This one time, at a conference, the keynote speaker asked the audience to write down 4 people they love. He gave us a minute or two to do so.

Once done, he asked us to raise our hand if we listed ourselves on that piece of paper. Less than 20% of the people in the room (mind you, it was hundreds of people in attendance!) had done that.

Most people listed their spouse, kids, parents, the dog, etc. It was an eye opening exercise for many of us in the room. It’s crazy how we often forget about ourselves!

Source: Marriage.com

Let’s take a moment to talk about the most significant relationship you’ll ever have in your life.

No, it’s not the one with your parents, your best friend, or even your significant other. It’s the relationship you have with yourself. Yes, you heard it right! The relationship with YOU is the one that ultimately matters the most.

Why, you ask? Well, it’s simple. You are the constant in your life, the one person you’ll spend every single moment with, from birth until your last breath.

Now, imagine being in a relationship where you’re constantly criticizing, doubting, or belittling the other person. Sounds exhausting and unhealthy, right? That’s exactly what happens when you don’t cultivate a loving relationship with yourself. When you love and respect yourself, you set the standard for how others should treat you. You become more confident, resilient, and empowered. You’re able to make better decisions, set healthier boundaries, and pursue your dreams with gusto.

In the end, the journey to a fulfilling life starts with loving YOU. It’s the one relationship that will guide and shape all others. Embrace it, nurture it, and watch how it transforms your life in the most beautiful ways!

ME Time

Whether you’re single, in a relationship, or married with children, it’s important you set aside a small portion of your day for a little ME time. The rigors of family life and the working world can wreak havoc on your confidence and self-esteem, leaving you feeling disconnected from your life and swimming against a tide of self-doubt.

Sometimes, we’re all so bothered about pleasing other people that we forget what’s really important to ourselves. But investing some time in yourself doing self-care is by no means selfish – it simply gives you a little breathing room in a fast-paced and hectic society, where sometimes every second seems to have been accounted for.

Good for Your Body

If you have run yourself mentally ragged looking after the kids, your partner, or your boss all day, chances are you feel exhausted by the evening. However, exercise is a great way to help you get your energy back, especially if you work in a stagnant office environment where no one does much moving these days.

The benefits of exercise on the body are well known – it can reduce the risk of diabetes, cancer, heart disease and stroke – and actually makes you feel better about yourself.

In fact, the endorphins you get with exercise often make you feel happier, more fulfilled, and more energetic – and of course there are the aesthetic benefits too. So, in a nutshell, regular exercise

Good for Your Mind

We all know we should exercise and eat well to ensure a healthy body – but did you know physical activity is also good for your brain?

According to scientists at Cambridge University, exercise stimulates grey matter growth in the brain. Running and other aerobic activity (including simply walking) can cause the formation of hundreds of new brain cells, which are used for learning and memory recollection. In fact, taking the time out to physical movement for 30 minutes every day may even prevent the deterioration of your brain in old age.

In addition, years of sedentary office work might reduce your mental capacity (even despite those “stimulating” spreadsheets)! So, instead of working late and staying in during the evenings, take some “ME time” and go for a walk or run around the block. It’s good for your body and your mind!

Good for Your Soul

When was the last time you actually switched off? I know people who even take their smart-phones to the bathroom with them because they are so addicted to the constant stream of information. Between TV, radio, and all the internet-connected devices available to us today, we rarely have a moment’s peace and quiet to think about our lives, our hopes and dreams, and our aspirations.

So turn off the electronics for a little while and indulge in some technology-free time. Think about what YOU want to do with YOUR life, rather than stalking your old college friends on Facebook.

Meditation can help you relax and get away from it all, or you could even take some time to learn a new skill or take up a hobby.

Whatever you choose to do with your time, remember that you deserve to be the star of your own life – so start doing it YOUR way, without being buried by a sea of stress.

Over to you…

Do you often find that you neglect self? How do you show yourself that you’re loving YOU? Please share your thoughts below!

Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.

Lucille Ball

The post Loving YOU: The One Relationship That Ultimately Matters appeared first on Escape Normal.

Additionally, we fail to understand the reasons we give up quickly, but don’t fret. I’ll fill you in. Plus, know that perseverance is a skill that can be cultivated so you can avoid giving up when times get tough.

The first step is to gain some insight into why you give up before you hit the finish line.

9 Reasons We Give Up

1. We care too much about the opinions of others. This is a bad habit we learn at a young age. It doesn’t take too long in Kindergarten to quickly realize that others judge us, and sometimes, quite harshly. In time, many of us grow out of this to some extent, but it still lingers in most.
   
   The fact is that few people care one way or the other. You might as well just do your thing and avoid worrying about what others might think.
2. We don’t know how to use failure properly. Failure is part of the process of succeeding. You’ll rarely figure out the best way to do something on your first effort. Failure is just an undesired result. It says nothing about you. Just learn and try again.
3. We don’t care enough. Sometimes we bite off more than our motivation can chew. The solution is to choose wisely. Avoid taking on goals and projects that aren’t exciting to you. Your time is precious.
4. We’re too outcome-oriented. Enjoying the process and journey is just as important, if not more, than the end result. There really aren’t that many things that are worth suffering for years to attain. Is it worth winning a gold medal if you hated every minute of your life for 10 years? Find a goal that you can enjoy working on.
5. We lack self-confidence. When we expect to fail, we won’t even get started. What would be the point? Building self-confidence will allow you to be more successful by permitting you to try in the first place. With low self-confidence, you’ll give up quickly.
6. We lack self-esteem. Sometimes, we don’t think we deserve to be successful. So, we find ways to sabotage ourselves and come up with excuses to quit. Believe that you deserve what you’re trying to achieve, and you’ll last longer in your pursuit of it.
7. We like our distractions too much. Eating salad isn’t as much fun as eating French fries (trust me, I know! LOL). Practicing piano isn’t as much fun as watching Game of Thrones(but the show was soooo good!). Distractions can be progress killers. Set aside time to indulge in your distractions AFTER your work is done.
8. We lack responsibility. It’s easy to blame others for our setbacks. You have to own your life, your failures, and your successes. No one is coming on a white horse to rescue you or to do the work for you. The ball is in your court.
9. We have bad habits. Bad habits are well-ingrained distractions. They steal our attention and time. They can even be harmful. Quitting when things get tough can be a habit. Think about your habits and determine which make you more likely to give up.

How Not to Give Up

So now that you know and truly understand the reasons we give up, it’s time to do something about it. Let’s dig in!

