6 Helpful Grounding Techniques for Anxiety

When your anxiety gets too high, everything feels like it’s spinning out of control. That’s a really scary experience. Prepare yourself for stressful situations by learning these grounding techniques for anxiety. They’ll calm your nervous system and give you a sense of control over your mental health again. What Are Grounding Techniques? Grounding techniques engage your muscles or brain to distract your nervous system. Instead of telling yourself to calm down — which rarely works during an anxiety attack — these techniques keep your body busy so your nervous system realizes there isn’t a threat. It’s crucial to try both physical and mental grounding techniques for anxiety as you explore what works best for your mind. One may be more effective than the other in various situations. Knowing how to do both could resolve your anxiety in times of crisis. Best Grounding Techniques for Anxiety These are some of the best grounding exercises you can try when you feel like you’ve lost control of your anxiety. Keep the steps saved on your phone or by your bedside so you always have directions to follow when you need help. 1. Try the 5-4-3-2-1 Method Many people prefer the 5-4-3-2-1 method because it may feel like you’re checking things off a to-do list. If you find staying productive soothing, you might enjoy it too. Follow these directions to calm your mind: Say five things you can see, like a lamp or TV. Say four things you can hear while doing this grounding technique. Say three things you can feel, which may require touching the carpet or your chair. Say two things you can smell (if you can’t smell anything, name two smells you love and imagine inhaling their aroma). Say one thing you can taste, like a sip of water or a bite out of a cracker. Try taking deep, slow breaths between each art of this technique. Repeat it as often as needed and switch environments to engage with new sensations. You can also follow this video guide for extra help. https://www.youtube.com/watch?v=30VMIEmA114 2. Practice Box Breathing People can feel anxious anywhere. The spike in mental and physical tension occurs when people hear loud sounds, encounter social situations or smell something related to a bad memory. If anxiety affects you while you’re busy, like during your commute to work, box breathing can help. Here’s how you can do it: Breathe in through your nose while slowly counting to four. Hold your breath while counting to four at the same pace. Exhale while counting slowly to four. Wait four seconds and repeat until you feel calm. Bookmark this video to follow it when you’re too anxious to sleep or feeling nervous before a meeting. It’s also helpful if you need someone to count to four while your mind races. https://www.youtube.com/watch?v=MoQVgJx_QN4 3. Use One of Your Five Senses The 5-4-3-2-1 technique has structured steps that engage all of your senses. Sometimes, anxiety attacks make following multiple instructions more difficult. If your thoughts won’t slow down enough to count things in your environment, use one of your five senses to hone your focus. Choose one and follow these general ideas: Sight: Choose one thing in your vicinity and describe it out loud to yourself, focusing on every tiny detail. Hearing: Pick something you can hear or turn on some calming audio. Describe what it sounds like and any good memories you associate with it. Smell: Choose a smell or talk out loud about an aroma you love. Touch: Touch something near you and talk about what it feels like, what temperature it is and if it’s something you enjoy feeling. Taste: Grab a water bottle, soda or a nearby snack and describe what it tastes like. Focus on every sensory experience related to tasting it. Save this tutorial in a playlist to make it part of your calming auditory input. The calming instructor and music will ease your mind and might make this technique more successful for you. https://www.youtube.com/watch?v=mzDdXCrmmWM 4. Doodle Anxiety Away Keep a sketchbook and pencil near where you typically feel nervous. Even if you only doodle on a sticky note, drawing may reduce your anxiety by helping you focus on your creative expression. Free drawing can even reduce burnout symptoms when practiced while you’re feeling anxious. Use these inspirational ideas to start drawing next time your nervous system starts overwhelming you: Draw abstract shapes and see how you can connect them. Let your hand move over the paper in any direction. Sketch a photo of something that brings you joy, like a puppy or a flowering plant. Draw something you did the other day that made you happy. Try outlining a picture of what you’ll eat for your next meal. Many people enjoy watching this technique tutorial while they draw to avoid feeling like they’re alone. See if it helps you while trying this anxiety resource. https://www.youtube.com/watch?v=YTHgm8wL_IE 5. Explore Somatic Grounding Somatic techniques involve interacting with your environment with your body. You’ll stimulate your nervous system with outside things like textures and temperatures. It distracts your body from its high anxiety state, making it easier to calm down. Use these steps to ground yourself anywhere: Place your bare feet on the carpet and wiggle your toes. Notice how it feels, how the pressure distributes in your feet and what it feels like to flex your toes. Place your hands on a tree trunk and note what the bark’s texture does to your skin. Lie down on the floor until you’re fully prone. Notice where the pressure in your muscles goes and how gravity pulls you to the earth.  Sit comfortably on a chair and pay attention to how your body adjusts to the chair’s softness or firm arms. Press against the ground like you’re about to do a plank. Feel the pressure in your hands, the firmness of the floor and the strength in your body. If you’re having trouble picturing this freestyling technique, this instructional video might make it easier. You’ll know you’re doing it correctly by following each guided step. https://www.youtube.com/watch?v=5TBoR847clE 6. Trace Your Hand If other resources like positive affirmations don’t ease your mind by affirming your reality, focus on what’s in front of you. Hold up your hand and follow these steps to guide yourself through another grounding technique: Hold your non-dominant hand in front of you with your palm facing away. Place the pointer finger on your dominant and against the base of your thumb. Slowly trace up your thumb, over your fingernail and down the other side toward the base of your other pointer finger. As your finger rises, inhale slowly. Exhale when your finger falls down to the next finger on your non-dominant hand. Hold your hand up like the instructor below to see if this grounding technique helps you gain more control over your breathing. https://www.youtube.com/watch?v=5zhnLG3GW-8 Ease Your Anxiety During Tough Times Use any of these grounding techniques for anxiety to ease your mind when life gets challenging. You’ll gain more control over your mental health and always know how to support your well-being in times of crisis.

