3 Things You Can Do RIGHT NOW to Feel Less Anxious

3 Things You Can Do RIGHT NOW to Feel Less Anxious

Maureen Magauran, M.D. on 3 Things You Can Do RIGHT NOW to Feel Less Anxious

by Maureen Magauran, M.D. Holistic Psychiatrist and Meditation Practitioner

According to the American Psychological Association 75% of adults reported experiencing moderate to high levels of stress in the past month and nearly half reported that their stress has increased in the past year. As this stress builds up so does our anxiety. What can we do about it? How can we feel more healthy and relaxed? Here are some quick tips you can do anywhere. Incorporating them for even minutes in your daily routine will make a big difference.

Maureen Magauran, M.D. on 3 Things You Can Do RIGHT NOW to Feel Less Anxious

1. Connect with your body.

So often when we are feeling anxious we are disconnected from our body and the grounding it brings, without even realizing it. Our bodies naturally ground us to the earth and to ourselves, while getting lost in thoughts and worries seems to lift us up out of our bodies, away from the parts of ourselves that feel more solid.

Start with noticing your breath. Consciously take in a few deep breaths, filling up your belly and filling up your lungs, then holding it there for a few second before breathing out. Try putting a hand on your belly to feel it move up and down with the breath. Notice how you begin to feel more grounded as you connect to your breath.

Find regular ways to not only connect with your breath, but to feel your body and have a body awareness. Start with playing your favorite dance song and letting yourself sway your hips and move the way your body wants to move. Try to get your heart rate up as the blood pumping brings another level of grounding in your body and calm. Go outside and be in nature. Feel the grounding of the earth on your feet and the beauty of the flowers and the trees. Make it a priority to do these things even for a few minutes each day or as often as you can. Let yourself enjoy it too as that allows the endorphins and good feelings to flow.

“The body always leads us home . . . if we can simply learn to trust sensation and stay with it long enough for it to reveal appropriate action, movement, insight, or feeling.” — Pat Ogden

2. Become aware of your thoughts.

Notice when they start to take off in the direction of anxiety and worry. Do you wake up feeling anxious or have anxious thoughts? Create a grounding thought or mantra for yourself to counteract the negative train of thoughts. It can be something as easy as “I am grounded.” or “I love myself.” While these thoughts may seem simple, they can have powerful effects. It is important to use a phrase that has meaning, that you can at least begin to believe for yourself.

Post it on a sticky note on your bathroom mirror or places you will easily see it to remind yourself of how you can switch into a calmer mindset.

“The secret of health for both mind and body is not to mourn for the past, not to worry about the future, nor to anticipate troubles, but to live in the present moment wisely and earnestly.” —  Buddha

3. Prioritize your time.

Asking yourself the difficult question of what would you do if you knew you only had a month to live? How would you live your life? What is most important to you? If that question feels to hard, ask yourself if there was only one thing that could happen today, what would it be? Consider if you only had one hour what would you do? What would bring you the most pleasure or rejuvenation today and then make it a priority. We get so bogged down in the small details of life that it is easy to get carried away on tasks and things that have no meaning for us or are not productive.

“Most of us spend too much time on what is urgent and not enough time on what is important.” — Stephen Covey

Sometimes life throws us stressful situations as a way to awaken to life. A friend was recently hit by a car and was forced to slow everything down, to re-prioritize her life. Hopefully you will not have to go to that extreme, but it is important to recognize that your worry or sadness may be letting you know that the way you are living your life needs an adjustment.

Do you need to slow down? Do you need more time for yourself or your health? What is important for you?

Ask yourself these questions and listen as you would to a close friend or child. You are important and what you find out from these questions can lead to living a calmer and richer, more connected life.

Download my free guided relaxation meditation to help you connect with your body and feel more calm. Click here to feel more grounded and relaxed.

Maureen Magauran, M.D. is highly sought after for her unique, holistic approach to treating anxiety and depression. She is a Board Certified physician specializing in holistic psychiatry and meditation. Through her one on one work she helps moms of young children overcome stress and anxiety to feel more joy. Download her free guided meditation to feel grounded and start living more joyfully.