1. Set Realistic Goals. Set goals that are achievable. When you set goals that are too high or unrealistic, it can lead to frustration and a feeling of being overwhelmed. Start with small, achievable goals and gradually work your way up.
2. Develop a Positive Mindset. A positive mindset can be a powerful tool in overcoming obstacles and achieving your goals. When you encounter challenges, try to view them as opportunities for growth rather than setbacks.
3. Practice Self-Care. Taking care of your physical, emotional, and mental health is crucial in maintaining the energy and motivation needed to pursue your goals. This can include getting regular exercise or movement, eating a healthy diet, getting enough sleep, and taking time to relax and recharge.
4. Seek Support. Too many people are afraid to ask for help. Don’t hesitate to seek the support you need from others. This can be from friends, family, mentors, or professional counselors. They can provide encouragement, advice, and a different perspective on your challenges.
5. Celebrate Small Victories. Celebrating small victories along the way can boost your motivation and confidence. It’s a reminder that you’re making progress towards your goals, no matter how small.
6. Embrace Failure. Understand that failure is a part of the journey to success. Instead of viewing it as a setback, see it as an opportunity to learn and grow. Each failure brings you one step closer to your goal.
7. Stay Focused. Keep your eyes on the prize. Don’t let distractions or setbacks deter you from your goal. Remind yourself of why you started and what you’re working towards.
8. Develop Resilience. Resilience is the ability to bounce back from setbacks and keep going. This can be developed through practices like mindfulness, stress management techniques, and maintaining a positive outlook.
9. Practice Patience. Success doesn’t happen overnight. It takes time, effort, and patience. Understand that it’s a process and be patient with yourself and give yourself grace when things don’t go exactly as you want (which could be often!)
10. Stay Committed. Commitment is key in achieving any goal. Stay committed to your goal, even when things get tough. Remember why you started and keep pushing forward. When you are committed, you are more likely to be consistent as well which, of course, leads to keep pushing through – not giving yourself a chance to give up.

Ultimately, the journey to achieving your goals and dreams is a marathon, not a sprint. It takes time, effort, resilience, and a lot of perseverance. But with the right mindset and strategies, you can overcome obstacles and achieve ALL your dreams. Don’t give up!

Over to you…

Think about a time when you gave up on something. What were your reasons? Once you can answer that question accurately, you can create a plan to overcome it.

There are few obstacles that can withstand someone with enough persistence. You don’t have to be born with this gift. It can be developed. Just think about how different your life would be if you never gave up!

You can STILL create that life, especially now that you recognize the reasons we give up which means you can nip it in the bud as soon as the urge to give up surfaces.

The post 9 Crushing Reasons We Give Up (and what to do about it) appeared first on Escape Normal.

‘Nuff said with this image, right?!

It explicitly tells us the 6 simple ways to live life to the fullest. Whether your school of thought is we only have one life to live or we live multiple lifetimes, our mission is to make the best of the life we currently live.

Life is Really Simple, We Just Love to Complicate it!

Kesha Brown

Okay, so I said simple, not easy. But boy do we looooove to complicate things, don’t we???

Fortunately, this little simple image is going to help us “de-complicate” life. Yes, I just made that word up and from here on out is it copyrighted by Escape Normal & Associates but feel free to use it as you see fit.

6 Simple Ways to Live Life to the Fullest

Let’s break the image down piece by piece shall we…

1. Live it up – Yes, live it freely, live it well, and when you know your worth, you can really live life to the fullest!
2. Drink it down – No, I don’t mean become an alcoholic but take this in a more figurative sense, i.e. swallow your pride. And for those who do take the bottle to the head, just be safe.
3. Laugh it off – Have fun, be crazy, enjoy this thing called life and its seemingly unsensible process.
4. Avoid the bullsh$t – Those of you who love drama, just give it up. Stop the madness Boo Boo! Use K.I.S.S. (Keep It Simple Sally – I won’t call you stupid…this time) and keep it movin’. Don’t invite drama into your life and get rid of as much of it as you can.
5. Take lot of chances – Experience everything you want. Why not? Go out and screw up, make mistakes (caveat: please learn from your mistakes though!), and remember, “If you do what you’ve always done, you’ll get what you’ve always gotten.”
6. Never have regrets – What good will regrets do? Can anybody answer that for me? Yes, there are things we wish we’d done differently but that doesn’t mean live your life wishing, hoping, and living in the past. Either correct that which you regret or make sure to do differently next time.

Speaking of regrets, check out this article on Today.com, “How to live life without major regrets: 8 lessons from older Americans.”

In the end, everything you’ve done up until this point was exactly what you decided to do – choices YOU’VE made.

Think about it: can you honestly do things you REALLY don’t want to do? I don’t think so…unless someone has a gun pointed at your head or twig and berries, but even then you still have a choice, albeit it ugly ones.

I Leave You With…

Live this day as if it will be your last. Remember that you will only find ”tomorrow” on the calendars of fools.

Forget yesterday’s defeats and ignore the problems of tomorrow.

The saddest words you can ever utter are, ”If I had my life to live over again.”

Take the baton, now. Run with it! This is your day! Beginning today, treat everyone you meet, friend or foe, loved one or stranger, as if they were going to be dead at midnight.

Extend to each person, no matter how trivial the contact, all the care and kindness and understanding and love that you can muster, and do it with no thought of any reward.

Your life will never be the same again.

Og Mandino

Still Have Questions? I’ve Got Answers!

Over to you…

Hopefully this is motivation and inspiration to achieve your goals in life, create new and wonderful experiences, escape mediocrity, and live your best life!

What are some ways you live life to the fullest? Do you have additional tips to do so? Please share your feedback in the comments!

The post 6 Simple Ways to Live Life to the Fullest appeared first on Escape Normal.

You’re not alone. In a world that often encourages us to fit in, it’s time to break the mold and step into a life that’s authentically yours.

In this empowering guide, you’ll learn 5 steps that will help you escape mediocrity and tap into your true potential. Get ready to embark on a personal transformation that will lead you to the extraordinary life you’ve always envisioned.

Step 1: Ignite Your Vision

Start with a bold, audacious vision. Dream big and paint a vivid picture of the life you truly desire. Let go of self-imposed limitations and let your imagination take flight. See yourself living a life filled with passion, purpose, and adventure.

Write down your dreams, create a vision board, and immerse yourself in the possibilities that lie ahead. By igniting your vision, you’re setting the stage for an extraordinary life that defies the norm.

As Bob Proctor, a renowned motivational speaker and author, once said,

“99 people out of 100 settle for whatever they get, wishing they had more from the cradle to the casket.“

Don’t be one of those 99. Dare to dream big and ignite your vision.

Step 2: Step Beyond Your Comfort Zone

To break free from the ordinary, you must be willing to step beyond your comfort zone. This is where growth and transformation occur.

Embrace new experiences, take calculated risks, and venture into the unknown. Yes, it’s scary but you won’t get anywhere close to achieving your goals if you don’t.

Push past your self-imposed boundaries and discover the thrill of exploring uncharted territory. It’s in these moments of discomfort that you’ll find the extraordinary.

As the Icelandic proverb goes,

Mediocrity is the worst enemy of greatness.

Islandic Proverb

Don’t let the comfort of mediocrity hold you back from the greatness that awaits you.

Step 3: Foster a Mindset of Endless Possibilities

Your mindset is very powerful and it that can either propel you forward or hold you back. Foster a mindset of endless possibilities and believe in your ability to achieve extraordinary things.

Embrace optimism, resilience, and a growth mindset. Replace self-doubt with self-belief and see challenges as opportunities for growth.

By shifting your mindset, you’re opening yourself up to a world of endless possibilities.

Remember, the emotional part of your brain responds to vivid images and movies you make in your head, not logical reasons. So, start imagining how great your life will be if you change and how horrible and undesirable it will be if you keep going the way you’re going.

Step 4: Take Action with Passion

Dreams without action remain mere fantasies. And this is ever so true!

