We all have this habit of complaining about little things in life. Even research says that an average person complains about 15-30 times a day in their everyday conversations. These complaints can be about anything, like the weather being too hot or too cold, the food not tasting a certain way, or the money we earn is too little. While these things seem to be very small, the effects of complaining can be very massive on us. So how is complaining bad, and does it affect us? 

This article will focus on all the effects of complaining and how we can change our perspective for the better.

Why Do People Complain? 

First of all, we need to understand why we all complain. There can be hundreds of reasons for this. But we will be focusing on some shared by Will Bowen in his book Complaint Free World, such as

• To Get Attention: As simple as it sounds, many people like to be the centre of attention, and they use the act of complaining as their tool. But this looks very useless and has no purpose at all. 
• To Remove Responsibility: Sometimes, people complain to avoid responsibility for a difficult task.  For example, someone might complain about not having enough money to cover their expenses instead of taking responsibility for managing the budget and their spending habits.
• To Validate: People also complain because they also crave validation. When they talk, they want to foster a feeling of connection and use complaints to relate with each other. 
• To Regulate Their Emotions: Complaining usually gives short-term relief, and many people vent out complaining as they say it makes them feel better. 
• As an Excuse: Some people also use complaints as an excuse to cover up their failure. For example, an employee who fails to work on deadlines complains of a heavy workload.

Negative Effects of Complaining

While we might not think and take complaining as a sign of venting out, research says that it comes with a cost. 

Negative Effects of Complaining on Mental Health

From a mental perspective, the effects of complaining can be so harsh on the brain that it wires it for negativity. 

The brain is designed to work efficiently, meaning that when we repeat a thought, whether it is negative or positive, the nerve cells form a bridge between each other to expedite the passage of information. As a result, the next time we have a similar thought, it is more easily transmitted. Such a kind of mechanism is called neuronal wiring and can become habitual and engrained over time. So if we keep in complainant brain, it learns only that And if we consistently complain, the brain learns to default to negativity, reinforcing a mindset that focuses on problems rather than solutions.

A Stanford study shows that consistent effects of complaining can cause changes in the brain too. It shrinks the hippocampus in particular, which is an important part of the brain. Along with the negative brain changes, complaining also causes the release of the stress hormone cortisol.

All of these things can have long-lasting effects on your mental health, your thinking ability, and your general health.

Effects of Complaining on Energy and Aura

Just like the mental and physical aspects, the effects of complaining are very much visible on energy and aura. When you complain or say something negative, it not only drains your own energy but can also make the air around you feel heavy. This negativity can bring in more negativity, creating a loop that makes everything feel worse all around. 

Similarly, if you constantly complain or whine, others may feel uneasy or drained in your presence. This also weakens social ties and support networks. Such an idea was also shared by David Ghyiam, a spiritual leader, in one of his reels.

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Signs You Complain Too Much

It is very normal to vent sometimes in daily conversations. But there are some signs that show that you complain too much, for example, 

• You might bring the same grievances, negative talks, and complaints whenever you talk to people. 
• Your conversations are always focused on finding problems rather than solutions. 
• You have noticed that complaining makes you more angry or upset.
• Your friends and family seem less interested in you or try to avoid talking to you. 
• You always find something negative, even in the most positive situations. 

If these signs sound like you, don’t worry. There are many people like you who have this habit and might not even know it. The first thing that needs to be done to make good changes is to recognize these patterns.

How To Stop Complaining

By now, we know that the effects of complaining are not only on your mental health but also on your physical health and surroundings. Such kind of negativity can weigh heavily on our lives. So, how can we change our perspective to achieve inner calm?

Here are some useful tips that will help you have a positive outlook whenever you feel like complaining. 

1. Be More Grateful 

The best way to deal with constant complaining is to be grateful for everything. Just like complaining acts like a poison, gratitude acts like an antidote. When you practice being grateful for the things you have rather than ranting or complaining, it has been shown to improve happiness, well-being, and life satisfaction while lowering depressive symptoms.

It is also great for reducing physical symptoms. For example, a 2023 research study has shown that gratitude can reduce cortisol levels by 23%, as well as blood pressure and cholesterol. 

A simple, happy exercise is suggested by psychologists as a way to practice gratitude and stop complaining. In it, all you have to do is write three things that made you happy. Now, take your time and think about each one of them. Read your list again the next day and be grateful for those times. This practice can help you stop complaining and start focusing on the good things in your life. 

2. Sandwich Your Complaint 

This is a very interesting way to stop complaining, called the sandwich method. This technique involves starting with a positive statement, sharing your complaint, and then wrapping it up with another positive note. 

For example, if you feel like complaining about the weather, try saying, “I love the sunny days we’ve been having; they’re great for making plans outside!” However, the unexpected downpour surprised me. I hope to see clearer skies again soon! 

In this way, you can say how you feel while keeping a positive and reasonable tone.

3. Try Phrasing Things Differently 

Just like sandwiching the complaint, you can also try another thing to minimize the negative effects of complaining. Just say them differently. You can try it using your complaining thoughts or words in more constructive sentences. 

For example, if you want to complain about the taste of a dish, avoid saying, “I didn’t like the pasta because the taste was too bland.” You could say, “The pasta tasted different than I expected. Maybe we can try more flavors.” 

So focus on your words and be more positive in your words and sayings, and you will see things getting better for you. 

4. Ask Your Friends

There can be some cases where we might not even be aware that we are still complaining. At times like these, having the support of family and friends can be very helpful. By asking them to point out to you politely, you can learn to recognize and avoid complaining patterns. 

Also remember not to take anything negative said by them, and use that constructive criticism to help you improve and think more clearly. 

5. Turn Your Complaints into Solutions

Lastly, if the things you complain about are in your hands, why not try taking action and improving things?

For example, if you always feel bored and usually complain about it, then pick up a hobby or anything that makes you happy and start working on it. Or if you always complain that you look fat, try finding solutions for it, like shifting to a healthy diet, doing exercises, etc.

Redirecting that negative energy into something constructive can not only improve your mood but also give you a sense of success. This, in return, can improve your mental, physical, and social well-being and also break you free from the cycle of complaining. This will also help limit the time spent complaining. 

Summing It Up

In the end, don’t be a person who complains about everything and thinks negatively. It’s okay to complain once in a while, especially about valid issues, but don’t make it a habit. The best thing you can do to stop complaining and channel better energy and health is to bring change for good. Remember Maya Angelou’s words here: “What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it. Don’t complain.”

So, what we suggest is to follow the techniques we have given above. They will surely help you with the negative habit of complaining. And if you cannot do anything about it, it is better to focus your energy on positive things rather than worrying about issues you can’t change.

Have you tried these strategies, or do you have your own tips that helped you get over the complaining? We would love to hear from you! Please share your thoughts and experiences in the comment boxes below to help others become more optimistic!

And if you enjoyed reading this article, why don’t you check out our guide on the Best Wellness Gifts for Everyone? It’s full of thoughtful ideas and perfect gift options!

FAQs

What are the consequences of complaining?

Complaining all the time can bring negative effects on your mental and physical health. Even it can channel negative energy around you, straining social connections and making it harder to build supportive relationships.

How much complaining is too much?

The extent of complaining varies from person to person. However, if you complain about the same things over and over again without trying to find solutions, or if your complaints dominate your conversation, leaving others with a negative impact, then it might be too much. 

What happens to you when you complain?

Constant complaining can bring negative changes to your personality, mental health, and social connections. The long-term effects of complaining can manifest themselves in one’s physical health, too. 

How does complaining affect your attitude?

Complaining every time can reinforce negativity and shift your focus from solutions to problems. This often leads to feelings of helplessness and drags down your mood. Plus, it can push people away, which can put a strain on your support systems and relationships. 

