Emotional Health Archives - Page 13 of 15

4 Easy Ways to Connect in Your Relationships

On November 28, 2018

In Chronic Pain, Emotional Health, Lifestyle Blog, Spiritual Health, Stress Management

Relationships are one of the joys of life. The Holiday season is upon us and that means lots of family time, parties, and events. Do you like spending time alone or do you enjoy being surrounded by a lot of people? Introverts LOVE time alone to renew their energy and unwind. Although I am an introvert, I also love being around family and friends as well as my clients because that gives me joy. It feels great to give love and to help others feel joy.

Connecting With Others

We are not meant to be alone in this world. We all need connection and support from others. Life is better when you have someone to share it with whether it is a loved one, friend, or pet. Pets are amazing companions and give unconditional love! Giving and accepting love is one of the most beautiful gifts in life. Part of living a healthy life includes fostering loving relationships and being present with your loved ones.

Family at Christmas

In this busy world, personal connections are slowly dying off thanks to electronics. The difference between a conversation and connecting hinges on deeply and truly understanding what the other person means when they speak. What are they really expressing? Show interest, and dig deeper with them. The values the speaker holds is evident in the words they choose to share with you, and practicing this will help you truly connect and build a meaningful relationship!

Staying focused, living on purpose, and practicing the following tips can help keep your relationships connected and develop some new, healthy ones, too!

College Besties

4 Ways to Maintain Loving Relationships

• Lessen distractions while you’re engaged in conversation.

• Try not to actively think about what you’d like to say next while the other person is talking — clear your mind and listen. (This takes practice!)

• Be genuine and show authenticity.

• Truly listen to what others mean when they speak. What they offer to you in conversation shows what they value — learn what they value! You can connect wonderfully this way.

Carmine & Jill at the NY Air Show

How To Develop Better Relationships

Think about the following questions.

What are the 3 ways I can better connect with people?

How can I connect with someone regarding something they value when I do not hold the same value?

How will learn to connect better with others better me as an individual?

Go out and make a connection today with someone. Smile at a stranger and say hello. You never know how you change someone’s life by just taking an interest. Be present. It is good for your health and will boost those happy hormones 🙂

“We make a living by what we get. We make a life by what we give.” – WINSTON CHURCHILL

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!

Don’t Stop Believing

By Jill Ciampi

On November 19, 2018

In Chronic Pain, Emotional Health, Lifestyle Blog, Spiritual Health, Stress Management

What Do you Believe In?

We all believe in something. Have you ever pondered these 3 questions?

“Why am I here?”
“What is the meaning of my life?”
Where do I go when I die?”

In this day and age, there is so much fear and sadness in the world. There seems to be a lack of morals and values. However, there are plenty of positive influences out there. We need a purpose and something to believe in to feel safe and secure. In addition, how we relate to the world typically develops in childhood and usually follows us into adulthood. Everyone has a right to their own beliefs and opinions.

What I Believe

My beliefs are rooted in the Christian faith as I am a practicing Catholic. Feeling connected to something bigger than ourselves is helpful in surviving in this world. I don’t know where I would be without my faith. Therefore, I believe that everything happens for a reason and there is always a purpose even in the worst of times.

Helping others in need is what drives me and is what I believe God calls all of us to do. For instance, my job as a massage therapist helps me fulfill my passion for helping others. What do you believe in?

The Spiritual Aspect of Health

Finding your purpose is not so easy but if you have faith and hope it is very likely you will find it eventually. In most religions throughout the world, there is a similar philosophy. It is the Golden Rule which is ‘Do unto others as you would have them do unto you.’

The fifth aspect of health is the Spiritual component. This consists of our belief systems and relationships with others as well as to nature. The spiritual aspect has a great impact on our overall health. In other words, the relationships we have can either hurt or help us. We are not meant to be alone in life. Therefore, we need to connect with others for support. Similarly, we need to give and accept love as well.

Square of Common Good

The best way I can explain this is by sharing what I learned in one of my courses at the National Institute of Whole Health. My instructor, Dr. Donadio, explained the SQUARE OF THE COMMON GOOD which consists of Respect, Integrity, Compassion, and Justice.

“We accept others, and respect who they are. Acknowledge that they have value and that they matter. We all want to feel heard, feel seen, and be understood. Showing respect for ourselves, and others will give us a sense of belonging and feeling safe.

Integrity shows trust in ourselves, and that we can be trusted. It defines us as a constant; our constant is respect and compassion. We feel safe in ourselves, and in others. Often, we mirror what is shown and what is given.

Giving respect, integrity, and compassion in our relationships, will transform us, and those around us. We feel a sense of justice in the world, and in our relationships. It is a sense of justice in who we are, what we do, and how we feel with others; it is justice in being understood; we belong, and we feel safe. We practice we ultimately have a sense of peace, and wholeness develop. In other words, we matter and have meaning.

It is universal to want to be valued. Respect gives acceptance. When we feel valued, validated, seen, heard, and understood, we feel a sense of belonging, and safety.

UPHOLD WHAT WE VALUE… I TREAT YOU LIKE I TREAT MYSELF.”