To manifest an extraordinary life, you must take action with passion. Break down your big goals into smaller, actionable steps. Set goals, create plans, and hold yourself accountable.

Embrace a lifestyle of continuous improvement and make consistent progress towards your goals.

Remember, it’s the small, intentional actions that lead to extraordinary outcomes. As the saying goes, “The journey of a thousand miles begins with a single step.” So, take that first step now – not tomorrow or someday.

Related Reading: Atomic Habits by James Clear

Step 5: Build Your Tribe of Supporters

No journey to an extraordinary life is complete without a tribe of supporters.

Surround yourself with like-minded individuals who lift you up and greatly inspire you. Seek mentors, join communities, and cultivate relationships with those who share your desire for greatness.

Together, you can amplify each other’s strengths and navigate the challenges that come your way. Building your tribe of supporters will fuel your journey to an extraordinary life.

Remember, no one is an island. We all need support and encouragement to reach our full potential.

Personal Transformation Starts Now

Living an ordinary life is no longer an option if you want to be successful by your own right and feel fulfilled.

It’s time to escape mediocrity and walk on your path to an extraordinary existence.

By igniting your vision, stepping beyond your comfort zone, fostering a mindset of endless possibilities, taking action with passion, and building your tribe of supporters, you will unlock your true potential and transform your life into one that is truly extraordinary.

Embrace the power within you by using these 5 steps above to break free from the ordinary, mundane, and normal and live the extraordinary life you know you deserve. Your personal transformation starts now!

Still Have Questions? I’ve Got Answers!

Over to you…

Remember, escaping mediocrity is about what YOU want. Leading a remarkably extraordinary life doesn’t necessarily mean impacting millions, achieving fame, or amassing immense wealth, at least not in everyone’s perspective. If that’s what you want, great! Just know that it’s whatever you decide it should be for you.

Leading a fulfilling life involves aligning your actions with your core values and engaging in activities that you truly enjoy.

To me, a fulfilling life is waking up each morning with enthusiasm and going to bed each night with a sense of satisfaction. It’s about feeling accomplished at the end of each day and week, knowing that I’m genuinely living the life I’ve always desired!

What about you? What’s your vision for an extraordinary life?

The post Escape Mediocrity: a 5 Step Guide to Your Extraordinary Life appeared first on Escape Normal.

How often do you find it difficult to say no? Do you say yes just to be nice but really don’t want to?

Well, you’re not alone. I used to find it hard, too, because I wanted to please everyone and just be nice.

Well, I’m a “Say No” sistah these days and loving it and I want you to learn more ways to say no too with confidence, assertiveness, and without guilt!

Why We Find It Hard To Say No

It’s only a little two letter word right? Okay, say it with me aloud: NO.

I didn’t hear you. Say it loud – NO!

Feels good doesn’t it

But you don’t say it as often as you probably should. Why?

Here are some reasons why we often find it hard to say no.

• You’re such a kind and caring soul, always ready to lend a helping hand. Saying no isn’t easy for you because you genuinely want to assist others and hate the thought of turning someone away, even if it means sacrificing your own time.
• Saying no feels like a challenge because you were brought up with the belief that it’s impolite, rude, or disrespectful, especially when dealing with people of higher authority.
• Another reason you find it hard to say no is that you simply want to be agreeable. You value your relationships and don’t want to rock the boat by disagreeing with others. It’s natural to want to fit in and be part of the group, even if it means sacrificing your own needs or desires.
• The fear of conflict also plays a role in your hesitation to say no. You worry that rejecting someone’s request might lead to anger or confrontation. Even if things don’t escalate immediately, there’s a fear that your refusal could strain the relationship or have negative consequences down the road or that they’ll “retaliate” somehow if you ever ask them for something.
• Then there’s the fear of missed opportunities. Saying no can feel like closing doors, and that’s a scary thought.
• And let’s not forget about the fear of burning bridges. Saying no can be interpreted as rejection, which might strain relationships or lead to severed connections. We all want to maintain positive connections with others, so it’s understandable why you might feel reluctant to say no and risk damaging those relationships.

But here’s the thing: by avoiding saying no, you’re actually sacrificing your own time, needs, and even your own happiness. You deserve to prioritize yourself and the things you genuinely want (or need) to do. It’s okay to set boundaries and protect your well-being.

You have the power to change this dynamic. Recognize that saying no doesn’t make you a bad person or mean that you don’t care about others. It’s about honoring your own needs and values. When you start saying no when appropriate, you’ll reclaim your time and energy. You’ll feel empowered and more in control of your own life.

10 Empowering Ways to Say No

Telling others no doesn’t have to be difficult. If you struggle with the concept, here are some ways to say no – assertively – that you can put to use immediately.

1. Saying no outright, no explanation needed, and/or just a definitive No.
   
   “No, but thanks for considering or thinking of me regarding this.”
   
   OR “No, but I’m very flattered that you’ve asked me.”
   
   OR “I hate to disappoint you, but I’m not able to do this. I’m afraid I’ll overextend myself.”
   
2. Saying no when you are not sure how to reply, need time to prepare an answer or need time to consider something.
   
   “I’m in the middle of doing work / a meeting right now. Can I let you know once I’ve checked my schedule later?
   
   OR “I have a tight deadline this week. Can I get back to you in a few days’ time?”
   
3. Saying no to handle other people’s non-urgent problems and issues which you don’t want to deal with right now.
   
   “Work is really busy this month. So sorry about that. Can it wait until next week or next month?”
   
   OR “I’m not currently in a position where I can take on this responsibility. Could we talk about this at another time if there’s a change in my circumstances?”
   
4. Saying no and suggesting someone else who can do the task.
   
   “Jane loves doing (insert task) – she can help you with that / Jane is the best person who can help you with that.”
   
   OR “I don’t feel comfortable / not confident to help you with that but Sarah might be able to.”
   
5. Saying no when dealing with people who like to take advantage and keep asking you to do favors for them.
   
   “I’m too occupied to do that right now, but I can show you how you can do it for yourself.”
   
6. Saying no when dealing with overwhelming or too many demands.
   
   “Which task should I focus on first?”
   
   OR “Of the tasks you’ve asked of me already, which is higher priority?”
   
7. Saying no when you’d really like to help but can’t right now.
   
   “I’d love to help but I’m focusing on _______ right now.”
   
   OR That sounds great and I would help but I don’t have time for anything except ________ at the moment.”
   
8. Saying no to loaning money. (my personal favorite!)
   
   “I really wish I could but I make it my practice not to loan money to friends and family.”
   
9. Saying no when you truly have to think about it. This is more of a “maybe” than an absolute “no.” Avoid using this option if you really do want to say no.
   
   “Please give me time to consider it and and I’ll get back to you by [date].”
   
10. Saying no when someone is trying to sell you something you don’t want. And remember, you’re rejecting their product or service; you’re not rejecting them personally.
    
    “Right now, your offering doesn’t meet my needs but I’ll get back to you if my needs change.”

If you’ll learn to say “no” to the things that you really don’t want to do, don’t have the time to do, or don’t fit your needs, you will learn to set better boundaries and your life will be much richer for it!

