Healthy Coping With A Traumatic Event

Traumatic events tend to trigger all sorts of feelings, like stress, nervousness, sadness, anger, and more! These events can be personal, like an assault or abuse. They can also be a global crisis, like a flood or a pandemic.

 

Nevertheless, these experiences can leave an emotional and mental toll. However, if dealt with in a healthy way, the symptoms can slowly get better. Keep reading to find out more.

 

Symptoms Brought on by a Traumatic Event

 

Unfortunately, most of us will be exposed to traumatic events during our lifetimes. In response, we suffer from what experts refer to as ‘traumatic stress.’

 

Sometimes, we’re not the victims of the events but mere witnesses. Yet, we can still suffer from traumatic stress just the same.

 

Below are some of the ways this stress can manifest itself.

 

Emotional symptoms, such as:

 

• Disbelief and shock
• Sadness and grief
• Feeling jumpy and nervous
• Anger Irritability
• Shame or guilt
• Helplessness

 

Physical symptoms include:

 

• Getting flashbacks and intrusive thoughts
• Aches and pains
• Cold sweats
• Increase or loss in appetite
• Shallow, rapid breathing
• Feeling dizzy or nauseous

 

Coping with a Traumatic Event

 

Some people find outlets for their symptoms, and with time, they usually get better.

 

Others, however, develop acute stress disorder. This is when the symptoms are much more intense, thus, much more difficult to go away on their own.

 

The good news is that psychologists and other medical experts have rounded up a handful of healthy ways to cope with the aftermath of a traumatic event.

 

Embrace Your Emotions

 

Often after going through something traumatic, the last thing we want to do is rehash our thoughts and feelings. But avoiding your feelings isn’t a healthy way to deal with what happened.

 

While taking some time for yourself is normal, too much avoidance can be disruptive. It can even prolong your stress and delay your healing.

 

You can face your feelings on your own by writing in a journal. The other option is to talk it out and find support from loved ones, peer groups, or mental health professionals.

 

Find what makes you comfortable, and slowly but surely, you’ll find yourself getting back in the groove.

 

Prioritize Self-Care

 

After a traumatic event, especially after that first month, things like good sleep, healthy eating, and exercise can easily slip your mind. All you want to do is stay in bed under the covers out of harm’s way.

 

However, the best thing you can do to push through this difficult time is to make a conscious effort each day to get up and do right by yourself.

 

Studies show that regular physical exercise releases stress and anxiety. It also signals your brain to release feel-good hormones, which improve your mood. So, why not start with something simple like taking a 15-minute walk outside?

 

Other self-care ideas include:

 

• Eating well-balanced nutritious meals
• Getting quality sleep each night
• Spend time in nature
• Practice mindful meditation
• Do yoga
• Find a creative outlet, like music or art

 

Establish a Routine

 

There’s safety and comfort in the familiar. That’s why getting back to your daily routine is important.

 

Some people can get back after a few days, while others need several weeks. The important thing is to structure your days in a way that there are set times for certain things.

Even if your work or school schedule is disrupted, you can create and maintain a new schedule to give you a feeling of security and control.

 

For example, get into the habit of going to bed and waking up at the same time each day. It may take a few days to get the hang of it, but getting quality sleep each night will make you feel less anxious and speed up the healing process.

 

It also pays off to create a schedule for your meals, workouts, and me-time. Having that structure and sense of control can help minimize your feelings of helplessness and anxiety.

 

A Final Note

 

It’s normal to have a strong reaction after going through a trauma. Yet, the good news is that there are healthy coping mechanisms to get you through a traumatic event.

 

Remember to take one day at a time. Also, give yourself the love and empathy you need to heal and recover. Then, as the days pass, your symptoms will begin to improve, and you’ll start feeling like your normal self.

 

Connecting Mind And Body For Improved Health

There’s always an ongoing conversation that goes back and forth between the mind and body. Your body directly affects your thought process, and vice versa.

 

Here’s another way to think about it: the way you move and interact with your surroundings molds how you feel, think, and behave. You might be surprised to know that this connection starts early in life. In fact, the earlier young children become mobile and reach cognitive milestones, the faster they develop and maintain their mental health. And it continues as we age. 

 

Exercise and physical activity in adults help promote healthy physical and mental aging. When you work out, you keep your body fit, and you stimulate your mind. So, it’s a win-win!

 

What Is The Mind-Body Connection?

 

The mind-body connection is the intertwining of both the mind and body. This connection is so powerful that your body may experience a physical response, like nausea, crying, or a stress-induced headache if you think of something.

 

While this physical response may not be one of your favorite things, it’s basically why you and your ancestors have managed to survive up until now. In other words, the mind-body connection is why you’re alive today.

 

How Does The Mind-Body Connection Work?

