How to Use Lymphatic Drainage Massage to Reduce Swelling

Lymphatic massage is a gentle, non-invasive technique that supports your body's natural detoxification process. Sometimes, your ducts and nodes become blocked, causing swelling. When you stimulate the excretory system, it improves the flow, and you can reduce the swelling. You might even experience a calming sense of control over your health.  Here are the benefits, techniques, and specific steps for performing a lymphatic manipulation yourself on different areas of your body. What Does a Lymphatic Massage Do? Lymphatic massage is more than a luxury—it’s a powerful tool for self-care and healing. Some of the key benefits include: Supports detoxification: Stimulates the system to flush toxins and excess fluid from the body. Enhances immune function: Promotes efficient excretion flow, strengthening your body's defenses. Eases swelling and discomfort: Reduces fluid buildup, making manipulation ideal for managing conditions like lymphedema. Improves post-surgery recovery: Lessens inflammation and swelling following certain medical procedures. Regulates natural sleep patterns: When your body works more effectively, especially at night when natural detoxification happens, you will sleep better and develop healthy sleep patterns that align with your circadian rhythms.   Strengthens self-awareness: This massage can foster a deep connection with your body, increasing mindfulness. Encourages bonding: Couples can practice this toxin-clearing technique together, creating shared moments of care and relaxation. By integrating drainage stimulation into your daily routine, you can step into improving your physical and emotional well-being. The Two Stages of Lymphatic Massage There are two essential components to this manipulation — clearing and reabsorption. Each stage fulfills a unique role to improve better circulation and flow. Clearing Clearing prepares the system to produce more fluid, creating a flushing effect. It acts as a key to open the nodes and pathways for the lymphatic fluid to flow. Key areas to clear include: Supraclavicular lymph nodes: Located shallow and just under the skin of the collarbone, these nodes play a vital role in toxin drainage. Axillary lymph nodes: Found under the arms, these nodes manage flow from the upper body. Inner elbows: These nodes help clear fluid from the arms. Reabsorption Reabsorption encourages fluid movement through the vessels and into nodes. Gentle, sweeping motions help redirect the fluid from compromised areas to active nodes. This stage is invaluable for reducing swelling in targeted areas, such as the limbs or face. Step-by-Step Guide to Lymphatic Massage Self-massage for circulation is safe if you follow these safety guidelines and always complete a sesion:  Talk to your health care provider if you already have a serious condition like cancer or heart disease or if you have diabetes to ensure this is right for you. Sit or lie down in a comfortable position. Use light, feathery pressure to avoid pressing into the muscles and keep your movements rhythmic, gently pulling the skin and not pressing down. Take five deep breaths to relax your body and activate your lymphatic system. Use your hands, but you can also use a manipulation tool such as a gua sha or dry brush. Set aside 20 minutes daily to focus on the massage, creating a consistent self-care practice. Face and Neck Starting at the neck, face and head is best.  Clear the supraclavicular area: Cross your arms over your chest with your hands below your collarbones. Slowly lift your elbows to create gentle pressure, simulating a pump action. Reabsorb fluid: Stroke gently from the center of your chin outward along your jawline. Sweep from your nose to your temples. Stroke upward from your eyebrows to your hairline and the top of your head. Stimulate nodes in the neck: Place your fingertips just below your earlobes and stroke downward toward your collarbone. Repeat this motion 10 times on each side. Arms Your arms require a light touch, but the more rhythm you create, the better the effects of the session. Your partner can really get into this step. Prepare the axillary nodes: Raise one arm, and use your opposite hand to gently scoop the skin under the armpit, and perform 10–15 soft pumping motions toward your shoulder. Massage the arm: Start at the wrist, using gentle upward strokes toward the elbow. Repeat the motion from the elbow to the armpit, always moving upward. Legs Using a gua sha is a good way to reach if you have long legs and no partner to help you. Despite your legs being some of the strongest of your extremities, you should still work gently.  Begin clearing: Start at the inner thigh, moving gently toward and up into the groin and past the hips. Massage the legs: Place one hand on the inside of your upper thigh and the other behind the leg, gently lifting it if you can’t reach it. Use sweeping motions, pulling the skin toward the outside and toward the hip on the thigh. Repeat 10 to 15 times on both legs. Cup your hands behind your knee and pump them gently to improve the flow. Then move on to the lower leg and palpitate it like you did the upper leg.   Abdomen The abdomen has several deep-seated cluster nodes which benefit from gentle massaging.  Use circular, clockwise motions over your lower abdomen to stimulate flow around the digestive system. Raise the skin with your fingers and gently slick it from the inside of the stomach area to your sides. Gentle tapping can also prove beneficial here.  Gradually work your way up to the ribcage with soft, rhythmic strokes, always moving upward. Specific Situations Massage can also work for specific situations that may have triggered a blockage, such as: Managing swelling: This practice is particularly effective for reducing swelling caused by lymphedema, surgery, or injury.  Scar massage: Palpitation can soften the tissue, improve circulation, and prevent fluid buildup. Avoid contact with fresh scars that are not fully healed or where the remaining skin is too fragile to withstand some gentle pulling.  Post-surgery care: If you’ve had surgery, toxin-flushing manipulation can support your recovery by reducing swelling and improving mobility. Talk to your doctor about their recommended post-op care, and consider seeing a trained therapist before engaging in self-massage. How Do I Know if My Lymphatic System Is Clogged? Your immune system is important for filtering waste and toxins from your body. When it becomes sluggish or clogged, you might experience symptoms that indicate it’s time to give your lymphatic system some attention. Here are common signs to watch for: Physical Symptoms Swelling (Lymphedema): Persistent swelling in your arms, legs, or other areas can indicate fluid buildup due to poor drainage. Frequent infections: A compromised toxin-removal system produces a weakened immune response, leaving you more vulnerable to colds or infections. Skin issues: Dry, itchy, or irritated skin, as well as a puffy appearance, can be signs of sluggish lymph fluid. Digestive problems: Bloating, gas, or constipation might signal that your lymphatic system struggles to remove toxins. Chronic fatigue: Feeling constantly tired or sluggish could indicate your body is working overtime to eliminate waste. Swollen lymph nodes: Enlarged nodes, particularly in the neck, underarms, or groin, can be a direct sign of congestion or an immune response, but get a medical diagnosis before massaging any swollen nodes as this can also indicate lymphoma or cancer of these complex glands. Lifestyle-Related Signs Sedentary lifestyle: Lack of physical activity reduces muscle contractions that naturally promote flow. Poor diet: A diet high in processed foods, sugar, and salt can burden your lymphatic system, slowing it down. Dehydration: Without adequate water intake, lymph fluid becomes thicker and less efficient in moving through the body. Alternatives to Manual Massage When self-massage isn’t possible, there are alternative methods to keep your lymphatic system healthy: Exercise: Activities like walking, swimming, or yoga stimulate circulation naturally by activating your muscles and keeping your body weight down, helping every body system work better. Rebounding: Bouncing on a mini-trampoline encourages fluid movement through the drainage vessels, aided by gravity. Hydration: Drink at least eight glasses of water daily to support the flow and toxin elimination. Compression garments: Wearing compression sleeves or stockings can help manage swelling and maintain proper circulation. Massage beds: Specialized lymphatic stimulation beds use vibration and pressure to mimic manual techniques, offering a hands-free solution. Your Path to Wellness Lymphatic manipulation is an empowering practice that supports your body’s natural abilities, healing and detoxification. This gentle technique can leave you feeling rejuvenated and balanced. Combine it with hydration, healthy eating, and regular movement to optimize your lymphatic health and enjoy the benefits of a more connected, harmonious body.