But like many other things in life, it gets easier with practice. After you get used to it, you’ll be surprised how easy it is and how receptive others can be.

Remember to only tell the truth. One of the options above is bound to be true. There’s no reason to feel like you’re being dishonest. Now go tell some people “no” and see how much better you feel!

Let today mark a new beginning for you. Give yourself permission to say NO without feeling guilty, mean, or selfish. Anybody who gets upset and/or expects you to say YES all of the time clearly doesn’t have your best interest at heart, Always remember: You have a right to say NO without having to explain yourself. Be at peace with your decisions.

Stephanie Lahart

How to Say No, The Manifesto

Celestine Chua, over at The Personal Excellence Blog, created this handy dandy manifesto offering ways to say no in a clear visually compelling format. Check it out!

Source: The Personal Excellence Blog

Say No and Still Be Friends

Another piece to this phenomenon that many people struggle with is saying no to friends and family. Who doesn’t want to help a friend or family member who asks for your help?

Unfortunately, there are times you simply need to say no and it can be awkward because no one wants to risk a friendship. To help you with this, take heed to these few principles so you can say no without damaging your friendships.

1. Make sure you didn’t misunderstand anything. Misunderstandings are common. Maybe you didn’t hear what you thought you heard. Get clarification before
   you say yes or no. Maybe you’ll be able to say yes, if you first seek to understand.
2. Separate the issue from those involved. Once you’ve gotten clear on the issue and determined that you’re not getting involved, remember that you’re still friends. Being friends is separate from the issue at hand. Make sure they understand that it’s the issue or your own situation that’s preventing you from saying yes, not them.
3. Keep the focus on yourself, not your friend. It doesn’t go over well if you say something like, “I can’t lend you money because everyone knows you’ll never pay it
   back,” although that’s what you’d likely WANT to say. LOL Let them know that you care, but explain why you can’t help. (See #9 above regarding loaning money).
4. Be firm and clear in your no. Don’t give weak, wishy-washy answers that give the other person hope that you might change your mind. Just give a clear no, which ends the issue quickly. It’s like pulling off a Band-Aid with one quick pull.
5. Figure out the underlying need. If you can determine what she really needs, you can help your friend come up with another solution. Sometimes, a person in need doesn’t have the capacity to find more elegant solutions. You could be of great assistance by taking the time to brainstorm and look for other alternatives in which you aren’t involved.
6. Find another way to help them. Maybe you could help with the current issue in some smaller capacity. Offer other suggestions. Maybe they have another need where you would be happy to provide help and support.

It’s never easy to say no to a friend. But sometimes saying no is the only way to maintain a friendship. If helping someone comes at too great a cost, you’ll end up feeling resentful, which can kill the relationship altogether.

It’s Okay to Say No. (Reflection Exercise)

Say these words below to yourself to learn how to assertively, positively, and confidently say no.

My time is precious and I choose to spend it how I please. I can only expect to achieve success without burnout when I am focused on my goals and aware of my limitations. For this reason, I am able and willing to say no when the need arises.

I prioritize the people and activities in my life. I let go of the idea that I should be able to come up with enough energy and be instantly available for every person and every activity that comes my way WITHOUT feeling guilty or creating excuses because I know that it is okay to say no.

I feel comfortable saying no to others, assertively and confidently, knowing that my feelings are at least as important as the feelings of my friends or loved ones.

I only take on what I am sure I can accomplish in the time frame requested so others know they can trust me to complete their requested tasks when I agree to do them.

Today, I am confident about saying no to others if I so choose. I plan to speak up more about my feelings in the future, even if this means saying no more often.

Self-Reflection Questions:

1. Do I keep my goals in mind when deciding how to spend my time?
2. Do my friendships/relationships help or hinder me in reaching my goals?
3. Do I believe it is okay for me to tell others “no?” If not, why not?
4. How can I feel better about asserting myself?

Resources

1. Learning How to Say No When You Usually Say Yes: Everything You Need to Know Explained Simply – Book

2. When I Say No, I Feel Guilty – Book

Over to you…

Do you find it hard to say no? What strategies will you use going forward to ensure you know how to say no with confidence?

Tell me in the comments below!

*This post contains affiliate links so we may earn a small commission when you make a purchase through links on our site at no additional cost to you. Thanks for your support!

The post 10 Empowering Ways to Say No (and keep friendships) appeared first on Escape Normal.

The Power of Words

Words are more than just a way to put sentences together and communicate ideas. Words have immense power, and it’s not just about WHAT we say but also HOW we say it. Whether we are speaking to ourselves, others, or the universe, our choice of words can shape our experiences and influence the outcomes we desire.

Words can start angry feuds that destroy relationships. On the flip side, words can heal nations. They can be used as weapons of destruction or as soothing salves to bring comfort and solace to those in pain. Despite this immense power, people often toss words around carelessly like throwing darts blindfolded!

Ultimately, the power of words should never be underestimated. Words have a lasting impact on our lives, and we should be very cautious when choosing them.

Related Article: The Power of Choice in Your Daily Life

Vibration and Energy of Words

Words. They are energy, with the power to impact our thoughts, emotions, and actions. When we speak, our words carry a vibrational frequency that can either uplift or bring us down.

Negative words or thoughts can create a heavy, dense energy that can weigh us down and make it difficult to move forward. On the other hand, positive words and thoughts can create a lighter, more uplifting energy that can help us feel inspired and motivated.

Have you ever noticed how certain words can evoke different emotions or images in your mind? I’m sure you have. This is where psychology meets the power of words, right?!

For example, the word “sunshine” may bring to mind bright yellows and oranges, while the word “rain” may evoke cool blues and grays. This is because words carry not only their literal meaning, but also an associated energy or emotion and even vibration.

Try it for yourself – what comes to mind in terms of color, feelings or energy when you hear the words “love” and “hate” or “peace” and “war” or “hope” or “despair?”

The answers may vary from person to person, but it’s fascinating to explore the different energies and emotions that different words can carry.

This is also why certain words can trigger us. There are just some words that we have an emotional attachment to that plays a part in how we live our lives and view the world.

Can you think of any words that negatively trigger you or positive words that you use often? Think about what those words evoke and how they make you feel.

I bet you that the positive words you use more often create a higher vibe than the ones that trigger you. And because of this, use those high vibe words MORE often!

Curse or Creation?

While words can be incredibly powerful and uplifting, they can also have a dark side. In some cases, words can be curses that inflict harm to ourselves or on others. Hurtful words spoken in anger or malice can cause emotional pain that lingers loooooong after the words are spoken. Such words can destroy relationships and create deep wounds that could take years to heal.

On the other hand, when we choose to speak from a place of love and kindness, our words can become a powerful force for good, inspiring positive change in ourselves and others. By speaking positively and choosing our words carefully, we can create a higher vibration and attract more positivity and abundance into our lives.

Deciding whether words are a curse or a creative force depends on our intention and the impact of our words. If our words are meant to harm, insult, or belittle someone, they are more likely to be a curse. On the other hand, if our words are intended to inspire, uplift, or motivate someone, they can be a powerful creative force.

