Lifestyle Blog - Page 8 of 16 - The Heart of Wellness

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Getting Organized, Lifestyle Blog, Nutritional Health, Physical Health, Spiritual Health, Stress Management

Do you write out your goals? This is the time of year that you may start to think about goals for next year and changes you want to make for your health, career, family, etc. Honestly, I really don’t enjoy setting goals but it is a necessary evil especially for business owners. Setting intentions or goals are extremely helpful when tracking progress for yourself and in business. Looking back at old journal entries are so amusing because it is interesting to see how much things have changed in my life.

Setting goals are a good exercise to help uncover any chronic patterns or bad habits that you still struggle with. It can be a very positive or negative experience depending on how extreme you get. I was always taught to set small and realistic goals so you don’t get too overwhelmed or disappointed if they don’t come to fruition. There are some helpful questions that I use with coaching clients to help discover what they need to work on. This may help you in figuring out some goals to work on for next year.

Discovery Questions to Reflect On

If you could wave a magic wand, and really get what you want in the next 6 or 12 months, what would that look like?

When you reach this goal, what will having that do for you? Think about how this will positively affect your life and why it is important to you.

What’s stopping you or slowing you down from having the desired outcome right now? Think about any roadblocks that you struggle with.

How has that impacted your daily life (work, relationships, finances)?

How does it make you feel? Does it make you feel better or worse?

What is your stress level on a scale of 1-10? How does it manifest in your body?

What do you do to pamper yourself and unwind? How often?

Is there anything that you’d like to be doing for yourself that you’re not?

Setting Goals By Category

Goal setting may be easier to organize by category. Pick one and just start writing!

1. Health & Fitness

2. Career

3. Relationships

4. Social Life

5. Personal Development

6. Spiritual

7. Financial

8. Giving

Committ to a Plan

Think about how committed you are to make changes.

What would happen sooner or later if you don’t make these changes?

What do you think the cost would be if nothing changes?

Think about healthcare costs, time, money, and how these issues would affect your family as well. No need to overwhelm yourself! I suggest reflecting on 1 category at a time.

Simply write down in a journal what you want to happen and then add a short term time limit like 3 months. You can even come up with a shorter or longer time frame. That’s up to you. I suggest reading your goals on a daily basis to remind yourself of what you want to accomplish. Visualize the outcome and start making changes.

Take some quiet time and write down some goals you may want to accomplish this upcoming year. I am going to work on exercising more consistently and try to get to the gym 4 times per week. Please share one goal you would like to work on. Sometimes, you just need a little help and someone in your corner to help you overcome those obstacles that are holding you back from enjoying life and being the best version of yourself.

If you would like some help, set up a complimentary Discovery Call with me today!

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

7 Strategies to Survive the Holidays

By Jill Ciampi

On December 12, 2019

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Nutritional Health, Physical Health, Spiritual Health, Stress Management

The Holiday season is here and I already notice a rise in anxiety levels with myself and others around me. I absolutely love Christmas and the joy and happiness that comes along with it. It is, however, difficult sometimes to stay present and joyful when you experience anxiety in any form. There are ways to enjoy the holidays without having too much anxiety.

Survival Strategies for the Holidays

Get Enough Sleep.

The amount of sleep you get affects your health and your weight. Research shows lack of sleep stimulates appetite and cravings for high fat, high carbohydrate foods (WebMD). When we’re tired we tend to make fewer healthy choices, and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks. Furthermore, we also tend to skip the workout we had planned for the day when we’re tired.

Sleep can also affect your immune function, the aging process, memory, learning, and metabolism. Set a goal of what time you need to be in bed each night to get the 7-9 hours you need. Try it this week and see if you notice a difference in your energy levels and your eating habits.

Check out 15 Ways to Promote a Refreshing Night of Sleep.

Cook More Meals at Home.

This time of year you get invited to parties and events a lot more. When possible, try to cook as much as you can at home so you have a better chance of maintaining your weight and not gaining. Not only do you tend to eat healthier, but you can also save time, money, and calories. It’s easier to eat healthy when you’re the one selecting the ingredients and preparing the meals.

What one action step can you take this week to prepare more meals at home?

Practice Self Care to Reduce Stress.