References 

1. Kowalski, R. M. (2002). Whining, griping, and complaining: Positivity in the negativity. Journal of Clinical Psychology, 58(9), 1023–1035. https://doi.org/10.1002/jclp.10095
2. Kim, E. J., Pellman, B., & Kim, J. J. (2015). Stress effects on the hippocampus: a critical review. Learning & Memory, 22(9), 411–416. https://doi.org/10.1101/lm.037291.114
3. Cunha, L. F., Pellanda, L. C., & Reppold, C. T. (2019). Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.00584
4. Wang, X., & Song, C. (2023). The impact of gratitude interventions on patients with cardiovascular disease: a systematic review. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1243598

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Unlike in older days, growing up for children nowadays is tough. It’s a fast world where students have a lot of academic pressure and social challenges arising out of high competition. This creates a mandatory need to invest in wellness activities for students that help them grow up in balance with mental peace, proper physical growth, and emotional well-being. This blog will explore various Wellness activities that promote students’ well-being, both in school and at home.

What Are Wellness Activities?

Wellness activities are practices that bring overall well-being. Engaging in wellness activities helps students manage stress, improve their ability to concentrate, and take care of their physical and mental health. Simple workouts to group activities focused on social and emotional wellness are examples of well-being activities. 

Why Wellness Activities Matter for Students

Students may find it challenging to manage their social lives, academic achievement, and personal growth all at once. In their growing age, when they have societal pressure, peer pressure, and academic burden on them at the same time, they feel overwhelmed and are less likely to prioritize their actions well. Participation in well-being activities enables them to maintain a healthy body and peaceful mind to manage all aspects of their lives in a more balanced way. Student wellness activities, in particular, help improve concentration and maintain good mental health and thus help them make wise decisions in a calm state of mind and thus bring a balance to the various aspects of their lives.

Best Wellness Activities for Students

Here are some effective wellness activities for the well-being of students that promote well-being and a healthier lifestyle:

1. Mindful Breathing

The easiest wellness activity for students to be practiced anywhere and anytime is a breathing activity. This can help quiet the mind and reduce stress. It is suggested that they take a few minutes every day to focus on taking deep breaths in through the nose and breathing out slowly through the mouth. This can be done as one of the perfect 5-minute wellness activities when students are in a hurry and would like quick relief from any stress.

2. Stretching and Movement Breaks

Taking regular movement breaks improves both physical and mental health. ADHD movement breaks help students who struggle to concentrate. Simple stretches or brisk walks can prove to be refreshing during long study sessions and are one of the most effective health activities for students.

3. Journaling for Emotional Wellbeing

Journaling is an effective medium for students to put their thoughts and feelings. Writing about daily experiences helps students process emotions and reduces stress. This is one of the most popular emotional well-being activities and can be done as part of a mental health check-in for students.

4. Yoga and Dance – A Combination of Fun and Wellness

Yoga and dance are fun wellbeing activities for students. Both practices help improve flexibility, strength, and focus. Yoga, in particular, promotes mindfulness and stress reduction, making it a perfect addition to any school or home wellness routine. Many schools now incorporate well-being activities for secondary students to help them develop mindfulness skills early.

5. Wellness Breaks During Study Sessions

Wellness breaks are very important in maintaining focus and clarity in the mind. Students can take an hourly break of 5-10 minutes to recharge. In these brief moments, students can engage in simple activities that help them: stretching, deep breathing, or even a short walk around the building.

6. Wellness Wednesday

Schools and colleges can introduce Wellness Wednesday when one day of the week is exclusively assigned to various wellness activities for students. This can range from discussion group activities on mental health to a session of yoga or any other wellness group activities promoting mental health. Having a specific day for wellness ensures that students regularly engage in wellness activities for their overall well-being.

7. Virtual Wellness Activities for Students

With the growing trend of online learning, students can engage in virtual well-being activities to help them stay healthy and focused. Many online activities can be introduced for students like virtual yoga sessions, online meditation sessions, or online games to practice mindfulness. Many schools are already practicing wellness activities for students online at various platforms, enabling students to take care of wellness even while staying at home.

8. 5-Minute Wellness Activities

Quick well-being activities make all the difference in a student’s day. Here are some examples of 5-minute wellness activities for kids: mindful breathing, short stretching routines, or listening to relaxing music. These can be done between classes or study sessions to help reset and refocus.

9. Wellness Games and Activities

Wellness can be promoted through games in a more fun manner and to engage students better. Wellness games and activities at schools encourage teamwork, reduce stress, and thus promote social well-being among students. This includes group problem-solving games or mindfulness-based games that help students to enhance their focus and concentration.

10. Students’ Wellness Check-In Questions

Wellness check-in questions are straightforward exercises that encourage students to consider their emotional and mental well-being. Such inquiries include, for instance, “How are you today?” Alternatively “What’s one thing you’re grateful for?” These kinds of questions help people become more conscious of their feelings and mental health. These kinds of questions can be modified for use in group discussions or as part of a mental health check-in questionnaire.

How to Promote Wellness Activities for Students in School?

Schools have a big part to play in helping students’ well-being. School-based wellness activities can significantly impact kids’ general health and academic achievement. Here are some recommendations:

Group Yoga Sessions: Yoga lowers anxiety and enhances focus. Group yoga sessions can be incorporated into well-being activities for secondary students in school.

Workshops on Mental Health: Providing education on mental health awareness, can assist students in managing stress and developing coping mechanisms.

Activities that Promote Emotional Well-Being: Students can explore their thoughts and feelings through safe group discussions, art therapy, and journaling.

Wellness Activities and Games: Entertaining and Interactive games are quite fun for students and also teach team building and trust. These activities also reduce stress and help in shaping a positive and supportive school environment.

How to Promote Wellness Activities for Students at Home?

Parents can also support their children in practicing wellness activities at home and with family. Few home wellness activities include the following:

Family Walks: Regular walks with family not only keep children physically fit but provide a wonderful avenue for bonding.

Mindfulness Practices: Simple mindfulness techniques, such as breathing exercises or meditation, can go a long way in reducing stress among students and can be easily done at home.

Home learning wellbeing routine: Parents can help children by creating a routine that includes home learning wellbeing activities like reading for pleasure, gratitude practice, or creative hobbies.

Wellness Activities for College Students

For college students, wellness becomes much more critical as one’s academic pressure and intensity increase with new independence. Here are some wellness activities for college students:

Exercising Regularly: From going to the gym to jogging around the campus, physical activity lowers levels of stress and enhances mental clarity.

Healthy Eating: A focus on a well-balanced diet significantly improves a student’s mood and energy level.

Sleep Hygiene: Sleep is an important aspect of mental and physical health that needs to be prioritized, especially during examination periods.

Wellness Resources for Students

Making health activities accessible through a variety of resources and services, can have a significant impact on organizations, schools, and even colleges. Among the useful resources are:

Wellness Activities for Students PDF: Educational institutions may provide wellness activities or guides students can download and use at home or on campus.

Student Wellness Activities for Students PPT: Teachers can create presentations that list easy-to-follow yet powerful wellness exercises. These PowerPoint-formatted student wellness exercises can be distributed at wellness workshops or during school assemblies.

Workbook PDF on the Eight Dimensions of Wellness: This workbook can help students explore the eight elements of wellness: financial, environmental, intellectual, social, spiritual, occupational, emotional, and physical. It includes practical exercises and reflections.

Conclusion

Wellness activities for students in school or at home are very much essential in helping them achieve a balanced, healthy lifestyle. Be it through some fun well-being activities such as yoga and games, or some rigid approaches towards wellness group activities for their mental health. The basis of all these activities ensures that the students can cope with stress, remain focused, and maintain their emotional well-being. Schools, teachers, and parents can provide students with the means and support to find success both in and out of the classroom.

It thus allows the students to be resilient through regular well-being activities that provide better mental health and balanced living.