How We Speak to Ourselves

The words we use in our self-talk can impact our self-esteem and our belief in ourselves. Positive affirmations like “I am capable” or “I am worthy” can change our mindset and help us achieve our goals. Conversely, negative self-talk like “I’m not good enough” or “I can’t do this” can hinder our progress and create self-doubt. It’s essential to be mindful of our self-talk and to use empowering language that inspires and motivates us.

How We Speak to Others

When it comes to speaking to others, our words can have a profound effect on those around us. Kind words and compliments can lift someone’s spirits and brighten their day. Conversely, negative language can be hurtful and cause unnecessary pain. We can make a conscious effort to use positive language and speak from a place of love and kindness. For example, instead of criticizing someone, we can offer constructive feedback and words of encouragement.

So be mindful of your word selection, as your vocabulary shapes your identity and leaves a lasting impression on those you interact with.

I firmly believe that the universe responds to our thoughts and words. If we speak positively and use words of gratitude, we attract positivity and abundance into our lives. On the other hand, negative language and complaints can attract negativity and lack. By being super mindful of our words, we can manifest better outcomes.

Use the Power of Words for Good

Using words to create is a powerful tool that we all possess. The first step is to be clear about what it is that we want to create – whether it’s a new business, a loving relationship, or a sense of inner peace. Once we have a clear vision in mind, we can start using our words to bring that vision to life.

One powerful way to use words to create is through affirmations. Affirmations are positive statements that we repeat to ourselves, often in the present tense, to help reprogram our subconscious mind and attract what we desire.

For example, if we want to attract abundance, we might repeat affirmations such as “I am worthy of abundance” or “I attract prosperity and wealth into my life.“

Another way to use words to create is through visualization. Visualization involves imagining our desired outcome in vivid detail, using all of our senses to create a mental picture of what we want to manifest. By visualizing ourselves already having what we desire, we can start to create the energy and momentum needed to bring that desire into our reality.

Finally, speak and think positively about your desires. When you focus on what you want rather than what you don’t want, you create a positive energy that attracts more of the same. By using words that are aligned with your desires, you can create a powerful vibration that draws in the people, circumstances, and opportunities needed to make your dreams a reality.

Related Article: Scientific Proof That Words Have Power (the neuroscience behind our words)

Over to you…

The power of words cannot be underestimated. Whether we are speaking to ourselves, others, or the universe, our words have the ability to shape our experiences and influence our outcomes.

Ultimately, choosing the right words can be a powerful tool in shaping our lives. It’s not just about being mindful of how we talk to others, but also how we talk to ourselves.

So, here’s a question for you: What are some positive words or phrases you can use to inspire and motivate yourself today?

The post The Power of Words: From Curse to Creation appeared first on Escape Normal.

The Power of Choice

In life, we are constantly faced with choices. Some of these choices are big, while others are small. Regardless of size, every time we make a choice, it has an impact on our lives. We often underestimate the power of choice, but it can make all the difference in our daily lives.

At its core, unlocking the power of choice is the ability to take control of your life. When you make a decision, you are choosing the path you want to take. Scary right? But it’s also freedom in it too because when you make a choice, you are taking responsibility for your life and your future.

Daily Choices in Every Area of Life

Choice and Your Happiness

One of the most significant ways the power of choice impacts our lives is through our happiness. When we make choices that align with our values and goals, we feel fulfilled and satisfied. On the other hand, when we make choices that go against our values and goals, we feel unfulfilled and unhappy.

Choice and Your Relationships

Another way the power of choice impacts our lives is through our relationships. Every day, we make choices about how we interact with others. These choices can strengthen or weaken our relationships.

Choice and Your Health

The power of choice also plays a significant role in our health. Every day, we make choices about what we eat, how much we exercise, and how we take care of our bodies. These choices can impact our physical and mental health.

Choice and Your Money

Additionally, the power of choice is very significant when it comes to our finances. Every day, we make choices about how we spend, save, and invest our money. These choices can have a significant impact on our financial well-being, wealth mindset, and the generational stance on money that we leave behind.

Choice and Your Career

The power of choice also plays a significant role in our careers. We make choices about the jobs we take, the industries we work in, and the skills we develop. These choices can impact our earning potential, job satisfaction, and overall career trajectory.

Choice and Fun

While choices about our money and career are significant, it’s also important to recognize the role that choice plays in our enjoyment of life. Making conscious choices about how we spend our free time and what activities we participate in can lead to greater enjoyment and fulfillment.

For example, imagine you have a choice between spending your Saturday binge-watching Netflix or going for a hike with friends. While both options may be enjoyable, the choice to go for a hike could lead to greater social connection, physical activity, and exposure to nature.

Similarly, the choice to try a new hobby or activity can lead to new experiences and personal growth. Whether it’s learning a new language, taking up a new sport, or trying a new type of cuisine, making conscious choices about how we spend our free time can lead to a more fulfilling and enjoyable life.

The Importance of Making Conscious Choices

While we make choices every day, it’s essential to make conscious choices. Conscious choices are those that align with our values and goals and take into account their impact on our lives.

To make conscious choices, it’s important to take the time to reflect on your values and goals. Ask yourself what’s most important to you and what you want to achieve in life. When faced with a decision, consider how it aligns with your values and goals.

It’s also important to recognize that every choice comes with consequences. When making a decision, consider the potential outcomes and how they will impact your life. This can help you make a more informed and conscious choice.

Related Article: Why Our Choices Matter

Choice vs. Chance: What’s Your Flavor?

Are you relying on luck and random acts to determine your life? Or are you making conscious decisions and steering your own ship?

These are two dramatically different ways to live.

The former is not effective or enjoyable. Anxiety, uncertainty, and dissatisfaction can be found in abundance. The latter method is much more effective and satisfying.

Think about these ideas:

1. Entropy is your enemy. Entropy is the idea that all systems have a gradual decline into disorder. A sandcastle tends to fall apart over time. You won’t see a sandcastle spontaneously rise from the beach. A clean room becomes more cluttered over time. It won’t become less cluttered on its own.
   
   If you’re living by choice, you’re adding energy into your life and moving in a predetermined direction. There’s regular improvement. This is all that’s needed to overcome the effects of entropy. You can outrun the pull into disorder.
   
   If you’re living by chance, you lack direction. Your life is always becoming more disordered. It’s only when your discomfort is great enough that you’ll get busy and make it tolerable again. But it will never be great. You deserve more than this type of life will ever provide.
   
2. Great things rarely happen by accident. The odds of anyone becoming a brain surgeon, movie star, astronaut, or president or living an amazing life are slim without intention. All of these things require an intention.
   
   If you’re living by choice, you know what you want and you’re making it happen. You have a pretty good idea of what your life will look like in the future. Anything is possible with enough time and effort.
   
   If you’re living by chance, you likely have a job you don’t want and you’re living a life you don’t enjoy. You spend a lot of your effort putting out fires just to keep your life the same. Life becomes one minor catastrophe after another.
   
3. A great life requires some thought. It’s hard to get what you want if you don’t know what you want. If don’t know what you want, you’re stuck with whatever you get.
   
   If you’re living by choice, you’re able to set goals. Attaining them creates the life you desire, step by step.
   
   If you’re living by chance, you don’t set goals. Failing to choose the direction of your life means not being clear on your desires. Without a target, you’re just drifting through life.
   