Your bedroom is your oasis — the green spot in your life’s desert. Although your house should be your refuge, it can still be stressful. This space should provide you with serenity without fail when the world feels too hectic, so everything about it should help put your mind at ease. Use these 10 calming bedroom design ideas to turn your personal space into a stress reliever. 1. Pick a Good Bed Position Feelings of safety and protection contribute to relaxation — something you can’t experience when you worry about when you feel vulnerable due to your bed’s proximity to the door. A desirable spot is somewhere as far from your room’s entry point as possible while still allowing you to see whoever may enter. Hiding your bed away from the line of sight of the person at the door puts you in an advantageous position. Distance can make you feel secure, giving you time to react when necessary. It can also enhance your privacy when someone accidentally opens the door and barges in — a reasonable source of fear for many. 2. Free Up Negative Space Decluttering your home can alleviate a chaotic mind, sharpen your focus and relieve anxiety. Being surrounded with unnecessary possessions can feel suffocating. It’s visually overstimulating and shrinks your usable floor space. When you declutter, you gain more negative space — the area surrounding an object. The result is a peaceful interior. Having no distractions highlights what you choose to keep, which must be truly close to your heart. 3. Create a Cool Color Palette Going with neutrals is a safe bet. Creamy surfaces can create a tranquil ambience. Earth tones exude warmth, which is soothing in its own right. A monochromatic color scheme aids restfulness. Pastel blues and greens greet you with a relaxing embrace. These subdued hues can remain sleep-friendly in large doses, so you can use either to dictate your bedroom’s mood. Use eco-friendly paint for this project to reduce exposure to air contaminants. Products with high levels of volatile organic compounds emit harmful chemicals indoors that can jeopardize your health. Inhaling these irritants can cause headaches, nose and throat discomfort, dizziness, nausea, loss of coordination, fatigue and more. 4. Keep Your Bed Frame Low Want to know how to make your bedroom calming without tackling renovation? Buy a low-profile bed frame. Keeping your mattress as close to the floor as possible will help you sleep like a log for various reasons. The nearer you are to the ground, the more connected you feel to your surroundings because everything feels within reach. Moreover, a low-profile bed’s slender construction will render your room less claustrophobic. The scarcity of under-bed storage may seem like a problem, but it can steer you toward minimalism. You may force yourself to own or display less when you can’t keep stuff underneath your bed frame. 5. Choose Curves Over Corners According to a Harvard Medical School Study, pointy surfaces and harsh lines trigger the brain, causing you to go into a fearful, anxious and alert stage. Curvy furniture’s softness makes a muted environment, which can help keep your blood pressure down when you’re on edge. You can still have angular objects in the bedroom — like a rectangular headboard or a square nightstand — but go with articles defined by round corners instead of pointy ones. 6. Layer Soft Textures Using diverse textures is one of the most underrated calming bedroom decorating ideas. Layers of tactile fabrics and surfaces — such as cotton, rattan, cork and solid wood — mellow the appearance of an otherwise one-dimensional space. 7. Capture a Panoramic View The sight of the outdoors makes your bedroom feel more like a solarium. Whether you live in a secluded location or a suburb, the view from an upstairs room is worth framing. Regarding windows, go with a bay to capture an expansive view of the scenery, letting you bring the outside world in. This window style creates a bump-out. You can outfit the alcove with cozy furniture to turn it into a snug nook for reading books, playing games or taking naps. 8. Enjoy Lighting Flexibility Illumination is a mood-setter. Catching natural light early in the morning can raise your serotonin to healthy levels to start your day right, regulating your circadian rhythm and helping you have a sunny disposition, especially when you’re feeling down. Soft lighting can help you relax and prepare for bed at night. Having multiple light sources — overhead, wall and table — lets you brighten up only the areas you like, which can reduce your stress. 9. Incorporate Flora Nature is one of the few relaxing bedroom themes with a universal appeal. Regardless of your decor, greenery in any quantity adds a pop of color to your space and rounds out its design. Research shows that being around plants can boost your mood and cognitive skills and can lower your stress and anxiety. So consider a biophilic design element like vegetation to help you beat the blues by sharing your space with another tranquil life form.  Spider plants and some other live indoor ornamentals can remove toxins such as carbon monoxide, xylene, and formaldehyde from the air, allowing you to breathe with peace of mind. 10. Savor Aromatherapy Lighting scented candles, displaying fragrant flowers or running a diffuser with peppermint, lavender, eucalyptus or lemongrass oil can create a spa-like atmosphere. Add white noise and, voila — you have a sleep-inducing bedroom. Which Calming Bedroom Design Ideas Do You Like Most? Transforming your personal space into a stress-free zone can be achievable. Combining these tips gives you a blueprint for a relaxing environment, so try some of these to make your life easier and more stress-free.

It’s common for people to feel the world's weight on their shoulders. Stress piles up from an unending to-do list while the anxiety can keep gnawing at your mind. When mental health issues take hold, they can cloud every aspect of your life. In fact, it can make even the simplest tasks feel overwhelming. Yet, what if there was a simple way to clear the fog and reclaim a sense of calm? Walking — a gentler form of physical exercise — has yielded great benefits for mental health. In a world where most turn to screens or drugs for managing stress, walking offers a fresh alternative and can do wonders for your mental well-being. The Link Between Physical Activity and Mental Health When life gets busy and stressful, it can be easy to overlook the profound connection between the body and mind. The truth is that physical activity can play a large role in mental well-being. And while intense workouts or gym sessions may come to mind first, walking offers a more accessible path to reaping the benefits. When you get your body moving, your brain releases chemicals known as endorphins. Endorphins are the feel-good chemicals that reduce pain and make you feel euphoric. It’s a natural way to release tension when built up over time. Furthermore, it’s an opportunity to step away from devices and other stressors. This allows you to break the cycle of negative thoughts that plague your mind. So, the next time you’re thinking of walking, know that each step contributes to greater mental health. Benefits of Walking for Mental Health Research shows that women are at greater risk for depression than men. Yet, you can enjoy all these benefits when you engage in light activities like walking. Reduces Stress When stress overwhelms you, even the smallest tasks can feel daunting. Walking offers an effective way to manage and reduce your stress. Beyond an endorphin release, walking introduces a change of environment. Just being in a different place helps you step away from the triggers that cause stress.  A change of scenery offers immediate relief, providing a mental reset and fresh perspective. Furthermore, walking — especially in nature or tranquil surroundings — can create a meditative effect. It allows your mind to focus on the rhythm of your steps and the sights and sounds around you. As such, it can soothe frazzled nerves and lower stress levels. In fact, one study found that participants who went on an average of 7.5 nature walks reported feeling happier and more at peace. Increases Mindfulness It’s easy to get lost in the noise of daily life and feel lost in the same old routine. Yet, going for a brisk morning or afternoon walk will help you slow down and reconnect with yourself. Whether it’s hearing the sounds of the trees blowing in the wind or the feel of the path beneath your feet, walking can help you feel more grounded. It will quiet the mind’s chatter and allow you to appreciate the here and now.  This effect especially amplifies itself when walking on a trail through nature. Without the hustle and bustle of traffic and people, you can feel more calm. This peaceful environment encourages introspection and brings more awareness to oneself.  Improves Mood It’s no secret that walking can be a good mood booster, but the benefits extend far beyond the temporary release of endorphins. Regular walking offers a twofold advantage, uplifting the mind and body. The steady pace of walking can take your mind off of stressful situations, helping you to escape from reality. Though it may make you feel good at that moment, walking can improve your mood in the long term by aiding weight loss. Feeling more comfortable in your body boosts self-esteem and overall mental well-being. In an interview with Today, Dr. Cedric Bryant, President and Chief Science Officer of the American Council on Exercise, emphasized the value of walking for weight loss. He stated that 45 to 60 minutes of walking each day can help you shed a few pounds. In turn, weight loss leads to greater confidence and a more positive outlook on life. Boosts Cognitive Function Walking also contributes to long-term mental sharpness. Engaging in regular walks has been shown to enhance cognitive function, improving memory, focus and overall mental agility. This is because walking increases blood flow to the brain, delivering essential nutrients and oxygen that support healthy brain function.  