FAQs

1. What are some healthy activities?

Activities that support mental, emotional, and physical health are considered healthy. These include frequent activity that strengthens the body and lowers stress, such as yoga, jogging, or walking. Maintaining good health requires getting adequate sleep, eating a balanced diet, and drinking plenty of water. Journaling, meditation, and mindful breathing are other examples of healthful practices that enhance mental clarity and lessen worry. Stretching, movement breaks, and participating in enjoyable group activities like sports or dancing are all excellent strategies to keep active and improve general health.

2. What is a wellbeing activity?

A well-being activity could be any activity that helps someone manage stress, develop resilience, and enhance the general quality of life by supporting mental, emotional, and physical health. Journaling, yoga, mindful breathing, and even group conversations on mental health are examples of activities that promote well-being. These exercises help students and adults become more focused, feel less anxious, and develop constructive coping mechanisms. Workshops, wellness games, or interactive exercises that support mental well-being and foster a supportive learning environment can also be included in school as well-being activities for secondary students.

3. How do you make wellness fun?

Wellness can be made fun by incorporating enjoyable and involving activities into wellness routines. The activities for wellbeing may involve games and wellness activities, group exercises such as dance or sports, or creative mindfulness practices such as art therapy or music. Schools can introduce the Wellness Wednesday program whereby students engage in some fun well-being activities that mix learning and relaxation. These include yoga sessions, outdoor games, or workshops of an interactive nature. Even virtual settings of fun well-being activities for students can include interactive mindfulness apps and online fitness challenges. Even wellness activities for adults can be made fun to keep everyone engaged and enthusiastic to practice regularly.

4. What are the 5 ways to wellness?

The 5 ways to wellness include:

• Be Active: This would involve physical activities such as brisk walking, yoga, and dance that help in maintaining a healthy and energetic body.
• Connect: Develop strong relationships with family, friends, and peers to nurture emotional well-being with a feeling of isolation reduced.
• Notice: Practice mindfulness by paying attention to the present moment, noticing your thoughts, and appreciating small joys in life.
• Keep Learning: Continue developing skills and trying new activities to boost confidence and self-esteem.
• Give: Acts of kindness and helping others can enhance your sense of purpose and improve your emotional well-being.

These rights could be applied to wellness activities with the students to encourage them to a healthy life, caretaking both their mental and physical well-being.

References

1. Better Health Channel, Victoria State Govt, Health Department,  Exercise and mental health – Better Health Channel
2. PositivePsychology.com, Stress & Burnout Prevention, 14 May 2018 by Jeremy Sutton, PhD.  – 5 Benefits of Journaling for Mental Health
3. Inventure Academy, Beyond the Classroom: The Impact of Physical Education
4. U.S. Department of Education Dr. Miguel A. Cardona Secretary of Education, Supporting Child and Student Social, Emotional, Behavioral, and Mental Health Needs (PDF)

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In today’s corporate landscape, the well-being of employees is essential for productivity and satisfaction. Research shows that health and wellness activities for employees at work can enhance employees’ health and lead to increased productivity, improved job satisfaction, and a stronger organizational culture.

Therefore, for businesses to thrive, wellness activities for employees should be a priority, aiming to address mental and physical health. Let’s understand why these wellness activities at the workplace have become mandatory for businesses to thrive followed by ideas of conducting wellness activities for employees.

Why Wellness Matters in the Workplace

Wellness is more than just physical health. It’s about creating an environment at the workplace where employees feel valued and supported. Studies and Surveys show that organizations with effective wellness programs have higher job satisfaction, lower iteration rates, and increased productivity. It has been found that employees who feel well-supported at work are more engaged and loyal. By investing in health and wellness activities, companies foster a positive environment that boosts productivity.

17 Effective Wellness Activities For Employees

Let’s explore some of the best strategies to enhance employee wellness with many practical and effective wellness activity ideas for the workplace. These employee wellness ideas cover various approaches to improve physical and mental well-being and can be adapted to suit any company’s budget and culture. 

1. Begin with the Basic Stretching Program

Perhaps one of the easiest and still considered very effective wellness activity ideas for the workplace includes incorporating regular stretching breaks. These breaks require breaks require no special equipment and can be done from the workstation. The employees can extend their arms, neck, and back to release tension and allow for better circulation of the blood. Stretching breaks are low-cost, easy to implement, and highly beneficial for reducing physical discomfort due to long hours of sitting.

2. Encourage Mindfulness/Meditation Sessions

Mental health is equally important as physical health. Research has shown that mindfulness decreases stress, increases emotional intelligence, and boosts the immune system. Thus, mental fitness activities, like meditation or mindfulness sessions, help employees to concentrate more on their work. A quiet meditation corner or room to sit in during breaks can be an excellent idea to help employees refresh their minds.

3. Nutrition Workshops – Healthy Snacks

Healthy eating is one of the important links in the chain of a wellness program at work. Nutritional workshops educate the employees on healthy choices that improve their energy and focus. Healthier options for snacking rather than sugar-laden ones like fresh fruits, nuts, granola bars, etc. greatly contribute to overall health. This not only tells workers that their health matters but also purifies the office environment.

4. Walking Meeting

Walking meetings are considered one of the best means to add mobility to the day’s work while increasing creativity. A study conducted by Stanford showed that walking creates a 60% increase in creative thinking. While taking discussions outside and just walking around, companies get into both employee wellness and creative employee wellness ideas. This out-of-the-box wellness idea can easily be brought into company culture.

5. Set Up Friendly Wellness Competitions

Wellness games and activities in the form of friendly competitions are the ultimate ways to be used to motivate employees to practice healthy behaviors. Organize several weekly or monthly challenges, including step count, hydration, and mindfulness challenges. Also, get some wellness gift ideas for employees.

Competitions make it fun for everyone to participate in such health and wellness activities and also inculcate a spirit of better teamwork.

6. Design a Comprehensive Wellness Program

A corporate wellness program may include activities that touch on physical, mental, and social well-being. For example, Yoga sessions, walking clubs, or on-site fitness classes as physical activities. To promote mental wellness activities, organizations can give access to resources for mental health, counseling, or meditation apps.

Team-building activity planning or virtual breaks over coffee can be done as social activities. Tailor-made corporate wellness programs can be planned too to fit the company’s needs and budget, and this can make a lot of difference in terms of overall employee satisfaction and productivity.

7. Avail Health Screenings

Employees’ health can be addressed proactively through health screenings. Companies often team up with local clinics and offer blood pressure, cholesterol, or blood sugar level screenings regularly. This easy company wellness idea not only encourages health awareness but assists in spotting some of the hidden potential health concerns. Encouragement towards precautionary care helps show the employees that the company truly cares about their health.

8. Pronounce Days/Weeks for Wellness

It can provide an annual health and wellness week wherein employees can take time to care for their well-being. Each day of the week may highlight different wellness topics that concern employees, such as nutrition, exercise, mental health, and self-care. Companies can also organize workshops, invite guest speakers, and even arrange entertaining activities like smoothie-making sessions or fitness classes during such health and wellness activities weeks.

9. “Unplug” Policies

One of the best workplace wellness ideas includes “unplug” policies, that encourage employees to take a break from screens. Encourage a screen-free lunch or remind employees to step away from their computers for short breaks to reduce eye strain and mental fatigue. These short screen breaks add a lot to the overall productivity of their work.

10. Encourage Volunteer Days

Volunteering not only benefits the community but also boosts employee morale. Corporate wellness ideas can include setting aside a day each quarter for employees to volunteer together. Volunteering fosters a sense of purpose, teamwork, and compassion. Research has shown that giving back to the community can reduce stress and increase happiness to a great extent.

11. Bringing Nature Indoors

The presence of natural plants decreases stress and enhances focus when exposure to nature is increased. Just adding some plants in the workplace or creating a green space indoors can keep workers relaced and productive.