4. Consistency is important to enjoying a balanced life. It’s not just important to be consistent, but to be consistent effectively. Watching five hours of TV each night is consistent, but not effective.
   
   If you’re living by choice, you are in the position to take effective, consistent action. A great career, body, social life, or anything else requires consistency, day after day. Making choices about your life provides the opportunity to be consistent in an effective manner.
   
   If you’re living by chance, you’re consistently inconsistent. Your life is too random to make progress in any meaningful way. The only consistent part of your life is passivity.

Choose the life you want to live. Any other alternative leads to unsatisfactory results. Make decisions and choose to stick with them.

Live a life that you’ve designed. Stop living life by default.

You can create a much more satisfying and enjoyable life with choice than you’ll ever achieve through chance alone. Be bold and choose your life. You’ll be glad you did!

Affirmations to Help Make Better Choices

Making choices can be challenging, and it’s easy to get stuck in patterns of indecision or make choices that don’t align with our values and goals. Fortunately, using affirmations can be a powerful tool for making better choices. Here are 9 affirmations to help you make better choices:

1. “I trust my instincts and make choices that align with my values.” This affirmation can help you tap into your inner wisdom and intuition when making decisions. By trusting yourself and making choices that align with your values, you’ll feel more confident and fulfilled in your life.
2. “I am capable of making good choices, and I trust myself to do so.” This affirmation can help boost your self-confidence and remind you that you are capable of making good choices. By trusting yourself and your decision-making abilities, you’ll feel more empowered to take charge of your life and make choices that serve you.
3. “I choose to focus on the positive outcomes of my choices.” This affirmation can help you shift your mindset and focus on the potential benefits of your choices, rather than dwelling on the potential negatives. By focusing on the positive outcomes, you’ll feel more motivated and optimistic about your decisions.
4. “I am open to new experiences and willing to take risks.” This affirmation can help you embrace the unknown and be more open to trying new things. By being willing to take risks and step outside your comfort zone, you’ll expand your horizons and discover new opportunities for growth and fulfillment.
5. “I am grateful for the power of choice in my life.” This affirmation can help you cultivate a sense of gratitude and appreciation for the choices you have in your life. By acknowledging the power of choice, you’ll feel more empowered to make intentional decisions that align with your values and goals.
6. “I make positive choices for the best of my body, mind, and soul.” This affirmation can help you prioritize choices that support your overall health and wellbeing. By making choices that nourish your body, such as eating healthy foods and getting enough rest and exercise, as well as choices that support your mental and emotional health, such as practicing self-care and setting healthy boundaries, you’ll feel more energized and fulfilled in your daily life.
7. “I take responsibility for my choices.” This affirmation reminds us that we have control over our decisions and their consequences. By taking responsibility for our choices, we empower ourselves to learn and grow from our experiences, even if they don’t always turn out the way we hoped.
8. “I am naturally drawn to choices that are right for me.” This affirmation reminds us to trust our inner wisdom and instincts when making decisions. When we listen to our intuition, we are more likely to make choices that feel aligned with our true selves and that bring us closer to our goals and aspirations.
9. “I make positive choices for the best of my body, mind, and soul.” This affirmation reminds us why we are intentionally making the choices we make. Our why is important in everything that we do including the choices that we make.

Over to you…

The power of choice is a significant force in our daily lives. Every decision we make has an impact on our happiness, relationships, and health. By making conscious choices that align with our values and goals, we can take control of our lives and create the future we want.

What will you do to ensure you use your power of choice positively in your daily life?

The post The Power of Choice in Your Daily Life appeared first on Escape Normal.

Sunday night anxiety (or by it’s other common names -the Sunday Scaries, Sunday Night Blues, Sunday Syndrome, Sunday Dread) is a real emotional condition characterized by a creeping sense of dread and nervousness about the week ahead. As you watch the sun dip below the horizon on a Sunday evening, you might start to feel a vague unease and restlessness, perhaps accompanied by stomach issues or irritability.

Is this you? Do you find yourself experiencing these Sunday Scaries symptoms?

Psychologists call it “anticipatory anxiety,” according to CNN.com.

But when did Sunday night get so scary?

The term “Sunday Scaries” was first documented in an Urban Dictionary entry in 2009, but the concept has been around much longer than that. Austrian author, psychotherapist, and philosopher Viktor E. Frankl referred to the phenomenon as “Sunday Neurosis” in his memoir Man’s Search for Meaning, published in the mid-1900s​, according to Monster.com.

Understanding Sunday Night Anxiety

I remember there was a time when I dreaded Sundays and it seemed like that anxious, nagging, dreadful feeling started at 3 pm without fail EVERY Sunday!

Why?

Maybe I was mad that Sundays meant my weekend was coming to a close.

Maybe I felt cheated because Saturday went by so fast.

Maybe I was dreading work on Monday.

Or perhaps, I just didn’t want to have to go to bed early, set the alarm, and get my clothes out for the next day.

However, I found that I wasn’t alone and more people than I realized felt the same way.

For many people, Sunday night anxiety served as the prelude to Monday morning blues!

According to new LinkedIn research, 80% of professionals experience the Sunday Scaries, with over 90% of Millennials and Generation Z reporting they feel it.

Image Credit: LinkedIn

Over 50% said the feelings are severe. Woooow, that’s a lot of people who are feeling anxious, bad, and dreadful on Sundays!!

Causes of Sunday Night Anxiety

So, what triggers this peculiar case of the Sunday Scaries?

Well, it can stem from a variety of sources.

• Maybe it’s the thought of your demanding boss waiting for you Monday morning, or the dread of that challenging project you’ve been assigned at work.
• Perhaps it’s the realization that you’re about to dive headfirst into a week filled with errands, socializing, exercising, meal preparations, and more, with little time for relaxation or hobbies.
• Or, it might be something as simple as your least favorite class being the first one on Monday morning.

The root cause can be as unique as you are, but ultimately, it often boils down to the hard truth that two days off sometimes just isn’t enough to fully recharge!

Get Rid of Sunday Night Anxiety Once and For All

There is good news though! You can reclaim your Sundays (and Mondays) with a positive, systematic approach. Check out these 16 painless tips and tricks to help you have better Sundays and beat Sunday night dread.

Steps to Take on Friday

1. Complete outstanding tasks. Start the next week with a clean slate. Tie up all loose ends by finishing projects if possible. If you are in the middle of a major undertaking, pause at a stage where it will be easy to resume.Write up a list.
2. Outline what you need to accomplish the following week. You’ll be able to use your notes as a reminder when you get back. You’ll also feel more relaxed when you have a clear picture of what to expect.
3. Clear away clutter. It may be tempting to run out the door, but take a few minutes to tidy up. That way a clean desk will greet you on Monday morning.
4. Buy desktop organizers that will keep documents you’re still using orderly and out of sight until they’re ready to be filed.
5. Make a clean break. Once you take care of your responsibilities, give yourself permission to focus on your personal life. Give your home and family your full attention.
6. Visualize your weekend. Picture the activities that restore your energies. In addition to the necessary errands and household repairs, schedule time for brunch with your best friend or a trip to the nearest ice skating rink with your children or my favorite, take time for self!