Additionally, the calming effect of walking allows you to process information more effectively and reduce mental fatigue. This enables you to enhance problem-solving and decision-making, providing long-term benefits for your personal and professional life. By making walking a regular habit, you can support your mental acuity and retain a clear mind. How To Incorporate Walking Into Your Daily Routine Integrating walking into your daily life can be an easy and enjoyable way to improve your physical and mental health. Here are some practical ways to make walking a regular part of your day: Start small: Make the task of getting into walking easy by beginning with short strolls around your neighborhood. Then, gradually increase the distance over time. Aim for at least 10-15 minutes per walk and build up to 30 minutes or more. Set goals: Establishing achievable goals makes you more likely to stay motivated. Track the number of steps you take or the distance you walk daily using apps or fitness trackers. Consider going for 10,000 steps daily or a specific weekly distance. Walk during work: If you have a desk job, take breaks to stretch your legs and clear your mind. Consider scheduling walking meetings or taking a stroll during lunch breaks. This can provide a refreshing change of pace, boosting productivity and creativity. Combine with leisure activities: Make it a social or relaxing experience by combining it with activities you enjoy. For instance, you could use a treadmill while watching your favorite TV show on cold or rainy days. Or, you could wander through a park while chatting with a family member or friend.  Make it a daily routine: Consistency is essential. Establish regular walking times before or after work and make it a habit. Over time, it will become a natural part of your day, providing benefits for your mental health. Improve Your Mental Health by Walking Walking is one physical activity you’d least expect when boosting mental health because it’s such a simple exercise. However, it’s truly effective, providing numerous benefits for your overall well-being. So, the next time life feels overwhelming, go out for a stroll. Step by step, you’ll find a path to a clearer mind, a calmer heart and a healthier self.

Megan Fox touched on the fight, flight, freeze or fawn trauma responses during her recent appearance on the Call Her Daddy podcast. Her words have prompted a much-needed conversation about how traumatic events affect women.  Megan Fox’s Take on the Female Trauma Response Megan Fox was brutally honest and surprisingly open on Call Her Daddy. On the topic of being hit by a man, she reluctantly said you “normalize” it when it happens more than once. She thought back to the first time a man struck her, admitting she “fawned” — meaning the fight, flight, freeze or fawn trauma responses. Megan Fox confessed she “almost immediately compartmentalized it” and moved to comfort the aggressor. She said this reaction is “relatable” to women because, generally speaking, they’re trained to make men comfortable. She calls it a “survival mechanism” because you don’t know how far the situation will go if you don’t de-escalate it.  https://www.youtube.com/watch?v=_aOxoLRGbX8 A snippet from the Call Her Daddy podcast with Megan Fox. Source: Call Her Daddy The Fight, Flight, Freeze or Fawn Trauma Responses If you’re like most women, you’ve experienced fight, flight, freeze or fawn before. According to the National Center for PTSD, over 50% of women will experience at least one traumatic event in their lifetime. Plus, compared to men, they’re two to three times as likely to develop PTSD.  Basically, fight, flight, freeze or fawn translate to face, escape, hide or avoid. They’re your body’s instinctive reaction to traumatic situations. Stress activates the sympathetic nervous system, causing physical and emotional changes. Fight You may think the fight response involves throwing punches. While it can, it also manifests as hostility, frustration and defensiveness.  Fight looks and feels like this: You feel a surge of anger. This wave of emotion is your mind preparing you to face the source of danger.  Your muscles tense. You may involuntarily clench your fists or jaw as your stress response pumps you full of adrenaline.  You might feel anxious or nervous. Even if you don’t know your body is preparing to fight, you’ll sense it. Knots in your stomach and angry crying are common indicators.  Flight Experiencing the flight response doesn’t necessarily mean you take off sprinting. Sometimes, it’s more subtle — you might unknowingly position yourself near an exit or start walking away. Flight looks and feels like this: You have an overwhelming urge to leave. Flight doesn’t always mean running — it sometimes manifests as an overpowering need to walk away from the situation. Your mind searches for an exit. You may notice your eyes searching for or lingering on exits as your unconscious desire to flee prompts your brain to find a way out. You are fidgety and can’t sit still. Shaking your leg, nervously pulling at a thread on your jeans and pacing are all indicators of the flight response.  Freeze When you experience the freeze response, you can’t act — it’s like you’re frozen in place. Prey animals exhibit a similar behavior when they sense danger or spot a predator. You’re often aware of every passing moment but can’t force yourself to react. Freeze looks and feels like this: Your body feels tense or stiff. You might experience heavy limbs or muscle stiffness. Your mind is either racing or empty. It’s not uncommon for the mind to enter panic mode, preventing you from taking action. However, disassociation is a likely alternative.  You feel a strong sense of dread. Many women who experience the freeze response are overpowered by panic, dismay or unease that makes it difficult to do anything else. Fawn Fawn is a complicated attempt at conflict avoidance. It can involve soothing, nurturing or redirection. In many cases, it shares the physical symptoms of the freeze and flight responses. Fawn looks and feels like this: You overanalyze your situation. You focus on the aggressor’s actions, your surroundings and possible outcomes instead of allowing yourself to panic or feel fear. You rationalize your situation. You may find yourself justifying the aggressor’s actions, compromising with yourself or hiding your fear. For example, you might think, “If I give him this, I won’t have to do that.” Your mind and body don’t align. Feeling sick to your stomach, ashamed or foolish are common, as you know your actions are for survival and not out of choice. Why Women Respond to Trauma Differently than Men Megan Fox asserted that women are trained to make men comfortable, tying that behavior to the fight, flight, freeze or fawn responses. Even if you don’t touch on patriarchal systems, there’s still truth to her claim — many women respond to traumatic events differently than men. Whether you go out for drinks with friends, wear a revealing outfit or find yourself walking alone at night, the underlying threat of violence is constantly present. According to the World Health Organization, roughly one in three women have experienced sexual and/or physical violence.  Research shows women experience higher rates of sexual violence and intimate partner violence than men. Since trauma literally rewires your brain — it affects the parts responsible for regulating emotion, motivation, learning and memory — they’re more likely to react to future threats differently.  Decoding How Women Response to Traumatic Events If you’re like many women, you probably experience confusion, self-loathing, anger or distress as a result of your fight, flight, freeze or fawn response. The Call Her Daddy podcast touched on this, noting how people quickly shame or judge you when they find out how you reacted to a traumatic situation.  While the fight response is seen as the “right” reaction to many threats, it’s uncommon. Women are more likely to fawn because of their differences in their upbringing and brain chemistry. De-escalation is also common because conflict avoidance often means the difference between life and death — and fighting back or fleeing aren’t always viable options.  There’s Nothing Wrong With How You Respond to Trauma Whether you respond to trauma with fight, flight, freeze or fawn, you shouldn’t blame yourself. Despite what many outsiders might think, there’s no “right” way to respond to a threat. Besides, more often than not, de-escalation is crucial to survival — especially when you’re up against an aggressor who’s bigger, meaner or more connected than you are. Even people who’ve experienced similar traumatic events aren’t allowed to judge you because everyone responds to threats differently. Remember, how you reacted in the moment kept you alive. Your body and your mind did what they needed to do to protect you. Once you recognize that, you can begin to take steps toward healing.