Perhaps this could be an inexpensive yet effective wellness office idea to help improve the ambiance, making the office feel inviting.

12. Organise Informational Wellness Webinars

Staff wellness ideas can also be discussed in webinars on health and wellness topics. Experts can be brought in to talk about how to get better sleep hygiene, proper nutrition, or mental health. Virtual wellness activities for employees through webinars also provide the ability to include wellness ideas for remote employees.

13. Develop Wellness Apps or Digital Platforms

Many companies use apps for tracking wellness goals and also provide personalized employee wellness tips. The purpose is to make an online platform on which employees can create health goals, track progress, and even engage in wellness challenges.

Platforms like these bring about out-of-the-box wellness ideas within reach and inspire ongoing participation.

14. Organize Team Lunches with a Healthy Theme

A regular team lunch contributes much to social connections while allowing for healthy eating. Themed lunches, such as “Mediterranean Day” or “Plant-Based Day,” add fun to healthy eating. Social connections are holistic parts of wellness, as is good nutrition.

15. Offer Financial Wellness Programs

The use of financial planning resources or workshops on budgeting and saving helps alleviate some of the stressors. Financial wellness and saving help to alleviate some of the stressors. Financial wellness programs add to mental wellness overall, making employees feel supported in every aspect of their lives.

16. Include Sessions on Pet Therapy

Although a bit unconventional, pet therapy is one wellness idea that many companies companies are embracing. Many employees find the presence of animals like dogs and cat soothing, and this is one unique bonding activity among teammates.

17. Develop Gratitude Culture

Finally, gratitude in the workplace can do much to improve mental well-being. Encouraging managers and employees to acknowledge one another’s efforts frequently would create a very positive atmosphere, boosting morale. This simple employee wellness idea can be exercised through weekly shoutouts or an appreciation board within the office.

Final Thoughts

Accomplishing a successful wellness program in the workplace does not have to be overly complicated or expensive. Even small initiatives, such as healthy snack options or regular wellness breaks, can help. Basic mental health program ideas such as designating times for focusing on wellness, using available resources, or leading classes in group exercise can bring physical and mental health into the workplace. Wellness activities encourage and build a team that is happier, healthier, and more connected.

Wellness programs not only show employees that their health and well-being are valued, but they also promote a positive work environment that can reduce stress and prevent burnout. Knowing the above strategies and the research and studies behind them, we can say that when employees feel supported in all areas of their health, they are more likely to be engaged, productive, and loyal to their company.

Wellness initiatives will invariably benefit the entire company by fostering a workplace that truly values the holistic health of every team member in the long run.

Frequently Asked Questions

How do you make wellness fun?

Wellness can be made fun by adding activities that are enjoyable and social. You can think of health fitness challenge ideas, any team sports, classes of cooking or yoga, or any other activity in the form of “wellness bingo” with rewards after completion. Making wellness interactive and inclusive keeps employees motivated and engaged.

What are mental wellness activities?

Mental wellness activities for employees focus on reducing stress, boosting resilience, and improving mood. Activities like mindfulness sessions, breathing exercises, journaling, group meditation, and access to counseling resources. Gratitude challenges and relaxation space at work can also promote better mental well-being, enabling the employees to deal more constructively with their mental health and well-being.

What is employee engagement and wellness?

Employee engagement and wellness are strategies to make the employees in an organization feel connected, motivated, and cared for. Engaged employees are enthusiastic about their work, while wellness programs ensure they feel supported physically and mentally. This blend of engagement and wellness propels an enabling work environment where employees perform at their best.

How to enhance employee well-being?

Employee well-being can be developed by providing resources and building a supportive culture. Resources such as health programs, mental health resources, flexible working hours, and wellness activities contribute to maintaining a healthy balance between work and personal life. Listening to the voices of employees and encouraging open communication is also part of a positive work atmosphere in promoting well-being.

What are employee engagement activities?

Employee engagement activities are programs or events that help build connection and motivation among the team. These can include everything from team-building exercises to volunteer days, recognition programs, or social gatherings. Engagement activities help promote camaraderie, lift morale, make employees feel valued, and increase overall job satisfaction and productivity.

References:

1. Smith, J., & Jones, L. (2022). Employee Wellness Programs and Their Impact on Productivity. Journal of Workplace Psychology.
2. American Psychological Association. (2021). Employee Well-Being Survey Results. American Psychological Association.
3. Oppezzo, M., & Schwartz, D. L. (2014). Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking. Journal of Experimental Psychology

The post 17 Wellness Activities For Employees to Keep Your Team Thriving first appeared on The Lifestyle Book.

Raising children in the twenty-first century is challenging. Social media and other technologies greatly influence their everyday lives. Therefore, a strong wellness foundation is among the most crucial things to impart to children for their development and healthy lives. The benefits of wellness activities for kids go beyond just immediate enjoyment. Children have better social skills, balanced emotional fortitude, and improved physical strength with these.

Research has proven that children participating in wellness programs tend to have higher academic success rates, are more socially considerate, and enjoy better mental health. Engaging in wellness activities with children is the most entertaining method of serving their emotional and physical needs. The community, parents, and schools can collaborate to inculcate these wellness habits in kids from a young age.

Now, let’s enter the world of wellness! This blog reveals a variety of fun and intriguing wellness activities for kids across all boards. We have also discussed how these are applied in school, home, and community settings.

Wellness Activities for Kids: All Types

Here are some fun and effective wellness activities for kids that you can incorporate into your child’s routine:

Physical Wellness Activities

Physical wellness activities play a significant role in better health and development in children. A few of the physical wellness activities are listed below.

1. Active Outdoor Play

Encourage outdoor activities like playing tag games, running, and leaping. Children who take part in physical play develop strength, and coordination, and burn off excess energy to maintain an active healthy life.

2. Sports and Games

Engage your child in games, like tennis or swimming, or any team sport such as basketball, volleyball, or soccer. These activities develop resilience, and social skills while encouraging discipline, teamwork, and physical health in children.

3. Dance and Movements

Dancing to their favorite music at home or in a structured class is also an excellent form to practice physical wellness activities for kids. Dancing enhances cardiovascular health and flexibility, apart from improving coordination, self-expression, and confidence.

4. Yoga and Mindfulness

Children develop increased flexibility and can experience relaxation and focus through the practice of yoga. Yoga with mindfulness practices could foster emotional well-being.

5. Martial Arts

It includes various techniques of taekwondo or karate, which simultaneously provide training for self-defense, discipline, and respect for others with enhanced physical fitness. Such exercises are helpful for kids to gain more focus and confidence, improve their physical strength, and teach them important life skills.

Activities for Emotional Well-being

Emotional wellness activities provide emotional resiliency in children, which is an essential ability that would help them sail through the challenges of life. Following are some of the best kid-friendly emotional wellness activities.

6. Mindfulness and Meditation

It is quite helpful to teach children how to rest their minds through mindfulness and meditation. This lays a very good foundation for emotional intelligence and self-regulation skills.

7. Art and Creativity

By painting, drawing, and other means of creative expression, children can express themselves non-verbally in healthy ways.

8. Music

Learning to play an instrument or the simple ability to listen to music can allow kids to relax, experience happier moments in their day, and even concentrate more clearly.

9. Journaling

Children benefit from journaling as it gives them insight into themselves and helps them articulate their feelings. Journaling is proven to enhance self-awareness and emotional strength.

10. Nature Stay Time

When children spend time in nature, they become detached from daily hassles, are mentally refreshed, and feel calm. All these aspects are helpful for their mental well-being.

Group Wellness Activities for Kids to boost Well-being

Through group activities, children can learn about empathy, social well-being, and cooperation. Here’s how you may promote children’s group wellness activities.