If you have naturally curly hair, you’re one of the lucky ones to have curls to frame your face. However, your curly hair after a shower needs some TLC to look and stay shiny throughout the day. Discover the secrets to having perfect curls after shower and explore tips on how to wash your hair properly. The 6-Step Curly Hair After Shower Routine Tips for Showering With Curly Hair Can I Make My Hair Curly Without Showering? 1st Step: Keep Your Hair Wet After the shower, you want your hair to remain soaking wet. Even if you didn’t use shampoo that day, run it underwater. Damp hair absorbs products better since the moisture opens your hair follicles. You can also use a spray bottle to soak your hair, making sure to get the roots.   2nd Step: Apply a Leave-in Conditioner  While your hair is wet, it’s time to add some products. This is one of the crucial steps for what to do with curly hair after a shower. Adding a leave-in conditioner gives your hair moisture and makes it appear soft and shiny. For thicker curls, separate them into sections. Then, spread a small amount of gel on your palm between both hands. Look for conditioners with lightweight hydrators, and moisture-locking oils.  Avoid using products with alcohol, parabens and sulfates that could further cause damage to your hair and health. Opt for products with naturally moisturizing properties like keratin — a protein that helps strengthen and detangle hair. 3rd Step: Use a Styling Product With Hold Once you’ve locked in moisture in your locks, it’s time to use a product with hold, like a gel or mousse. Here are various styling techniques you can perform. If you’re a first-timer, it will take some trial and error, but it will be worth it. Raking This technique is ideal if you want smaller, defined curls. Start by spreading your fingers, then rake your hair perpendicularly to how it falls. Be sure to move your curls toward the ceiling. Make this motion all through your hair. Ensure you focus on the shafts and ends of your hair. You can brush the cream throughout your hair with a detangling comb. Then, you can just leave it in without rinsing.  Scrunching Have your head upside down and shape your fingers into a claw. Then cup your hair at the bottom and scoop it upward while squeezing your fingers. You're probably doing it right if you hear a squishy sound and see water dripping. If not, you may need to add some more water or product. Start with dampening your hair first.  Watch this tutorial for more details:  https://youtu.be/pqDYQt5GJJs?feature=shared&t=205 4th Step: Let Your Hair Dry  This is the last step for your curly hair after a shower routine. Letting your hair dry helps to keep your curls defined. You can use a microfiber towel to help retain moisture for shinier hair. You can use a shirt if you don’t have a microfiber towel. Avoid using a regular towel as it can further damage your hair or render your efforts useless. 5th Step: Use a Diffuser  Before getting started, add a heat-protecting spray to your hair. This can help prevent damage by creating a barrier between the heat and your hair.  Then follow this process: Place a section of hair into the diffuser. Turn the device on a low setting. Cup the diffuser around your hair and push it around to shape the curls. Start with the ends of your hair and move toward the roots. Flip your head upside down to get hard-to-reach spots. 6th Step: Find the Right Hairstyle Once your hair looks nice and shiny, it's time to do your hairstyle. There are many fun styles you can try with curly hair. Choose one that matches your personality and complements the theme of your event. If you don’t have any products on hand, try combing your hair from the bottom up instead. Here are a few easy updo ideas to get you started: Braided bun Hair up with ringlets  Twisted low bun Half-up, half-down  Side ponytail  After styling your hair, apply a few drops of essential oil for added shine. These are the best essential oils for curly hair — give one or two of them a try: Ylang-Ylang: This works amazingly well as a detangler, especially when applied to wet hair. Geranium: The ancient Egyptians used geranium to boost their complexion before special occasions like weddings. Apply geranium oil to your crowning glory to boost keratin production and volume. Jojoba: Tighter curls will benefit the most from jojoba oil. It can help bring moisture into your locks and maintain their shine and shape. Tips for Showering With Curly Hair When you style your hair after the shower, it maintains your beautiful curls. However, the prep work can even start before then. Here are a few tips for showering with curly hair.  1. Use a Conditioning Wash After you clean your hair, use a conditioning wash. Co-washing or “conditioner washing” refers to applying conditioner only to give your hair a boost of fragrance and protect the ends from dryness. Try to stay away from creams containing sulfates, silicones and parabens. 2. Go for a Cleansing Cream This can save you time in the morning instead of washing with shampoo and conditioner. It can provide extra moisture. It also works better than a two-in-one shampoo and conditioner. The product gives your hair nourishment in one simple step. That way, you have plenty of time to eat a good breakfast and head out on time.  3. Find a Deep Conditioner  Cleanse and condition your hair before rinsing if you have more defined curls. Apply small amounts of conditioner to each section of your hair. Work the cream through your hair with tension. When you’re done, end your shower with a cool rinse. It will help to provide maximum definition and maintain curls.  4. Brush Out Curls in the Shower  While you’re in the shower, take time to detangle your curls. The water can help control any frizz. Use a moisturizing conditioner to strengthen and control volume. Try to use a wide-tooth comb to brush out curls. After that, rinse your hair and pat dry with a towel to get beautiful ringlets.  5. Remember to Moisturize  Curly hair can be drier, so use a moisture-rich shampoo. Also, ensure you rinse the shampoo to prevent buildup on your scalp. After, apply the conditioner and comb it through your hair. Once it sets in, rinse it out. This process can also help keep your hair less detangled and soft.  Can I Make My Hair Curly Without Showering? Yes, but it’s only possible using a curling iron. However, as you may already know, this will be more damaging than curling your hair after showering.  Here’s how to refresh curly hair without washing: Pick a gel, mousse or cream. Emulsify the product in your wet palms. Apply all over your hair without disturbing your curls.  Spread and diffuse evenly. The 6-Step Curly Hair After Shower Routine Keeping your curls looking at their best throughout the day with these simple steps: Keep moisture in your hair. Apply leave-in conditioner for soft and shiny hair. Rake or scrunch your hair. Dry hair with a microfiber towel. Use a diffuser. Find the right hairstyle. (Optional: Apply essential oil for additional shine) Follow These Tips for What to Do With Curly Hair After a Shower Taking care of your hair keeps it looking fresh. So, having a beauty routine is critical. So, if you have curly hair, follow these steps to learn what to do with curly hair after a shower.  Originally published June 17, 2022. Updated January 10, 2025.