(Source: Donadio, G., “Physics & Philosophy Part II” [DVD]. National Institute of Whole Health Lecture, Wellesley Hills, Massachusetts. www.niwh.org. 2011)

Which Road Will You Travel?

In conclusion, the 5 Aspects of Whole Health™ – Physical, Emotional, Nutritional, Environmental, and Spiritual are very essential in determining the state of your health. Everything is affected by everything! Isn’t it fascinating! I will continue to refer to these aspects in my posts and how they contribute to health and disease.

Balancing these aspects will help accomplish the healthiest version of yourself. Above all, you have a lot of control over your health. In addition, the choices you make determine which road you will travel.

I hope you and your family have a blessed Thanksgiving. Think about all of the people and things that you are grateful for and contemplate what you believe in. Share your beliefs and let me know how you are connecting with your community. Be good to one other 🙂

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!

2 Simple Ways to Reduce Anxiety at Home

By Jill Ciampi

On November 16, 2018

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

Home. What does that mean to you? For me, home is my sanctuary and a place I can relax with my loved ones, be myself, and best of all catch up on my rest. For some people, home is not so welcoming or loving and sometimes is the last place they want to be. Home should be a safe and comfortable oasis to unwind and renew our energy.

Your Home Environment

The fourth aspect of health that I talked about in my last post is the Environmental component. Again, there are many ways to interpret this aspect. We talked a little about the external environment as far as weather and other factors that can affect our health. Today, I would like to talk about our home environment.

Do you dream of going home, putting your pajamas on, and snuggling up with a cozy blanket to watch a movie or maybe your favorite Netflix show? I have to admit I am somewhat of a homebody and sometimes need an extra push to go out because, after all, I am an Introvert. That being said, I cherish time with my friends and family and I love experiencing new things and traveling to different places.

As I get older, I find myself wanting more and more to just come home to relax. There’s nothing wrong with needing some time alone to recover from the stress of the day. Even if it is just a few stolen moments in the bathroom before you have to cook for your family and take care of everyone else! 😉

Your Home’s Role in Your Health

What makes a home so comfortable that you can’t wait to get there? Is it that you can just unwind and be yourself and not worry about having to be “on” for others? Why is it so important to feel safe, secure, comfortable, and happy in our homes? Our home environment plays a huge role in health and disease. Think about it… we spend a lot of time at home so it is hopefully a place with less stress. If it isn’t, then the stress you feel at home will eventually add up and possibly harm your health unless you can manage it well. Let’s talk about a couple of simple ways you can make your home a little less stressful.

2 Ways to Feel Great About Your Home

There are so many ways we can foster a healthy home environment. I don’t know about you but cleanliness and organization are my top 2.

Having a Clean Home

For me, having an organized and clean space to live in makes me feel good and a lot less anxious. Cleaning is one of my top ways to deal with anxiety. If you are focused on some other activity it will give your brain a break from the anxious thoughts. It is different for everyone what exactly makes a healthy home environment. Cleaning is tiring but can be very therapeutic.

I can tell you this…if you are living in a cluttered and unclean home you are adding unnecessary stress to your life and it will eventually affect you. Do me a favor and watch an episode of Hoarders. It is so sad how some people live but it does give you some idea of how living in a dirty and cluttered home can affect your health and relationships.

Being Organized at Home

Having some organization at home is my second way to deal with stress. I love looking through websites for ideas on creative ways to organize. Two of my favorites are Real Simple and HGTV. Check out their article- 20 Habits of People with Really Clean Houses. Both websites have some really interesting and simple ideas for organization.

Organizing doesn’t have to be expensive. You can stay on a budget by picking up items at the dollar store or Walmart. Pick up some baskets and those cool bins to organize stuff in your closet or pantry. It’s best to start with one project at a time. Don’t overwhelm yourself! Ask for help from a friend or look into hiring a professional organizer if you really are into it.

Just know that when you are done it feels so great and I guarantee you will think about other areas in your house to move onto next! The winter is the perfect season to take a look around your house and identify what may need a little organizing and clean up. Make those snow days a little productive after some time on the couch with a good book or TV show.

Today is a great day to start 🙂

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!

How our Environment Affects our Health

By Jill Ciampi

On November 12, 2018

In Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Stress Management

The environment we find ourselves in has a significant impact on our health. There are different ways to look at this- internally and externally. From where you live and work, to the outside environment as well all play a part in shaping our well being.

The fourth aspect of health is Environmental. Our external environment affects our health and well being. Factors such as air pollution, quality of water, and weather may all have an impact on our bodies and how they function. Our internal environment created by our genetic material is not as cast in stone as we think. Our genes are affected by many things. We can enhance our health by providing an environment that diminishes our disposition to certain diseases.

Does your body feel different or achy when it’s cold and rainy? During a snowstorm, do you feel really stiff and maybe have less pep in your step? How about when the springtime approaches and the allergies start acting up? These are all examples of how the environment can affect our bodies and impact our health. There are so many factors involved with environmental health. From the toxins in the air and food to the environment at home and work.

