Ashley Dreyer’s Post

How To Focus On Yourself: Knowing how to focus on yourself is something that most of us neglect in today’s fast-paced world. We often find ourselves stretched thin meeting the demands of work, family, and social obligations and it can be challenging to carve out time and energy to focus on our personal growth and well-being. However, it’s vital to prioritize self-care and self-improvement. In this post, we present 30 actionable strategies to help you pay more attention to your needs and aspirations. As a first step, consider setting clear, achievable goals. Goals act as a roadmap, guiding you towards your aspirations and providing a clear focus for your personal journey. Dive in to explore more insightful strategies. How To Focus On Yourself: 30 Strategies focus on yourself. In this post i share 5 strategies and remaianh next episode. 1. Set Goals Setting goals provides you with a roadmap to where you want to be in life. It offers clarity about your desires and the actions you need to take. Start by identifying your long-term goals, then break them down into smaller, achievable short-term goals. Regularly review and adjust your goals to keep them relevant and inspiring. 2. Meditate Meditation helps to create a sense of calm and mindfulness, allowing you to better understand your inner thoughts and feelings. It also improves focus, reduces stress, and promotes emotional health. Start with just a few minutes each day, gradually increasing your meditation time as you become more comfortable with the practice. 3. Exercise Regularly Regular physical exercise promotes overall health, which is crucial for focusing on yourself. Exercise helps to clear your mind, reduce stress, improve mood, and increase energy levels. Choose a form of exercise you enjoy, whether that’s running, yoga, or even dancing, to make it a regular part of your routine. 4. Eat Healthy A balanced diet fuels your body and mind, boosting your physical and mental wellbeing. Try to eat a variety of foods rich in vitamins, minerals, and antioxidants. Remember to hydrate yourself adequately as well. Healthy eating can positively influence your mood and energy, making it easier to focus on personal goals. 5. Maintain a Daily Routine Creating and maintaining a routine provides structure and predictability to your day. It helps manage stress and promotes efficiency, freeing up more time for self-reflection and personal growth. Your routine could include work, exercise, meals, relaxation time, and sleep, among other activities.

Nurturing Self-Wellbeing: Prioritizing Mental and Physical Health In today's fast-paced world, it's easy to neglect our own wellbeing amidst the demands of work, family, and daily responsibilities. However, prioritizing self-wellbeing is essential for leading a balanced, fulfilling life. Importance of Self-Wellbeing: Enhanced Resilience - Prioritizing self-wellbeing equips individuals with the tools and resources to cope with life's challenges and setbacks more effectively. Improved Mental Health - Investing in mental health through self-care practices like mindfulness, meditation can reduce stress, anxiety and depression, and enhance overall emotional well-being. Increased Productivity and Creativity - When individuals prioritize self-wellbeing, they often experience greater focus, energy and creativity, leading to improved performance and productivity in all areas of life. Better Physical Health - Taking care of one's physical health through regular exercise, gym, nutritious eating and adequate sleep can boost energy levels, strengthen the immune system, and reduce the risk of chronic illness. Practical Tips for Nurturing Self-Wellbeing: Self-Care Rituals - Incorporate daily self-care rituals into your routine, such as gym, practicing yoga or indulging in a hobby you enjoy. Mindfulness and Meditation - Dedicate time each day to practicing mindfulness or meditation to quiet the mind, reduce stress, and cultivate inner peace. Physical Activity - Make exercise a priority by finding activities you enjoy, whether it's going for a walk or hitting the gym. Healthy Eating Habits - Fuel your body with nutritious foods that nourish and energize you and be mindful of portion sizes and mindful eating practices. Quality Sleep - Prioritize getting enough sleep each night by creating a relaxing bedtime routine and maintaining a consistent sleep schedule. Setting Boundaries - Learn to say no to commitments or activities that drain your energy or detract from your well-being and prioritize activities that align with your values and priorities. Nurturing self-wellbeing is not a luxury but a necessity for leading a happy, healthy and fulfilling life ✌🏻💪🏼