Food poisoning can creep into your life every once in a while. One minute, you’re enjoying a delicious meal, and the next, you’re doubled over with nausea. Once it hits, getting it over with as soon as possible is likely your only priority. But how long does food poisoning last, how do you know if you have it and when is a doctor’s intervention necessary? How to Know You Have Food Poisoning Food poisoning and stomach flu symptoms can line up very closely, so it’s important to distinguish which is which so you can treat yourself. The latter has a relatively slow onset — you’ll start to feel crummy 12 to 24 hours before you actually get sick. With food poisoning, your body will start rejecting what you’ve eaten often a few hours and up to a few days after a bad meal. So, if you start getting diarrhea or vomiting not too long after you last ate or after you have something you don’t usually, it could be food poisoning. But if you’ve been feeling queasy or generally off for a few days and haven’t eaten anything odd, you’re probably dealing with the stomach flu. Get yourself lots of soup, crackers and rest. What Types of Food Poisoning Are There? According to the Centers for Disease Control (CDC), there are various germs that cause food poisoning. For example, the classic culprit Salmonella can start affecting you within six hours. Meanwhile, Vibrio — which comes from oysters and other raw shellfish — may take about a day. Here are a few other nasties, the foods that can cause them and how soon after consumption they’ll make you feel sick: Listeria: Two weeks, can come from raw sprouts, deli meat, hot dots, soft cheeses, smoked fist, melons and unpasteurized milk Clostridium perfringens: Six to 24 hours, can come from batch-cooked foods that hover at unsafe temperatures Escherichia coli: Three or four days, can come from raw sprouts, vegetables and beef, contaminated water, and unpasteurized milk Staphylococcus aureus: Half an hour to eight hours, can come from foods that stay at unsafe temperatures or aren’t cooked after someone touches them Campylobacter: Two to five days, can come from pets, unpasteurized milk, contaminated water or raw chicken Cyclospora: One week, can come from raw vegetables and fruits Clostridium botulinum: 18 hours to three days, can come from homemade alcohol or poorly fermented or canned foods Clostridium botulinum will need specialized care to avoid complications, specifically because it’s a toxin. If you experience blurry or double vision, slurred speech, difficulty moving your eyes or swallowing, or drooping eyelids after eating something canned or fermented, see a physician as soon as possible. How Long Does Food Poisoning Last? The CDC says that while symptoms vary, food poisoning should last for a few hours and up to several days. However, that can depend on how strong your immune system is and whether the germ produces longer illnesses. For instance, Campylobacter can last up to six days, which is a long time to have abdominal pain, headaches, vomiting and diarrhea. Helping Yourself Recover: 4 Tips for Managing Food Poisoning Unfortunately, most food poisonings go away on their own, so you’ll probably be experiencing those symptoms for a bit. In the meantime, here are four tips for keeping yourself well while your body’s fighting the good fight. 1. Get Hydration — and Lots of It Because you’re losing a lot of water through one end or the other, you must ensure you’re taking enough in. However, gulping it down might upset your stomach even more. Start with small sips and see if you can increase your intake from there. Whether you’re drinking a glass every couple of hours or sipping through one throughout the say, some liquid is better than nothing. You could stick with water, but sports drinks that replenish your electrolytes will be especially helpful. These will leave your body alongside the water you’re losing. Electrolytes balance your cell’s fluids, and losing too many could make you excessively tired, confused or dizzy, or make your muscles cramp or spasm. Broth is a good alternative if you prefer a savory flavor. 2. Avoid Certain Foods Try to dodge foods that could be hard on your stomach. Heavy things like dairy, meats and fiber-heavy meals will be hard for you to digest at the moment and could upset things further. Anything acidic or spicy could also cause more issues than solutions. Alternatively, stick with blander foods that’ll be easier to pass. Classics like Saltines, rice, potatoes, popsicles, plain cereals and Jell-O help you keep yourself nourished while your body fights and recovers. Of course, soup or plain broth are excellent options, as well. 3. Try Ginger Did anyone ever tell you to drink ginger ale when you were queasy as a kid? Well, turns out, they had the right idea. If you can, get some from the store or make some ginger tea yourself. You could even make some ginger snaps if you’re feeling up to it. The sweet treat might be just the pick-me-up you need to get through the next couple days. 4. Sleep as Much as Possible While you’re feeling lousy, sleeping as much and as often as you can is one of the best things you can do. Your body will take that time to focus itself entirely on getting rid of whatever bug’s giving you food poisoning. When Should You See a Doctor? If all goes as planned, you should be over your food poisoning in a few days. However, you should talk to your doctor if you experience any of the following: Extreme dehydration, which includes dry mouth, dizziness and not urinating A 102 degrees Fahrenheit fever or higher Diahhrea that’s bloody or lasts longer than three days Vomiting at a rate where you can’t keep fluids down Exploring How Long Food Poisoning Lasts How long does food poisoning last? Unfortunately, the answer isn’t straightforward. There’s a host of germs that could cause it, and each has an incubation period and length of making you sick. In the meantime, make sure you’re drinking plenty of fluids, avoiding foods that could irritate your stomach, drinking or eating ginger, and getting lots of sleep.