Think about it, how can you be healthy if you spend most of your time in an unhappy home or really stressful workplace? Sometimes you can’t change your circumstances so easily but there are always options for how to manage the stress. Life is too short to stay in an unhealthy situation. You always have the power and choice to stay or go.

Seasonal Changes & Your Mood

Do you feel a difference in your mood and energy levels with the recent time change? Daylight Savings seems to be a hard transition for some people. For some reason, it takes me a few weeks to become adjusted. Darker and colder days are not my thing. To be honest, I really do love the Autumn season but I do NOT love the winter. Since I live in New England, I guess I just have to put up with it for now until I get to live on some exotic island. 😉

I am definitely affected by the seasons changing and do experience what’s known as Seasonal Affective Disorder which is otherwise known as SAD. Some symptoms of SAD can include loss of energy, feelings of sadness, and having problems with sleep. A lot of people struggle with this during the winter months and it is totally normal. Be careful because you are more likely to overeat and crave more carbs during this time of year as well which will cause weight gain.

Healthy Tips

Stepping up your workout routine and getting outside in the sunlight are both very helpful to increase the happy hormones in your body. Some other ways of combating these changes are light therapy boxes, natural supplements or prescribed medications, and talking to a healthcare professional or a loved one. My doctor has told me as soon as I start to wear long-sleeve shirts, it is best to increase my Vitamin D intake which has been helpful.

Ask your doctor about what would be best for you. And if you need more help and are feeling depressed for too long, please seek out a professional to talk to. There is no shame in asking for help. I have seen my share of therapists and it can be extremely helpful to get through tough times. For more detailed information on SAD, visit the Mayo Clinic website.

Chronic stress along with inflammation are the top reasons for developing diseases but there is hope! In future posts, I will discuss stress in the home and work environments and how they both affect our health and some simple ways to deal with those issues.

For now, enjoy the extra hour of sleep, keep moving and enjoy the present moment 🙂

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 Healthy Eating Tips

By Jill Ciampi

On November 9, 2018

In Chronic Pain, Emotional Health, Lifestyle Blog, Nutritional Health, Physical Health, Stress Management

What does your daily nutrition consist of? Do you follow a healthy eating plan or just eat whatever is in front of you without any planning or thought? Being mindful about planning out your meals is extremely helpful. Did you know that some food and beverages add more stress to your body?

Healing Nutrition

The digestive system needs to be functioning well to absorb nutrients. There are so many ways our nutrition can be compromised. If you are trying to heal and recover from an illness, it is necessary to support your body by adding healthier choices to your diet. In other words, your body cannot heal if you are consuming toxic and inflammatory foods.

Most diseases begin with some type of inflammation so it is crucial, especially for people with chronic conditions, to take a look at their diet and eliminate the likely offenders like sugar and dairy. Therefore a healthy eating plan is a must, especially for those who struggle with chronic illness.

Portion Control

Besides cutting out sugar, one of the biggest changes I had to make was changing my portion sizes. I was eating large meals and too much food in one sitting. It got a little out of control! I am less hungry now that I started eating smaller meals and snacks. Portion control is the key to losing weight and staying on track with healthy eating. It will help to stabilize blood sugar and boost energy levels.

In addition, eating less at meals is also easier on your digestive system which in turn affects how the nervous system works as well. Overall, we need our nervous system to work at its best since it is the communication highway for our bodies. Good news! Portion control doesn’t have to mean deprivation. Here are some simple tips to get you started.

6 Healthy Eating Tips

Focus on eating whole foods including protein, healthy fats, and vegetables.

Eat until you are satiated (that feeling where you are about 80% full). Don’t deprive yourself since this always backfires, causing you to eat more food later in the day. Most processed foods have chemical additives that make it difficult for us to have just one serving size.

Include healthy fats in your diet.

This will help you feel satiated longer (and allow your body to absorb the fat-soluble vitamins your body needs). Ideas include avocado, nuts, seeds, olive oil, coconut oil, grass-fed butter, and ghee. Having a salad? You’ll feel full longer and absorb more nutrients if you add some fresh avocado or dressing that includes healthy fat, like olive oil.

Using smaller plates can be helpful.

When you put food on a large plate you almost automatically want to try to fill it up and then feel like you need to finish it all. By using smaller plates you may find that you eat less but still feel comfortably full.

Don’t skip meals.

This is one of the biggest mistakes people make, and it can sabotage the best efforts. Start your day with breakfast (preferably including some protein which will help you feel full longer) and plan for lunch. It’s also a good idea to bring a healthy snack with you to get you through the afternoon before dinner. Portion control is very difficult when you’re starving!

When snacking, place the snack on a plate rather than eating right out of the bag or container.

This is a huge help so you’re more aware of how much you are eating and you can better manage your portions this way.

Slow down.

By slowing down and enjoying our food more, we end up eating less. Remember to chew each bite more, relax, and enjoy!

A Little More Help

Healthy eating may take a little while to get used to but it’s so worth the time and effort. Feeling a little overwhelmed and don’t know where to start? Check out my other posts about Nutrition- Easy Ways to Clean Up Nutrition & Mindful Eating Tips.

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!