Sleep

Have you ever been so exhausted you thought you would lose your mind? Sleep deprivation is real and it impacts every area of your mental health. Being a little tired is different from being overwhelmed by lack of sleep. For many people, sleep is an area that they can control. It’s important to take the necessary steps to get enough sleep every night. A good sleep schedule goes a long way. Start by turning off technology devices an hour before bed. Avoid caffeine in the afternoon and evening. Make your room cooler and darker. Think about a cave. If needed, sleep with an eye mask to block out more of the light. Teens have the hardest time overcoming sleep deprivation with all of the distractions in the modern world, if you or someone you know is struggling with this problem consider seeing a teen mental health therapist.

Make Lists

If your mind is always on overdrive trying to remember all the things that need to get done at home or at work, start by making lists. Lists help relieve the stress and pressure of trying to remember everything. A good notes app can come with you anywhere so no matter what you need to think about later, you won’t forget. Putting it down means that your mind will be freed to think about other things and you won’t need to fret about it anymore.

Make Time For a Hobby

I know this sounds crazy, but if men can take time to go golfing on the weekends, us ladies can have a hobby too. Whether you enjoy crafting, hiking, drinking craft beer, or finding interesting things to photograph, a hobby will give you something fun to do. We are wired for fun. Our brain needs the dopamine it gets from you doing something enjoyable.

Get Physically Active

Want to relieve stress and improve your mental health? It’s important to get outside and get physically active. You can do this by walking every day on your breaks at work, going outside with friends after work, or going to the gym. No one exercise is better than another. It’s just important to get moving daily. The happy hormones help your brain and your mental health, so put on your Skort with Pockets and trainers and get moving!

Eat Nutritious Foods

I’m going to say it. If you want better mental health, you need to eat better. It’s because healthy foods nourish your body and your brain and have a direct impact on how you feel every day. Eat from all the food groups, eat colorful fruits and vegetables, and reduce your sugar and processed food intake and you’ll be amazed at how much better you feel. Not only can a poor diet impact your mental health, it affects your physical health as well. Poor diet is also linked to hair loss and other hormonal issues.

Let It Go

So, she had a snarky tone with you. What if it wasn’t about you? It’s important not to take everything so personally. If you have a problem with people, learn to work it out and then let it go. Holding on to issues only weighs you down. Clinics like Serenity Mental Health Centers understand this. They offer a range of treatments, from medication management to therapies like TMS and ketamine, to help individuals manage their mental health and find balance. By letting go, you create space for healing and growth.

Foster Positive Relationships

Sometimes it’s important to let go of relationships with people who bring you down. Find relationships and people who build you up and don’t tear you down. Positive relationships have a great effect on how you feel and how you perceive the world.

Practice Gratitude

If you only ever think about the things that are bad, you’ll only ever notice the bad. But by practicing gratitude either by writing it down or saying it out loud daily, you shift your mindset and your perspective. You start to see the world through a different lens and your mind is better able to handle the challenges that come its way. Gratitude has a powerful effect on mental health and practicing it daily can make a big difference. It changes your mind in good ways.

The post Simple Habits For Better Mental Health appeared first on InstantELLA.

Is it when you graduate college? Rent your first apartment? Or have a steady job?

How to Combine Working and Studying While You Are in College?

Even if you are 25 or 35 you can sometimes still feel unsure if you are actually doing this adult thing right, because it’s not like they give you any type of certificate or training course in it.

Adulting is hard. If you are still feeling confused and unsure, here are four things you can do to feel more like an actual adult, and know that even if you don’t necessarily feel like one most people probably think you are.

Having a planner

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One way to feel like a grown-up is to have a planner in which you put you plans!

But seriously the reason this will make you feel super adultish is because you will be able to know when and where you need to be at all times, and also, your life will feel a lot more well-organized and less chaotic.

Plus you can say things like, “I’ll add it to my calendar” which sounds super grown-up and mature.

Eating well-balanced meals

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Long gone are the days of 3 a.m. Denny’s runs with your friends or pizza for breakfast, or at least they should be.

To be an adult and do adult things your body needs the proper fuel, and eating well-balanced meals filled with actual fruits and veggies will make your body feel better and also make you feel grown-up.

If you want to take it to the next adult level you could even plan all your healthy meals in advance and cook some of them in advance too, and more adult points if you use a crockpot or pressure cooker.

Go to your doctor

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Nothing will make you feel like more of an adult than actually taking the time to make appointments with your doctor, dentist, or any other type of healthcare provider that you may need.