Maureen Magauran, MD on 3 Things You Can Do RIGHT NOW to Feel Less Anxious

 

 

How I Kicked My Pop Addiction

I received the yummy entrees for review from Good Food Made Simple. All opinions are my own.

Once upon a time, I had gone about 3 years without touching a single pop. I quit, and didn’t look back. I lost an amazing amount of weight, and was on the right track.

And then, I got pregnant. 

I crave really weird things when I’m pregnant. Such as blow pops, boxed rice mix with ketchup, and pop.

Ugh. Right? Shouldn’t my body be craving things that are good for me so that I can nourish the life I am creating inside of me?

My little guy is now 3 years old, and it has taken me a long time to kick that pop addiction I gave into.

I’ve been pop-free for over a year now. Yay!

I’ve replaced it with something else that gives me that sweet satisfaction, is bubbly, but is actually good for me!

It’s called Mama Dew. You can make it many ways, but I got this recipe from Amber Canaan and happened to really like it! You can change-up the flavors by using different juices or extracts.

I like to use a shaker cup when making this –but don’t shake it, tilt it!

How I Kicked My (2)

Mama Dew

2-3 tsp powdered stevia, or to taste

2 tbsp of ACV

1 tbsp lemon or lime juice

1 scoop powdered collagen

 

I add all the powdered ingredients into the ACV and lemon juice and then swirl before adding the seltzer water. This way, it’s all mixed in before the seltzer gets added.

And that’s it! Super simple, and a great way to get in the ACV I’ve meant to take every day!


So, what’s really the big deal about making sure we’re fueling our bodies with the right stuff?

According to the World Health Organization (WHO), adequate nutrition can raise your productivity levels by 20 percent on average!

Moving towards eating organic ingredients, limiting artificial flavors or ingredients, eating humanely raised food w/ no added hormones, antibiotic free, no artificial flavors or ingredients…it just makes sense. And, it can be delicious, too. Good Food Made Simple has a delicious line of frozen entree meals:


My fave is the Hatch Chile Mac because of the creaminess of it. However, they’re all really good and have a nice kick to them, too!

 

 

 

 

 

The one on the left is my fave, but they were all really good! My little guy only let me have one bite of the cavatappi bolognese on the right! They take no time at all to heat up in the microwave, and are perfect for lunch OR dinner!

 

 

I’m giving away 5 product coupons to one lucky winner – all you have to do is comment below which entree meal you’d love to try.  You can view them here. Also, enter the Entrée Meal Face-Off:

Everyone who plays the game gets $1.50 off, 1 winner will get GFMS dinners for a month (30 coupons) and 10 winners will get to try all 12 flavors (12 free coupons).

 

Prize sponsor is responsible for shipment of coupons. Giveaway ends on 4/4/17.

Learning to Love Your Body Through Boudoir

Pick up a woman’s magazine. Any major woman’s magazine. You’ll see a celebrity on the cover, and usually at least one article title on what to change about yourself and how to do it. What’s worse are the women showcased in the magazine, and how poised and polished they are. Some women get down on themselves and compare, thinking that they’ll never look like that. However, keep in mind that even that woman doesn’t look like that.

Boudoir – The Game Changer?

When I started offering boudoir photography services, I wanted to change that perspective. I didn’t want to change a woman’s body and show her some crazy “ideal”. I wanted instead to put her in good light and show her how amazing she is, right then and there. I wanted to empower women to love themselves. These sessions have been transformative for the women I work with, because they are able to see their own beauty and appreciate it. Sometimes, it’s the first time they’ve ever felt that way about themselves.

I encourage all types of women to give it a try, and remind them that they are all beautiful and unique. I’ve learned how powerful this experience can be, but I’ve also become more aware of the body struggles that women of all shapes and sizes have within themselves. Curvy, slim, large or small chested, toned, and not. Each woman I’ve worked with has expressed concerns about their body.Learning to Love Your Body through Boudoir at idyllicpursuit.com

Body love can be hard as a woman in our society. We focus so much on diets, weight loss, and even extreme measures to change our bodies. Instead of coming from a place of love, we come from a place of animosity. Don’t get me wrong, I’m all about making healthy choices, but doing so out of love for your body instead of hatred can make all the difference.