Steps to Take on Sunday

1. Go to bed early. A full night’s sleep will make it easier to rise on Monday. You may even be able to get up an hour in advance so you feel less rushed.
2. Plan a special breakfast. Food helps to lift our spirits. Chop up a pineapple to add to your yogurt and get some protein or stop off for a fancy coffee drink.
3. Lose yourself in something you love. Become absorbed in a favorite activity that seems to make the hours fly by. Play the piano or read to your children. Take out a good book you’ve been meaning to get back to and read a few chapters. That can certainly help relieve some stress!
4. Help others. Reaching out to others is one of the most constructive ways to take our minds off our own worries. Visit an elderly neighbor. Volunteer at a local hospital. You get the drift.

Steps to Take Every Day

1. Face challenges head on. Reduce anxiety by confronting any underlying issues causing you to dread going to work. Talk with your supervisor about setting realistic expectations instead of letting issues build up.
2. Exercise regularly. Physical activity is a great antidote for stress. Aim for a 30 minute workout most days of the week.
3. Rely on your support system. Turn to your family and friends for empathy and encouragement. Do the same for them.
4. Practice relaxation methods. Attend yoga classes, listen to soft music, or take a warm bath. Find a quiet corner where you can sit and meditate.
5. Adjust your commute. Getting to the office may be a job in itself. If you must commute long distances, see if you can make the trip more pleasant by listening to an audiobook or your favorite tunes.
6. Evaluate your career. Stay fresh by reviewing your career path every 6 months. Ask yourself if your work is meaningful or if it’s time to change directions. It just might be time to get a new job if you’re dreading going into work!

Over to you…

Once I understood how to reclaim my time, my mental health, and have fun with every waking minute, I slowly but surely got over the Sunday night anxiety feelings and even the Monday morning blues!

Now, I challenge you to do any and all of the steps above to ease anxiety on Sunday nights and enjoy EVERY day!

How do you deal with Sunday Scaries? What other tips do you have to get rid of Sunday night anxiety once and for all?

The post 16 Painless Tricks To Overcome Sunday Night Anxiety appeared first on Escape Normal.

Don’t Have Time for Self-Care? Baloney!

I’ve been talking about self-care a lot lately and one reason is because I’m finding more and more women are struggling with it.

Another reason is because after having had a huge burnout period a few years ago, I’m now a self-proclaimed #selfcareaddict and try to make sure I do something for me EVERY.SINGLE.DAY.

After talking with some of my peeps and my homegirls, the most common excuses as to why they don’t plan more “me” time in their schedules are:

• Feel guilty about doing so
• Feel it’s selfish to put herself first
• Don’t have time for self-care

Have you found yourself making these same excuses?

Self-Care Misconceptions

First of all, I have to bust some myths about self-care.

• Self-care is NOT selfish or self-indulgent.
• Self-care is NOT just for the rich and famous.
• Self-care is NOT only about spa days and fancy vacations.
• Self-care is NOT a time-consuming chore that you “should” do.
• Self-care is NOT a luxury, but a necessity.
• Self-care is NOT the same for everyone – what works for one person might not work for another.
• Self-care is NOT something that can be neglected without consequences.
• Self-care is NOT a one-time event, but a regular practice.
• Self-care is NOT just about physical health, but also mental and emotional well-being.

Then, What is Self-Care?

Self-care is how you take your power back.

Lalah Delia

Great question! What I love about this question is that it will be different for everyone, which is a good thing.

Here’s how I feel about what self-care is.

• Self-care is like a big, warm hug for your soul.
• It’s about showing yourself some love and kindness, just like you would to your bestie.
• It’s taking a moment to check-in with yourself, asking “How am I doing?” and really listening to the answer.
• It’s about doing things that light you up, make you smile, and fill your cup. Whether that’s a dance party in your living room, a quiet moment with a good book, or a walk in nature – it’s all about YOU.
• It’s about taking care of your own needs so you can be the best version of yourself.
• And the best part? Your self-care routine is as unique as you are.

So, let’s celebrate self-care for what it truly is – a personal journey of love, respect, and kindness towards ourselves.

Define it for yourself and make your self-care practice work for you!

The Importance of Taking Time for Yourself

Self-care is giving the world the best of you, instead of what’s left of you.

Katie Reed

Did you know that there are a multitude of health benefits of self-care and taking time for yourself? And when you don’t do so, you run into a bunch of consequences I’m sure you don’t want!

The first benefit, though, is self-care is a magic potion for stress. It helps to lower your cortisol levels, which means less stress and more peace. Ahhh, can you feel the peace yet?

Secondly, it’s a big boost for your mental health. Regular self-care can help reduce symptoms of anxiety, depression, and other mental health conditions. It’s like a breath of fresh air for your mind!

But that’s not all. Self-care can also improve your physical health. Whether it’s through better sleep, healthier eating, or regular exercise, self-care can lead to a stronger immune system, increased energy levels, and overall better physical health.

And let’s not forget about the benefits for your emotional well-being. Self-care can lead to increased self-esteem, improved self-confidence, and a greater sense of self-worth.

Overall, the health benefits of self-care are clear. It’s not just a nice-to-have, it’s a must-have for your overall well-being!

Self-care can be short and sweet, simple and cheap.
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Self-care is for everyone, can be simple, and doesn’t have to take up your whole day. And with a little creativity in time and energy management and a shift in your priorities, you can greatly increase the amount of self-care time in your routine.

This list is in order, from least to highest, of how much time it can take for simple things.

• Go to bed earlier. (-20 minutes; yep, you actually gain much needed rest time here!)
• Listen to soothing sounds. (0 minutes; just pop it on before you go to sleep!)
• Disconnect from tech. (1 minute; don’t let your phone or computer be the very first thing you look at in the mornings or the very last thing at night; add in a few moments of me time instead; go old school!)
• Smile. (1 second)
• Say thanks. (3 seconds; keep an attitude of gratitude)
• Kiss and greet your partner for affection and connection. (10-15 seconds)
• Take 3 deep breaths before hopping out of bed. (10-15 seconds)
• Pet the cat or dog. (60 seconds; if your pet is anything like my cat, you might need to make that 3 minutes LOL)
• Simple stretches to wake up the body. (1-5 minutes)
• Massage yourself. (5 minutes; give yourself a gentle massage with a scented lotion or oil.)
• Acknowledge the successes of the day and lessons learned. (5 minutes)
• Quiet time in the car. (5 minutes; great to decompress, especially after a long day)
• Mentally create and plan your day. (5 minutes)
• Drink a glass of water. (5 minutes)
• Listen to a favorite song. (5 minutes)
• Dance break. (5 minutes; can be used in conjunction with the item above!)
• Take a minute or a few to be present. Notice your surroundings, the sounds, the smells, the sensations. It’s a mini-mindfulness practice! (5-10 minutes)
• Write in your journal. (5-20 minutes)
• Watch a funny video or read a few jokes. (10 minutes)
• Plan your tasks for tomorrow. (10 minutes)
• Have a healthy snack. (10 minutes)
• Doodle or sketch. (10 minutes)
• Read a chapter in one of the books you’ve been meaning to read. (10-15 minutes)
• Move for health. (10-45 minutes; notice I didn’t say exercise; that word may not have the right energy for you so use the word “movement” instead!)
• Buy yourself some flowers. (15 minutes; real or fake)
• Send a quick text or make a short call to a loved one. (15 minutes)
• Take a nap or break. (20 minutes; and light a candle while you do so)
• Make a cup of herbal tea. (20 minutes)
• Take a bath. (20-30 minutes; get more use out of that candle!)
• Look through an old photo album. (20-30 minutes; I loooove doing this because looking back at fond memories of good times with great people always puts a smile on my face!)
• Pop some popcorn and watch TV. (1-2 hours; schedule it in your calendar to release any guilty feelings about doing so!)
• Work your brain by doing something creative and crafty. (1-2 hours; this could be working on a puzzle, coloring, making something, drawing, etc.)