11. Family Outings

Plan family outings to nearby parks, museums, or zoos to spend quality time with your family and give them lasting memories. Children are exposed to new experiences, and ideas while raising their sense of wonder and adventure.

12. Community Events

Fairs, festivals, and charity walks are great ways to meet and interact with neighbours and learn about the local way of life. Community activities help kids develop social skills, and a sense of belonging, towards the community.

13. Peer Playdates

These should be arranged so that children can interact with their peers and make friends. In such casual atmospheres, they learn how to cooperate, empathize, and take initiative in a playdate.

14. Family Game Night

Playing games together develops relationships within the family, encourages a bit of healthy competition, and even helps kids develop strategies and critical thinking.

Age-Specific Wellness Activities

Based on the requirements of each development phase in children’s development cycle, here are some best-recommended activities that are defined for specific age groups.

Preschooler Wellness Activities

Simple activities like dancing, singing, and playing with toys are highly suitable for preschoolers. Such activities allow the face of freedom and imagination and develop children’s motor skills, coordination, and rhythm. According to studies, early exposure to music and physical activity can enhance social interaction and language development.

Wellness activities for toddlers also include simple art projects, reading, and playing outdoors. Outdoor play allows exploration and discovery of things around them, builds basic muscle strength, and balances important factors for physical growth and development. While art projects allow children to express their feelings and stimulate creativity, reading aloud together fosters language skills and bonds while promoting cognitive and emotional development.

Primary School Wellness Activities

For Primary school children, more frequent physical education should be planned to instill a long-term love for staying fit, boosting stamina, and strengthening cardiovascular health. Sports develop social and teamwork skills, while art projects enhance creativity and problem-solving skills. Meditation and Mindfulness activities can help them stay calm and focused while outdoor physical activities burn off excess energy to maintain a balanced lifestyle.

Secondary School Wellness Activities

These include team sports, yoga, and meditation which offer mental and physical exercises to help secondary school students meet their developmental needs. Yoga and meditation will provide an opportunity for stress management, increasing concentration, and resilient skills at the most vulnerable stage of life. While team sports promote teamwork, leadership skills, and physical development.

Wellness Wednesday Activities for All Ages

A day of every week should be dedicated to taking care of oneself in care initiatives. All ages can have this dedicated day or a few hours on a specific day to involve them in wellness activities as per their age. Introducing the concept of Wellness Wednesday helps children develop a habit of keeping some time in their schedule for self-care and wellness activities. In such a competitive world, this habit can help them live a balanced life in their present and also when they are adults.

Winter Wellness Activities for Kids

While winter brings unique challenges that require creative solutions, wellness activities for kids are useful year-round.

15. Challenges of Indoor Fitness

While winter may render outdoor activities, kids can still be active indoors by engaging in fitness challenges or mini-yoga sessions. Activities such as “indoor treasure hunts” provide a blend of fitness and problem-solving skills as children get to move around in search of hidden items.

16. Art Therapy

Children can also practice winter wellness through art. They can express their feelings through different art activities, such as painting or craftwork. Research shows that children’s emotional well-being is increased by involving in art, especially during winter when they tend to be less active in any outdoor activities.

17. Wellness Corner

Create a “wellness nook” with books, yoga mats, and other tools for relaxation in your home. Let kids spend some time each day doing yoga, reading, or simply relaxing. A wellness nook is a good way to remind oneself daily of the need to carve out time for self-care.

18. Sleep Schedule

A good sleep schedule is a must for children as it promotes emotional well-being. Sleep helps with keeping a good mood, memory, and attention. Relaxed music, writing in the gratitude diary, or reading bedtime stories help the children fall asleep and sleep well.

Benefits of Wellness Activities

Wellness programs for kids result in lowered anxiety, good academic performance, and high self-esteem. Some of the benefits of wellness can be examined below:

1. Improved Energy and Physical Fitness: Wellness activities help kids maintain physical fitness and keep their energy throughout the day.
2. Enhance mental well-being and reduce anxiety: More frequent engagement in wellness activities bolsters mental health due to reduced depressive and anxious symptoms.
3. Improve Academic Performance and Cognitive Skills: Wellness activities build cognitive skills in terms of memory and concentration, hence leading to improved academic performance.
4. Encourage teamwork and social interaction skills: Group wellness activities encourage teamwork and communication and develop pragmatic teamwork skills.
5. Support body positivity and confidence: Children who are part of a fitness program will develop confidence and a good self-concept, which enables them to appreciate and take good care of their bodies.
6. Improves Sleep Quality: Physical fitness in children ensures they sleep correctly during the night. They can control the sleep-wake cycle or circadian rhythm through exercise. Proper quality sleep is vital for growth and memory consolidation. It controls mood for general well-being.
7. Increased creativity with more problem-solving potential: Music and art activities create and allow the full development of problem-solving abilities. Once children get the green light to express themselves freely and to think more creatively, such activities bring great enrichment to intellectual and emotional development.

Final Takeaways

Wellness activities for kids are pretty important to bring forth a wholesome lifestyle that contributes to overall well-being.

It’s a balance, achievable for schools, homes, and communities by threading the day with fitness activities, and emotional wellness practices. The simple ideas in this blog from “Wellness Wednesday” in the schools to sensory play for toddlers offer a broad base of ways to address multiple dimensions of wellness. These wellness habits serve as foundational tools on the path toward health and happiness for children while growing up. By embracing these wellness activities, children won’t simply grow but learn to thrive in all aspects of life.

FAQs

What activities support children’s emotional well-being?

Activities supporting children’s emotional well-being include mindfulness exercises, art and creative play, journaling, spending time in nature, and activities that encourage open communication (like sharing circles or storytime). These help children process their emotions, express themselves, and build mental and emotional strength and resilience.

What are some healthy activities?

Healthy activities range from physical activities like walking, running, and yoga to mental exercises like meditation, reading, and learning new skills. These activities promote an overall sense of wellness and help one maintain a balanced lifestyle.

What is a well-being activity?

A well-being activity is any activity designed to improve physical, mental, or emotional health. Examples are: practicing gratitude, meditation, socializing with friends, engaging in hobbies, and practicing relaxation techniques. The beauty of these activities is that they are intended to improve a person’s quality of life and promote a sense of fulfillment and happiness.

What are mental health activities for kids?

Mental health activities for kids can include mindfulness exercises, breathing techniques, playing games that encourage teamwork, journaling, and practicing gratitude. These activities help children learn to manage their emotions and build coping skills for dealing with stress.

What are mental wellness activities?

Mental wellness activities are exercises that support a healthy mind and emotional balance. These can include mindfulness practices, journaling, regular physical activity, engaging in hobbies, practicing gratitude, and connecting with others. Mental wellness activities are designed to reduce stress, improve mood, and promote a positive mindset.

References:

1. Promoting 21st Century Health and Wellness Skills in Elementary School Children, Springer Nature Link, Patrick H. Tolan, Alexis R. Harris, Margaret Burchinal & Patricia A. Jennings 
2. Centers for Disease Control and Prevention (CDC). (2023). Physical activity for kids. April 3, 2024
3. Harvard Health Publishing. (2022). Yoga for school-age children. January 29, 2016
4. Mayo Clinic. Children’s Center, how exercise benefits the body and mind, Jennifer O’Hara, July 8, 2022
5. National Sleep Foundation. (2023). Sleep and its impact on child development. Danielle Pacheco (Staff Writer), Dr. Nilong Vyas (Pediatrician)
6. Child Mind Institute. The impact of wellness programs on children’s mental health Rosa Klein-Baer

The post 17+ Fun and Healthy Wellness Activities for Kids to Enjoy & Benefit From first appeared on The Lifestyle Book.