To start, shift your perspective. What is a body, really? It’s a tool, a vessel. We use it to move around, to create, and to enjoy everything in this world through our senses. Our bodies can provide pleasure, heal pain, and they are automated. When you look at your body from the perspective of the wonderful machine that it is, your thoughts can start to shift.

Learning to Love Your Body through Boudoir at idyllicpursuit.com

 

It’s important to catch your negative self talk and change it, too. Language is a powerful thing, and the way we talk to ourselves can affect our moods and choices. Instead of worrying about your size or saying something mean to yourself in the mirror, find something positive. Start small if you have to, but compliment yourself every day. The more you love yourself and your body, the easier it will be to make good choices to fuel and flatter that body. Celebrate your body. And of course, don’t shy away from the camera.

If you’re a mother, or even a good friend to someone, you understand what it feels like to love and care for someone. You want the best for them, and want to help them make the best choices. The same can be true for yourself.

Love yourself, first, and the rest will fall into place.

Sarah Chase Guest Blogger at IdyllicPursuit.com talking about body love through boudoir

 

How to Stay Motivated Long-Term

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How to Stay Motivated Long-Term

How to Stay Motivated long-term

Whether you want to lose weight, build more muscle or improve your overall fitness health, having a workout routine that you enjoy doing is essential. Instead of adopting the exercise program of some bodybuilder on YouTube, you should do what works for you. After all, your body knows what it can and can’t do. If you push yourself beyond your limits, chances are your body will send counterproductive warnings to your brain, telling it to abort whatever it is you’re doing. Keep this in mind, and heed the following tips to be more enthusiastic about exercising.

Kate Hudson, Co-Founder of Fabletics

Surround Yourself with Positive Things that Inspire You

You can get a healthy dose of inspiration from just about anything, especially from music. Therefore, consider unplugging your alarm clock, and program your stereo to play your favorite track at the time that you want to wake up or work out. Any song that compels you to get up and take action will be perfect. If you’re exercising to trim your gut a bit, take out some jeans that you can no longer slide into, and hang them up near your mirror. Doing this will keep you mindful of your goal. The more you picture yourself prancing around town in those special jeans, the more you’ll be motivated to stick with your workout routine.

A Can-Do-Won’t-Stop Attitude

Before every session, tell yourself that you’re up to the challenge. It would also help if you thought about the heroic figure Hercules and compared his seemingly impossible feats to the obstacles that you face. Focus on mustering up the same level of determination that Hercules possessed and used to perform 12 labors. By doing this, you’ll develop a can-do-won’t-stop attitude, and your exercising goals will be more feasible.

Take a No-Mercy Approach

Let today be the day that you stop giving up on yourself. By taking a no-mercy approach, you’ll have to show yourself a degree of tough love. No more running from the truth. Throwing in the towel is going to have consequences. If you write down those consequences and look at them often, your desire to quit is bound to diminish because you’ll understand what’s at stake.

How to crush your New Year's resolutions long-term!

Get Competitive

Put on your game face because there’s no room to be lazy. You have to approach your workout routine in the same way that you would approach a gambling game because one of the keys to success is betting on yourself. If you put all your money on the table when exercising, you’ll be more likely to stay the course since it’s your money that’s on the line.

Put a Muzzle on Your Inner Critic

According to the research that has been done, self-criticism isn’t a good motivational tool when you’re trying to stay true to your workout program. This is because when you’re putting yourself down, you’re thinking negatively, and the harsh things you tell yourself may hurt your self-confidence and discourage you. Therefore, the next time you find yourself belittling your efforts, don’t hesitate to tell your inner critic something positive. Strong words that inspire are needed when you feel like skipping a portion of your workout routine.

Be Reasonable and Decisive in Everything You do

If you’re decisive, you’ll be earnest and dead set on your plan of action. If you’re reasonable, you’ll be practical when you make a list of the things that you want to achieve. Exercising can be physically and mentally draining, so why waste time by setting unrealistic goals for yourself? While it’s definitely OK to put yourself to the test, you’re more likely to have success if your target is within your reach. As you start seeing results, you’ll be better motivated to carry out your fixed plan of action.