Let’s face it, this time of year is stressful for many reasons. High-stress levels are not only harmful to your health, but it’s also harmful to your waistline as well. When you are constantly under stress, hormone levels, like cortisol and insulin are elevated. The elevation of these 2 hormones can sabotage your weight loss efforts and actually cause weight gain. We aren’t meant to be under constant stress and it takes its toll. If you are doing everything right as far as diet and exercise but you’re under stress every day, you’re not going to see or feel the results you want.

What are some ways you can reduce your stress levels?

Eat More Whole Foods.

Real food is unprocessed or minimally processed. If you’re not sure, ask yourself if the food is something you would find in nature. Real food comes packaged with vitamins, minerals, antioxidants, and other nutrients our bodies need to thrive. These are the types of foods that give us energy instead of leaving us feeling hungry again a short time later.

What whole foods can you add to your diet this week? Some examples include Vegetables, Fruit, Nuts, Seeds, Legumes, Animal protein, and Seafood. Check out my post 6 Healthy Eating Tips.

Get in the Holiday Spirit!

Watch Holiday movies and TV Shows and listen to Christmas tunes. This always lifts my spirits and helps me to not stay in an anxious mood. Some of my favorites are Frosty, Rudolph, Elf, A Christmas Carol and It’s a Wonderful Life. Doing these things always makes me feel like a kid again too and that makes me happy!

Socialize. Plan to see your friends and family.

As an introvert, there are times I need to just be left alone but I also love being with family and friends too. If you need alone time schedule it. If you want to boost your mood, there’s nothing like being around supportive and loving people and engaging in a fun activity. Or even better visit someone who is lonely like the elderly or help out at a homeless shelter.

Shop Online.

If you really dislike going out to the stores like me, get your shopping done online. It’s quick and easy and saves you from dealing with the crazy crowds and bad mood that follows. Click here for my self-care gift guide. Treat yourself to something nice too. There’s nothing wrong with allowing yourself some gifts this time of year!

Helping Others Through the Holidays

Stay positive and remember to count your blessings and be grateful. There are so many people out there who suffer alone through the holidays. As always, helping someone in need is a quick way to get out of your own funk.

The best advice I heard about how to deal with people during this season was at church last week. The priest said we need to see God in everyone we encounter, even the difficult people! We never know what someone is going through so let’s give each other a break, be kind, and spread joy and smiles wherever you go. Merry Christmas and enjoy the Holidays with your loved ones 🙂

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

The Ultimate Self Care Gift Guide

By Jill Ciampi

On November 24, 2019

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Physical Health, Spiritual Health, Stress Management

Find the perfect gift this season!

This post may include affiliate links. If you purchase through our affiliate links, we are provided with a small commission, at no cost to you.

No matter what time of year it is, we all want to find that perfect gift for our loved ones and not have anxiety over shopping. Wouldn’t it be nice to significantly lower the stress of gift-giving? Some of the best gifts I have received were things I can use to help in my own stress management efforts. I love gifts of relaxation and also gifts of experiences. Why not help someone else reach an improved level of health and wellness and offer them some well-deserved stress relief.

One of my favorite places to shop is Amazon. There is a huge variety of awesome and affordable gifts that you can shop for out of the comfort of your home. What’s better than that! Don’t mind at all skipping the crazy crowds and having gifts delivered to my front door! I put together this list of self-care gifts that I am sure will be the favorite presents at your family gathering this year.

Click on the images to check them out!

20 Stress Relief Gifts Your Family Will Love

1. My Favorite Massage Pillow to relax and restore your energy

2. Aromatherapy Wrap to soothe those stiff muscles and reduce pain

3. A Good Foam Roller to loosen up your body and increase flexibility

4. Exercise Resistance Bands to stretch those tense muscles

5. 24/7 Relief & Recovery Cream for quick and natural pain relief

6. Sound Machine to help you unwind and fall asleep

7. Essential Oil Diffuser to add lovely scents in your home

8. Epsom Salt Bath Bundle for achy muscles and joints

9. Foot Bath with Heat & Massage to relieve those tired feet

HoMedics Bubble Mate Foot Spa, Toe-Touch Control, Removable Pumice Stone, Fb-55

10. Essential Oil Roller Bottle to help calm your mood

11. Weighted Blanket to feel comfy, warm and safe

12. My Favorite Pillow to get a good night sleep

13. My Favorite Tablet to play games and read your favorite books plus more!

14. Alexa Smart Display Screen to look at recipes and listen to music plus a whole lot more

15. Virtual Reality Headset to play cool games and escape to your favorite destinations

16. Happy Light to lift your mood on cold and gloomy days

17. My Favorite Beach Chair with a Cooler to use on your favorite beach getaway or in your own backyard

Tommy Bahama 2020 Backpack Cooler Chair with Storage Pouch and Towel Bar

18. Amazon Gift Card for the quick and easy gift everyone loves

19. Massage Therapy Gift Certificates to relax your body, mind, and soul

20. Stress Solution Program- 6 Weeks of Private Wellness Coaching to help you cope with stress and have a toolset to manage your life better

May this season bring you nothing but stress-free shopping and pleasure! With this list, I know it will be hard not to indulge in yourself or give the gift of self-care to a loved one. Go for it — you deserve it!