 

There are four primary parts in your brain that have a direct effect on the mind-body connection. The first is the emotional cortex, which is responsible for dealing with your emotions.

 

The second part is the hippocampus, which deals with how you consolidate your memories. Then, you have the prefrontal cortex that allows you to strategize and decide what to do.

 

Finally, the amygdala is what controls your fight-or-flight response. Your brain turns on this response when your body feels there’s an external threat.

 

As a result, it releases large doses of cortisol, the stress hormone. In times of danger or trauma, this hormone signals your lungs and heart to make you breathe faster.

 

Not only that, but they pump your muscles full of adrenaline. This is what helps you either escape danger or fight your way to safety.

 

The amazing thing is that each physical symptom you experience is also something you feel emotionally, and vice versa. So, for example, if you sprain your ankle, the physical pain can also be accompanied by a sense of anger or sadness.

 

On the other hand, if you experience a panic attack, you feel a tightness in your chest, nausea, and just achy all over.

 

What Are The Benefits Of The Mind-Body Connection?

 

The Dalai Lama XIV once said, “If the mind is tranquil and occupied with positive thoughts, the body will not easily fall prey to disease.”

 

Science has proven this relationship because so many of our emotions and thoughts are in constant communication. Everything from the immune, endocrine, and peripheral nervous systems, many of our organs, and all our emotional responses share common chemicals that go back and forth.

 

Now, let’s look at why this connection is so important and how you can use it to improve your overall lifestyle.

 

Boost Attentiveness

 

Knowing how the mind and body connect encourages you to pay more attention to your thoughts and emotions. Hence, you can use this connection to your advantage.

 

For example, if you’re not doing well emotionally, your body will give off specific cues. If you’re in tune with them, you’ll know exactly how to react before you become too overwhelmed.

 

One of the best ways to do this is by being mindful of your thought patterns and how you talk to yourself. Start to focus on when negative thoughts come into your mind and why some negative self-talk starts the way it does. By knowing that, you can give yourself a chance to stop them before they escalate and become too much to handle. Once you do that, you’ll end up dealing with emotions in a healthier way, which allows for fewer physical setbacks.

 

Learn to Release Emotions

 

Knowing how you feel and what triggers bring on certain thought patterns can go a long way in helping you release pent-up or negative feelings. For starters, you become better at finding activities that affect both your mind and body, like learning various breathing techniques, positive visualizations, yoga, and much more.

 

As a result, you begin to know what your body is feeling and find the best ways to calm your mind. This comes in extremely handy if you’re prone to stress, anxiety, and depression.

 

Develop Healthy Habits

 

When you’re able to deal with difficult emotions, you become more in control of your thought patterns. Thus, your overall well-being gets a nice boost.

 

For example, you pay better attention to your needs. So, you don’t get easily dragged into drinking, drugs, or binge eating when you’re in a bad mood. Instead, you engage in different physical activities to release the pent-up emotions. You also start to eat and sleep better, hydrate more, and manage to stay consistent throughout.

 

That’s when you’ll finally realize that you’ve made a conscious effort to develop healthy habits by living a balanced lifestyle. Over time, maintaining mental and emotional stability will become a way of life.

 

Exercises To Be More Positive

According to recent polls, Americans are more anxious and stressed out than ever before. From inflation costs to post-pandemic stressors, war threats, and unrelenting pressure at home and work, people can’t help but feel uneasy and overwhelmed.

 

Luckily, there are things you can do to help ease the impact of stress on your daily life. For example, you can establish a routine that supports your mental and physical well-being.

 

Another is to do physical and mental activities that can help you become more positive and less apprehensive.

 

This article gathers some of the best exercises to help you relish a more positive lifestyle while successfully dealing with that feeling of restlessness that comes with living in times of uncertainty.

 

Physical Vs. Mental Exercises To Be More Positive

 

Through years of research, scientists have discovered that both physical and mental exercises impact how we see the world and our place in it. Our self-confidence increases, we have a more positive mindset, and we get sick less often.

 

Physical Exercises

 

Science tells us that physical exercise improves our overall health. We lose weight and get in shape, so our physical health gets a nice boost.

 

But that’s not all. When we work out regularly, we don’t just look good, we also start feeling good about ourselves as well.

 

Studies show that after just 15–20 minutes of exercise, your brain releases feel-good hormones. These chemicals flow through your system and begin to lower anxiety and depression. They also improve your self-esteem, lift your mood, and enhance cognitive functions.

 

The best exercises you can do to be more positive are aerobic exercises that get your heart pumping and the blood flowing through your veins.

 

Also, if you do these exercises outdoors in the fresh air, you’ll get double the benefits. One study shows that working out in nature improves self-esteem, reduces stress, and makes you feel more cheerful.

 

Mental Exercises

 

If you’re looking for ways to be more positive-minded, there are many mental exercises you can do like creating a vision board or starting a gratitude journal.