Are a stream of endless thoughts and worries making you emotional? Perhaps your to-do list has you feeling overwhelmed. It's hard to overlook the advantages of journaling for situations like these. Journaling is a valuable tool for mental clarity and improving your well-being — a road to self-discovery and self-likeness, reflection, concentration and better sleep. It's little wonder journals often complement traditional therapy. Whether you keep an online blog or prefer pen to paper, you should begin writing for several reasons. Likewise, these prompts will deliver fresh inspiration and creativity if you're unsure how to start.  https://www.youtube.com/watch?v=NKpb1MWAkkI 7 Advantages of Journaling Journaling is an opportunity to release your emotions and fears. The practice also lets you lay out your desires on paper and create a roadmap to success. Here are seven advantages of journaling to encourage you to start writing.  1. Increase Self-Awareness Studies have underscored the importance of connecting with yourself to attain optimal well-being. Journaling promotes awareness of your internal thoughts and values, allowing you to accept them for what they are and create new behaviors around them.  The more you journal, the more you can develop and apply what you learn about yourself to your everyday life. 2. Manifest Hopes and Dreams One of the core facets of the law of attraction is that "thoughts become things." Yet, you may need help visualizing those thoughts and desires for your life in greater detail. Journaling is an excellent way to boost manifestation.  Reflect and write down what you want most with as much description as possible. With a journal, you can expand on those wants by clarifying why you want them and the path toward attainment.  3. Relieves Stress and Anxiety Therapists "prescribe" journaling to their patients because one of its primary advantages is reducing stress and anxiety. According to one study of college undergraduates, 35% of participants reported feeling relieved after journaling, while 30% and 24% said they felt calmer and had lower stress levels, respectively. Journaling could benefit you if you're carrying the world's weight on your shoulders. It's a crucial therapeutic tool in many ways.  4. Boosts Creativity Your journal is a safe space to brainstorm and experiment with new ideas without judgment and criticism. It's somewhere you can allow your thoughts to flow naturally. Many people find journaling helpful in connecting the dots and looking at ideas with a fresh perspective. The more you write and develop a daily journaling practice, the more creatively you train your brain to think. 5. Enhances Goal-Setting A journal is just the tool you need if you struggle to set and achieve goals. Writing down goals forces you to clearly define the life you want and track your progress toward reaching it. It offers a space to reflect on the challenges you face and identify areas you excel in and need to improve.  Reading through your list of goals ensures they remain your priority and helps you stay motivated. The more specific you are, the more straightforward your path to greatness will be. 6. Improves Focus Like your closet and drawers, your mind can become cluttered with thoughts. Among all the advantages of journaling, improving concentration is the most important.  Writing down whatever is on your mind is like throwing out a pile of worn-out clothes. It makes you feel lighter afterward and helps you pinpoint distractions. Once you become aware of them, you can make strides to avoid them and hone in on other areas of your life. Journaling also helps you plan your day or develop a structure for work and at-home obligations. In the end, you'll have a much easier time getting through tasks and meeting deadlines. 7. Aids Sleep Keep a notebook on your nightstand for when you can't sleep — journaling before bed or when you wake up in the middle of the night quiets racing thoughts and clears your mind.  Anxiety and stress can keep you awake or hinder quality sleep. You're already aware of the advantages of journaling for stress relief. Allow writing to help you relax and alleviate concerns for a more restful evening. How Often Should You Journal? Some people journal once daily, a few times a week or once every month — but what does the science say? When using journaling as a tool to improve your mental health, one study suggests journaling for 15-20 minutes 3-4 times weekly for the best results. However, while research indicates this is ideal for overall well-being, do what you feel is best for you. If you experience the advantages of journaling through daily writing, make it habitual. Others may find journaling periodically has the most powerful impact on their lives.  Journaling Prompts to Unlock Your Power Some people don't know where to begin with journaling, causing them to miss out on the benefits of "brain dumping" and self-exploration. If this is you, grab your favorite pen and notebook and follow these prompts: Create a list of every thought that pops into your head. You can also make a list of your worries and concerns. It doesn't matter what order they are in as long as you get them out of your system. Set a timer for five minutes of journaling and write down whatever comes to mind without stopping. Continue the phrase: "What frustrates me the most is…" Describe what emotions or tangible things you want to eliminate from your life. Write a letter to your younger self or your future self. You can also write to yourself today explaining why you're proud of your accomplishments. Discuss the most important people in your life and why. Write down your top three values. Describe something that made you smile. How can you create more of those moments for yourself? Journaling isn't a competition, and there are no right or wrong answers. Writing from the heart and choosing topics near and dear to you are more critical.  Write Your Way to Better Living Declutter your mind by writing out your thoughts, ideas and concerns. Journaling is a form of self-expression aimed at helping you discover who you are, what you want, and all you're capable of. Find a journal that speaks to you and begin composing to reap the rewards. 