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

A Relaxing Trip For Salt Therapy

By Jill Ciampi

On November 12, 2019

In Anxiety & Depression, Chronic Pain, Emotional Health, Lifestyle Blog, Physical Health, Spiritual Health, Stress Management

All opinions in this post are my own and I was not compensated for this review.

My Salt Therapy Visit

Over the weekend, I went to Soulshine Salt Cavern with my mom and sister who were visiting from New Jersey. I always like to plan something fun and relaxing for us to do together. They both have never experienced a salt cave before so I wanted to show them just how great it is. I had gone once before for salt therapy with some friends and it was a delightful experience.

Salt therapy is a fantastic self-care activity and helps you to reduce stress and unwind. I found the Soulshine Salt Cavern which was close to my house and very convenient. The Soulshine Salt Cavern is located in the Red Barn in Durham, Connecticut. What a great find! Besides the salt cavern, they have a variety of other holistic offerings including Reiki, Massage Therapy, Nutrition counseling, Psychotherapy, Wellness classes and so much more.

What is Salt Therapy?

Halotherapy has been around since the early 19th century and has many antibacterial and anti-inflammatory benefits. It is a natural way to detox your body and improve a variety of conditions. Besides the benefit of stress reduction, salt therapy is good for respiratory issues, allergies, colds, asthma, and a long list of skin conditions. Click here for more info on the history of salt therapy and how it works to detox the body. What I like most is that it is a drug and chemical-free way to improve your overall wellness!

My Experience at the Salt Cavern

Having Fibromyalgia and Anxiety, I try to stick with alternative means of healing and pain relief. Walking into the waiting room at Soulshine Salt Cavern, I could sense a feeling of calmness and healing. First of all, it smelled really good in there! I can only imagine they use some kind of essential oil blend that is pleasing to the senses.

The friendly staff explained what we could expect. First, we had to fill out a brief intake form where they ask about medical history and then we had to sign a typical waiver. Some conditions are contraindicated which is good to know ahead of time.

Before you walk into the cavern, you need to take your shoes off and wear white or light-colored socks. They have a space to store your belongings while you are in the salt room. There is always a staff member to watch your stuff so no need to worry.

Let the Unwinding Begin

As soon as I saw the salt cavern I immediately loved it. My first thought was how great would it be to give or receive massage therapy in this environment! We walked in and there was soothing spa music playing in the background. I loved the tree in the middle of the room. The antigravity chairs were extremely comfortable and a joy to lay in for the whole session.

It is a good idea to go with people you feel comfortable with and who have good energy. We were lucky to have the room completely to ourselves. I admit I did have a little anxiety at first but then settled down and started to relax. My thoughts were all over the place but they too also started to quiet down after a little while. A couple of times, I looked over at my sister and mom and they both seemed to be relaxed and enjoying it.

Once I closed my eyes and started focusing on the lovely music I began to unwind. My sister said she did fall asleep and caught a nice little nap. At one point, I felt a little pressure and some popping in my ears and also felt a little tingling in my hands. I was a little cold but that is typical for me so next time I would wear some heavier clothes.

Wrapping Up the Salt Therapy Session

During the session, you do hear the salt being dispersed into the room but the music drowns out that noise mostly. I noticed a little salt on my skin and I tasted some on my lips afterward. The feeling of walking on the pink Himalayan salt was amazing and it reminded me of being at the beach. My feet were so happy! After relaxing for 45 minutes, a staff member comes back into the room to inform you the session has ended. We took a few minutes to wake up and then went back to get our belongings in the cubbies provided.

We stopped to look at some of the events coming up as well as the holistic items for sale in the waiting room on our way out. They have you pay for the session beforehand which is a good idea because you feel a little out of it after! There was also a cute gift shop with more holistic gift items on the way out of the building.

