From Shattered to Sparkling: How to Heal From Emotional Trauma and Reclaim Your Shine

Dealing with hardships is enough to knock anyone off their feet, but when the trauma becomes deeply rooted, it can make other aspects of your life increasingly difficult. These events may have you questioning how to heal from emotional trauma and build resilience to future challenges. Here is everything you need to know about emotional trauma and what you can do to sparkly again. What Is Emotional Trauma? Emotional trauma is your body’s reaction to a distressing situation, sometimes rendering you unable to cope. It may derive from a single event or multiple experiences, significantly impacting your emotional, mental and physical well-being.  Most individuals endure at least one traumatic life event with the potential to develop into post-traumatic stress disorder. Common exposure types include witnessing someone dying, getting severely injured, losing someone unexpectedly, getting mugged, being in a car accident or having a serious illness. Of course, each person responds to trauma differently — sometimes, the reaction is immediate and other times, it’s delayed. You may initially feel confused, sad, anxious, irritated, disassociated, stimulated or exhausted. Meanwhile, a delayed trauma response may result in insomnia, nightmares, fatigue, depression and loss of interest in everyday activities. 7 Ways to Heal From Emotional Trauma Emotional trauma can make life difficult for many, affecting their happiness, relationships and quality of life. As such, it’s essential to address your feelings, face the trauma and start to recover. But where do you begin? Here are seven practical ways — some relatively unique — to heal from emotional trauma.  1. Somatic Experiencing Addressing trauma trapped in the somatic nervous system is crucial to coping with pent-up emotions. In 2017, 44.1% of people undergoing Somatic Experiencing (SE) — a type of therapy for somatic healing — were able to overcome their PTSD.  SE for trauma imprints touches on sensations and bodily awareness, guided imagery, how your body responds to internal experiences, emotional display and what you gained from trauma release. Of course, finding an SE practitioner to walk you through the process is crucial. These individuals are trained to respond to trauma triggers and keep you safe.  2. Self-Care Regimen Self-care is critical for someone who has undergone trauma, encouraging you to prioritize your needs above others and nurture your feelings.  Self-care regimens look different for everyone. Some prefer the standard bubble bath with essential oils, while others find other avenues. Practicing gratitude, dancing, breathing exercises, regular massage appointments, reading a good book and taking a mental health day from work are all helpful ways to cope. Essentially, you want to concentrate on things that make your heart smile.  3. Earthing When did you kick your shoes off and run barefoot through the grass? Touching the Earth with your bare feet is a form of healing emotional trauma. Experts call this technique “earthing” or “grounding” — a non-pharmaceutical approach to anti-inflammation in the body.  The practice involves the Earth’s electrons and how the body responds during skin-to-ground contact. For instance, earthing has improved insulin uptake in people with non-insulin-driven diabetes, lowered hypertension, sped up wound healing and improved sleep. You don’t need to spend much time walking barefoot outside either to feel the effects — just 30-40 minutes will make a difference.  4. Laughing Yoga Laughing yoga is precisely what you expect it to be — a yoga session combining traditional poses and breathwork with laughter. Those trying to heal from emotional trauma may not feel like laughing most of the time — however, it can help you cope.  The brain cannot tell the difference between simulated and genuine laughter, which is why laughter yoga is effective at pulling you out of a funk. For one thing, it helps relax your muscles and reduces cortisol. It also aids burnout, depression and anxiety for better quality of life. However, most importantly, laughter yoga boosts immune functioning and increases endorphins.   5. Counseling Sometimes, the most effective way to heal from emotional trauma is to talk to someone about what you’ve been or are going through. A professional therapist — whether an experienced psychologist or psychiatrist, mental health counselor or trusted religious counselor — has the background and tools to walk you through your difficult times.  Check your health insurance policy to see how much your insurance company covers each session. Your insurance will maintain a directory of in-network practitioners you can see, or you can opt for self-pay or telemedicine sessions with a provider outside of your plan. Depending on where you live, there are also low-cost or free mental health services available.  6. Journaling Many people find writing in a journal delivers a release from emotional trauma. By jotting down your thoughts and feelings, you can alleviate stress and put it on paper. Some people like to write things down, tear out the page and throw it in the trash — symbolic of letting things go. There are several ways to journal for trauma relief. For example, you may simply write about your day or traumatic experiences, which can help you understand what happened. Otherwise, turning your notebook into a gratitude journal is a great way to gain perspective on the positive things you have to be thankful for.  Feel free to personalize your journal, too. Decorating it with artwork, photographs, or personal drawings will make it feel more like a safe space to hold your deepest secrets and memories.  7. Routines Routines may seem boring to some, but they can be particularly beneficial when healing from emotional trauma. According to one study, maintaining a regular routine when stressed lowered PTSD symptoms.  Yet, there’s also an advantage to participating in diverse and unexpected activities. Doing various things and trying unlikely activities helps build resilience and keeps life exciting. If you never venture off the beaten path, your life can become mundane quickly. Feeling Is Healing: Don’t Rush the Process Healing from emotional trauma is a long and winding road. What works for one person may not work for you — but that’s okay. Discover what gives you a sense of contentment or joy, and continue your healing journey. Whatever you do, don’t avoid your feelings. To feel a range of emotions is part of the healing process.  