Ever noticed how your morning sets the tone for your entire day? The way you begin each day can either make it or break it. That's why many successful people swear by morning mantras to kick off their day with positive energy and intention. Whether you're looking for a productivity boost or a way to center yourself, mantras can help! From boosting your mood to helping you focus on your goals, a morning mantra can make a world of difference. Learn more about these power phrases and 10 specific ones you can use to start your day right. What Is a Morning Mantra and Why Is It Powerful? A morning mantra is a short, positive phrase you repeat to yourself when you wake up — silently or aloud — to help you focus your thoughts and energy for the day ahead. While it may sound simple, repeating positive affirmations can reduce stress, minimize feelings of depression and improve self-esteem. In fact, studies show that individuals who use mantras or affirmations have a better sense of control over their lives and enjoy improved overall well-being. In essence, a mantra is a tool to quiet your mind and keep negative thoughts at bay. When you start your day with a clear, focused thought, you set the tone for everything that follows. It can be as simple as saying, “I am in control of my thoughts,” or as specific as, “I will successfully finish and submit my reports today.” These phrases aren’t just empty words — they help align your mental energy with your actions. So, what specific ones can you use in the mornings to set yourself up for success? Here are 10 powerful morning mantras that will help you face each day with confidence, calm and a sense of purpose. "I am in control of my thoughts, and I choose positivity." One of the best ways to start your day is by taking control of your mindset. This morning mantra reminds you that you can choose how you react to the day's challenges.  Tip:  Repeat this mantra before you get out of bed, ideally while taking deep breaths. Doing so helps you set a positive vibe for the day and gives you control over your thoughts. "Today, I will prioritize my well-being." It's easy to get caught up in the day's demands and forget about taking care of yourself. Over 75% of working adults experience burnout, making it essential to prioritize self-care. This mantra serves as a reminder that your health and well-being should always come first. Prioritizing yourself doesn't mean neglecting your responsibilities — it means ensuring you're in the best mental and physical state to handle them.  Tip: Pair this powerful mantra with a healthy morning activity — such as stretching, a morning walk or a nutritious breakfast — to reinforce the commitment to your well-being. "I am grateful for what I have and open to what's coming." Gratitude is a powerful way to enhance happiness. Starting your day with a grateful heart can shift your perspective, allowing you to focus on the positives in your life. Practicing daily gratitude improves health and enhances relationships. By embracing this morning mantra for success, you acknowledge what you have and open yourself up to new opportunities the day might bring. Tip: As you repeat this mantra, think of three specific things you're thankful for. Writing them down in a gratitude journal can make the feeling even stronger. Plus, you get to have a log of the things you've been grateful for lately and can reread them anytime you need a gratitude boost. "I am capable of achieving great things today." This empowering morning mantra is your go-to if you struggle with self-doubt. Sometimes, we undermine our abilities or shy away from challenges because we don't feel "good enough." Interestingly, research actually shows self-belief is directly linked to increased motivation and better performance. Tip: Say this mantra out loud when you're faced with a difficult task. It can boost your confidence and remind you that you can achieve anything you set your mind to. "I let go of what I cannot control." Life can throw unexpected challenges your way, and it's easy to get stuck worrying about things outside your control. This mantra helps you refocus on what's within your power.  Tip: Use this mantra when you feel overwhelmed by external circumstances. It's especially helpful on high-pressure days when things seem to be spiraling. "I choose joy over stress." Stress is a constant companion in modern life. Between work, family and daily responsibilities, it's easy to let it dictate your mood. Chronic stress can negatively impact your health, causing issues like fatigue, increased irritability and an inability to concentrate. This mantra reminds you that joy is a choice and that it’s possible to take a proactive step toward reducing stress and embracing happiness. Tip: Smile while you repeat this mantra. Studies show that smiling — even when you don't feel like it — can improve your mood and help you feel more optimistic. "I have the power to create the life I want." This morning mantra for success empowers you to take control of your life's direction. Whether you have big goals or small tasks ahead of you, this phrase reminds you that you can shape your reality. Remember, setting daily intentions is vital to stay motivated and productive. Tip: Pair this mantra with goal-setting. Visualize what you want to achieve today and in the long term, and repeat this phrase to stay aligned with your vision. "I am enough." We often feel pressure to meet certain expectations — whether at work or in our personal lives — and often feel we fall short of these expectations. In fact, 82% of people experience imposter feelings at some point in their lives. This simple but powerful mantra reminds you that you are enough as you are. Repeating this can help replace negative self-talk with self-acceptance. Tip: Say this mantra with conviction, especially during moments of self-doubt. The more you internalize it, the more confident you'll feel in your own skin. "I will face today with confidence and calm." There are days when you wake up feeling anxious or stressed before anything even happens. This mantra helps you approach the day with a calm and collected mindset. Self-affirmations have been reported to help decrease anxiety and fatigue. Tip: Take a few deep breaths as you say this phrase, which is especially handy before a big meeting or event. Combining this affirmation with mindful breathing can help you stay grounded throughout the day. "I attract positivity, success and good energy." Positive thoughts often lead to positive outcomes. This morning mantra leverages the idea of the Law of Attraction — that focusing on good things brings more good into your life. Affirming that you attract success and positivity creates a mindset that naturally seeks out and recognizes these opportunities. Tip: Look in the mirror while saying this mantra to amplify its impact. Visualize yourself achieving your goals as you repeat this phrase. Power Up Your Day With Morning Mantras For Success Incorporating these powerful morning mantras into your daily routine can transform the way you approach life. Whether you're looking to reduce stress, boost confidence or set clear goals, starting your day with intention makes all the difference. These affirmations act as a mental reset button, helping you prioritize positivity and success every morning. The next time you feel overwhelmed or uncertain, take a moment to ground yourself with a mantra. You'll be surprised at how a few simple words can dramatically shift your mindset and set you on the path to success.