Soulshine Cavern Salt Therapy

At Soulshine Cavern, the room accommodates a group of 10 or you can go as an individual. Each session costs $40 for 45 minutes. They have gift cards and packages available. Check them out on Facebook and Instagram! If you are in the area, make sure to visit them at 352 Main Street in Durham, CT. which is located less than 30 minutes north of New Haven, CT. For more info, visit their website at www.soulshinesaltcavern.com.

I highly recommend salt therapy as a complementary wellness activity. I hope to schedule another visit in a couple of months and will also attend some of their wellness events.

Here’s a picture of me, my mom, and my sister happy and relaxed after the salt therapy session!

Let me know if you have ever tried salt therapy and what you thought of it!

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

6 Simple Ways to Practice Self-Care at Work

By Jill Ciampi

On November 5, 2019

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Physical Health, Stress Management

Almost everyone I talk to these days experiences some kind of stress at work. It is natural to have bad days even if you love your job. I love my job and am so grateful to be where I am but it is not easy running your own business. I do everything by myself and right now do not have co-workers or staff to bounce ideas off of. That can be stressful at times to have to make all of the decisions by myself.

However, it does not take away from the fact that I love doing what I do and I love my schedule and the freedom of it. Let’s just say it would be so hard to go back to having a boss telling me what to do or how to do it. I have never liked that part— being told what to do. I realize most people do what they have to do to make a living and know we can’t all love our jobs.

To that, I say work towards your dream job even if you have to spend some time doing something you don’t enjoy. But be mindful when it may be time to leave for something better if you really hate where you are at. It is never too late to make a change! You have a choice.

When I worked in Human Resources, I used to love having my co-workers to lean on and support me when I had a bad day. Knowing what I know now, I would love to have had some simple reminders on how to get through those crazy work days when I felt like losing it! I was thinking of some ways you too could have some sort of stress relief and practice self-care at work.

6 Self Care Tips for Work

Make a checklist of tasks to accomplish.

Take the time to prioritize your day each morning. List the top 3 things you want to get done that day. Try to tackle the most time-consuming task first and get it over with. Is it just me or does anyone else still love writing lists? I find it so satisfying being able to cross another thing off my list! The fewer thoughts clogging up my brain the better! In other words, writing stuff down is a good way to clear up your thoughts and stay organized as well.

Practice breathing techniques.

When you feel yourself starting to get overwhelmed, stop, and take a breath! I remember working in an office environment and feeling like I held my breath most of the day. When I would leave, I would always let out these deep breaths and sighs which was a sign that I didn’t really breathe a lot during the day.

Shallow breathing causes more anxiety. There are so many techniques so you need to find one that works best for you and your environment. I like to keep it simple.. breathe in through your nose for a few seconds and then blow out that air through your mouth. Try this a few times and it will calm you down and trigger the relaxation response of your nervous system. Here are some other styles of breathing you can try.

Take time away from your desk.

Getting away from your desk is a good practice to give your mind and body a break. Sometimes it’s hard to take a break but it is necessary to have that time to reset and be productive the rest of the day. Enlist some co-workers and go for a walk in the fresh air. If you don’t have time for that, then just get up and do some easy stretches at your desk to help break up your day.

Just move around and get the blood flow pumping! If you work from home, try to get out of your office and head over to another room in your house for a break or go outside for a while. You will feel refreshed and ready to take on the rest of the day.

Don’t be afraid to ask for help.

Hopefully, you have supportive co-workers and an understanding boss. I know that’s not always the case. But if you feel overwhelmed with a project or the amount of work you have… say something! Professionally express your feelings and maybe you can get some help getting stuff done.

Share with a co-worker or boss that you feel overloaded. Talk about solutions and don’t just complain. You will most likely feel a little better expressing yourself and getting it off your chest. There are plenty of times I try to take on too much when it is not necessary or good for my health either. It is ok to ask for help!

Find a way to laugh at work.

This one is important. Laughing can change your attitude and whole mood about something. It switches you right over to that parasympathetic nervous system and helps calm you down. Find a couple of minutes every day to laugh by watching a quick funny video or read something amusing to you. It is so good for your body and mind to laugh every day!

Do a brain dump before you leave for the day.

If you can avoid it, don’t take work home with you. For example, write a list of tasks to clear your mind of work-related items. Then go home and have an enjoyable night and restore your energy for the next day!

What will you try to do to lessen the anxiety and stress of work? Try one thing this week and tell me how it goes!

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.