Love is often viewed as the only key ingredient in every relationship. That it is indeed the ultimate solution to all our relationship challenges. We often hear phrases like “Love conquers all” and “Love is all you need” but do they hold true? Is love enough in a relationship? Love can feel like the best thing in the world, all-consuming and even thrilling at times. While love can be one of the most powerful emotions, it can also be overwhelming and, at times, insufficient.

Alternatively, did you ever feel like love is present yet something still feels off? It might have happened during a small argument that went out of control, during awkward silences where you felt emotionally distant, or miscommunication that led to frustration. Such situations raise a significant question, and may leave us wondering: is love enough to save a relationship? 

As relationship expert Jimmy highlights on Instagram, “Love will never be enough to save your relationship, at least not the way today’s culture has to find it.” While love is necessary, it can’t single-handedly hold two people together through life’s challenges. To make things work, you need a real connection, trust, intimacy, and safety. He emphasizes the importance of respecting, appreciating, and caring for each other in meaningful ways to sustain a relationship.

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He also adds “Love’s not gonna be enough — how you love each other is what’s going to make the difference.”. Take a moment and reflect — do you truly value and support your partner? Do you actually care about the things they need from you? Reflecting on these questions might help you understand that love isn’t enough. 

For a long-term relationship, only mutual love is not enough. It’s just a table stake. There are other, more significant things at play.

This post explores the true meaning of love and relationships. We’ll also cover some crucial factors, beyond love, to build a strong, lasting relationship.

What is Love?

Love is often painted as a powerful force, an unstoppable emotion that can win anything. But does it? Is love enough to hold a relationship together? Many of us romanticize love as an exciting feeling but in reality, it is more than mere infatuation.

Belle Hooks describes love in her book, All About Love: New Visions, as a foundation for happiness, self-esteem, empathy, and societal equity. She explains,

“To truly love, we must learn to mix various ingredients – care, affection, recognition, respect, commitment, and trust, as well as honest and open communication.”

True love is not about how you feel, it’s about the things you do to make your partner feel special. It is about constantly thinking of your partner’s well-being while still maintaining yours. 

Love is when you stand side by side with your partner through difficult situations. When you start feeling things beyond jitters and romantic gestures, that’s when real love comes through. You may start putting effort into communicating, listening, and seeing your partner for who they are.

Related Article: How to Support Your Partner Through Hard Times: 7 Practical Tips

Why Love Is Not Enough to Sustain a Relationship

On its own love is a powerful feeling, but it cannot form the entire foundation of a successful relationship. Even true love needs support. It isn’t enough to overcome challenging situations that life throws at your relationship. It’s about how you react, how you understand things, and how committed you are to resolving conflict and life’s happenings.

For example, if there are trust issues, suspicion and doubt may cloud your relationship. A lack of respect in a relationship may result in resentment. And without honest communication, your partner may take things the wrong way, leading to confusion, frustration, and fights. 

Love requires a strong basis to thrive. Without it, both partners will suffer and feel unsafe and undervalued. Even though we want to believe love alone can carry us through, it is not enough to sustain a relationship.

Related Article: The Powerful Effects of Self-Love in Your Relationships & Overall Wellbeing

How to Know When Love Isn’t Enough?

Sometimes, love makes people believe that all is well and everything is on track but later down the road, cracks start to show in the relationship. Here are some signals indicating that a relationship’s foundation is rocky.

Trust Issues

Trust can make your relationship feel more safe. When it is broken, the foundation of your relationship starts to crumble. The reason can be any, be it secrecy, dishonesty, or constant disappointments. If you are constantly skeptical of your partner’s actions or questioning their intentions, it doesn’t matter how strong your bond is, love will feel shaky. In such cases, love won’t bridge the gap trust issues can create.

Mutual Respect

People may argue or disagree, but most of us overlook respect in a relationship. Lack of respect can easily imbalance even the strongest relationships, resulting in one person feeling neglected or undervalued. When there is no mutual respect, be it communication, decision-making, or routine interactions, it’s time you understand that love alone won’t sustain the relationship.

Financial Outlook

If anyone tells you that ‘love can overshadow money,’ it’s not true. Money plays a crucial role in holding a relationship together. A study shows that financial conflicts are one of the most significant reasons for divorce whether it’s a different take on spending, saving, or handling debts. Love may heal some of these conflicts, but incompatible financial priorities can seriously affect even the strongest relationships.

Mutual Relationship Goals

When a couple shares common interests and relationship goals, their relationship is bound to thrive. However, if one partner thinks career is more important while the other prioritizes marriage, the different life goals may strain their bond. Love needs mutual vision and values to thrive, and if that’s missing, you’ll know that love isn’t enough.

Infidelity

When unfaithfulness enters the picture, it shatters almost everything between —trust, physical bond, and emotional connection. Even if everything is forgotten and forgiven, the pain, the knot created by infidelity causes emotional stability and rift. While some partners cope with cheating through strong commitment or seek healthy relationship advice, others may find betrayal too significant a hurdle that can’t be mended with love alone.

Related Article: Why Knowing Your Attachment Style is Key to Healthier Relationships

How Can You Make Love Truly Meaningful?

As Jimmy wisely puts it, “…relationship success has nothing to do with your intentions. It has everything to do with humility and putting aside your ego, becoming a team together…” This means love shouldn’t be a one-sided thing, a couple must work together and understand each other’s emotional needs to make it truly meaningful.

Care & Compassion

Consistent care and compassion are key to having a healthy relationship. Be there with your partner during times of need, reciprocate their feelings, and hold their hand tight when challenges knock on your door. The idea is to create a safe space where you both feel valued and loved and emotionally close.

Recognition & Appreciation

Recognize their efforts and appreciate them. Telling them about their unique qualities and strengths is important to build a strong bond. Take time and say “thank you.” It will make them feel valued and create a positive surrounding where your bond can thrive.

Respect & Boundaries

The foundation of every relationship is respect. So, honor each other’s boundaries and make sure that you both feel safe and comfortable expressing your needs. When boundaries are respected, it builds trust and leads to powerful emotional connections.

Commitment & Accountability

In any relationship, commitment and accountability go hand in hand. Start taking responsibility when you mess up. When you accept your mistakes and work together to make things right, it strengthens your love for each other and proves that you are willing to walk the extra mile for your partner’s happiness.

Related Article: How Fear of Loneliness is Keeping You Stuck in an Unhealthy Relationship

Final Thoughts

Love is when you’re willing to be your partner’s strongest support system, greatest advocate, and biggest cheerleader. It requires patience, a lot of it, and a deep belief in them. However,  many people in a relationship take the quote ‘We accept the love we think we deserve’ too seriously. They want their partner to embody the version of love that only exists in their imagination — often idealistic and unrealistic. This shakes things up and overshadows the sense of accepting each other for who they are.

So, the next time ‘Is love enough in a relationship?’ crosses your mind, tell yourself: Yes it is, only when combined with other important aspects as mentioned in the blog. Remember, love alone can never make a mark, but when nurtured with trust, compassion, respect, and clear communication, it can even turn around raging storms.

FAQs

Does a relationship only need love?

Although it is the main ingredient, but alone, love is not enough to sustain a relationship. For a relationship to thrive, it requires trust, respect, mutual understanding, and support through ups and downs.

Is love enough to marry someone?

While love is indeed important, it’s not the only aspect to consider when marrying someone. Factors like mutual relationship goals, shared values, compatibility, etc. are equally crucial to building a long-lasting relationship. So, if you think that love is enough in a marriage, think again.

What if you are in love but the relationship is not working?

Picture this: You and your partner have unresolved issues, lack of communication, and conflicting opinions. In such cases, love may not be enough to hold things together. Once you are mutually ready to work on these challenges, you can lay the foundation for a healthy relationship.

Can a broken relationship be fixed?