Every mom deserves some time to herself — a chance to unwind, explore new interests and recharge. Finding affordable hobbies for moms can seem challenging, especially when you're juggling family responsibilities and sticking to a budget. But don't worry, there are plenty of fun, cost-effective, and enriching activities that can boost your health and wellness. Explore these nine hobbies that fit seamlessly into a busy mom's life. DIY Crafts: Unleashing Creativity Crafting can be a budget-friendly and fulfilling hobby. Use items you already have around the house — like old clothes, buttons and jars — to create something new. Websites like Pinterest offer countless ideas and tutorials for DIY crafts. Try making homemade candles, knitting or scrapbooking. These activities provide a creative outlet, resulting in personalized items you can use or gift. If you want, you can involve your kids in simple projects like making holiday decorations or creating artwork for their rooms. Crafting together can definitely double as a great family bonding activity. Reading: Escaping into New Worlds Reading is one of the simplest and most enriching hobbies for moms or anyone out there, really. It's a perfect way to relax, learn something new or escape into different worlds. Visit your local library for a treasure trove of books, audiobooks and even e-books. Many libraries also offer digital loans so that you can read on your tablet or smartphone. Consider joining a book club — either locally or online — to discuss your latest reads, get excited and motivated to read more and meet new people while you're at it! Websites like Goodreads can help you track your reading and discover new books based on your interests. For a fun twist, you can even start a family reading night where everyone shares their favorite stories. Yoga: Discovering Mind and Body Harmony Yoga is a perfect hobby for moms seeking both physical and mental wellness. Many online platforms offer free or low-cost yoga classes that you can do from the comfort of your own home. Set up a quiet space with a yoga mat or towel, and follow along with video tutorials. Practicing yoga helps reduce stress, increase flexibility and improve overall wellness. It's also an excellent way to take a few moments for yourself amidst a busy day. Consider doing yoga with your kids — there are many child-friendly yoga routines available that make it a fun family activity. Journaling: Reflecting and Planning Journaling is a powerful tool for self-reflection and personal growth. It's a simple and affordable hobby requiring a notebook and a pen. Use your journal to jot down your thoughts, dreams and goals. You can write about your daily experiences, things you're grateful for or plans for the future. Journaling helps clear your mind, organize your thoughts and gain a better perspective. It can also be a creative outlet, allowing you to express yourself freely. If you're looking for inspiration, try prompts like "What made me smile today?" or "What do I hope to achieve this week?" You can also encourage your kids to keep their own journals as a way to practice writing and self-expression. Cooking and Baking: Discovering New Flavors Cooking and baking are practical and enjoyable hobbies for moms. Experiment with new recipes and ingredients to make meals exciting and healthy — websites like Allrecipes and Tasty offer many free recipes and cooking tips. To mix things up, explore dishes from different cultures or try your hand at baking your own bread. Another option is to involve your kids by letting them help with simple tasks like measuring ingredients or decorating cookies. This hobby can turn mealtime into a fun and educational experience, teaching your kids about nutrition and teamwork. Volunteering: Giving Back to the Community Volunteering is a fulfilling way to spend your time, and it doesn't cost a thing! Find local organizations that align with your interests, whether it's helping at a food bank, animal shelter or community garden. Volunteering provides a sense of agency and purpose and allows you to impact your community positively. Plus, it's an awesome way to make new friends and develop new skills. Many organizations offer family-friendly volunteer opportunities. Consider involving your kids in these activities — what better way to teach them about compassion and social responsibility? Walking: Embracing Simple Sights and Fitness Walking is an excellent way to stay fit without any cost. It promotes cardiovascular health and improves mood, sleep, memory and energy levels. Make walking a daily routine by exploring different paths, trails or even your neighborhood. You can use a pedometer or a free app to track your steps and set goals. To make it more fun, create a walking group with friends or fellow moms in your area. This provides motivation, accountability, and a chance to socialize and support other enthusiasts. Walking with your family can also be a delightful way to spend quality time together while staying fit and active. If you want to manage stress better, physical activity is the way to go! Gardening: Cultivating Health and Happiness Gardening is a fantastic hobby for moms who enjoy being outdoors. Aside from offering physical activity, nothing compares to that sense of accomplishment as you watch your plants grow. Start with a small herb garden — herbs like basil, rosemary, mint, thyme and parsley are easy to grow and helpful in your cooking. If space is limited, try container gardening on your balcony or windowsill. Gardening reduces stress and improves mental clarity. Plus, it's a beautiful way to teach your kids about nature and healthy eating. You can involve your little ones by letting them choose plants or helping with watering. This hobby promotes family bonding and gets everyone outside — win-win! Learning: Diving into Free Online Courses Continuing to learn and grow is an excellent hobby for moms. Numerous free online courses are available on platforms like Coursera, Khan Academy and Duolingo. Whether you want to learn a new language, pick up a new skill or dive into a subject that interests you, these courses can be an enriching way to spend your free time productively. Explore courses on topics like photography, writing, coding or nutrition. Learning something new can be incredibly satisfying and can open up new opportunities for personal and professional growth. You can even involve your kids by taking educational courses together, turning learning into a family activity. Not to mention, a mom keen to learn is a superb role model for little ones! Start Your Hobby Journey Today Incorporating hobbies into your life doesn't have to be expensive. With a bit of creativity and resourcefulness, you can find joy in affordable activities that enrich your mind, body and soul. Ready to find a hobby that suits you and your budget? Start small and explore different activities to see what you enjoy the most. Remember, the goal is to relax and have fun, so choose what brings you joy and satisfaction. Embrace these hobbies for moms and make the most of your free time without breaking the bank.

