can even emphasise the cheekbones of oblong-shaped faces, whereas oval frames can soften the angular lines of a diamond-shaped face.

Meanwhile, braces wearers can consider their hair or eye shade when choosing the colour of braces. Even the seasons or holidays can help you decide how to best show off your pearly whites, contributing to a sense of confidence and well-being, both visually and emotionally.

3) Dressing for comfort and individuality

Authenticity is the cornerstone of self-confidence, so dressing comfortably is essential. Don’t succumb to societal pressures or blindly follow trends. Instead, embrace outfits that empower you and showcase your unique personality.

Dressing comfortably is vital for your mental well-being. When you wear clothes that allow you to move freely and express yourself, you exude confidence and a sense of ease. Focus on garments that flatter your body shape, enhance your features and make you feel good about yourself.

Remember, true style is not about following trends but confidently embracing who you are and letting your inner beauty shine through. By embracing our unique style, we can enhance our self-image and project an authentic version of ourselves to the world.

Living an Intentional Life: Unlocking Peace and Beauty in Everyday Life

Intentional living is a powerful practice that enables individuals to find peace, beauty, and fulfilment amidst day-to-day chaos. By embracing intentional living, we can create a life filled with purpose, clarity, and a deep appreciation for the present moment.

In this blog post, let us explore the benefits of intentional living and explore some practices on how anyone can start living an intentional life for peace and beauty.

What is intentional living?

Intentional living is figuring out your goals, and what you want from your life, putting them in pieces and working on them. Intentional living prompts you to take actions and steps that are important for your growth as an individual.

It requires discipline to follow such practice knowing that we can sometimes completely derail but also knowing that there is always a space to bounce back and live an intentional life to fulfil your goals.

Examples of intentional living could be minimalistic living, simple living, sustainable living, spiritual living or following a path completely different from others but having some intention to it which mostly shows in your personality.

If I want to live a simple life but a peaceful one, I will have to work every day to surround myself with things and practises that give me peace.

5 Benefits of Intentional Living

1) Helps you find and stick to your purpose

Intentional living empowers us to live with purpose and direction. By clarifying our values, passions, and goals, you can align our actions and choices accordingly. Take a moment to reflect on what truly matters to you. What brings you joy? What are your long-term aspirations? By identifying your values and priorities, you can make intentional decisions that steer your life in a meaningful direction, leading to a sense of purpose and fulfilment.

2) Brings you to the present moment – Mindfulness 

One of the key tenets of intentional living is cultivating mindfulness and being fully present in each moment. Instead of being consumed by worries about the past or anxieties about the future, intentional living encourages us to focus on the present moment and savor its beauty.

3) Nurturing connections

Intentional living prompts us to prioritise meaningful relationships and foster deeper connections. By investing time and energy in nurturing our relationships with loved ones, friends, and community, we cultivate a sense of belonging and support. These mindful connections not only enrich our lives but also contribute to our overall well-being and happiness.

4) Helps to embrace simple things

Living intentionally often involves embracing simplicity and minimalism. By decluttering our physical and mental spaces, we create room for new clarity, peace, and beauty to flourish. We can focus on what sparks joy in our lives and what truly adds value to it. Simplify your routines, your environment, and your mindset, allowing space for peace and beauty to thrive.

5) Creates more space for prioritising self-care 

Intentional living recognizes the importance of self-care and well-being as essential components of a fulfilling life. Make self-care a priority by carving out time for activities that replenish and rejuvenate you. This could include basic things like taking nature walks, gardening, practising breathing exercises, or simply engaging in activities that bring you joy. By nurturing your well-being, you enhance your overall quality of life and cultivate a greater sense of peace and beauty within yourself.

Tips to Start Living Intentionally for Peace and BeautyTake time to identify what truly matters to you and align your actions with those values.Cultivate a habit of gratitude by regularly acknowledging and appreciating the blessings in your life.Set clear intentions for how you want to live your life and make choices that align with those intentions.Create mindful rituals in your daily routine, such as meditation, journaling, or as simple as starting the day with a moment of silence.Practice mindfulness and be fully present in each moment. Engage in activities with your full attention and immerse yourself in the beauty of the present moment.

To conclude, I would say, choosing intentional living has helped me to discover the extraordinary beauty that exists within the ordinary moments of our lives and find the peace we seek in our hearts.

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Protecting Students’ Well-Being In Academic Settings

Shedding Light On Sexual Abuse In Educational Institutions. Educational institutions play a crucial role in shaping the minds and futures of young individuals. However, the occurrence of sexual abuse in schools and academic settings has become an alarming issue that demands immediate attention. It is essential to shed light on this topic, raise awareness, and implement proactive measures to protect students’ well-being.