Give Your Smartphone a Job

Your smartphone is capable of doing many things at the click of a button, so use it to make your workout routine more manageable and more enjoyable. The Google store has plenty of intuitive apps that can keep track of your goals, display your progression level and keep you motivated. Whether you’re doing high-intensity cardiovascular exercises or moderate strength training, if you want some pivotal tips, all you have to do is search the Internet on your smartphone for inspirational videos.

How to crush your New Year's resolutions long-term!

Stand Up to Your Fears and Do What Makes You Comfortable

Your fears can make you less motivated to give 100% effort. That’s why you’ve got to face your fears before moving forward. Go to the gym with a carefree attitude if you’re too embarrassed to work out in front of strangers. You’ll look and feel amazing in activewear by Fabletics. If you’re uncomfortable exercising outside of your home, invite a friend over to work out with you. If your friend is energetic and goal-oriented, you won’t have to look any further for motivation.

Thank you to Fabletics for the guest post! You can check out how Fabletics is changing the trajectory of online shoppingKate Hudson, Co-Founder of Fabletics
How to Stay Motivated Long-Term at idyllicpursuit.com

Protecting Our Children from Traumatic Brain Injuries

Last month I attended a blogging conference in Minnesota where I had the privilege of meeting Amy Zellmer, an award-winning author, speaker, and advocate of traumatic brain injury (TBI) awareness. She sits on the Brain Injury Association of America’s Ambassador Council (BIAAAC) and is involved with the Minnesota Brain Injury Alliance. She travels the country with her Yorkie, Pixxie, to help raise awareness about this silent and invisible injury that affects over 2.5 million Americans each year. In November, 2015 she released her first book, “Life With a Traumatic Brain Injury: Finding the Road Back to Normal” which received a silver award at the Midwest Book Awards in May, 2016. Additionally, she produces a podcast series for TBI survivors and their loved ones.

I sat there listening to her speak, and got chills as I remembered my traumatic brain injury. In 2011, I had just arrived to work and as I was walking across the parking lot, I slipped and fell on the ice. My head bounced off the pavement, and the CEO ran outside to help me up and had another employee take me to urgent care. At the time, I was so worried about not getting paid for work that I asked to return to work that same day, not realizing the extent of my injury. To this day, my traumatic brain injury still causes issues.

It wasn’t remembering my injury that gave me the chills. Instead, it was the thought about how many times I had sent my kids out onto the field with little-to-no head protection. At the time, I had reasoned that since it was just elementary sports – there wasn’t any real danger. However, I soon learned that I couldn’t be any more wrong.

  • In 2009, an estimated 248,418 children (age 19 or younger) were treated in U.S. EDs for sports and recreation-related injuries that included a diagnosis of concussion or TBI.*
  • From 2001 to 2009, the rate of ED visits for sports and recreation-related injuries with a diagnosis of concussion or TBI, alone or in combination with other injuries, rose 57% among children (age 19 or younger)*

traumatic

Youth soccer players have a higher risk of concussive injuries because their brains are still developing. Soccer goalkeepers have a 50% higher risk of concussion than field players. While more than 60% of varsity soccer players have sustained a concussion playing soccer, only 19% realized it at the time. Symptoms of concussion often include dizziness, balance problems, amnesia, headache, nausea, vomiting, and blurred vision. Other subtle, but disturbing symptoms can include fatigue, sleep disturbance, noise and light sensitivity, emotional instability, and sadness. Players can even develop profound clinical depression after concussions and suicide rates are 3x higher than normal. You can read more about concussions here.

 

You can help protect your children from the force of impact by having them wear proper headgear, such as the Exoshield HeadGuard. We can’t always prevent every accident on the soccer field, but we can sure help reduce the risk of them by being properly protected!

christian-soccer

Note: The Exoshield HeadGuard was specifically designed to provide protection against impact to the head and to reduce the incidence of cuts and bruises to covered areas. Although third-party testing confirms that the Exoshield HeadGuard significantly reduces the force of impact to covered areas, there is no conclusive data showing that the ExoShield HeadGuard prevents concussions, which can result from a combination of factors including, direct impact to the head.

* Centers for Disease Control and Prevention. Nonfatal Traumatic Brain Injuries Related to Sports and Recreation Activities Among Persons Aged ≤19 Years — United States, 2001–2009. MMWR 2011; 60(39):1337–1342.