People talk about their self-growth all the time, but it can feel challenging to understand what that means. Every person is different, so what would that growth look like for you? Use this guide to learn how to transform yourself according to your goals and become the next best version of you. You’ll feel happier, content in your body and on track to reach your dreams. What Is a Personal Transformation? A personal transformation is any lasting change that creates a changed mindset or habit. This transformation helps you become a better version of yourself, depending on what would make you happy. As you discover how to transform yourself, remember that maintaining a positive mindset and remaining open to introspection are two foundational parts of any self-growth journey. Why Is Self-Growth Important? Self-growth is important because it creates more self-awareness and compassion toward others. As people watch themselves develop into improved versions of themselves throughout their lives, the same research shows they gain: Openness to change Courage Responsibility Autonomy Self-Compassion You’ll have a better relationship with yourself and other people by recognizing your hard work and potential for change. Embrace every positive and challenging moment as you push yourself to grow. You’ll improve your connection with others and yourself because you invested in your personal development. How to Transform Yourself When you’re ready to discover how to transform yourself, use these steps to create a personalized roadmap. You’ll know how to chart your growth and when you’ve reached your goal because you used these steps to guide yourself through your crucial mental shifts. 1. Set One Goal Growth isn’t possible to see if you don’t have an end goal. Choose one thing you’d like to accomplish, like feeling more confident when you’re socializing. What’s one thing that will help you do that? Your goal might include saying one positive affirmation before leaving for a social event to boost your self-esteem. It’s actionable, easy to accomplish, and even easier to continue in the long term. 2. Make One Small Habit Change If you don’t want to tackle your mindset, you can always change a habit. What’s one thing you do that isn’t as helpful as it could be? You could decide to drink one cup of water every day to improve your hydration, which might mean reducing your soda or coffee consumption to leave room for your water. The Pareto principle says that most of a person’s progress comes from 20% of their efforts, so it’s fine if you can’t maintain your small change every day. As you discover how to transform yourself, every tiny effort made to change your chosen habit will build into an automatic instinct with time. 3. Track Your Progress Remember taking exams at the end of the school year in grade school? They may have felt frustrating, but they showed how much you learned throughout the school year. Using a similar tool to track your progress will make it much easier to see. Grab a journal, open a digital notepad or doodle your daily efforts in a sketchbook. As long as you’re logging your efforts once a week, you’ll quickly see the difference between where you started and where you are at any point in your transformation. 4. Change One Daily Thought Thought patterns are instinctive. They influence how you view your life each day, so consider if you want to change one that isn’t helpful for your self-growth. Instead of starting the day by thinking, “I don’t want to go to work,” you could reframe that thought as “I’m smart enough to overcome any challenge at work today.” Thinking more positively even reduces your overall stress, which is another benefit you can use to maintain enough energy for your self-growth journey. It’s much easier to work hard at self transformation when you have extra physical and mental energy. 5. Challenge Yourself to Embody a Specific Characteristic Your characteristics are how you present yourself to the world. They’re how people see you as someone who’s determined, hard-working, kind or empathetic. Pick a characteristic you want to embody when you finish this phase of your personal growth. It should be something you want to be in all settings, like someone who’s patient. Challenge yourself to practice that character trait everywhere you go. Write it on a sticky note where you’ll see it at your desk or on your hand if you’re on the go. Every day you practice that new version of yourself, it will become more of a natural instinct. Researchers found that people developed new habits within 30 to 90 days, so you’ll likely have greater long-term success by sticking with this new characteristic. 6. Stop a Bad Habit Slowly You might also figure out how to transform yourself after identifying a habit that’s holding you back. Maybe you hit the snooze button too many times in the morning and it makes you late for your responsibilities. Instead of telling yourself you’ll never press snooze again, challenge yourself to only press it twice instead of three times. After a few days or weeks, press it once a morning instead of twice. Let yourself enjoy gradual change over time. You’ll build better habits and maintain your transformation momentum without feeling stressed. 7. Create Timely Goals Is your transformation goal a short- or long-term effort? Making your bed each morning might be a short-term goal, whereas becoming more of a social butterfly would require long-term effort. No matter how you want to change, chart them with timely and appropriate expectations. A realistic deadline will help you put more effort into your self-growth because you won’t feel like you have forever to accomplish it. 8. Reflect on Your Progress Notes Tracking your transformation progress is great, but it won’t help if you don’t look back on your efforts, mistakes and successes. Try to schedule a specific time to open your notes and read through them. Give yourself five minutes to review where you started, what difficulties you’ve overcome and how your mindset or habit has changed since your starting date. You’ll finish these review sessions with more encouragement and motivation. Enjoy the Glow Up You Deserve Now that you know how to transform yourself, pick one way you’d like to grow over the coming months. What would make your life more enjoyable or give you more confidence? Pick that goal, set a realistic timeline for it and create supportive resources to help you along the way, like a progress journal. If you give yourself enough time, you’ll grow into the next best version of yourself without discouragement or stress.