This article aims to explore the importance of addressing sexual abuse in educational institutions and highlights the need for comprehensive measures to ensure a safe and secure environment for all students.

6 Measures to prevent sexual abuse in SchoolsUnderstanding the Scope of the Issue

Sexual abuse in educational institutions encompasses a range of misconduct, including harassment, assault, exploitation, and grooming. It is essential to acknowledge that this issue can affect students of all genders, ages, and backgrounds. By understanding the scope of the problem, educational institutions can take proactive steps to prevent and address instances of sexual abuse.

Creating a Culture of Awareness and Prevention

Educational institutions are responsible for creating a culture of awareness and prevention regarding sexual abuse. This involves educating students, teachers, staff, and parents about recognizing signs of abuse, promoting consent and healthy boundaries, and fostering an environment where individuals feel safe to report any incidents or concerns. By promoting awareness and prevention, institutions can create an atmosphere of accountability and deter potential abusers.

Stopping sexual abuse requires a collective effort from the entire community. It is crucial to recognize that perpetrators of sexual abuse often hide behind a facade of trustworthiness or hold positions of authority within educational institutions. They may be individuals who are known and respected by both the survivor and the community, making it even more challenging to identify the abuse.

Implementing Comprehensive Policies and Procedures

Educational institutions must have comprehensive policies and procedures in place to address sexual abuse effectively. These policies should include precise reporting mechanisms, investigation protocols, and support services for survivors. It is crucial to establish a confidential reporting system that protects the privacy and safety of victims, encouraging them to come forward without fear of retaliation.

Training and Empowering Staff

Staff members, including teachers, administrators, and support personnel, should receive regular training on identifying, preventing, and responding to instances of sexual abuse. Training programs should cover topics such as recognizing warning signs, appropriate boundaries, mandated reporting, and trauma-informed approaches. By equipping staff with the necessary knowledge and skills, institutions can foster a safer environment and ensure timely intervention when needed.

Engaging Students in Prevention Efforts

Involving students in prevention efforts can be a powerful tool in combating sexual abuse. Educational institutions should promote dialogue, awareness campaigns, and peer education programs to empower students to become advocates for their own well-being and that of their peers. Encouraging open discussions about consent, healthy relationships, and boundaries can contribute to creating a supportive and respectful school community.

Collaboration with External Support Services

Educational institutions should establish partnerships with external support services, such as counselling centres, helplines, and community organizations specializing in addressing sexual abuse. These collaborations can provide additional resources, expertise, and support to survivors and contribute to a holistic approach to managing cases of abuse.

Stand Up for Survivors of Sexual Abuse

Addressing sexual abuse in educational institutions is a critical step in ensuring the well-being and safety of students. By shedding light on this issue, promoting awareness, and implementing comprehensive measures, educational institutions can create an environment that fosters respect, safety, and trust. It is the collective responsibility of administrators, staff, students, parents, and the community to work together, advocate for change, and protect the rights and dignity of every student. By taking proactive steps, educational institutions can become beacons of safety and empower students to reach their full potential without the fear of sexual abuse.

Additionally, it is crucial to emphasize that if you know someone who is experiencing sexual abuse in an educational institution, it is essential to take action and support them. Never hesitate to seek help on their behalf. Confidentiality and the well-being of the survivor should be the utmost priority.

Our organization offers confidential consultations and support services for survivors of sexual abuse in educational settings. We understand the sensitivity of these matters and the importance of providing a safe space for individuals to share their experiences.

Our dedicated team of legal intake specialists consists of trained social workers who approach each case with empathy, respect, and a commitment to supporting survivors. They are here to listen, provide guidance, and help survivors explore their options without any pressure to pursue legal claims. We understand that each survivor’s journey is unique, and our services are tailored to meet their individual needs and circumstances.

Remember, you are not alone, and support is available. Together, we can work towards creating a safer and more secure environment in educational institutions, ensuring that the well-being of students is protected, and survivors receive the care and assistance they deserve.

Impact of a Good Boss on Your Mental Health: Positive Bossing

Is your boss impacting your mental health? There is a higher sense of the impact of a good boss on your mental health. It could serve as a catalyst for positive psychological well-being, while if you end up with a nasty or controlling boss, it can have negative effects on your self-esteem and overall mental well-being.

Research suggests that for almost 70% of people, their manager has more impact on their mental health than their therapist or their doctor—and it’s equal to the impact of their partner.