Holland and Barrett final rule for mental well-being and good health 5. Pay attention Mindfulness is a good way of improving your mental wellbeing. Paying more attention to the present moment, your thoughts and feelings, your body, and the world around you can bring positive changes to the way you feel about life. It’s easy to rush through life without stopping to take notice. But what we do and how we think have a huge impact on good wellbeing. Better ways to take notice include: Trying yoga or meditation. The relaxation and concentration on breathing are known to help invoke senses. Relax to music. Listening to music and lyrics allows you to take in what’s you? Visit a park or the countryside. Being mindful about the world around us and being more aware of sights, smells, sounds and tastes you experience allows you to understand the world and yourself a lot better. Summary: Mindfulness is important for mental wellbeing. Your thoughts and feelings, your body and the world around you can bring positive changes to the way you feel about life. How we think and what we do have an impact on our wellbeing. Try relaxation techniques such as yoga, meditation or music to engage with the world around you. Other ways to look after your health and wellbeing. Health wellness is something that affects us all. This doesn’t necessarily mean that you are not able to function, but it could mean that there are areas of your mental or physical health that you might want to give attention. Signs of poor health and wellbeing: Poor concentration Being easily distracted Worrying more Indecisiveness Low mood Feeling less interested in day-to-day activities. Concentrating on your health Eating a healthy, well-balanced diet is an essential part of maintaining good health and wellness. This means eating a variety of foods in healthy proportions. It’s important to consume the right amount of food and drink in order to achieve a healthy mind and body. Now you have the five top tips to keep your body and mind in order.   Join Getcatcrazy https://lnkd.in/efdZdGX2

🌟𝐎𝐧𝐞 𝐈𝐦𝐩𝐚𝐜𝐭𝐟𝐮𝐥 𝐀𝐝𝐯𝐢𝐜𝐞 𝐟𝐫𝐨𝐦 𝐕𝐢𝐬𝐡𝐞𝐧 𝐋𝐚𝐤𝐡𝐢𝐚𝐧𝐢🌟 I follow Vishen Lakhiani, a renowned entrepreneur and personal growth advocate. He emphasizes the importance of holistic approaches to health. His philosophy goes beyond just physical well-being--He encourages a balanced approach that integrates the mind, body, and spirit. One of his core teachings is the significance of mindfulness and stress management in achieving overall health. He believes that managing stress is not just about tackling problems as they arise. But about adopting a proactive, daily practice that helps to maintain a calm and centered mind. In particular, his advice on incorporating simple, yet powerful, stress-reduction techniques into daily routines has been transformative for me. For example, he suggests practices like meditation, breathwork, and gratitude journaling as tools to reset the mind and release accumulated tension. These techniques, while seemingly simple, have had a profound impact on my life. By making mindfulness a consistent part of my daily routine, I've noticed a significant improvement in my ability to manage stress, stay focused, and maintain a sense of inner peace even amidst life's inevitable challenges. Vishen’s teachings have not only helped me to manage stress more effectively. But have also encouraged me to view health from a more comprehensive perspective. This holistic approach has led me to adopt healthier habits overall. And I’ve come to understand the deep connection between mental clarity, emotional balance, and physical well-being. His advice has been instrumental in guiding me towards a more fulfilled and balanced life. 🌟So, if you’re a Health Coach, Wellness Professional, or Individual interested in Mindset Transformation and Neuroplasticity. 👉Join our FREE Workshop: 🔥“𝙏𝙧𝙖𝙣𝙨𝙛𝙤𝙧𝙢 𝙔𝙤𝙪𝙧 𝙈𝙞𝙣𝙙𝙨𝙚𝙩 𝙖𝙣𝙙 𝙈𝙚𝙣𝙩𝙖𝙡 𝙒𝙚𝙡𝙡𝙣𝙚𝙨𝙨: 𝙈𝙖𝙨𝙩𝙚𝙧𝙞𝙣𝙜 𝙋𝙧𝙤𝙖𝙘𝙩𝙞𝙫𝙚 𝘿𝙞𝙎𝙏𝙍𝙀𝙎𝙎 𝘿𝙚𝙛𝙚𝙣𝙨𝙚 𝙏𝙝𝙧𝙤𝙪𝙜𝙝 𝙉𝙚𝙪𝙧𝙤𝙥𝙡𝙖𝙨𝙩𝙞𝙘𝙞𝙩𝙮 𝙖𝙣𝙙 𝘽𝙧𝙖𝙞𝙣 𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜”🔥 Where we share more about this. Register now!👇 https://lnkd.in/g4ed742j Together, Let's Make an Excellent Reality!☮️