Setting off on your first solo adventure is a thrilling experience, offering freedom and the opportunity for discovery. However, solo travel also comes with its unique set of challenges and considerations. Here are 14 essential tips for traveling alone. Choose a Solo-Friendly Destination Unfortunately not every destination is the best for solo travelers. Research destinations known for their safety and friendliness toward those traveling alone. Look for places with well-developed tourism infrastructure, English proficiency and a welcoming attitude toward tourists.  Here are some of the best destination for solo travelers: Iceland Thailand Vietnam Portugal Spain Japan Sri Lanka Morocco New Zealand Invest in Travel Insurance  Travel insurance typically covers a range of emergencies including trip cancellations, medical emergencies, lost or stolen belongings and travel delays. As a solo traveler, having insurance can be exceptionally valuable, as there may be no one else to rely on in case of emergencies. It ensures access to medical care in foreign countries and reimburses expenses due to trip disruptions. Travel insurance can give you peace of mind knowing that you’re prepared for whatever challenges may arise along the way. Read Reviews Before Booking Accommodation Checking reviews before booking accommodation is an essential step in ensuring a safe and enjoyable trip. Reviews offer valuable insights from fellow travelers who have first-hand experience staying at the property, providing information about cleanliness, safety, location and overall atmosphere.  As someone traveling alone, reviews can help gauge whether the accommodation is suitable for independent travelers, with factors like security, social opportunities and solo-friendly amenities being of utmost importance.  Stay in a Hostel Even if a hotel isn’t out of your price range, there are plenty of private hostels you can stay at. Aprproximately 16% of all travelers are traveling alone, meaning there are many people looking to connect with others on their trip. Staying at a hostel is a fantastic way for solo travelers to meet people and forge new friendships while exploring the world.  Hostels typically have a communal atmosphere, with shared rooms and common areas to encourage interaction among guests. Whether you’re swapping travel stories over breakfast or joining a group excursion, there’s ample opportunities to connect with fellow travelers from around the globe.  Don’t Overpack Remember that you’ll be the one lugging around your belongings every step of the way. Every extra item adds weight and bulk to your luggage, making it an inconvenience to carry around airports, train stations and busy city streets. Take a more minimalist approach and pack only the essentials. This way you can enjoy more freedom and have some extra space to bring back souvenirs.  Carry a Pen With You Something as simple as carrying a pen with you can save you plenty of time and hassle, especially when it comes to filling out documents on the go. Whether you’re completing immigration forms, signing receipts or jotting down important information, having a pen readily available ensures you’re prepared for any paperwork that may arise during your journey.  Pack a Mini First Aid Kit Pack a compact and lightweight first aid kit with essential medical supplies for minor injuries. Keep your kit well-stocked with items like: Adhesive bandages Antiseptic wipes Tweezers Pain relievers Blister pads Bandaids Allergy medication Diarrhea tablets Scissors Adhesive tape While you hope to avoid injuries, having a first aid kit on hand offers peace of mind and allows you to address any minor health concerns without having to find a pharmacy in a foreign country.  Carry a Card With Your Accommodation on It This is one of the most simple tips for traveling alone, yet still forget it. In case of language barriers or getting lost, having this information readily available can improve communication with locals or taxi drivers, ensuring you make it back in one piece. Whether it’s a business card from the hotel or a handwritten note with essential details, keeping it in your wallet or pocket provides a reliable lifeline, especially when exploring remote areas where GPS signals may be unreliable.   Keep Emergency Cash on You While credit cards and digital payment methods are convenient, they’re not always accepted or accessible, especially in remote areas or during technical glitches. Stash at least $100 in cash in a hidden pocket or money belt to ensure immediate access to funds for emergencies like transport, accommodation or medical expenses. Cash is also helpful in the event of lots or stolen cards. Eat Where the Locals Eat Visiting the same restaurants as the locals is the best way to fully immerse yourself in the culture. Venture off the beaten path to dine at local eateries, street food stalls or neighborhood cafes is a fantastic way to sample traditional dishes and connect with the destination and its people. These places also tend to be more budget-friendly than tourist hotspots, giving you more bang for your buck.  Keep Your Location Private Privacy is one of the most crucial tips for traveling alone. Don’t be tempted to post your location on your Instagram story or any other social media platform. Broadcasting your exact whereabouts to the public can compromise your safety and invite unwanted attention. Instead, share your experiences and photos after you’ve left a particular location, protecting your privacy and minimizing the risk of theft or other security concerns.  Always be Aware of Your Surroundings As a solo traveler it’s essential to be aware of your surroundings to stay safe and navigate unfamiliar surroundings with confidence. Whether you’re exploring bustling city streets or remote areas, maintaining situational awareness allows you to anticipate potential risks and respond effectively to changing circumstances.  