In this blog, we will explore the impact a good boss can have on mental health, as well as the negative consequences that can arise from working under a boss who exhibits nasty or controlling behavior.

Impact of a good boss on your mental health:

Clear communication is the key. We work towards the same mission and vision of the organisation and aligning the intention is a daily practice we must follow at any workplace. A boss who exhibits qualities such as empathy, understanding, and effective communication, can significantly contribute to the mental well-being of their employees and help them perform better.  Here are some ways in which a supportive boss positively affects mental health:

1) Boosted Self-Esteem: I found myself with the most abusive, insecure and narcissistic boss in my first job, she killed my inner shine every day and just loved putting me down in every way possible. The only reason I could comprehend – she took 20 years to be in the position she was and I came sat next to her in my early 20s.

She was experienced and talented, and all I needed from her was guidance and training but I had to leave that job within 6 months and had to face criticism from people around me for not sticking enough. It crushed my self-esteem and I still get reminded of it time and then by my relatives who have no idea what I was dealing with at that point in time.

It would have been a different story if she would have helped me by recognising the efforts I made and providing constructive feedback to improve my performance. It happens to many of us and some individuals never regain their lost balance.

2) Enhanced Job Satisfaction: A supportive boss creates a positive work environment that fosters job satisfaction. When employees feel valued and appreciated, they are more likely to experience a sense of fulfilment and happiness in their roles. This, in turn, has a positive impact on mental well-being and overall job performance.

3) Safe Space: A positive manager is also a leader who can choose to lead by example and be the torch-bearer for positive bossing. My present manager is one such example, he wears his manager hat on and off as and when the situation is and it has helped me to feel safe expressing my concerns and challenges at my workplace.

We need leaders who not only know how to make people work towards the organisation’s mission but also provide space and resources to their employees to help them perform better. This has a significant impact of a good boss on your mental health.

4) Open Communication Channels: Adding to the safe space, a boss who has open and transparent communication, makes employees feel comfortable discussing any work-related concerns or personal challenges they may be facing.

5) Work-Life Balance: A mindful boss understands the importance of work-life balance for himself as well as supports their employees in achieving it. This allows individuals to maintain a healthy equilibrium between their professional and personal lives, leading to improved mental health and reduced burnout.

The Detrimental Effects of a Nasty or Controlling Boss

Now that we have discussed the positive impact of a good boss on your mental health, let’s see what happens when you end up with the opposite one. Ending up having a boss as I had in my first job, a boss who exhibits nasty or controlling behaviour can have severe negative consequences on your mental health. Here are some ways in which a toxic boss can impact mental well-being:

Diminished Self-Esteem: This constant negative feedback erodes self-esteem and confidence, leading to self-doubt and a sense of inadequacy.Increased Stress: A toxic boss often creates a hostile work environment filled with excessive pressure, unrealistic demands, and constant micromanagement. This leads to heightened levels of stress, anxiety, and even feelings of powerlessness among employees.No freedom of Creativity: Controlling bosses tend to restrict their employees’ every move, leaving little room for autonomy or creative expression. This stifles innovation, reduces job satisfaction, and negatively impacts mental well-being.Emotional Exhaustion and Burnout: The constant strain of working under a nasty or controlling boss can result in emotional exhaustion and burnout. Employees may experience fatigue, cynicism, and detachment, significantly impacting their mental health and overall quality of life.

End note…

The impact of a good boss on your mental health is substantial. A good boss who fosters a supportive and nurturing work environment can contribute positively to their employees’ mental well-being, increasing job satisfaction, self-esteem, and overall happiness. On the other hand, a nasty or controlling boss can severely diminish mental well-being, causing stress, anxiety, and a range of negative emotions. We can choose how we want to be treated by treating others right, with some boundaries and discipline.

Unseen Trauma: Domestic Violence Impact on Women’s Mental Health

Domestic violence is a pervasive issue that affects countless women worldwide, causing physical harm, and emotional distress, and leaving behind deep scars. While the physical wounds may heal, the mental and emotional toll of domestic violence often goes unseen, but its impact can be profound.

Domestic violence inflicts invisible wounds on women, leaving lasting imprints on women’s mental health. The emotional and psychological impact of this trauma cannot be overlooked or underestimated. By shedding light on the unseen trauma, raising awareness, and providing comprehensive support, we can work towards a society that not only addresses physical violence but also nurtures the mental well-being of survivors.

Domestic Violence Impact on Women’s Mental Health

Together, we can empower women to heal, reclaim their lives, and break free from the cycle of domestic violence.