You're likely well familiar with toxic positivity and didn't realize it. While anyone would much rather feel happy than sad, denying any negative emotions when they arise isn't a good approach to boosting your mental health. Here's everything you need to know about toxic positivity and how to overcome it in your daily life.  https://www.youtube.com/watch?v=VpimM1Aarps What Is Toxic Positivity? Have you ever been fresh out of a heartwrenching breakup only for someone to remind you there are other fish in the sea? Toxic positivity negates the existence of negative emotions in a happier, dismissive and minimizing manner.  It often ignores wide-ranging emotions people experience, leading them to bottle up feelings of frustration, sadness, fear and upset. After some time, their emotions could get the best of them and lead to poor mental health, discouragement, low self-esteem and a lack of communication.  In one study, participants who repeatedly wrote "I am a lovable person" every 15 seconds for four minutes felt worse about themselves afterward.  Experiencing negative emotions is valid. Humans aren't meant to live in the light all the time. In fact, challenges and overwhelm are healthy stepping stones to growth and resilience. Achieving real positivity requires working through your feelings first, whatever they may be. Places You've Likely Experienced Toxic Positivity  "Just relax, and it'll happen." "You can always adopt." "A friend of a friend did IVF and got pregnant immediately." Up to 64% of women with infertility experience stigma for their inability to have a child. Although most people have the best intentions, insensitive comments laced with toxic positivity can negatively affect their mental health. You may not realize it, but you likely encounter toxic positivity daily, such as in these familiar places: Loved ones: Phrases like "everything happens for a reason" or "chin up" are rarely helpful in bad situations. Workplace: A "good vibes only" work environment may temper some co-worker disagreements but prevent people from speaking up and seeking support and resources. Social media: People typically highlight only the happiest, most idealized moments when enduring negativity and hardships.  Self-help culture: Motivational speakers, books, videos and other resources offer insight to someone struggling, but it is essential to look for media acknowledging the full spectrum of emotions.  Of course, you might also inflict toxic positivity on yourself. For example, you might save face or sweep things under the rug with a smile. Feel Your Feelings: Why You Should Embrace All Emotions While nobody wants to feel at their lowest low, embracing all your emotions is best for the following reasons: Ignoring emotions doesn't make them disappear and may cause you even more problems later. Working through hardships and processing negative emotions is best for building resilience. When you embrace your emotions, others feel safe to do the same. Negative feelings may prompt authentic positivity, such as fighting for justice or cautioning you against danger. A combination of negative and positive emotions creates greater balance in your life.  It's perfectly OK to feel happy, sad, afraid or angry — sometimes simultaneously. It's also valid for you to react to difficult situations differently. Learning to digest, live with, and work through emotions and negativity makes you stronger amid new challenges and better able to communicate and foster community. 6 Ways to Ditch Toxic Positivity for Better Mental Health Fighting toxic positivity — especially self-inflicted — is one of life's biggest challenges. Yet, it's necessary to improve your mental well-being. Here are six ways to ditch toxic positivity, embrace your emotions for what they are and live with genuine joy.  1. Acknowledge and Validate Feelings Pretending one's feelings are nonexistent or not real is typical of toxic positivity. Therefore, the first step to combatting it is to recognize and validate your various emotions in the first place. Denying your feelings are there could lead to worsening distress. In reality, negative emotions and experiences are a normal part of life — they become easier to manage when you remind yourself they're meant to be there. 2. Practice Realistic Self-Talk If you are among the 20% of the population who classify as highly sensitive, you especially need to honor your emotions. Instead of practicing positive or negative self-talk, focus on realistic statements. For example, when you realize you're in the midst of negativity, self-criticism and upset — or think you should be happier like others — remind yourself that it is expected to feel the way you do.  3. Remember Progress Over Perfection There's a lot of pressure to be perfect, especially in the age of social media. However, maintaining unrealistic expectations for happiness can hinder your mental health. Concentrating on progress makes you more likely to celebrate minor achievements and milestones. This helps cultivate self-compassion and encourages you to keep moving forward.  4. Create a Self-Care Regimen Approximately 75% of American adults think self-care leads to less stress — a critical reason to adopt a regimen when combatting toxic positivity. For one thing, suppressing your emotions could drain or deplete your energy. Instead, self-care allows you to process your feelings healthily. Self-care also creates better balance in your life, helps you formulate boundaries and cultivates the ideal space to feel your emotions and focus on your needs.  5. Look for Messages in Emotions Emotions don't simply appear from thin air — you must feel a certain way for them to surface. If you're overwhelmed with emotions, consider their purpose. They may hold meaningful messages for you to give situations the proper attention.  6. Seek Support Not everyone wants to see a mental health specialist to discuss their problems, but one may provide practical tools for working through toxic positivity. A therapist can teach you how to respond to people who don't honor your feelings as you need them to. They can also teach you coping strategies to make big feelings less scary and overwhelming to move through. Toxic Positivity Creates Negativity and Stress On the surface, pushing away negative feelings to feel happier makes sense but doesn't work. You have to move through difficult situations to make it out on top. Embrace whatever emotions come up to achieve genuine positivity. 