Pay attention to your surroundings, taking note of landmarks, exits and any potential hazards. Trust your instincts and stay vigilant, especially in crowded or unfamiliar areas. Always keep valuables secure and avoiding distractions like your phone or headphones.  Give a Copy of Your Travel Details to a Loved One Giving someone close to you a copy of your travel details is crucial in case of emergencies. Share your itinerary, including flight details, accommodation reservations and any planned activities or excursions, along with contact information and local emergency services.  Also consider providing copies of your passport, travel insurance policy and any relevant medical information. This way, in the event of unforeseen circumstances or if you become unreachable, your loved one can assist authorities in locating you and coordinating assistance if needed, offering peace of mind for both you and your family and friends back home.  Take Time to Relax Too Amidst the excitement and exploration, it’s important to take time to relax too. Whether it’s lounging in a cozy cafe or strolling through a serene park, prioritizing downtime allows you to recharge physically and mentally. It’s also an excellent way to slow down and truly soak in your surroundings.  Enjoy Every Minute Traveling alone is an enriching and empowering experience, but it requires a bit more planning and consideration. By following these essential tips for traveling alone, you can embrace the freedom of solo travel while staying safe, connected and immersed in unforgettable experiences.

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. 

Everybody grew up surrounded by role models. You also did — whether you realize it or not. As a child, you chose to imitate the individuals you find appealing based on your needs, preferences and aspirations. Having an idol is one thing, but being a role model is another. Do you set a worthy example to others? What Makes a Positive Role Model? A positive role model inspires others to live meaningful, productive lives. If you want to be one, you should have commendable values and behave in a way that drives your admirers to be forces for good. What Is a Negative Role Model? A negative role model is someone with lousy morals whose belief system breeds corruption, malice and gloom. This person is a bad apple that spoils the whole bunch. What Are the Three Types of Role Models? The three types of workplace role models are positive, reverse and anti-role models. Positive ones are successful individuals whose values match those of their observers. Reverse role models are like their positive counterparts, except others find their principles unacceptable. Anti-role models are underachievers who can teach others valuable lessons about what not to do to attain success. You may become any of the above in the eyes of your peers. They decide what category you fall into, but you can strive to be a positive role model. 10 Tips for Being a Role Model Worth Emulating Being a positive role model to children, your co-workers or anyone for that matter is challenging but achievable if you know how to act like one. Follow these pieces of advice to be a worthy example to anyone you wish to inspire. 1. Reflect on Yourself High self-awareness is a hallmark of an excellent role model. You should be able to evaluate your thoughts and behaviors objectively, honestly identify your biases, strengths and weaknesses, and realize how you affect others. Being highly self-aware is the key to self-mastery. You can only think critically about yourself, manage your emotions, and self-regulate if you know what makes you tick. The more authentic you are, the more positively influential you will be. 2. Focus on Solutions Positivity is a core tenet of “positive role modelship.” Mind you — striving to be positive differs from being constantly optimistic about everything. Exuding positive energy means devoting your resources to solving problems instead of dwelling on them. Finding solutions to help others and make the world a better place requires a healthy mix of being idealistic and pragmatic. Remember how things should be in a perfect world, but be a practical thinker when addressing issues. You don’t need to have all the answers to be a laudable role model. Just hone a solution mindset to improve the circumstances and not point fingers and spread only negativity like a Debbie Downer. 3. Have Ambitions Inspiring role models are goal-oriented, set attainable objectives, and develop the proper habits — like crafting a concrete plan and holding yourself accountable — to achieve them. Being ambitious is different from never being content with life. Instead, having ambitions is wanting things to be better. It’s about accomplishing something you’re passionate about and putting forth effort to get there. That’s why ambitious people usually exhibit a strong work ethic, unwavering dedication and perseverance. 4. Make Healthy Choices Watch your diet and exercise. Leading a health-conscious lifestyle can encourage others to care for their bodies and pursue fitness. You don’t have to live in the gym and be shredded to become a picture of health. Take small steps — such as snacking on nuts and seeds and doing hot power yoga — to stay energized without consuming too many calories and build lean muscles. 5. Be Professional Hold yourself to a higher standard to meet expectations and then some. Dress appropriately, take personal grooming seriously, and show up to appointments on time. Moreover, walk the talk. Prove that your word is your bond to gain trust and establish a solid reputation for being reliable. People gravitate toward individuals they can count on, so deliver when you make a promise — even if there aren’t any severe consequences when you don’t. 6. Demonstrate Politeness To be polite is to be considerate. It involves having good manners, observing social conventions, and expressing courtesy when dealing with others. Politeness does more than make other people feel comfortable. It also can promote harmony. Situationally and dispositionally polite role models can be charismatic because they inspire cooperation, foster understanding, and mitigate conflict. Ironically, some people get uptight when trying to be polite on specific occasions. If you feel this way, it may be due to rumination. You may be repetitively thinking about your past negative feelings and experiences, affecting your behavior. Mindfully distance yourself from your undesirable thoughts and free your mind with healthy distractions — like walking or cooking — to break your rumination cycle. Only then can you behave appropriately in social settings without anxiety. 