1) Unveiling the Silent Suffering:

Behind closed doors, women enduring domestic violence bear the weight of unseen trauma. The constant fear, anxiety, and unpredictability of abuse create a toxic environment that takes a significant toll on their mental well-being. The relentless cycle of intimidation, control, and violence erodes their sense of safety, self-worth, and agency, leading to a wide range of mental health challenges.

2.) Anxiety and Post-Traumatic Stress:

Living in an abusive relationship often plunges women into a state of perpetual anxiety and creates a constant state of fear. The fear of potential violence and the need to constantly anticipate the next incident creates a heightened sense of alertness, making it difficult for them to relax and feel secure. The victim may feel on edge, anticipating the next incident of violence.

This ongoing stress can lead to chronic anxiety, and panic attacks, and the traumatic experiences of domestic violence can result in post-traumatic stress disorder (PTSD), marked by debilitating flashbacks, nightmares, and hyperarousal. These may also include intrusive thoughts, hypervigilance, emotional detachment, and difficulty trusting others.

3) Depression and Emotional Desolation:

Women experiencing domestic violence often develop symptoms of depression. The abuse, combined with feelings of powerlessness, isolation, and low self-esteem, can lead to a deep sense of sadness and hopelessness.

The emotional abuse endured during domestic violence leaves women feeling trapped, powerless, and stripped of their self-esteem. The constant degradation, manipulation, and gaslighting undermine their emotional well-being, often leading to profound sadness, hopelessness, and depression.

Feelings of isolation, loneliness, and an overwhelming sense of despair can consume their daily lives, making it challenging to find joy or envision a future beyond the cycle of abuse. Also, depression may manifest as a loss of interest in previously enjoyed activities, changes in appetite or sleep patterns, and thoughts of self-harm or suicide.

4) Guilt, Shame, and Self-Blame:

Victims of domestic violence often internalize the blame for the abuse inflicted upon them, despite it being entirely undeserved. Society’s tendency to victim-blame and the manipulative tactics of the abuser contribute to the overwhelming guilt and shame experienced by women in these situations. That leads to victims’ low self-esteem, making them feel worthless and deserving of mistreatment.

Over time, this can erode the woman’s self-confidence, leaving her feeling trapped, helpless, and unable to make decisions for herself. This self-blame further erodes their self-worth, making it difficult for them to seek help or escape the abusive relationship.

5) Coping Mechanisms and Self-Destructive Behavior:

To cope with the trauma and stress of domestic violence, women may resort to self-destructive behaviours as a temporary escape or attempt to regain control. Substance abuse, self-harm, and suicidal thoughts may become distressingly common, as they struggle to navigate the overwhelming emotional pain and find a means of survival within the constraints of their abusive environment.

All of these scars mentioned above came from nothing but the normalization of violence against women which unfortunately by the hand of societal factors such as stigma, and victim-blaming contribute to the invisibility of this issue.

For example, Society often attaches stigma and shame to victims of domestic violence, perpetuating the belief that they are somehow responsible for the abuse or that they should keep it hidden. This can prevent women from seeking help and support, leading to further isolation and a reluctance to disclose their experiences.

As well as society holds the victim responsible for the abuse they have endured. This can manifest through questions such as “Why didn’t she leave?” or “What did she do to provoke the violence?” Such attitudes place the burden on the victim rather than holding the perpetrator accountable, which can further erode the woman’s self-esteem and reinforce feelings of guilt.

Also, in some cultures/societies, violence within relationships may be normalized or accepted to a certain extent. This normalization can prevent women from recognizing the abuse they are experiencing as abnormal or seeking help. It can also create a culture that overlooks or trivializes domestic violence, hindering efforts to address the issue effectively.

The normalization of violence against women is a deeply concerning societal issue that perpetuates the cycle of abuse and undermines women’s safety, well-being, and equality.

6) Breaking the Silence, Seeking Healing:

While domestic violence takes an immeasurable toll on women’s mental health, it is crucial to break the silence surrounding this issue and provide avenues for support, healing, and empowerment. Recognizing the unseen trauma is the first step toward acknowledging the profound mental health impact on survivors.

Accessible and specialized mental health services, coupled with comprehensive support systems, play a vital role in helping women regain control of their lives, rebuild their self-esteem, and foster resilience in the face of adversity.

Thoughts contributed by Amira A., who is a very good friend and feels closely for the cause. She is a highly dedicated and innovative transformation consultant who has a passion for inspiring and empowering people and organizations.