Everyone’s mind reacts differently when they feel overwhelmed. Some people get anxious. Others procrastinate. Your mind might dissociate if you’ve experienced certain traumas or have specific diagnoses. Learn all about the psychological experience and a few grounding techniques for dissociation episodes to manage your mental health better. What Is Dissociation? Dissociation is a psychological condition that has a broad definition. Depending on the person, it involves involuntary discontinuity or total disruption of at least one of these factors: Your five senses Your identity How you perceive the world around you Your thoughts Your memories Your control over your body Your behaviors People sometimes say that they can see themselves from a third-person perspective in real time when they dissociate. Others might imagine they’re in another location doing something that feels safe. It can also feel like going numb to physical sensations or emotions. How Do People Start Dissociating? When the brain does one or more of these things, it’s trying to protect you. Individuals may subconsciously develop dissociative triggers while enduring trauma that lasts a long time. Any extreme stressor can influence the mind to protect itself with dissociative tendencies. It’s also important to know that dissociating doesn’t always come from trauma. When you watch a movie or read a book, you might notice that you forgot you were in a movie theater or flipping pages. That’s a form of dissociating. It makes those experiences more pleasant. The key is understanding the difference is being able to tell if your dissociative episodes happen spontaneously or erode your quality of life. Potential Dissociation Triggers Dissociation triggers parallel the trauma that led to your first dissociative experience. For some, it might be the physical abuse they endured during childhood. Others might start dissociating during the same verbal or emotional conditions that caused their previous suicidal ideations. Remember, dissociating is a tool the brain uses to suspend you during stressful or triggering situations. Whatever puts you on edge, makes you upset or otherwise causes uneasiness could instigate varying levels of dissociation. If you’re unsure what your specific triggers are, talk with a licensed therapist to unpack and process your personal history. You can also minimize your daily stress by creating a daily routine and sticking with it. Knowing what you’ll do each day often helps people traumatized by the unexpected, like those living with post-traumatic stress disorder (PTSD).  6 Grounding Techniques for Dissociation Experiences While there are many ways to structure your life around your individual triggers, grounding techniques for dissociation are most useful when you realize you’re actively dissociating. Keep a few on a list and save it nearby so you can reflect on your preferred techniques as needed. 1. Use One of Your Senses Using just one of your senses hones your focus, which reverts the dissociative process. When you feel yourself leaving your body or becoming numb to your emotions, pick one of your five senses. You might decide to grab something nearby. How does it feel? What temperature is it? Is it squishy? Ask yourself specific touch-sensory questions to bring yourself back to your body. 2. Ask How It’s Protecting You Dissociation connects with a person’s childhood trauma for many individuals. If your dissociative habits leave you feeling small or scared, ask how that habit is protecting you. Let your mind wander as it answers. You may find that your brain feels like it’s back in that childhood trauma.  Remind yourself of details about your current life, like how old you are, where you live, and whether you’re in control of your living situation. Your dissociations may become less powerful when it’s easier to connect to the present. It all starts with being curious and listening to your authentic inner self. 3. Take Your Shoes Off If you have outdoor access and the ability to walk safely, try taking your shoes off when you start dissociating. Feeling the earth against your feet improves cognitive function by activating the brain differently than interior flooring. You might find it’s easier to think through your thoughts or process your feelings once nature activates your cognitive processing abilities. 4. Play Your Favorite Music Grab a pair of headphones or play your favorite song out loud when your dissociative triggers occur. Listening to familiar music can bring you back to the present. You might start singing along, which regulates your breathing. You could play it really loud and feel the bass vibrate through your body, connecting you with your physical self. Even if it just helps regulate your mood, music can be a healing helper for dissociative episodes. 5. Read Your Crisis Plan People create a crisis plan by grabbing a sheet of paper or opening a note on their phone. Save resources for those moments when your dissociation feels overwhelming. You could list things like: One person you can contact for emotional support A free phone number so you don’t feel alone (like finding a Warmline specific to your needs) Three places you can go where you feel safe Three ways you can successfully distract yourself A link that guides you through coping strategies (like Dr. Tracey Mark’s video) You don’t have to use all the resources in your crisis plan when you need help. It’s there to remind you that you have options to feel better. Pick one and try it. If you don’t start feeling grounded or emotionally stronger, try a different one. It’s better than feeling alone when you’re struggling to regain control of your mind. 6. Try Box Breathing Box breathing is an excellent way to calm your breathing pattern when you feel worked up. It might take a minute to work, but it times your breaths so your inhales and exhales are equally long. Follow a video to visualize your box breaths or track a timer. It might just be the simple trick that helps you when you need it most. https://www.youtube.com/watch?v=G25IR0c-Hj8 Stay Anchored in Your Body  Try a few grounding techniques for dissociation — you may find it easier to manage during your next experience. No matter which kinds of dissociation you experience or what triggers you, you can regain control of your mind and body. It may even help to keep a journal to track which techniques don’t work so you don’t try them again next time.

Have you ever felt stuck in a rut, overwhelmed by negative thoughts or just needing a mental boost? You're not alone. Many of us experience these feelings, and while there's no one-size-fits-all solution, daily affirmations can be a game changer. Learn how harnessing the power of these simple phrases can elevate your life. What Are Daily Affirmations? Daily affirmations are powerful statements you repeat to yourself regularly. They're designed to help you conquer self-defeating and negative thinking patterns. When you say, think or even write these affirmations down, you start to believe them, leading to positive changes in your mindset and life. Is There Science Behind Affirmations? You might be wondering if there's any real science to back up the effectiveness of daily affirmations. Turns out, there is! Research shows positive affirmations can help rewire your brain. When you repeatedly focus on positive statements, you activate your brain's reward centers, making you feel happier, optimistic and motivated. How To Create Effective Daily Affirmations Creating effective affirmations is all about personalization. Here are a few tips to help get you started. Keep It Positive Concentrate on your aspirations and desired outcomes instead of your worries and fears. For instance, instead of saying. “I don’t feel overwhelmed,” say, “I am composed and confident.” Be Specific The more specific your affirmation, the better. Instead of "I am successful," try "I am achieving my career goals and thriving professionally." Make It Personal Customize your daily affirmations to align with your personal goals and aspirations. They should resonate with you on an individual level. Use Present Tense Phrase your affirmations as if they're already happening. This technique helps your mind to accept them as reality. For instance, say, "I am confident and self-assured," not "I will be confident and self-assured." Keep It Short and Simple Short and straightforward affirmations are easier to remember and repeat. Examples of Daily Affirmations To help you get started, here are some concrete examples you can use or modify to suit your needs. "I am worthy of being loved and chosen." "I am becoming the best version of myself." "I attract positive energy and positive people into my life." "I am achieving my dreams and goals." "I am in control of my thoughts and emotions." "I am grateful for the abundance in my life." "I am confident in my abilities and decisions." "I am healthy, happy and radiant." "I am surrounded by love and support." "I am at peace with my past and excited for my future." When to Use Daily Affirmations Here are some everyday situations where daily affirmations can make a significant impact. Morning Routine Imagine starting your day with a positive affirmation. As you brush your teeth, you look in the mirror and say, "I am ready to embrace today's opportunities." This simple practice sets a