7. Embody Humility Being a role model worthy of admiration means setting your ego aside, admitting when you don’t know something, and seeking help from others. Being open to reverse mentoring is a terrific way to boost the confidence of those junior to you and show you value their skills and opinions. 8. Practice Empathy Compassion is an essential trait to teach others. The world will have fewer disagreements when more people can connect emotionally with each other. Some are naturally compassionate, while it’s an acquired characteristic for others. To cultivate empathy and behave empathetically, you should actively listen, stay silent, and note non-verbal cues to ask the right questions when speaking with others. Allowing others to finish even when uncomfortable is another remarkable habit of empathetic role models. 9. Show Respect Respectfulness is the opposite of bigotry. As a positive role model, you should acknowledge different people's inherent worth and rights even when you don’t understand them. Being respectful is particularly important in this day and age when individuality is more celebrated than ever. 10. Commit to Your Values Living with integrity means never compromising what you believe in, regardless of the situation. Do what’s right for the right reasons — even when it’s inconvenient or unpopular. It’s how you can illustrate your moral values and authenticity to compel others to act based on their beliefs. Be the Person You Want to Idolize Being a role model worth emulating is a high-pressure endeavor when your faults make you feel underserving of admiration. Everyone’s fallible, so your flaws make you human and not anything less than others. If you feel unqualified to be anyone’s idol, work on yourself to measure up to higher standards because someone’s looking up to you.

The simplest gesture can have profound effects on another. When a friend is going through difficult times, lending them an ear without giving unsolicited advice can make them feel seen and heard in deep and meaningful ways. It’s a straightforward act of compassion and understanding, capable of lifting the weight of their troubles. But what does compassion mean? Notice the part where you don’t deliver your wisdom — instead, you gift them your presence in a safe and quiet space. Compassion goes beyond words of encouragement — it’s motivation to act on another’s behalf. Here’s an exploration of the meaning of compassion, its transformative effects on the world and ways to cultivate it in your life.  What Does Compassion Mean? Exploring the Layers A compassionate person is sensitive to other people’s suffering. However, they don’t just show them sympathy — they do what they can to make a difference in their lives. Compassion has several layers, though. Here’s what it really looks like.  Empathy Although only 1%-2% of the population are true empaths, anyone can empathize with others. Empathy is the ability to walk a mile in someone’s shoes — to feel what they’re feeling by imagining yourself as them. Highly developed empaths can even feel sensations by watching a person touch another.  Most people struggle to attune to someone else’s suffering. Yet, this trait comes naturally for most empaths. Empathy motivates you to act, but empathy fatigue may hinder those efforts, even causing you distress.  Shared Suffering Essentially, empathy gives rise to shared suffering. You may not go through exactly what the other person is going through, but you can resonate with the feelings emotionally. Shared suffering isn’t always easy to cope with, but it deepens connections and cultivates a greater sense of humanity.  For instance, becoming a mother may make you feel isolated even when surrounded by loved ones. Joining a “mom group” allows you to talk about the struggles of being a new mom and bond with other moms going through similar hardships. While you may not all endure the exact same experiences, you can find solace in the shared feeling of overwhelm.  Connection On the surface, compassion creates a kinder world. It helps you identify shared humanity — what connects everyone — and strengthen community and individual bonds. When you grasp interconnectedness, you are more inclined to offer comfort and assistance to people in need.  Likewise, compassionate interconnectedness showcases your vulnerability to suffering, breaking barriers and underscoring the idea of “finding a way out” together.  Inspired Action Sympathy offers a much more passive response to someone’s suffering. You may feel sorry or worried about them, but it ends there. Conversely, compassion inspires you to act to end whatever they are going through.  However, you’re not just interested in helping them — you follow through. Acts of kindness can be as significant as hosting a fundraiser for a neighbor struggling with their bills or offering your seat on the bus to someone pregnant.  The Transformative Effect of Compassion During significant events — such as natural disasters or public health crises — the population tends to show more compassion toward each other. For instance, studies show people grew more compassionate during COVID-19 amid the shared suffering and distress worldwide. Neighbors delivered groceries to their older adults’ doorsteps, while others offered free child care to essential workers. Even the simple act of wearing a mask to prevent the spread of COVID-19 was an act of kindness.  