When you reach a certain age, no one is really going to force you to go get your teeth cleaned or go in for your yearly health screen, so it is going to be up to you to do it.

So, visit www.grovecitydentalofblackfoot.com or call your doctor’s office to schedule an appointment, and after you are done you will feel like a bonified adult who is taking care of themselves.

Doing laundry every week

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This is two-fold because nothing is more adult-like than having piles of laundry to do, but the thing that will make you really feel like you are actually being a responsible adult is actually doing the laundry every week.

Making sure to wash your sheets and pillowcases every week as well. It is not only a lot healthier but part of being a responsible grown-up human being.

The post 4 Things You Can Do to Feel More like an Actual Adult appeared first on InstantELLA.

However, do remember that it’s okay to treat yourself now and then, as long as it’s in moderation.

Don’t Splurge

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There’s going to be a ton of super good food during your holiday gatherings, but that doesn’t mean that you have to eat it all. Just remember to be mindful while you are eating, eat slowly, and recognize when you start to get full. When are full, or close to it, stop eating. That’s the hardest part – resisting the urge to splurge on all of the good food. If it helps, just pack a plate of leftovers for later that you can enjoy when you’re hungry again.

Bring Food

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This is where that planning comes in. Most people bring at least one dish to their holiday gatherings, so you can use that as an opportunity to bring something healthy (and delicious) that fits within your diet. You might find that others are really appreciative of the healthy choice too. If you can, bring a couple of items that you can keep going back to throughout the day.

Choose Healthier Options

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Besides brings your own food, it’s likely that there will already be some healthier options at the parties as well. Turkey, ham, mashed potatoes (not too much though), veggies trays, meats and cheeses, fruits, and salads are all healthier options that tend to make an appearance for large holiday meals. Eat more of the healthy options and moderate the less healthy options.

Have a Treat Day

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Maybe for the big holidays like Thanksgiving and Christmas, you need to have a treat day. If there’s a day when your family or friends are having a get-together, make that you designated treat day to allow yourself some yummy holiday indulgences. Just be sure to reign it in and stick to your diet outside of the treat days that you’ve chosen.

Drink Water

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With all of the drink options available at big gatherings, it’s always best to stick to water – especially if you want to allow yourself more indulgences where food is concerned. Mixed alcoholic drinks, eggnogs, and sparkling beverages tend to have a lot of calories and sugar, so if you choose water instead, you can eat more of the food you enjoy within your diet’s restrictions. Also, drinking plenty of water will help fill you up before you eat too much too and it helps regulate your system as you deter from your standard diet.

Don’t Skip Breakfast

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On the day of a huge feast, make sure you still have a small breakfast or morning snack. If you go to a holiday gathering hungry, you’ll likely eat a lot quicker (and thus more) than your body should have in one sitting. This will help you be more mindful and be able to recognize when you are full, rather than going into full-on binge mode.

Enjoy Yourself

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This is so important! Allow yourself to have a piece of pie or some warm buttery rolls. You should enjoy your time with family, and food can play a huge part of that! Don’t go overboard, but give yourself a little leeway during this time of year.

If you’re concerned about your health through the holidays, you can always ask your family doctor to help you come up with a game plan to make it through without giving up on your endeavors.

The post How To Eat Healthy Through the Holidays appeared first on InstantELLA.

But you don’t have to let those tendencies take control. When you find yourself on a downslope, take some time to do something that can boost your mood and help you feel good all day, regardless of what might still be the same. Who knows, your choice to do something different may bring new people or opportunities into your life!

Wear a Feel-Good Outfit

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Maybe you have a dress code to keep, or maybe you’ve been doing the bare minimum for your appearance the last few weeks. Change things up by wearing something that you feel good in. You may need a day of jeans and sweatshirts to break things up, or go the other way and dress in your most killer outfit to put some bounce in your step that other people will be sure to notice.

If you have a dress code to stay in line with, splurging on a new blouse or pair of boots could be just the thing. And for those with uniforms, jewelry like rings or earrings could be just enough to brighten your attitude. It’s all about feeling comfortable in your own skin and remembering what makes you feel like you.

Take Extra Time with Personal Hygiene

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You probably routinely take a shower, wash your face, and put on deodorant before you head out the door, but it may be time to slow down and really focus on yourself with your personal hygiene. Part of feeling good and healthy is also feeling clean and taken care of.