positive tone for the day and can help you face challenges with a more optimistic mindset. Work Stress Picture this: You're swamped with work and feeling overwhelmed. Taking a moment to step back and repeat, "I am capable of handling whatever comes my way," can provide a much-needed mental boost. Affirmations like this remind you of your strength and help you manage chronic stress. Self-Doubt We all face moments of self-doubt. Maybe you're about to give a presentation, and your nerves are getting the best of you. Repeating, "I am confident, and my ideas are valuable," can help calm your nerves and boost your confidence. Parenting Challenges Whether it's kids or furbabies, parenting is tough, and it's easy to feel like you're not doing enough. During those times, saying, "I am a loving and capable parent," can remind you of your worth and dedication to your little ones. Fitness Goals Daily affirmations can keep you motivated if you're working toward fitness goals. Before a workout, telling yourself, "I am strong, and I am improving every day," can give you the push you need to keep going. Overcoming Procrastination When you find yourself procrastinating on important tasks, try affirmations like “I am focused and productive” or “I am strong and capable.” These reminders can help shift your mindset and get you back on track. Dealing With Anxiety Although not a foolproof solution, repeating affirmations such as “I am calm and in control” can help boost your confidence and bring a sense of peace and stability in moments of anxiety.  Improving Relationships If you’re working on building better relationships or in the middle of a conflict, affirmations like “I communicate effectively and listen with empathy” can be game-changing and help you approach interactions with more kindness and positivity. Financial Goals When aiming for financial stability or growth, affirmations like “I am financially savvy and make wise decisions” can reinforce your commitment to managing your finances well. How To Make Daily Affirmations a Habit So, how do you make daily affirmations a habit? Here are a few tips for integrating them into your daily routine.  Start Small Begin with one or two affirmations that resonate most with you. Don't overwhelm yourself with too many at once. Remember That Consistency is Key Repetition is crucial. Try to say or write your affirmations at the same time each day. Morning routines or before bed are great times to do this. Write Them Down Writing your daily affirmations down can make them more powerful. Consider keeping a journal or sticky note where you'll see them regularly, like your bathroom mirror or workspace. Believe in What You Say It may feel awkward at first, but the more you believe in your affirmations, the more effective they'll be. Put genuine emotion and conviction into your words. Visualize As you say your affirmations, visualize them becoming a reality. Picture yourself living out the positive statements you're repeating. Pair With Existing Habits Link your affirmations with a habit you already have, like brushing your teeth or having your morning coffee. This strategy makes it easier to remember and stick with your affirmations. Use Technology Set reminders or use daily affirmation apps to prompt you throughout the day. Technology can be a helpful tool to keep you on track. Share With a Friend Share your affirmations with a friend, family member or loved one. Having someone to share this practice with can provide motivation and accountability. Track Your Progress Keep a journal of your affirmations and note any changes in your mindset or achievements. Seeing your progress can reinforce the practice and keep you motivated. Stay Patient Habits take time to form. Be patient with yourself and stay committed, even if you don’t see immediate changes. These things don’t happen overnight! Using Daily Affirmations: One Piece of Your Self-Care Puzzle Daily affirmations are awesome, but they’re just one part of a bigger picture. Think of them as a helpful tool in your overall self-care toolkit instead of a magic, stand-alone fix for all your problems. While they can help boost your mood and mindset, they’re not a substitute for professional treatment if you’re dealing with serious mental health concerns.  If you’re in a mental health crisis, it’s essential to seek more comprehensive support. Keep in mind, no single tool works perfectly in isolation — it’s all about finding a balanced approach to healing and growth.  Start Embracing Daily Affirmations Today To truly harness the power of daily affirmations, start incorporating them into your routine. Remember, consistency and genuine belief are vital to success. Start today, and watch as your mindset and life shift in a positive direction. You've got this!

In our fast-paced world, self-care has recently emerged as a buzzword, a mantra and a much-needed lifeline. But what is self-care, really? Beyond bubble baths and spa days, self-care is a multifaceted approach to maintaining and improving your overall well-being. Explore the basics and benefits of self-care, why it's crucial and how you can start prioritizing it in your life. What is Self-Care? At its core, self-care refers to our deliberate actions to promote our physical, mental and emotional health. It's about making time for activities that replenish and sustain us, allowing us to function effectively in our daily lives. Self-care isn't selfish — it's essential. Think of it like putting on your own oxygen mask first before helping others — you can't pour from an empty cup. The Basics of Self-Care Self-care encompasses various activities and habits that fall into several categories. Emotional Self-Care This type of self-care involves managing stress, practicing mindfulness, and engaging in activities that bring you joy and relaxation. Example: Journaling your thoughts and feelings at the end of the day can help you process emotions and clear your mind. Physical Self-Care This type of self-care includes everything from exercise and nutrition to sleep and regular medical check-ups. Your body is your temple, and taking care of it is fundamental. Example: Regular exercise can be as simple as a 30-minute walk every day. It doesn't have to be a grueling gym session — find something you enjoy and can stick with. Mental Self-Care Keeping your mind sharp and engaged is just as important as physical health. You can do this through reading, learning new skills or solving puzzles. Example: Dedicate time to read a book, listen to a podcast, rewatch your favorite movie or even learn a new language. Social Self-Care Human beings are social creatures, and maintaining healthy relationships is a vital part of self-care. Example: Schedule regular catch-ups with friends or join a community group that interests you. Spiritual Self-Care This type of self-care isn’t exclusive to religious practices but is more about finding purpose and meaning in life. It can involve meditation, spending time in nature or engaging in activities that align with one's values. Example: Spend a few minutes daily meditating or practicing deep breathing exercises to connect with your inner self. The Benefits of Self-Care When you commit to self-care, the benefits ripple through every aspect of your life. Here are some key benefits. Improved Physical Health Regular self-care practices — such as exercise, healthy eating and sufficient sleep — can improve physical health, reduce the risk of chronic diseases and boost the immune system. Additionally, healthier sleep patterns and daily consumption of fruits, vegetables and whole grains are linked to a longer life expectancy. Better Relationships Taking care of yourself makes you more present and engaged in your relationships. You can give more to others when you're not running on empty. Enhanced Mental Health Engaging in self-care can reduce stress, anxiety and depression. It promotes emotional resilience and helps you develop a positive mindset. Greater Self-Awareness  Self-care encourages you to tune into your needs and feelings, fostering self-awareness and personal growth. Increased Productivity When you're well-rested and healthy, you're more focused and productive. Self-care helps you manage your time and energy effectively. Common Barriers to Self-Care Despite knowing what self-care is and how important it is, many still struggle to incorporate it into their lives. Here are some common barriers and how to overcome them. Time Constraints “I don’t have time” is a common refrain. But when you really look into it, self-care doesn’t require huge time commitments. Even 10 minutes a day can make a difference. Suggestion: Integrate self-care into your daily routine. Wake up a bit earlier, use your lunch break wisely or establish wind-down strategies before bed. Guilt Many feel guilty about taking time for themselves, especially those who have others depending on them or have demanding jobs. Suggestion: Reframe self-care as necessary, not indulgent. You can’t help others effectively if you’re burnt out. Financial Concerns Some self-care activities, like spa treatments or fitness classes, can be expensive. Stressing out about not having the means to afford them can be counterproductive. Suggestion: There are plenty of low-cost or even free self-care options, such as walking in nature, practicing yoga at home, enjoying