Compassion is transformative. Moving through your discomforts and confronting biases makes all the difference. Large-scale movements like Time’s Up, Me Too and Black Lives Matter (BLM) were born from compassion and empathy. Following the death of George Floyd in May 2020, calls for racial justice grew to fight police brutality against people of color. Even Tarana Burke — creator of the Me Too movement — says its mission is “empowerment through empathy” to bring women together through their shared experiences with sexual violence.  Compassion breaks down walls and bridges divide, allowing wounds to heal and new policies to take form that improve our quality of life. For instance, you can resolve inequality, discrimination, poverty, conflicts and environmental issues through collective compassion and a desire for change. Understanding and subsequent action transform the world into a more harmonious place. How to Be More Compassionate Compassion may be easier to manifest than empathy — and better for your mental health. Consider it this way: You pass someone stuck in a ditch — if you’re empathetic, you’ll jump in with them, ultimately getting yourself stuck. If you’re compassionate, you’ll imagine yourself in their shoes and search for a rope to pull them out instead.  It’s no wonder you would want to become more compassionate — it feels good to show up for others. Follow these tips to foster kindness, understanding and action:  Practice showing yourself understanding and grace during personal struggles — a learning experience for showing others compassion. Meditate to develop an awareness of thought and emotions so you learn to view your surroundings and people differently. Journal to gain a more profound understanding of self-compassion and your perspectives of others. Recognize shared suffering by finding relatable circumstances and emotions among the entire population. Practice active listening, including asking open-ended questions. Step outside of your comfort zone and challenge your biases. Volunteer and advocate for what’s right to make a difference in the world, including environmental causes. Become involved in social movements like BLM, Me Too and HeForShe.  Practice forgiveness and mediation.  Reflect on other people’s suffering and consider ways to help beyond words of wisdom. The opportunities for developing compassion are endless and can trickle down into your personal and professional life. Perhaps most importantly, demonstrating compassion encourages others to be more compassionate, too.  Compassion Brings the World Together You don’t need to overthink compassion. Small gestures add up, making a significant difference in everyone’s lives. Showing the world more kindness and understanding alleviates suffering for you and others. Embrace a heartfelt connection with the world by learning to be a more compassionate person. 

Imagine yourself at the center of a vast empire. People across the globe use your products, know your brand name, and spend their money and attention on your business. To many people, this feels like a dream just out of reach, but unlocking this future is all about preparation and patience.  Contrary to popular belief, you can learn how to build an empire from nothing but your sharp wit and centered mind. As a self-employed individual, you find solace in the independence of hours and the direction of your brand. You know your worth and can set your rates accordingly.  But when building an empire of wealth and success, you need to wear many hats and traverse situations like taxes and healthcare. Learn to expect the unexpected and prepare your mind and body for your blossoming empire below. All you need is your greatest asset: you.  1. Devise Your Plan Empires are not built in a day. It takes careful planning and research to understand what your business stands for and what the competition looks like in the current marketplace. A business plan is a guiding document that covers how your business will make money and handle finances and marketing.  If your empire consists of offering your services and skills to others, craft a portfolio of successful work. Social media managers can compile posts that garnered thousands of likes, or copywriters can showcase their acclaimed articles.  For both businesses and freelancers, devote time to researching often forgotten factors of work life, such as self-employment health-insurance options, taxes, and legal forces like proprietorship.    2. Build Your Team All the best leaders are surrounded by a support system. When learning how to build an empire of wealth, create a common vision for the future. Your network of people will be better equipped to guide and support you.  Give outsourcing a try for unfamiliar topics. There is always merit in diving into something new, but self-employed people already juggle many tasks. Consider outsourcing help for finances, taxes, and bookkeeping.  Your network could also include other industry professionals or mentors. As the head of a growing empire, you are constantly working on bettering yourself and adapting. Perhaps there are friends, former colleagues and people in similar industries who can offer advice and encouragement. Life is not a lonely road—embrace collaboration.  3. Prioritize Self-Care Managing a vast empire can be overwhelming, so that’s why self-care is so critical to combatting burnout. Your health and happiness will always be more important than a deadline.  Take comfort in friends and family. Even if they do not understand the intricacies of the marketing situation, they can be there to hug it out or take your mind off the stress.  Some other rejuvenating practices include: Exercising for at least 30 minutes Taking a soothing nature walk Adding quiet and alone time into your schedule Making time for hobbies like baking, knitting or reading You are first and foremost in this empire, so treat yourself with care.  4. Create a Set Schedule One of the benefits of being self-employed is versatility. You could work anywhere at any time. However, this is not always possible or advisable.  