So take a few more minutes standing under the hot water or take a relaxing bath instead. Take extra care when brushing your teeth, as recommended by the Family Dental Health Center, and don’t forget to floss thoroughly. You can also change up the products you use to brighten your smile, alter the smell of your hair, or bring out the color in your eyes.

Take a Vacation From Your Phone

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Life is already busy without the constant lure of apps and notifications from your phone, but media has become such a necessity that it’s easy to forget to detach from it. You may not be able to take a full vacation right now and leave your phone behind, but don’t sell short the small ways you can get some separation.

You can designate your work breaks as technology free, leave your phone at home for an hour while you take a walk outside, and even turn your phone off overnight. Sure, it will be difficult at first, but the break will allow you some time to yourself to think, breathe, and spend quality time doing what you love with people you love.

Balance Healthy Foods with Tasty Treats

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Some people may tell you eating healthy is the only way to make your body feel good when it comes to food, but extreme food restrictions can also be adding to the monotony you’re feeling. Likewise, too many comfort foods can leave you feeling lethargic, out of shape, and even sick.

Feeling good about your diet is all about balance. So run to the grocery store and pick up a box of your favorite cookies for snacks, but don’t forget your favorite fruit or vegetable, too. Be mindful about how many times you eat out and start making a habit of drinking more water.

Indulge in some Personal TLC

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You may need more than just fresh fruits and clean hair to boost your mood, so some pampering may be in order. Visiting a spa or similar institutions is not only a retreat for your body but you can find some relief for your mind as well.

If you experience a lot of stress, schedule a massage to work out the knots in your muscles. If you do a lot of intricate work with your hands, go for the manicure, and if you’re always on your feet, a pedicure is for you.

And if you don’t want to spend extra time and money outside of the house, a good old-fashioned nap or sing-along to your favorite album can do wonders.

Assume the Good

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A big part of how you feel is mental, and with all the breaks in the world, it can still be hard to come back to the drawing board without being annoyed or reacting negatively as you have in the past.

Make an effort during your personal retreats to think positively. As you watch the people around you, try to assume the good. Is the intern badgering your coworker or sincerely trying to figure out the right way to do a task?

As you practice giving people the benefit of the doubt, and even choosing to be amused rather than frustrated about things out of your control in those small moments, a feel-good way of thinking will begin creeping into the rest of your day as well.

The post How To Feel Good In Today’s World appeared first on InstantELLA.

If you, like me, have a tendency to get swept up in the changing seasons, you may be missing out on changes that can help you feel great as the months get colder. Check out these five ideas to see what you might benefit from this pumpkin season!

Your Look

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Who doesn’t love getting a fresh new look? Seasonal changes inspire lots of people to cut and color their hair or update their wardrobe, and it definitely serves as a confidence booster when your kids are heading back to school and life just seems busier. And with new trends emerging each year with every season, it’s easy to find something new and fun to try.

Even simple changes like parting your hair on the other side of your head or investing in a warm jacket that will transition perfectly into winter weather will get you in the Fall spirit and ready to take on the challenges ahead.

Your Workout

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If you like to get your sweat on at the gym, it’s easy to stick to the same workout you’ve been doing for the last six months, but the coming of a new season is the perfect excuse to make some alterations. New class schedules will start coming out, too, and it may be fun to add one or more of these into the rotation.

You should also think about how the change in weather will affect your preferred workouts and what you can substitute on those days. Does the road you love to run get icy early on? Transition to a new route or the treadmill. Will your regular gym hours be crowded now? Try a bodyweight workout at home or joining a Fall sports league.

Your Hygiene

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As many women can attest, when the weather changes, it can make perfectly controlled skin suddenly dry up or breakout and hair brittle and dull. Anticipate how the Fall season will affect your skin and update your skincare routine accordingly.

You may switch out one product or all of them, but it’s worth it to keep your skin and hair looking beautiful. And if your last visit to the dentist was quite a while ago, replace your toothbrush so those pearly whites can keep impressing.

Your Food

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You’ve gotten into a great rotation when it comes to meal plans, but with the harvested fields come a slew of new delicious foods you don’t want to miss out on.

It’s time to take a quick hour and rehash your go-to recipes. You may choose to add squash to an already amazing meal or go full out with a different meal that compliments the new corn recipe you’ve found on Pinterest.

Your Schedule

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With the new season comes a change in commuter routines and the habits of the general population. Will your favorite coffee shop now be overrun with college students? Will it take 20 more minutes to drive by the elementary school along your normal drive to work?