Absolutely! It’s very much possible to fix a shattered relationship. It all depends on how willing and committed you and your partner are to resolve your issues. Try to bridge the communication gap, rebuild trust, and opt for professional counseling. Seeking healthy relationship advice can really help in the healing process.

References:

Peetz Johanna, Meloff Zoe, and Royle Courtney. “When couples fight about money, what do they fight about?”, https://pmc.ncbi.nlm.nih.gov/articles/PMC10632137/

Heintzelman Ashley, Murdock Nancy, Krycal Romana C., and Seay Larissa. “Recovery From Infidelity: Differentiation of Self, Trauma, Forgiveness, and Posttraumatic Growth Among Couples in Continuing Relationships”, https://www.researchgate.net/publication/261627709_Recovery_From_Infidelity_Differentiation_of_Self_Trauma_Forgiveness_and_Posttraumatic_Growth_Among_Couples_in_Continuing_Relationships

The post Is Love Enough In a Relationship? An Expert Weighs In first appeared on The Lifestyle Book.

Did you grow up feeling like an invisible person? Were your needs as a child never met? Or was your home filled with chaos and emotional distance between you and your parents? You might be surprised to know that events from your early life can continue to shadow your life later as an adult. Even research suggests that there is a connection between childhood trauma and relationships. 

What that means for example is if you have had any abandonment issues in childhood, you might be drawn to unhealthy relationships as an adult or maybe can’t open up to someone. 

This article will discuss how these childhood traumas affect adult relationships. We will also talk about how to handle these issues and what it looks like to work through them so that relationships can be safer and more rewarding. 

So let’s get started!

What is Childhood Trauma? 

As the name suggests, childhood traumas are the “bad” happenings or events we experience or witness as children. It can be anything from being bullied in class, feeling neglected by parents, or feeling abandoned by loved ones. Not only this but sometimes traumatic experiences such as witnessing a natural disaster or violence can also cause an impact. 

Such traumatic events can inflict lifelong harm on our inner child and, in return, can have a significant impact on who we are and how we act as adults. 

The Link Between Childhood Trauma and Relationships in Adult Life

We already know by now that if you have suffered from trauma during the early years of your life, then the odds are that you might look at and experience adult relationships in a certain way. In fact, the impact is much more profound even years later. 

Research has shown that average childhood experiences are much more common and acknowledged and can have a massive effect on mental health even after 50 years! It means that a child’s emotional pain isn’t temporary. It can have its imprint on their brains and hearts and carry the burden throughout life until addressed. 

How Childhood Trauma in Early Relationships Affects Adult Connections

There are myriad ways that childhood trauma could impact the way you experience your adult relationships. 

Fear of Abandonment 

Those of you who have had a traumatic childhood of a parent leaving or neglecting your needs may have a fear of abandonment in adulthood. This can sometimes trigger internal negative feelings and emotions about yourself or others. You may feel deeply afraid to be abandoned by a loved one. This can also manifest as asking for approval and praise or being too clingy to your partner and constantly wanting validation, love, and attention.

Trust Issues 

Trusting others is a very common issue that people face when they reach adulthood. When a child feels wronged or neglected by any of the caregivers or parents, they learn that the people they trust the most can also hurt them. 

Such a feeling of mistrust lingers to adulthood and makes a person suspicious of everything. In such cases, you may prevent people from being a part of your life and have difficulty forming meaningful relationships. You may also find it challenging to believe your partner when they say they love you, care for you, respect your boundaries and conditions, etc. 

Attachment Styles

In early childhood, a secure attachment develops within loving and stable relationships in which your emotional and practical needs are met, offering a kind of oasis in times of distress.

However, when your early childhood experiences are marked by abandonment and neglect, your ability to form such secure attachments is disrupted. This results in attachment injuries and, mostly, avoidant or anxious attachment styles. Even research proves the fact that students who had bad experiences such as trauma, neglect, and abuse as children had preoccupied or dismissive attachment styles as adults.

Communicational Difficulties

Communication is the key to any relationship, but if you had a traumatic childhood, then it can also affect how you communicate. 

You may have also noticed that you sometimes cannot express how you feel or avoid talking at all. Or you may lash out at people close to you when you feel attacked because this is how you learned to survive in childhood. Such behaviors can lead to misunderstandings and arguments in platonic and romantic relationships or even in work environments. 

Avoidance of Sexual Intimacy

Traumatic experiences in childhood can also affect adult relationships, especially when it comes to intimacy or sexual closeness. If a child goes through a negative experience that makes them realize they cannot trust their caretaker, they might think the world is scary and people are dangerous and therefore not want to get close and intimate with others. 

As they become adults, they have trouble making healthy sexual connections with their partners. They feel they are not worthy of being loved or feel anxious and disconnected during intimacy.

Difficulty in Parenting Your Children

While not so much addressed, your traumatic childhood can also affect how you parent your future children. It is because healthy parenting involves managing your emotions, and those who haven’t processed their issues may find it challenging.

For example, if your child needs to ask you something and you feel stressed about their constant questioning, you respond to him angrily. Then, your child can take it as a sign of rejection and end up feeling abandoned, just as you did when you were younger.

All of these can also be considered as symptoms of childhood trauma in adulthood and need to be addressed.

Healing and Moving Forward—Overcoming Your Childhood Trauma

If you don’t address your childhood traumas, your romantic relationships suffer from the consequences. So, start your recovery by learning to heal your wounded inner child. 

Here are some of the best methods to address your childhood trauma and relationships for a better adult life. 

1. Identify What Triggers You

If you want to be healed from your childhood trauma for a better relationship, then you need to find what your triggers are. Try to ask yourself: Do you feel abandoned by your partner or by a family member? A significant step is becoming aware of these triggers. 

Also, you must express them to your loved ones when you identify them. You may try sharing one by one and see how it feels. Remember, nobody can read your mind, so tell them that these things usually make you feel neglected or abandoned. In this way, you and them can work together to figure out the best solution. 

2. Look For Couples Therapy 

Now that your partner understands your feelings and emotions, looking for couples therapy can be a valuable step. Couples therapy is a safe space for you and your partner to express your thoughts and feelings. It also allows you to explore the impact of childhood trauma on your relationship dynamics.  

This method of healing from childhood trauma and relationships has been found super helpful in healing wounds and pain from the past. Therapists are your great resource in this case. They can guide you and your partner through processing the wounded past and moving on with more positive coping skills for better relationships. 

There is no shame in seeking professional support to help you heal from your past traumas and therefore get closer to your partner.

3. Try Butterfly Hugging

Sometimes, you don’t feel like sharing your emotions, and that’s okay. But the body and brain still remember the trauma, so one thing you can do here is to hug yourself. 

This is a technique developed by psychologists as a part of Eye Movement Desensitization and Reprogramming (EMDR) therapy. The butterfly hug method provides a comforting touch and warm feeling we get from hugging another person. It also helps to calm down anxiety and gives you a sense of security. To perform it, 

• Sit comfortably and cross your arms, wrapping your hands around your shoulders. 
• Gently squeeze and take deep breaths to relax yourself. 
• Now close your eyes and imagine comforting your inner child, offering the love and care you once missed. 

4. Heal the Child Inside You 

Another thing you can try is to heal the inner wounded child that has had all the traumas you are facing the consequences of. 

Start by thinking about the event you’re trying to get over. Then imagine that a younger version of yourself is meeting the adult version of yourself right now. Now, try to calm the wounded inner child by offering the love and care it needs. Or be the elder you wish you had when you were a kid. Keep practicing it. 

And if you are on this journey of healing your inner child, be sure to check out my article on Healing Inner Child Wounds. It is packed with prompts, powerful affirmations, and book recommendations to help you build healthier and deeper relationships. 