How I've Learnt to Look After Myself Better! Over the last year, I've realised that looking after myself is essential for both personal and professional growth. Here’s how I’ve improved my self-care routine, with practical tips that might help you too: > Balance: Stress management is key. I’ve started scheduling regular breaks throughout my day and setting clear boundaries between work and personal time. Tip: Use tools like time-blocking to ensure you allocate specific periods for work and relaxation. This helps in maintaining a healthy balance and reduces burnout. > Mental Health: Mindfulness has become a cornerstone of my daily routine. I dedicate at least 5-10 minutes each morning to meditation, helping me start the day with a clear mind. Tip: Try apps like Headspace or Calm for guided meditation sessions, even if you’re a beginner. > Physical Health: Regular exercise is non-negotiable. I’ve incorporated a mix strength, conditioning and suppleness training into my week, aiming for at least 30 minutes of activity per day. Tip: Find an something that you enjoy, whether it’s running, cycling, yoga, or a low-barrier-to-entry sport. Consistency is easier when you’re having fun. > Recovery: Quality sleep and proper nutrition are critical. I’ve set a bedtime routine that includes winding down without screens and ensuring a comfortable sleep environment. Additionally, I focus on balanced meals that fuel my body efficiently. Tip: Re sleep, aim for 7-9 hours of sleep in a cool an dark room, also consider using a sleep tracker to monitor your sleep patterns. Re nutrition, plan your meals ahead a much as you can to have the most balanced diet possible with easier preparation. These changes have made a significant difference in my overall well-being. By prioritising these aspects of self-care, I’ve found more balance, energy, and fulfilment in both my personal and professional life. What are your top tips and hacks? Please comment below or DM me, I’d love to know! #wellbeing #timemanagement

Do you want stress relief for yourself or your organization but don't know where to start? Are you perplexed by the idea of meditation? Try the one-word meditation offering by Origins Unity! It is the simplest way to practice mindfulness and meditation and make it seamlessly integrate with your existing operations, strategic goals and team building activities. How does it work? Monday: we choose a single-word theme (like breath, honesty, trust, stillness, patience, and more) and conduct a live session. Wednesday: send out the recording with additional resources and link it back to your wellness repository or resources center. Friday: review the theme together and talk about how we've put it into practice. That's less than 25 minutes a week of dedicated effort for benefits that far exceed the cost: Stress Slayer: Mindfulness meditation, including One-Word, is proven to combat stress and anxiety, rivaling therapy! (JAMA, 2019) Focus Fighter: Say goodbye to mind-wandering! One-Word's mindful approach sharpens focus and boosts productivity. (Frontiers in Psychology, 2017) Emotion Master: Tame your emotions! One-Word helps regulate feelings, leading to calmer reactions and increased resilience. (American Journal of Psychiatry, 2013) Self-Awareness Sensei: Become more self-aware! One-Word strengthens brain connections, helping you understand yourself better. (JAMA Internal Medicine, 2014) Sleep Savior: Can't sleep? One-Word meditation can be your answer, offering peaceful slumber and improved well-being. (JAMA Internal Medicine, 2015) Plus, One-Word offers: Simplicity: Perfect for beginners, easy to fit into daily life. Structure: Weekly themes and prompts guide your practice. Community: Connect with others for support and motivation. Don't wait for burnout to force you to build back up to baseline. Maintain your equilibrium and continuously excel through our holistic wellness offerings. Begin your resilience training today and equip your group with the most reliable health and wellness tools available!