For one, working late or extremely early hours makes contacting you difficult. Secondly, a concrete and consistent schedule promises a better work-life balance. You will know exactly when your workday ends so that you can recharge for the next day.  Build time into your schedule to rest and relax. You will be even more alert when you hop back into the fray.  5. Develop Process Improvements Growing a business means continually growing and improving. Process developments are ways to identify kinks in your flow and learn how to work more efficiently. To uncover more about customers’ reactions to your services, implement a customer feedback form or track dwell time on your site.  Learning how customers perceive your brand will help you improve the products and workflow of the empire. Challenge yourself to identify 5 areas of growth a week, as well as goals at the daily, weekly, monthly and quarterly levels.  To build an empire, you must always be reaching for the stars.   Build an Empire of Wealth You don’t necessarily need large sums of money or exclusive connections to create an empire. Learning how to build an empire from nothing is about finding connections with others and being prepared for the future. Explore these tips and begin your assent to legendary leadership. 

Whether you’re a brand new couple or you’ve been in the game for a while, the money talk might seem foreign. Just like we’ve been conditioned to find money conversations uncomfortable, they’re also wildly important. It’s astounding how long couples manage to go without addressing their finances, but no matter where you are in your journey, it’s never too late to get that conversation started. Addressing money with your partner is an ongoing process. You don’t have one “money conversation” and call it quits. Your finances need to be nourished and attended to just like your emotional health or your sex life. If you’re afraid to approach the subject, it’s important to remember that everyone has finances. Money is a part of living, and the sooner you clear the air, the more satisfied and secure you’ll both feel. Know What You Want Think about what parts of your financial health are most important to you. While some people are more focused on income, others are more concerned about spending habits. Are you curious about their credit score? What about their rent history? Having a direction for your conversation is key to feeling satisfied with your discussions. Remember that it’s essential to approach these subjects with care and respect. Offer Your Own Truth One of the best ways to open up a dialogue is to offer your own information first. If you want your partner to share their salary, start by sharing yours. If you’re curious about their student debt situation, lay your numbers on the table. This conversation can cultivate an environment of safety and respect for your partner while still encouraging them to be open and honest.  Don’t Tell Lies If you’ve got a few financial blemishes, it’s best to be honest from the jump. Lying, deception and keeping secrets have no place in a healthy relationship, even when it comes to finances. Especially if you’re making financial commitments together, it’s important to be honest so that your partner has a clear picture of the situation they’re entering. It can be difficult to be honest about financial struggles, but when you and your partner tackle them together it can feel better on everyone’s end, and perhaps offer positive solutions you weren’t expecting. Take Baby Steps Starting small is often the name of the game. If talking facts and figures is too much too quickly, it’s a good idea to talk more about philosophy to start. Who is more of a saver, and who is more of a spender? How were you raised differently when it comes to money? These ideas might soften the conversation and gear you both up for more serious figures down the road. Bring in an Expert Studying up on personal finance and learning together is a useful tool in growing your financial lives while you start the conversation. Showing them an article or video you’re interested in can get the ball rolling on the money talk, and can even show you what they think about certain financial subjects with a sense of neutrality. You’re both listening to the expert doing the talking, which creates a middle ground.  Set Goals Together Money talk doesn’t have to be all doom and gloom. Setting a financial goal together can give you something to look forward to and bring you closer. Do you want to move in together, or get a larger space? Maybe you’ve been itching to go on vacation? Bringing in fun aspects of money talk can liven up the conversation and remind you that responsibility can lead to great things. This talk can also signal what their hopes and dreams are, so you can learn if you’re compatible on that level.  Can’t Buy Love One of the most important parts of the money conversation is remaining insightful about the motivations, frustrations and expectations of each partner in the relationship. If you’re experiencing money problems or disconnects, it’s worth it to ask yourselves what emotions are being brought up and what issues you think might be solved by “fixing” the financial piece of your relationship. Couples fight about money a lot, often causing large rifts or even divorces. However, money fights can often mask underlying issues. While finances might be the problem at hand, something else could be the root cause, or it could be a part of a larger picture. Even just staying mindful can help prevent the use of money conflict as a band-aid for deeper things. Relationship finances can be a tough conversation to start, but once you get the ball rolling, it gets easier with time. The more you practice, the better you’ll move through your finances together. Updated on April 1, 2024