With appropriate treatment, obsessive-compulsive disorder (OCD) can improve gradually. However, there are instances where symptoms may intensify or new compulsions emerge, even when you believe you have it managed. Suddenly, it can feel like a maze with no way out. Although confusing, there are some lesser-known things and scenarios that can contribute to this. Know what causes OCD to get worse so you’ll know how to manage it better. What is OCD? This mental health condition happens when a person gets trapped in a cycle of obsessions and compulsions. An individual can have either of the two or both.  Obsessions are intrusive urges, thoughts and images that can cause stress and disrupt routines. On the other hand, compulsions refer to repetitive behaviors and thoughts someone may feel compelled to do to generate relief from the anxiety brought by their obsessions. OCD starts with unwanted thoughts, often fear-driven, that can balloon into distress. For instance, if contamination is your obsession, possible compulsions would be washing hands excessively and avoiding public restrooms. There are four main branches of OCD, including: Order OCD: An individual with this type of OCD wants everything in order, such as their items, thoughts and actions. Checking OCD: People with this condition constantly check certain things. Someone with Checking OCD might go outside the house, forget if they locked the door and relock it repeatedly until they feel satisfied with the task.  Rumination OCD: This type happens in the place where obsessions originate —the mind. Persistent “what ifs” and fear of hurting oneself are some manifestations. Contamination OCD: This subtype is characterized by obsessions about fear of spreading germs or becoming infected with contaminants. What Causes OCD to Get Worse? Before we take a deep dive into its potential triggers, it’s essential to know that OCD is a diagnosed condition. To say someone has this mental health condition because they are obsessively organized is inaccurate. For example, a friend may enjoy organizing your closet, but someone with OCD will do it for hours because of their obsessive urges. It’s not a quirk but a medical condition that requires medical intervention. 1. Coexisting Mental Health Conditions Sometimes, individuals with OCD get diagnosed with other mental health problems called comorbid conditions. This may include anxiety disorders, depression, Post-Traumatic Stress Disorder (PTSD), eating disorders and Attention Deficit Hyperactivity Disorder (ADHD). When you or a loved one struggles with two mental health conditions, it might exacerbate obsessions and compulsions even more. 2. Life Transitions If you have OCD, you are likely to notice that symptoms worsen when you’re experiencing a significant transition. Maybe you moved into a new house and are obsessively checking the stove and doors. Suddenly, your intrusive thoughts are louder and more challenging to deal with. Feelings of anxiety and regret may appear during these moments. Therefore, you rely on your compulsions to feel in control. 3. Recent Traumatizing Event  The adverse effects of traumatic events that happened recently can cause distress to an individual with OCD. For instance, an individual may resort to hoarding after losing something significant. This disorder is characterized by difficulty throwing physical items that no longer bring value. Trauma can also exacerbate the need to feel in control after a destabilizing situation. 4. Past Traumas Experiencing a traumatic situation in the past can trigger the development of OCD. Trauma can cause the brain to create recurring thoughts and behaviors. Individuals with diagnosed PTSD can experience worsening symptoms when they remember this painful event. Obsessions and compulsions can serve as avenues to reestablish safety and control. 5. Stress One of the causes of OCD getting worse is stress. For instance, acute stress can trigger obsessive thoughts. Toxic stress, such as chronic job stress, can leave you feeling overwhelmed, so you resort to your compulsions in an attempt to gain control over your life. Stressors such as relationship problems, breakups, bullying, job loss or marriage can trigger worse symptoms of OCD. 6. Menstruation Females who have OCD might experience worsening symptoms during their period. One study found that anxiety-related signs can fluctuate along with the menstrual cycle, albeit noting that this isn’t the case for everyone. Women may also experience aggravated symptoms during their luteal phase, which happens after ovulation and before menstruation.  7. Substance Abuse  Those with OCD and battling substance abuse may experience changes in some brain areas, which can lead to aggravated symptoms. Regular use can increase the risk of depression, anxiety and schizophrenia. If left untreated, it can lead to chronic illnesses and other mental health conditions. 8. Poor Lifestyle  Another cause that can make OCD get worse is your lifestyle choices. If you have this mental health condition and you’re not getting enough sleep, it might alter your natural hormone production, which regulates stress and appetite. Alternatively, if you eat unhealthy foods, you may consume excessive calories, which can exacerbate symptoms of depression, anxiety and OCD. 9. Inefficient Treatment Strategies Sometimes, the reason why your OCD symptoms are getting worse is because of a lack of treatment or ineffective interventions. Without appropriate medical interventions, controlling your urges may feel more uncontrollable. On the other hand, if you’re following your physician’s orders but nothing seems to be working, it may leave you feeling stressed and isolated, further increasing your obsessions and compulsions. When Is OCD at Its Worst? You’re most vulnerable to symptoms at night because there’s time for rumination, which can lead to compulsions like relieving past situations and excessive seeking of validation. To help manage your symptoms, try practicing mindfulness. When you are catastrophizing about the worst things that can happen, consider meditating for a moment—focus on your breathing and slowly let go of your worries. Speaking with your physician about medical support options can help improve your symptoms. Therapy is a safe and effective way that can help you identify and slowly free yourself from unhealthy thoughts and compulsive behaviors. Your licensed mental health professional may also advise you to take medications to reduce stress levels. Manage Your OCD Living with this mental health condition is challenging. However, it shouldn’t be the be-all and end-all of your existence. Learning what causes your OCD to get worse and seeking professional treatment are your initial steps toward feeling better.

Anxiety isn’t just worrying about something going wrong. It’s also an uneasy feeling in your body that occurs for various reasons. Check out some surprising triggers for anxiety that people often don’t consider when evaluating if it’s something affecting their mental health. If they’re recurring for you, use the following tips to fortify your mental well-being overnight. What Are Anxiety Triggers? Anxiety triggers are any interior or exterior factor that activates your nervous system negatively. If you experience one, your body becomes on alert to help you survive what it assumes is an emergency. Experts estimate that 31.1% of U.S. adults will have an anxiety disorder at some point during their lives, so you’re not alone if anxiety affects your daily life. How to Know if You Have Anxiety Someone might have anxiety if they feel on edge, irritable or restless. It can also keep them from sleeping or concentrating. Sometimes, anxiety appears as muscle tension that results in body aches or headaches. As you note triggers for anxiety in your life, consider how often you’ve felt those common anxiety symptoms. If they occur daily or weekly, you may be living with a higher level of anxiety than before. 5 Triggers for Anxiety That Might Affect Your Life There are numerous triggers for anxiety you might experience every day beyond stressful conversations or relationships. See if any of these influences happen to you to understand your mental health better. 1. Loud Noises Even if you love living in a city or having something playing in the background while you work, loud noises might influence your anxiety. The constant overbearing volume of noises causes overstimulation, which occurs when one or more things activate your sensory inputs for an extended period. Here are a few examples of noises that could put you on edge: Someone talking loudly for a long time Constant noise coming from your TV Emergency sirens passing your living space a few times each hour An air conditioning unit that’s impossible to ignore when it turns on Horns honking on the highway Having a physical reaction to noises could mean you need to talk to your doctor. Individuals who are more sensitive to sound may have other conditions like sensory processing disorder or autism spectrum disorder. If that’s the case for you, a diagnosis could help you and your doctor arrive at more helpful management techniques for your condition. 2. Instinctive Negative Thoughts You don’t need to actively dislike yourself to have negative thoughts influencing your anxiety. They may be so common that they’ve become a subconscious belief that erodes your self-esteem, thanks to people or traumatic events making you believe that way. Your self-image could be one of your biggest triggers for anxiety. Ask yourself important questions to get honest answers, like: How often do I focus on my shortcomings? Are my mistakes more important to me than my successes? What do I feel when I look in the mirror? How often do I compare myself to others? When someone compliments me, do I instinctively reject it as false? People can always improve their self-esteem by repeating positive self-talk or surrounding themselves with better influences in social circles. However, recognizing the negative thoughts is an important part of understanding what adds to your daily anxiety. 