🌅 The Power of a Morning Routine for Mental Health How you start your day can set the tone for everything that follows. A well-crafted morning routine isn’t just about productivity; it’s a vital tool for maintaining and improving your mental health. Here’s why a mindful morning routine matters: 1. Reduces Stress:Beginning your day with a structured routine can lower stress levels. By avoiding the rush, you give yourself the space to ease into the day calmly. 2. Boosts Mood: Incorporating activities like stretching, meditation, or a short walk can release endorphins, the body's natural mood lifters, setting a positive tone for the day ahead. 3. Enhances Focus:When you start the day with clear intentions, whether through journaling or setting daily goals, you’re more likely to stay focused and motivated throughout the day. 4. Promotes Mindfulness: Taking time in the morning for self-care—whether it’s through meditation, deep breathing, or simply enjoying a quiet cup of coffee—allows you to be present, grounding your mind before the demands of the day begin. 5. Increases Resilience: Regularly practicing a morning routine builds resilience. When life’s challenges arise, having that time for yourself in the morning can help you respond with greater calm and clarity. Simple Morning Routine Ideas: - Start with deep breathing or meditation. - Engage in light physical activity, like stretching or yoga. - Set your intentions or priorities for the day. - Enjoy a nutritious breakfast, fueling your body and mind. - Spend a few minutes journaling your thoughts or practicing gratitude. Remember, the key is consistency, not perfection. Even a short, 15-minute routine can make a significant difference in your mental well-being. At Anointed Zoe Health Care, we believe in the holistic approach to health. Prioritizing your mental health through a mindful morning routine is just one of the many ways to ensure you’re living your best, healthiest life. ✨ What’s your go-to morning ritual for mental wellness? Share it with us in the comments below! #MentalHealth #MorningRoutine #Wellness #SelfCare #Mindfulness #HealthyLiving #anointedzoehealth #anointedzoehealthcare #highlightseveryonefollowers

Take These Actions Now To Ensure Better Mental Health In Your Daily Life Ahead of #WorldMentalHealthDay 2024 1. Engage in regular mindfulness practice The practice of mindfulness involves focusing on your thoughts and feelings while remaining judgment-free in the present. It eases tension, heightens consciousness, and fosters serenity. Including mindfulness practices like mindful breathing or meditation can help you stay in the present moment and minimize worry. 2. Continue eating a healthy, balanced diet A healthy diet is essential for mental and physical health. Antioxidants, vitamins, and omega-3 fatty acids found in fruits, vegetables, and nuts can enhance mood and cognitive performance. Stabilizing energy and mood can also be achieved by cutting back on processed foods and sweets. 3. Get frequent exercise The "feel-good" hormones released by exercise, known as endorphins, improve mood and lessen the signs of anxiety and sadness. You can greatly enhance your emotional well-being with even a brief daily yoga session or stroll. 4. Get adequate rest. Sleep is essential for restoring mental health and preserving emotional equilibrium. Get seven to nine hours of sleep every night. A peaceful nighttime ritual and regular sleep patterns can help control mood, lessen irritation, and improve focus. 5. Establish connections with people Social interactions help to foster a sense of belonging and emotional support. Maintaining regular contact with loved ones, coworkers, or friends might make you feel less alone, more supported, and more resilient to stress. 6. Establish limits To avoid burnout, practice saying no when it's necessary and establishing limits. By guarding your time and energy, you may lessen stress, stay out of overwhelm, and keep a good work-life balance. 7. Show appreciation Every day, set aside some time to consider your blessings. Maintaining a thankfulness diary can assist you in changing your attention from negative to good ideas, enhancing your emotional and mental health in general. 8. Restrict social media and screen time. Overuse of screens, particularly social media, can cause anxiety, comparison, and disturbed sleep. Setting screen time restrictions and placing a priority on in-person interactions can improve mental clarity and emotional well-being. 9. Take up hobbies Hobbies are a fantastic way to relax and take your mind off of everyday problems. Painting, gardening, or learning to play an instrument are examples of creative or soothing hobbies that can improve your mood, give you a sense of accomplishment, and provide you a mental vacation. 10. When necessary, get expert assistance Never hesitate to get professional mental health assistance if you are experiencing overwhelming feelings of anxiety, depression, or despair. Speaking with a qualified practitioner can bring clarity and relief, and therapy or counseling can provide helpful coping mechanisms. #GlobalPrConnect #GPRC