a good book, indulging in a healthy meal or simply catching up with your loved one online. Lack of Knowledge Not knowing where to start can be overwhelming, and venturing into something new can be scary — but remember, so is staying still and never changing. Suggestion: Start small and simple. Try different activities to see what works for you and build from there. Practical Self-Care Tips Consider these practical tips to make self-care a consistent part of your life. Set Boundaries Learn to say no and protect your time. It's okay to decline commitments that don't serve your well-being. Create a Routine Establish regular self-care routines, whether it's a morning meditation, a weekly hobby or a monthly self-care day. Stay Mindful  Pay attention to your body and mind. Notice when you're feeling stressed or drained and take steps to address it. Seek Support Feel free to ask for help from friends, family or professionals. Sometimes, self-care means reaching out. Be Kind to Yourself Practice self-compassion. Treat yourself with the same kindness and understanding you'd offer a friend or loved one. Simple and Fun Self-Care Activities To Try While the benefits of self-care are profound, that doesn’t mean it can’t be fun! Here are some enjoyable self-care activities to try. Dancing Put on your favorite music and dance around your living room. It's a great way to relieve stress and boost your mood. DIY Spa Day Create a spa experience at home with a bubble bath, candles and a good book. You don't need to go to an expensive spa to feel pampered! New Recipes Haven’t had the time to indulge in a healthy home-cooked meal in a minute due to a hectic schedule? Sometimes, even just cooking for yourself is enough self-care. Experimenting in the kitchen can be a fun and rewarding way to take care of your body and mind.  Nature Exploration Take a hike, visit a park, or simply sit outside and enjoy the fresh air. Nature has a mood-boosting and destressing effect that we all could use every once in a while. How to Start Your Self-Care Journey Embarking on a self-care journey might seem daunting initially, but it’s an essential step toward achieving a balanced and fulfilling life. Here’s how you can start. Identify Your Needs Reflect on what areas of your life need attention — physical, emotional, mental, social or spiritual. Set Small Goals Choose one or two self-care activities to incorporate into your routine this week. Make Time Schedule these activities into your calendar, just like any other important appointment. Reflect and Adjust After a week, reflect on how you feel. Adjust your self-care practices as needed and continue to find ways to prioritize your health. Make Self-Care a Part of You Self-care isn't a luxury —  it's a necessity. Understanding what self-care is and its benefits means you can start making positive changes in your life today. Remember, self-care looks different for everyone — find what works for you and commit to it. Start small, stay consistent and watch how these simple practices transform your well-being. Embrace self-care and give yourself the love and attention you deserve!

A typical concert lasts only hours, but the memory will last a lifetime. Whether you’re a first-time concertgoer or not, it’s great to have a refresher on a concert's do’s and don’ts. Here are some concert etiquette and not-iquette to make the show safe and enjoyable for you and other fans. DO Wear Comfortable Clothes It’s normal to get excited about wearing a costume of your favorite artist or those cute heels you’ve been looking forward to wearing on a special occasion. While wearing anything you like is fine, ensure you wear something comfortable. Let’s be real — concerts can be sweaty, especially if you’re attending an outdoor event.  The most important part of your OOTD is your shoes, especially if you plan on standing or dancing the whole time. Opt for a comfortable pair that doesn’t easily fall off or won’t hurt people if you’re crowd surfing. Consider wearing running shoes with ample cushioning to absorb shock from standing and jumping for long hours. DON’T Arrive Late Go to the venue early, like you would in an airport. Arriving hours early allows you to wander outside to buy merchandise, take IG-worthy photos, cool off with drinks and meet new friends. Giveaway culture is alive in many fandoms, especially K-pop and Taylor Swift’s concerts. Hours before the concert, fans give away free unofficial merchandise and other small gifts as a way to get interaction with fellow fans. DO Eat and Hydrate Properly Before Going to the Venue Eat a proper meal before going to the show. It’ll help fuel your body with the energy needed to enjoy your favorite artist’s performances. If the venue permits, ensure to drink fluids before and during the concert. Dehydration can make you feel dizzy, tired and irritable — three things that anyone wouldn’t want to experience during the best day of their lives. DON’T Put Your Phone Up Imagine queuing in the line for hours for the mosh pit seat to see your favorite artist up close. Then suddenly, the person in front of you blocks your view, trying to get snaps with their phone.  Attending a concert is a unique life experience, and it’s normal to feel the need to document it. After all, you paid for this. However, that shouldn’t give you a pass to spoil others’ concert experiences. Avoid holding your phone above your head to avoid distracting everyone behind you. Remember that people around you might be uncomfortable to be included in your videos. Try to keep strangers out of the frame to avoid violating their privacy. Do everything it takes not to be that person at a concert. DO Take a Shower While this concert etiquette should be obvious, it’s surprising that some still forget to do this. One thing you can expect from concerts is that you and the people around you will be sweaty. Plan and take a bath within 24 hours of going to the concert. Use your most trusted deodorant so you won’t smell while out and about. Use quality, natural deodorant that doesn’t contain harmful chemicals and won’t influence your hormones. DON’T Record the Entire Concert You paid to savor a live show, not be a videographer. Maybe you want to relive or share the experience with your social media followers, but think about it — what’s the purpose of recording an entire concert? The quality and sound quality are likely to be pretty bad, too. Not to mention, your arm may hurt after holding your phone for a while.  Instead of recording the whole act, film short clips. For instance, record the first minute of the performance (with your phone close to your face, of course) and then enjoy the rest of the act live. DO Make Friends  A concert is the perfect setting for meeting like-minded people. Strike up a conversation with your seatmate or the people in the queue. Asking about their favorite songs or opinions on the artist’s latest album makes excellent conversation starters. If you’re an introvert who wants to make friends, giving away small gifts is the best way to go. If you’re a Swiftie, create bracelets to trade with other fans. You can post your whereabouts on social media so others can meet with you. DON’T Throw Stuff on Stage In 2023, Taylor Swift said “it really freaks me out” during her Buenos Aires concert. After a presumed gift landed next to her piano, the pop star paused her performance to address the audience. The same year, Bebe Rexha was hospitalized after a fan threw their phone at the artist.  Everyone loves gifts, but your favorite artist won’t appreciate it if they or their dancers end up tripping on it. Try to put yourself in their shoes — what would you feel if someone threw you something while doing the thing you love the most? Your best day can quickly become your idol’s nightmare, so avoid throwing gifts on stage. DO Respect Other Acts Some concerts, like Coachella, feature multiple acts. You’re not required to love every performing artist, but respect is a necessary concert etiquette. Be respectful of the artists, especially the lesser-known ones, as they will be nervous playing in front of a crowd anticipating bigger acts. Research the set list days before the show to familiarize yourself with the artists and their songs, if possible. DON’T Cut Line, Hit and Push People This concert etiquette is a given for any social event. Cutting in line and being rude to other people immediately ruins the vibe, so be mindful about how you act. Don’t push to the front and hurt other concertgoers, even if the crowd gets a little rowdy. If you see someone who has fallen over or looks dazed, don’t hesitate to help them and call for a staff member. DO Live In the Moment Many people want to take videos to show off and immortalize their experiences. If you’re one of these individuals, there’s no need to feel bad. However, taking videos takes you out of the moment. Don’t just stand there and take videos — dance and sing your heart out within reason. Do everything you can to immerse yourself in the experience. You worked hard to pay for the ticket, so make it an amazing moment to remember. Enjoy Your Next Concert Now you’re all set for your favorite artist’s next concert. It pays to know the do’s and don’ts of attending a show, especially if you’re a first-time concertgoer. Remember these tips to make the most of your experience.