3. Some Medications If you take prescription medications, your doctor considered your health history before recommending them. However, some ingredients can cause anxiety even if you didn’t have the condition before. Common medications that cause anxiety include: Amphetamine salts Hydrocortisone Methylphenidate Prednisone Dexmethylphenidate Corticosteroids and stimulants like these activate the nervous system more strongly in some people than in others. If you take these types of medications, talk with your doctor about your anxiety. They may reduce your medication’s strength or start a new prescription to support your health more effectively. 4. Hot Temperatures Higher indoor or outdoor temperatures affect the brain. Feeling overheated can make people more irritable or stressed because their nervous system is more active. If reflecting on your anxiety reveals that it’s only an issue in specific warmer spaces, this could be the primary trigger for anxiety in your life. 5. Dehydration The body needs water to maintain its functions. Water fills cells and aids blood production, allowing the brain to get more oxygen. When you’re dehydrated, the brain receives less oxygen because the blood can’t flow as effectively. It may trigger anxiety symptoms because your body is trying to tell you it needs more water. Some people may deal with dehydration because they don’t want to drink more water. They might not have many bathroom breaks during the day or feel able to carry a water bottle. Either way, you can get more water by eating fruit or setting reminders to stop by a water fountain at least once an hour. Simple Ways to Manage Your Anxiety Anyone who knows they have anxiety can manage it more effectively with tips like these. See if they could improve your quality of life without much effort. 1. Go Somewhere Cool and Quiet If higher temperatures and overstimulation influence your mental health, take a daily break where it’s cool and quiet. Sit in a closet, storage room or an empty office space. You can practice deep breathing with video guides like the one below to further manage your anxiety symptoms and feel more comfortable in your body. https://www.youtube.com/watch?v=tEmt1Znux58 2. Eat a Healthier Diet You can also improve your mental health by modifying your diet to fight anxiety. Drinking the equivalent of five cups of coffee could give your body enough caffeine to induce panic attacks during your day. Sugar also activates the nervous system by causing inflammation, which results in anxiety symptoms. Try drinking caffeine-free beverages and reducing your sugar intake. Anxiety-fighting teas and less processed foods will make your body feel better and fortify your mental health. These are some of the triggers for anxiety people don’t consider but experience a significant positive difference when adjusting for them. 3. Spend More Time Outside You’ll avoid spending time around certain people, hot indoor environments and loud noises by going outside. Take breaks throughout your day to breathe fresh air. Research shows that spending time outdoors improves your overall mental health by reducing stress. Whether you take a walk or lounge on a bench, your anxiety will fade away. When to Seek Help Triggers for anxiety are mostly manageable on your own, but they can be too overwhelming for some people. You should talk with your doctor or a therapist if your anxiety prevents you from enjoying your life. If you can’t enjoy socializing, sleep through the night, digest food or go a day without a panic attack, some expert help could be just what you need to manage your unique levels of anxiety. Gain More Control Over Your Mental Health Today Use these tips to recognize and regain control over these triggers for anxiety. Your mental health doesn’t have to cause daily battles. Simple routine modifications or a chat with your doctor could be what you need to live without anxiety symptoms disrupting your life.

People sometimes take nature's healing powers for granted. However, hitting the mountain trail is an excellent way to become more attuned to your thoughts and emotions and feel better physically. When work and family stress bog you down, it's crucial to step back from your responsibilities and do something kind and loving for yourself. If you've never considered yourself a mountaineer, you'll likely find yourself addicted to hiking and climbing to improve your mental health. Here's what the science says about the therapeutic benefits of being in nature and why you should listen when the mountains are calling you.  Studies Link Nature to Happiness Have you ever felt physically and mentally better after taking a walk outside? Numerous studies have pointed to the impressive mental health benefits of spending time in nature. According to researchers, people report greater happiness and lower stress levels after 120 minutes of outdoor activity.  During the COVID-19 pandemic, 41% of U.K. adults aged 25–39 posted nature photography to social media from April to June 2020 — the height of social distancing and lockdown restrictions. The findings indicate the profound healing effects of nature on people's psyche.  Even teens from Finland — the happiest country on Earth — report greater life satisfaction when spending time in natural space. They often carry these experiences into adulthood, too.   Nature induces calmness, joy, creativity and concentration, among other positive emotions. It's little wonder so many mental health professionals prescribe nature as part of patients' treatment plans for depression and anxiety.  What's So Appealing About the Mountains? Every person has a particular landscape they enjoy spending time in the most. Some people like the cyclical sound of ocean waves on the beach. Others prefer hitting the mountain trail.  Mountain activities like skiing and hiking release endorphins — those delicious feel-good hormones. The summits represent omnipresence — a sense of something being much bigger than you. Likewise, climbing mountains is a metaphor for life, teaching us to reach for a goal or work toward overcoming something dark, scary or overwhelming. Some studies suggest addiction to mountaineering correlates with needing emotional regulation, greater levels of physical sensations and thrill-seeking. These serene landscapes are also just beautiful sights to behold, resulting in a restorative mind-body state.  Preparing for Your Journey Preparation is vital for a safe and enjoyable trek through the mountains. After picking your route, you'll want to build stamina for a backpacking trip by walking and visiting your local gym for at least a month in advance. Step-ups on a sturdy 16-18-foot-high object are also a good place to start — add 5 pounds weekly until you can do 700 steps in 30 minutes. Other suggestions for a successful journey include: Determining the logistics — time, distance, inclines, start and end points, difficulty level and the season Investing in a lightweight, waterproof and durable backpack — you'll weigh it down with the essentials Purchasing the appropriate gear, including hiking boots with fitted orthotics Making sure to have appropriate clothing for the season and dress in layers Including a first-aid kit for emergencies Bringing a reusable 1-liter water bottle — purification tablets are essential for turning natural water into a potable drinking source New mountaineers will want to avoid getting injured or lost during their travels. Consider venturing upward with an expert tour guide if you've never gone before or have little experience.  Hitting the Mountain Trail to Self-Discovery Embarking on the mountain trail is an opportunity to discover more about yourself and attain peace within the natural world. Here are three ways to enhance the journey for your mental well-being. Unplug  The best way to get the most out of your wellness hike is to disconnect from the real world. You're not meeting work deadlines, answering emails, posting photos on social media or focusing on household obligations when walking a mountain trail. Instead, you want to take this time to give your needs your full attention. This particular quiet time may be rare for you, so use it to get into your own head, release negative thoughts and concerns, and take a deep breath. You'll be most thankful when you have less anxiety, greater clarity and can sleep better.  Journal Consider bringing a journal with you on your hike. Journaling allows you to process your emotions, work through your thoughts and feelings, and explore new ideas about yourself. On a mountain trek, journaling is an excellent way to process how you feel in nature. Take breaks to jot down some notes. For example, you might describe noises and smells, and sketch things you see along the way. Check in with yourself and determine if time spent outdoors is improving your outlook. You can then revisit your entries when you arrive home and reflect on your adventure and accomplishments. Grow Awareness Mindfulness exercises like meditation allow you to grow awareness of your feelings and physical sensations — this is particularly important during your trek along the mountain trail. Do you feel a wave of relief being active outside? If so, hiking may be a conducive strategy for improving your mental health in the future.  Take a load off your feet and pay attention to your surroundings. What sorts of birds do you see and hear? Is there a crackling of branches in the wind?  You may notice your mind wanders less when you're outside or how your body feels a particular way after exertion. This awareness allows you to stay present rather than lose yourself in your emotions or worries. Mindfulness exercises are also a teaching moment when you're no longer on the mountain and need a momentary break from stress. Gaining New Perspective From the Top Whether you want to heal your depression and anxiety or prove to yourself you can do anything you set your mind to, hitting the mountain trail has beneficial mental health outcomes. Take time to immerse yourself in nature and walk away with a renewed view from the top. Your mind and spirit could use the break.