Now is a good time to think about how you’ll need to adjust your own routine to avoid traffic buildup and busy crowds. But it’s also a good time to map out all your favorite seasonal activities so you can make the most of the corn mazes, pumpkin patches, and football games you love.

But don’t get weighed down by the stress of your current schedule; you can start looking at dates for your next vacation, too! Making your spring or summer plans now will help you and your best friends get through the never-ending winter months.

The post 5 Changes to Make When Summer Turns to Fall appeared first on InstantELLA.

It’s dinner time. You are starving, your family is starving, and they expect you to whip up something tasty and delicious, and quickly.

Chicken, beef, or another main entree is an easy given, but what else can you throw together with them?

Luckily there is something that will go easily with any meat, something that can be made several different ways that are bound to satisfy all members of your family. And that something is a potato.

Here are five reasons that potatoes are always going to be dinner’s delectable best friend and something you can always count on when it comes to preparing any meal.

1) They are healthy

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Not only are potatoes easy to make and taste really good, they are also very healthy.

There are so many simple healthy potatoes recipes out there that taste good but deliver the nutrients you want your family to get with every meal.

Depending on the type of potato you choose to make, each has its own nutritional value. Sweet potatoes, for example, are jam-packed with vitamin C, vitamin A, fiber, Vitamin E, calcium, and Iron.

Red potatoes have a lot of the same nutrients, but their skin is especially nutritious with large amounts of fiber and B Vitamins.

2) The possibilities are endless

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As was mentioned before, one of the greatest parts of potatoes is their versatility.

You can make them into soup, mash them, bake them, dice them and cover them with cheese. Whatever your heart’s desire, there is probably a simple healthy potato recipe to satisfy it.

3) Solution for picky eaters

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Because potatoes are so versatile even your most picky eater will have a version of potatoes that they enjoy eating.

You could say the potatoes are a really great “safe” food because you know when you prepare it everyone is going to be happy and eat and enjoy the food you prepared.

They are the best foods to personalize to your own individual taste, because you can start them off plain but add all the flavors and toppings you want, ensuring it will taste good and be eaten.

4) Easy on the tummy

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If you or any of your family are having stomach problems potatoes are a great solution.

As mentioned before, potatoes are filled with many beneficial nutrients and are made up of mostly water, making them very easy to digest. So if there is a stomach bug plaguing your house or if someone always has a sensitive stomach, potatoes are the answer.

5) Easy on the wallet

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One reason that potatoes could be on the dinner menu pretty often is that they are a pretty inexpensive side dish.

It’s easy to buy potatoes in large quantities for a really affordable price. Also, most potatoes are available year round, although they are even cheaper during potato harvesting season, which is usually early fall.

This also means that potatoes are a great option if you have to feed a lot of people but don’t want to spend a ton of money, hence why you see so many potato dishes served around the holidays.

The post Why Potatoes Are Dinner’s Best Friend? appeared first on InstantELLA.

1. Oatmeal

Turn instant oats into a quick, easy, and deliciously healthy breakfast by adding berries and cream to it. If you have oatmeal lovers, this is a great meal to get your kids going in the morning. You can even lay out bowls of fruit on the table for your kids to put in their oatmeal.

2. Smoothie Bowls or Yogurt Parfaits

Smoothie bowls are great, especially if you want to hide some vegetables that your child wouldn’t get otherwise. Use your favorite smoothie recipe, pour it into a bowl, and add fruit and granola to it. Likewise, for an even simpler breakfast, add fruit and granola to yogurt. Lay out all of the fix-ins and let your kids make their own healthy parfait.

3. Grilled Cheese with Veggies

Are your kids grilled cheese lovers? Use whole grain bread, a favorite cheese, and add on veggies like tomatoes, peppers, spinach, and cucumbers. This meal only takes a few minutes to make and is perfect for quick lunches or dinners.

4. Chicken Salad

Grill up some chicken, throw it in a leafy green mix, add toppings like cheese and tomatoes, cover it in your favorite dressing (or your kids’ favorite dressing). For an extra simple meal, grill up some extra chicken on a night when you have chicken planned, and save if for lunch the next day. Any salad will be a great healthy and easy meal – you can use deli meats or leftover Christmas ham and turkey for the meat too.

5. Pesto Pasta

Cook up some bowtie pasta, mix it in with pesto or Italian dressing, and lay it over a bed of leafy greens for a perfect and simple healthy meal. If you have children old enough to do so, you can even instruct them to boil the pasta and mix it with the dressing.

The post Healthy Kid-Friendly Meals to Get You Through the Holidays appeared first on InstantELLA.