Answers to Your Most Pressing Questions About Self-Care

Caring for myself is not self-indulgence, it is self-preservation.

Audre Lorde

Over to you…

Know this, you cannot serve yourself or others on empty so your investment in self-care is one of the best things you could ever invest in throughout your entire life.

Just don’t get it twisted and think that self-care is only things like massages, manis and pedis and elaborate, expensive vacations. Those things are awesome but not necessary and can be very time-consuming. Try the simple options above and establish your own self-care routine over time!

Watch, you’ll be happier, healthier and feel soooooo much better!

What’s your favorite self-care method? How often do you make time for it?

The post Don’t Have Time for Self-Care? Epic Fail! appeared first on Escape Normal.

Using fire and water to relieve stress can help you manage your stress levels and find relief from living in today’s fast-paced modern world.

Did you know that your body is at least 60 – 70 percent water (depending on the source you hear this stat from)? Your heart, brain, lungs, skin and even bones contain significant amounts of water, making water the number one most important life-sustaining nutrient you need to survive and thrive.

Where water is literally a part of each person, fire is humanity’s most significant accomplishment according to none other than Charles Darwin. So, it just makes sense that a close proximity to water and fire can be stress-relieving.

So today, you’ll learn how using fire and water to relieve stress can help you ease your mind, body, and soul from living in today’s fast-paced modern world.

Water, Fire, Earth, Air and Metal: Nature’s Five Elements

Water, fire, earth, air, and metal are recognized throughout history as the five major natural elements on our planet. Truthfully, there are more than just five elements, but it is thought that each of the around 100 known elements listed on the periodic table can be traced back to a relationship with one or more of the five major elements.

In addition, many cultural traditions reference a small core group of major elements. Depending on the culture, the elements may have different names (for instance, the Babylonians called the air element “wind” and the water element “sea”), but the underlying theme remains the same.

In the ancient tradition of Chinese Medicine, each of the five major elements is said to be an aspect of the Qi, or life force. When there is an imbalance in any one element or between two or more elements, this can produce disturbances on the physical, mental, emotional or spiritual levels. When all five elements are balanced, this can produce a state of optimal good health.

There is also a historical connection between anger and fire that shows up clearly in the language we use to discuss feelings of anger.

Bitterness is like cancer. It eats upon the host. But anger is like fire. It burns it all clean.

Maya Angelou

Wise anger is like fire from a flint: there is great ado to get it out; and when it does come, it is out again immediately.

Edward Everett Hale

Anger is like fire, if you let it consume you, you’ll only end up burning yourself, and those around you.

Justin Jones

Same thing with water and our emotions and the relation between them.

Human nature is like water. It takes the shape of its container.

Wallace Stevens

No water, no life.

Sylvia Earle

Emotions are like water. Let them flow.

There are many more idioms – clichés – catch phrases – where these come from. The association between anger and physical flames and between emotions and the flow of water is hard-wired into the traditions of nearly every country and culture around the globe.

Case in point, remember how Pixar’s Anger looks as a character in “Inside Out” – a head that periodically explodes throughout the movie!

In an interesting twist, what quells fire’s fury? Water! So, water and fire are each needed to keep life – all of life and your personal life – in a healthy balance.

How Interacting with Fire Can Relieve Your Stress

When researchers studied participants who watched a video of a fire in a fireplace, they found some amazing stress-relieving benefits! After just 15 minutes of watching the video, the participants’ blood pressure dropped between three and six points!

This is pretty incredible in an age where even blood pressure medications often can’t achieve the same results. Clearly, fire can be healing and stress-reducing.

SAFETY NOTE: To receive the healing benefits of the fire element, you must make sure you practice fire safety, or your fight-or-flight brain system will likely remain stuck on the “high alert” setting.

Here are 3 easy stress-relieving ways to interact with fire safely:

1. Light a candle.
   Did you know that the use of candles has been traced all the way back to the time of the Ancient Egyptians? Perhaps at first, the invention of candles was fully a functional idea, but today, candles are invited guests in nearly every area of human life!
2. Start a fire in your fireplace.
   Researchers continue to theorize about what in our evolutionary background has predisposed people to find fire relaxing. Theories include safety from predators, extra warmth and lowered stress levels.
   
   P.S. Can’t start a fire because you don’t have a fireplace? Power up Netflix instead! Netflix has several options for you to pop up a video to have a unique viewing experience of fire, like Fireplace for Your Home, which gives users the choice between a Crackling Yule Log Fireplace, a Crackling Fireplace, and a Crackling Fireplace with Music.
3. Camp and enjoy a fire pit outside.
   Many campsites permit or even provide outdoor grills or fire pits for campers to use and enjoy. This is a great way to make your vacation even more relaxing because, in addition to enjoying the fire, you are also breathing in lots of fresh, oxygenated air and enjoying nature.

And while the research above was based on a video of a fire and that Netflix fireplace could be a good alternative, nothing really beats the real thing. It’s not just about the view and sounds, it’s about all the senses.

How Interacting with Water Can Relieve Your Stress

Interacting with water can be healing in many ways depending on what your body, brain, and emotional health need at any given moment.

Part of water’s stress-relieving properties relates to its natural cleansing and rehydrating abilities. The next part relates to the visual impact of observing water as it flows and trickles and moves. And lastly, it can also relate to whether the water is warm or cool, which gives water year-round healing potential.

Here are 3 easy stress-relieving ways to interact with the element of water safely:

1. Drink a glass of pure water.
   Dehydration is a major issue for people today. Researchers have now been able to definitively link dehydration to depression, which makes sense since your brain is largely made up of water! And I can’t tell you how many people have said they don’t drink water. Whaaat?! Drink up, my friend!
2. Immerse yourself in water.
   Whether you choose to go for a swim, do water aerobics, draw a bath, sit in a sauna or jacuzzi, stand under the shower or run through the sprinklers, water therapy (hydrotherapy) is a recognized course of treatment for everything from anxiety and depression to physical injuries and chronic illness.
3. Visit water.
   Going to the lake, standing in front of a flowing fountain, or even washing your hands under the tap at work are all ways to enjoy some restorative communion with that most precious of natural resources, water.

Over to you…

Today more than ever, returning to our ancient element roots can work stress-relieving miracles no medication can buy. Through using fire and water to relieve stress and manage your stress levels, you can begin to find find relief whenever you need it.

How are you going to start using fire and water to relieve stress easily? Chime in below!

The post Using Fire and Water to Relieve Stress Easily appeared first on Escape Normal.