What can do to ensure that low moods or mood swings happen less each day ? how will you build that distress and tolerant skills to you through those moments which might last days weeks etc. Always have a Coach on your side  Here are some strategies to help you reduce mood swings and build resilience during low moods: Lifestyle habits: 1) Prioritize sleep: Aim for 7-8 hours of quality sleep each night. A consistent sleep schedule helps regulate mood. 2) Exercise regularly: Physical activity releases endorphins, natural mood boosters. Aim for at least 30 minutes of moderate-intensity exercise most days. 3) Eat a balanced diet: What you eat impacts your mood. Focus on whole foods, fruits, vegetables, and lean protein. Limit processed foods, sugar, and unhealthy fats. 4) Manage stress: Explore relaxation techniques like deep breathing, meditation, yoga, or spending time in nature. Develop coping skills: 1) Track your mood: Use a mood tracker app or journal to identify triggers for low moods. Recognizing patterns can help you anticipate and address them. 2) Practice mindfulness: Mindfulness exercises help you stay present and objective, reducing emotional reactivity. 3) Challenge negative thoughts: Negative thought patterns can worsen moods. Learn to identify and challenge these thoughts with more realistic and positive ones. 4) Build a strong support system: Connect with friends, family, or a Coach who can offer emotional support during low periods. 5) Practice self-compassion: Be kind to yourself during difficult times. Acknowledge your feelings without judgment. Building distress tolerance: 1) Develop emotional regulation skills: Learn techniques like deep breathing or progressive muscle relaxation to calm yourself during emotional surges. 2) Practice acceptance: Accept that low moods are a normal part of life, and they will pass. 3) Focus on what you can control: Focus on managing your behaviors and reactions, even if you can't control the situation causing your low mood. 4) Develop coping mechanisms: Identify healthy activities you can engage in during low periods, like reading, listening to music, or spending time in nature. A coach can be a valuable asset: A coach can provide personalized guidance and support in developing these strategies. They can help you set goals, track your progress, and hold you accountable. Look for a coach specializing in emotional wellness or life coaching. Remember, building resilience takes time and consistent effort. Be patient with yourself and celebrate your progress.

🍃5 Tips for Managing Anxiety in Your Daily Life Dealing with anxiety can be challenging, but there are effective strategies that can help you manage it day by day. Here are five tips to help you cope with anxiety and improve your overall well-being: 1) Practice Mindfulness and Meditation Spend a few minutes each day focusing on your breath and being present in the moment. Mindfulness can help reduce anxiety by grounding you and providing a sense of calm. Apps like Headspace and Calm offer guided meditations that are great for beginners. 2) Stay Active Regular physical activity can significantly reduce anxiety. Aim for at least 30 minutes of exercise most days of the week. Activities like walking, yoga, or even dancing can boost your mood and provide a healthy outlet for stress. 3) Limit Caffeine and Alcohol Both caffeine and alcohol can increase anxiety levels. Try to limit your intake and opt for calming beverages like herbal teas. Staying hydrated with plenty of water can also help your body and mind stay balanced. 4) Establish a Routine Having a structured daily routine can provide a sense of stability and predictability, which can help manage anxiety. Include regular times for meals, exercise, work, and relaxation in your schedule. 5) Reach Out for Support Don’t hesitate to talk to someone you trust about what you’re going through. Sometimes, just sharing your feelings can make a big difference. Professional support, such as therapy or counseling, can also provide valuable tools and strategies for managing anxiety. At Mind and Body Wellness Center, we understand the impact anxiety can have on your life. If you’re struggling, our team is here to support you with compassionate care and innovative treatments like Ketamine Therapy. Contact us today to learn more about how we can help you on your journey to wellness.