Cold water therapy or cryotherapy exposes the body to cold for health benefits. Cold water therapy benefits are trendy for quick recovery, especially among athletes. It’s not just for sports—people believe it boosts circulation, strengthens the immune system and boosts energy. What is Cold Water Therapy? Historically, cold water therapy was used for medicinal purposes. The Greeks, Romans and other cultures believed in the therapeutic effects of cold water, influencing practices like hydrotherapy.  In modern times, cryotherapy has evolved, with methods ranging from ice baths to cryo chambers aiming to harness the potential health advantages of cold exposure. Social media and influencers sharing experiences with cold exposure, like ice baths or cryotherapy, contribute to its popularity.  Scientific studies supporting claims of reduced inflammation and potential mental health benefits have further fueled interest, making cryotherapy increasingly popular for health and recovery. Physical Benefits Cold water exposure brings physical benefits like:  1. Improved Circulation When you immerse yourself in cold water, your blood vessels narrow and widen. This process, known as cold-induced vasodilatation, enhances blood flow to your limbs.  This increased circulation brings more oxygen and nutrients and helps remove waste products from your tissues. Overall, it supports better temperature regulation and cellular health.  Remember that individual responses may vary and the benefits depend on factors like the duration and temperature of your cold water exposure. 2. Reduced Muscle Inflammation and Soreness After exercising, cold water therapy can ease muscle inflammation and soreness. Exposing your body to cold water initially limits blood flow to your muscles, reducing swelling. Including water therapy like ice baths or cold showers in your post-exercise routine may help you recover more quickly and comfortably.  As your body adjusts, blood flow increases again, bringing benefits like: Pain relief: The constriction and subsequent dilation of blood vessels contribute to a numbing effect, alleviating pain and discomfort associated with muscle soreness.  Faster recovery: Improved blood circulation facilitates the removal of metabolic byproducts, such as lactic acid, from the muscles. This can expedite the recovery process after strenuous exercise. Muscle repair: Cryotherapy may enhance the body’s natural repair mechanisms, promoting faster healing of microtears in the muscle fibers during intense physical activity. 3. Enhanced Immune System Function Cold water exposure can activate the body’s immune response, strengthening the immune system. When you expose yourself to cold water, the body perceives this as a stressor.  In response to the stress, there is an activation of specific physiological processes that can have positive effects on the immune system. Exposure to cold water may increase the production of white blood cells, including immune cells like lymphocytes and neutrophils. These cells play a crucial role in defending the body against infections. Cold exposure has been linked to improved activity and function of immune cells. This heightened activity can enhance your body’s ability to recognize and eliminate pathogens.  Cold water exposure prompts the release of specific signaling molecules called cytokines. These molecules help regulate immune responses and promote communication among immune cells.  The body’s response to cold is a form of stress adaptation. Regular exposure to manageable cold stressors may contribute to a more robust and resilient immune system. Mental and Psychological Benefits Cryotherapy benefits also include mental and psychological benefits such as: Stress Reduction and Mood Enhancement Cryotherapy positively impacts the release of endorphins, contributing to stress reduction. When you expose yourself to cold water, the body reacts by activating its stress response, which triggers the release of endorphins.  The key ways in which cold water therapy influences endorphin release and stress reduction include: Endorphin release: Exposure to cold water stimulates the body’s fight-or-flight response, leading to the release of endorphins. These endorphins act as natural painkillers and mood enhancers, promoting well-being. Mood improvement: Endorphins are analgesic, reducing pain perception and creating euphoria. This mood improvement can help alleviate stress and enhance overall mental well-being. Stress response regulation: Cold water exposure activates the sympathetic nervous system. Followed by a parasympathetic rebound. This shift helps regulate the stress response, promoting a balance between the “fight-or-flight” and “rest-and-digest” state. Increased alertness: The cold water shock can lead to increased attention and improved concentration, contributing to a more focused and present mindset, which can help manage stress. Improved Mental Resilience Exposure to cold water can help build mental resilience and improve stress handling. When you do this, your body triggers a stress response, regulating stress hormones and releasing neurotransmitters. This process encourages controlled breathing, mindfulness and adaptation to discomfort, fostering a mindset that is better equipped to cope with stress over time. Start gradually and consider personal comfort, especially if you have health concerns.  Building mental resilience is a gradual process and embracing controlled discomfort can be beneficial for stress management.  Weight Management and Metabolic Benefits Exposing yourself to cold temperatures, like with cold showers, can activate brown adipose tissue (BAT). BAT burns calories to produce heat, boosting your metabolism. This process helps in using stored fat energy, potentially supporting weight loss. While cold exposure can benefit, it’s not a standalone solution.  Combine it with a balanced diet and exercise for overall health. If you have health concerns, it’s wise to check with a health care professional before trying cold therapies for weight management. Precautions and Considerations If you’re considering cryotherapy, it’s essential to prioritize safety. Remember, individual responses to cold water therapy vary. Here are some guidelines: Start gradually: Begin with shorter exposure times and less intense cold. Allow your body to adapt over time to prevent shock or stress. Avoid extreme temperatures: Steer clear of freezing water, as prolonged exposure to freezing temperatures can lead to hypothermia. Know your limits: Pay attention to your body’s signals. Exit the cold water immediately if you experience excessive shivering, numbness or discomfort. Skip cryotherapy in certain conditions: Avoid cold exposure if you are pregnant, have Raynaud’s disease or other conditions that may be adversely affected by cold. Warm up afterward: After cold exposure, warm up gradually with layers of clothing or a warm beverage to prevent rapid temperature changes.  Cold Water Therapy Benefits Cold water therapy benefits include various benefits for both your body and mind. As with any wellness practice, consulting with a health care professional is advisable to ensure a safe and personalized approach to harnessing the positive effects of the cold water therapy benefits for your overall well-being.