 

By practicing these exercises, also called mental health activities, you can do a bit of soul-searching and look inward to gain a better understanding of who you are. The better you know yourself, the easier you’ll find it to navigate through life’s ups and downs.

 

You know what your values and principles are, so whenever you’re at a crossroads and have to make a decision, you have a clear vision of what works best for you.

 

50 Positive-Thinking Exercises

 

1. Practice positive affirmations
2. Engage in physical activity
3. Do some gardening
4. Listen to your favorite music
5. Read more
6. Socialize in person
7. Meditate
8. Do yoga
9. Learn a new language
10. Dance
11. Learn Tai Chi
12. Get good quality sleep each night
13. Play brain games like chess, Sudoku, puzzles, and crosswords
14. Learn from the past
15. Practice forgiveness
16. Work on visualization
17. Celebrate your victories
18. Learn how to control negative self-talk
19. Express gratitude
20. Let go of the things that don’t make much difference in the long run
21. Volunteer
22. Do something thoughtful for someone you care about
23. Create a daily self-care routine
24. Focus on your breathing
25. Do something creative
26. Find your happy place
27. Accept the things you can’t control
28. Smile more
29. Limit the amount of negativity you allow into your life
30. Be kind to yourself
31. Avoid catastrophizing
32. Believe in yourself more
33. Learn from your mistakes
34. Do one thing each week that makes you feel uncomfortable
35. Create realistic goals
36. Read one positive quote each day
37. Create a vision board
38. Set clear boundaries when your workday ends and your personal time begins
39. Learn a new skill
40. Choose accountability over playing the victim
41. See the good in your world
42. Know that you’re worthy of good things
43. Sit up straight
44. Make it a point to learn something new every day
45. Be constructive in your criticism of yourself and others
46. Know your strengths and weaknesses
47. Practice compassion
48. Use the mirror technique
49. Make peace with the past
50. Turn off technology for 30 minutes each day

 

10 Ways To Nourish Your Soul

It’s easy to lose track of time, health, and well-being because we’re so caught up in this seemingly never-ending rat maze. We don’t know how to slow down long enough to enjoy being alive.

 

Even relaxing weekends and leisurely getaways are becoming increasingly more difficult to achieve or just, well, blah.

 

The good news is that you’re not alone. Studies show that nearly 70% of employees feel disengaged in their workplace. And over 50% of young adults report a lack of motivation at work and in life.

 

While these numbers seem grim, the silver lining is that there are things you can do to bring that sense of inspiration and contentment back into your life.

 

If you’re looking for a good place to start, this is it!

 

To help increase your well-being and nourish your soul, we rounded up these 10 easy things you can do each day. Look through them and see which ones make you feel inspired to take that first step and get started.

 

Slowly, but surely, you’ll notice that everything on this checklist can make your life a little less complicated and make you enjoy living it a whole lot more!

 

Set Aside Time Each Day to Meditate

 

When seeking out nourishment for the soul, mind, and body, nothing beats meditation. This simple act of focusing on your breathing as you clear your mind has been proven to enhance memory, sleep, and creativity.

 

Start with just five minutes each day, then gradually increase. The more time you spend meditating, the more fulfilled and content you’ll feel in life.

 

Take a Bath

 

People have known the health benefits of baths for centuries, especially if you add certain ingredients to the water that make you feel rejuvenated and restored.

 

Medical experts often recommend adding salt, ginger, oatmeal, lavender, coconut oil, and more.

 

One recipe calls for mixing mustard seed powder, baking soda, Epsom salt, and essential oil. Then, add it to your bath water to replenish your body’s magnesium supply and help boost your overall well-being.

 

Read More

 

Nowadays, we have tons of reading options to choose from. You can buy, rent, or borrow books. They come in many forms: paperback, hardback, audio, and screen-friendly files.

Yet, no matter the type of book you’re reading, you can almost always guarantee that you’ll learn something new and engage your brain in some hypothetical situations. Plus, it’ll make you forget about the day’s troubles for a while, which is great for your mental and emotional health.

 

Volunteer

 

Volunteering is an amazing opportunity to see how other people are living their lives. By helping them, you get to feel a sense of gratitude for everything you have in your life. Plus, you feel good about yourself and help make their lives a little easier for a while.

 

Smile More Often

 

There are plenty of opportunities where you can sneak in a smile here or there during the day. You can smile at that stranger who holds the door for you at the supermarket or the neighbor you meet on your way to work.

 

The act of putting a smile on your face is enough to send some happy hormones coursing through your veins. So, make it a point to smile more.

 

Listen to Music

 

We tend to enjoy different kinds of music at different stages of our life.

 

You’ll notice that sometimes you’re in the mood for something upbeat and festive. Other times, you just want to enjoy the comfort and peace of listening to something calming and ethereal like classical music or soft jazz.