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.

Imagine drinking high amounts of water after completing a run under the scorching sun, feeling satisfied with your hydration efforts. However, what if you discover it could do you more harm than good? Could drinking too much water be as risky as dehydration? Explore everything you need to know about this concept. Is There Such a Thing as Drinking Too Much Water? Long story short, yes. Drinking too much water comes with many names, such as hyponatremia, water poisoning, water intoxication and overhydration. This may surprise you, as you’ve often been told to keep yourself hydrated. However, you can still get “poisoned” from getting too much of this seemingly harmless fluid. Overhydration occurs when the blood’s electrolytes become diluted after drinking too much water. A pair of healthy kidneys can keep water balance in the body. However, once the kidneys become too overworked to keep up with excreting fluids, your body’s sodium levels become more diluted, which could be dangerous. Sodium is essential for maintaining blood pressure, muscles and nerves. If the numbers fall too low, it can result in various symptoms, including death. In September 2022, 28-year-old Lillian Lucas collapsed and died after drinking excessive amounts of water. A psychiatrist who previously treated Lucas said this could be caused by psychogenic polydipsia, a mental disorder prompting people to have an uncontrollable urge to drink fluids. This could also be a side effect of an anti-psychotic medication or a symptom of psychosis. How Much Water Should You Drink Daily? While the usual eight-cup rule is generally healthy, the amount varies from person to person. The average daily water for healthy men is around 15.5 cups, and for women, around 11.5 cups. The recommended water intake is based on many factors, such as: Physical activity level: Increasing your water intake is essential if you’re working out or participating in a sports activity. Ambient temperature: Adjust your water level depending on the temperatures outside. During warmer temperatures, you may get dehydrated faster. Health complications: Overhydration is possible when you have an underlying condition or taking medications that encourage water retention, such as anti-inflammatory drugs and nonsteroidal. Age: Adults don’t feel the urge to drink water as much as they did back in the earlier years. Given these considerations, it’s safe to say that there’s no one-size-fits-all solution to the required daily water intake. It’s best to consult your physician if you have a medical condition. What Are the Signs of Overhydration? When can you know you’re drinking too much water? Pay attention to these signs: Urine Color  Your urine is the best indicator of your hydration levels. A typical urine color ranges from pale yellow to tea-colored, caused by the pigment urochrome. A clear pee is a sign that you’re overhydrated. Frequent Bathroom Trips This might be obvious, but a surefire sign that you’re drinking too much water is relieving yourself more than usual. However, if you’re drinking tea and coffee, this might be normal.  Nausea Sometimes you may feel nausea or even vomit if there’s too much water in your body. This is because the kidneys can’t eliminate the excess liquid anymore, which causes your whole body to carry extra fluids that may lead to nausea and vomiting. Headaches Much like dehydration, drinking too much water can be a nuisance to your body by causing throbbing headaches. As previously mentioned, excess fluid levels trigger a decrease in salt levels, causing cells to swell. When your brain feels a throbbing headache, it may lead to troubled breathing. Fatigue When your kidneys work too hard to eliminate excess fluids, the body causes a hormonal reaction that makes you more tired. If you feel sluggish after drinking too much water, it’s because your kidneys are having a hard time doing their job. Shaky Muscles Muscle weakness, cramps and spasms are also symptoms of overhydration. These signs may arise when sodium becomes too diluted. Feeling pain or shakiness in your legs or arms after drinking water could be a sign your body lacks vital electrolytes.  Conversely, the same symptom can be a sign of dehydration in certain cases. To know if you’re dehydrated, check for other signs, such as dry mouth and flaky skin. Disorientation In extreme cases, overhydration can cause confusion. This is also caused by the dropping of electrolyte levels. How to Prevent Overhydration Now that you know water toxicity is possible, it’s time to find out how to prevent this from happening. Here’s how you can be proactive about it. Use Thirst Cues Drink appropriate amounts of water when you’re thirsty. Avoid drinking more than one liter of fluid per hour to give your kidneys time to eliminate excess water. This is a popular strategy among endurance athletes, who are considered the most susceptible individuals to this condition.  Dehydration can also cause uncomfortable feelings. A study on men found that losing 1.6% of water increased the risk of fatigue and anxiety. Check Your Urine’s Color If you're a frequent water drinker, check the color of your urine first to determine your hydration level. If your urine is light yellow, it's normal. The darker the color, the more your body needs water. But, if your urine is clear, you may drink too much. Cut back on Exercise Whether you’re training for a triathlon or working out for more than an hour, you may find yourself more thirsty than usual. This is natural but always listen to your body. Be more conscious of your water intake to avoid overhydration. If you want, you can switch to a sports drink to maintain your body’s electrolyte balance. Eat Water-Rich Foods Water is also found in other food sources. There are plenty of hydrating foods to eat to maintain healthy hydration levels. For instance, cucumbers contain 95% water content — they can be served in a salad, mixed with pasta or enjoyed as is. Other water-rich foods include water, strawberries, oranges, lettuce and celery. Consult Your Doctor If you suspect your overhydration stems from an underlying condition, consult your physician. Excessive water consumption can be caused by psychogenic polydipsia, which triggers a persistent sensation of thirst.   Drink Water in Moderation Too much of everything is too much — even this rings true to one of the things necessary to keep your body functioning. Overhydration is just as risky as dehydration, so it’s best to keep your water intake at a healthy level.