 

Whether you’re listening to it sitting down or dancing, music allows you to get rid of stress while spreading positive energy throughout your body.

 

Spend Time Outdoors

 

Do you live near a beach? Then, enjoy an hour or two feeling the sand on your feet and the spray of the crashing surf on your face.

 

You can also get the same effect by spending as little as 5–10 minutes outdoors. Take a walk, cycle, hike, or garden. Or just find a peaceful spot and enjoy the moment.

 

Not only does the air smell fresh and clean, which is a sure way to lift your mood. But studies show that exposure to adequate lighting each day is necessary to maintain physical and mental health.

 

Enjoy the Art Scene

 

It doesn’t matter if you visit local museums, view online collections, or paint something at home. According to one study by the University College London, art has a way of making you feel elated and giddy with excitement.

 

You can always tell when a piece of artwork appeals to your senses even if you’re not entirely sure exactly why.

 

Declutter

 

Seeing your dresser, kitchen counter, or desk in a state of utter disarray is enough to put a damper on anyone’s mood. It’s a constant reminder of yet one more thing that needs to be done and that we keep putting off.

 

Yet, decluttering doesn’t have to be exhaustive or anything too drastic. In fact, all you have to do is give yourself the illusion that everything is in order. The quickest way to do that is to straighten up things into neat piles, throw out a couple of items, and dust off the surfaces.

 

Indulge in Aromatherapy

 

Whether you opt to go outside and literally smell the roses or use a few drops from a bottle of your favorite essential oil, the end result is the same. Science tells us that our brain releases feel-good chemicals when we smell something we like.

 

Not only that, but we tend to take long, deep breaths when we like a certain scent or aroma. And just the act of breathing deeply is enough to lower stress levels. Thus, you start to feel relaxed and more in control.

 

Staying Connected: Keeping The Spark Alive In Your Relationship

You probably value and care for the relationship you have with your partner more than anything else in your life. However, it seems that lately, we’ve all been busy living.

 

This hustle and bustle of everyday life can seem like you’re taking your significant other for granted. But then, before you know it, neither of you is getting your needs met.

 

The good news is there are numerous ways to keep the spark alive in your relationship. Keep reading to learn how to stay connected and build a loving, nurturing relationship.

 

Tips to Keeping the Spark Alive in Your Relationship

 

Take a look at these tips to help you and your partner stay connected.

 

Schedule Date Nights

 

People often think that if a relationship is strong enough, it’ll survive anything. While that may be true, you still have to work at it and put in a lot of effort to keep your relationship strong.

 

That’s where scheduling weekly or monthly date nights and intimate weekend getaways can make a big difference when it comes to strengthening the bond between you. This time apart from work, friends, and family will keep the romance alive and help you stay connected physically and emotionally.

 

In fact, studies show that couples who have regular date nights are less likely to break up by almost 14%!

 

Communicate Your Needs

 

Your relationship should be an environment where each of you can express your needs and desires without criticism. It should also be a safe space where you can talk about sticky or difficult topics without fear of being judged.

 

Remember that loving someone doesn’t mean pretending that everything is fine and peachy all the time. You should be able to say when something is bothering you and don’t keep it to yourself. Your partner should also feel the same way.

 

Keeping channels of communication open is one of the best ways to keep your relationship healthy and the spark alive.

 

Appreciate Your Partner’s Differences

 

It’s nearly impossible for couples to agree on everything all the time. This causes a lot of arguments that turn into resentment and hurt if not dealt with in the right way.

 

In other words, you have to learn how to argue constructively rather than just bash each other over the head. The best way to do that is to respect each other’s different points of view.

 

You can also take it a step further and express gratitude for your partner. This will help encourage more of what you admire about them and the ways they show you love and appreciation in return.

 

Also, avoid playing the blame game and just forgive. When you embrace forgiveness, you free yourself from feelings of hurt and resentment. Once you release the past, you can start loving your partner for who they really are. You’ll also enjoy being with them and seeing them in this new context.

 

Be More Affectionate

 

We all express our love differently. So, make an effort to find out what your partner’s love language is. This will give you an appreciation for all the things they do for you.

 

The opposite is also true. Your significant other should also be aware of your love language in order to keep your marriage healthy and thriving.

 

Plus, it can go a long way towards showing your partner that you find them desirable. Doing little things throughout the day can show them how much you love and cherish them and will solidify your relationship and remove any uneasiness or doubt.

 

See Them Through Other People’s Eyes

 

Just as it’s essential to spend time alone, it’s equally important to spend time with others. It can help you see your partner in a new light and remind you of all the qualities you love about them.

 

This is especially true if you’re hanging out with friends or people from work. Seeing your partner talking and engaging with other people allows you to see how cool, personable, and fun they are.