5. Don’t Forget to Love Yourself 

While you crave love and attachment from others, it is also important to remember that you are worthy of being loved. You are also capable of loving yourself and having healthy relationships. Even if you have been neglected or not given importance in childhood, it doesn’t mean you will also have a bad relationship as an adult. So, just abandon the labels that you may hold for yourself or think that you cannot be fixed after your past experiences.  

It is also important to heal the aspects of you that are wounded so as not to attract relationships that mirror your wounding. This tends to happen as a way to mirror to us what needs healing and then prompt us to heal.

6. Seeking Support 

We cannot emphasize how much it is important to seek help in such situations. When you feel alone and left out, always seek help from your partner, family, friends, support groups, or psychologists. It is like having a group of people rooting for you and telling you that you got this. So, make an effort to save your relationships and seek help from them as a part of healing. 

While following all of this, it is essential to remember that your past doesn’t define who you are. Yes, they were part of your life, but so are your present and future. If you want to heal your past, you have to acknowledge it and take baby steps for healing. 

Summing it Up 

In the end, healing from childhood trauma is important in order to build healthy relationships as an adult. 

The first step is understanding what triggers you and effectively communicating it to your loved ones. Going to couples therapy can be very helpful, and butterfly hugging is one way to get in touch with your inner child. 

All these methods are beneficial, even if you are dating someone with childhood trauma. Share this article with them, and don’t forget to let us know your thoughts! 

FAQs

How does childhood trauma affect relationships? (Romantic and Platonic)

Childhood trauma can lead to trust issues, difficulty in relationships, and unhealthy attachment styles in both platonic and romantic relationships. It can also lead to fear of abandonment or a replay of the past trauma.  

Can you heal from childhood trauma while in a relationship?

Yes, it is very much possible to heal from childhood trauma with a positive relationship. Understanding and open communication between partners and mutual support is the key. 

How does unresolved childhood trauma affect relationships?

Unresolved childhood trauma can have adverse effects on adult relationships, like feeling abandoned, irregular behavior, and pushing loved ones away. Recognizing these effects is the first step toward healing and building healthier connections.

Can two people with childhood trauma be in a relationship?

Yes, two people who suffered from childhood trauma can be in a relationship. It is essential for both to recognize each other’s experiences and be willing to heal. Also, open communication and empathy can help them grow and create a healthy relationship. 

References 

1. Huh, Hyu Jung, et al. “Childhood trauma and adult interpersonal relationship problems in patients with depression and anxiety disorders.” Annals of General Psychiatry, vol. 13, no. 1, Sept. 2014, https://doi.org/10.1186/s12991-014-0026-y.
2. Dalvie, Shareefa, and Nikolaos P. Daskalakis. “The Biological Effects of Trauma.” Complex Psychiatry, vol. 7, no. 1–2, Jan. 2021, pp. 16–18. https://doi.org/10.1159/000517236.
3. APA PsycNet. psycnet.apa.org/record/2005-05449-005.
4. Marici, Marius, et al. “Is Rejection, Parental Abandonment or Neglect a Trigger for Higher Perceived Shame and Guilt in Adolescents?” Healthcare, vol. 11, no. 12, June 2023, p. 1724. https://doi.org/10.3390/healthcare11121724.
5. Yilmaz, Hasan, et al. “The effect of traumatic experiences on attachment styles.” Anales De Psicología, vol. 38, no. 3, Aug. 2022, pp. 489–98. https://doi.org/10.6018/analesps.489601.
6. Lange, Brittany C. L., et al. “Adverse Childhood Experiences and Their Relation to Parenting Stress and Parenting Practices.” Community Mental Health Journal, vol. 55, no. 4, Sept. 2018, pp. 651–62. https://doi.org/10.1007/s10597-018-0331-z.
7. MacIntosh, Heather B. “Developmental couple therapy for complex trauma: Results of an implementation pilot study.” Journal of Marital and Family Therapy, vol. 50, no. 3, May 2024, pp. 545–66. https://doi.org/10.1111/jmft.12711.
8. “Eye Movement Desensitization and Reprocessing (EMDR) Therapy.” https://www.apa.org, 25 May 2017, www.apa.org/ptsd-guideline/treatments/eye-movement-reprocessing.
9. Artigas, Lucina, and Ignacio Jarero. The Butterfly Hug Method for Bilateral Stimulation. Sept. 2014, emdrfoundation.org/toolkit/butterfly-hug.pdf. 

The post Childhood Trauma and Relationships: How Do They Impact Each Other? first appeared on The Lifestyle Book.

Christmas can be a period of joy and endless fun for everyone. But do you know that 65% of people reported increased stress during the holiday season? Well, it’s no wonder when festivities ramp up, having a lot of things happening around can overwhelm you and your family. But don’t worry; we are here with the best Christmas mindful activities so you can enjoy the essence of the festivity while staying calm.

So, let’s begin by understanding mindful activities first.

What Are Mindful Activities?

Mindful activities are activities that direct your intention to the present moment without focusing on the future and past. An increasing number of studies show that mindful activity’s advantages are extensive and wide-ranging, such as relieving stress and anxiety. It’s not only about relieving stress; practicing mindfulness also trains us to appreciate the little things in life.

Fun and Creative Christmas Mindful Activities

Here are some genuine and one-of-a-kind Christmas mindfulness activities that can help both children and adults. We have divided them into two categories, one for the kids and one for the elders. 

Incorporating these mindful activities into your holiday celebrations can be great for bringing peace within the chaos. 

Christmas Mindful Activities for Kids

Let’s explore some fun, thoughtful Christmas activities that you can do with your family that won’t cost you a dime. But, remember to fully enjoy and make the most out of the activities; give them the time they deserve. 

Mindfulness cannot be rushed. So, ideally, each activity should take a minimum of 20 minutes of your time, allowing you plenty of time to prepare, enjoy, and finish these activities with your kids. 

1. Breathe Like Santa 

This mindful Christmas activity is fantastic for helping children practice deep breathing. Deep breathing is itself an authentic mindful activity proven to calm down a stressed mind. Doing this during the holidays can be especially helpful in finding calm and balance among all the joy.

To practice deep breathing, ask your children to take a deep breath in. Have them hold it for 4-5 seconds and slowly exhale it out like a cheerful “Ho Ho Ho,” as Santa does. 

At first, it might look funny, but this approach is not only playful but really helps children be aware of body movements. As their chest falls and rises, they learn about airflow. It’s a wonderful way to introduce mindfulness while spreading holiday cheer! 

2. Mindful Coloring 

The practice of mindful coloring encourages us to be fully here in the present without judgment. It is quite similar to meditation, in which we let go of any thoughts or what we are going to do when we are finished. 

This mindful activity can be great for any age group but it is particularly beneficial for young children to develop their fine motor skills. It is also used in high schools and colleges to enhance creativity! 

To practice it with kids, invite them to sit down and color freely. There are no rules here so let the kids have fun. But you can make it more useful by asking them to pay attention to the colors, the lines, and the way the coloring tool feels in their hand.

There are many types of coloring books available, ranging from simple designs to abstract ones. If you do not prefer buying one, you can always find printable versions on platforms like Pinterest or download coloring apps from the App Store. Just be mindful not to increase screen time too much. 

3. The Calm Down Jar 

Calm-down jars are a pleasant and one of the most creative Christmas mindful activities. They can help children control their emotions in a fun way. 

To make a cool-down jar, you need a jar with a lid, water, and colorful Christmas glitter like red, green, gold, or white. Adding some holiday decorations like pom-poms, Christmas sparklers, or stars can also be good. First, put about three-quarters of the water into the jar. Then, add a few scoops of glitter. Add your Christmas decorations and more water to the top. You can hot glue the lid to avoid spillage. 

When your child needs calm-down time, hand them the jar. Explain to them that when we get overwhelmed and upset, our thoughts can become swirly and uncontrollable, like the glitter in the jar. But by watching the glitter settle, they can calm their minds. 

Now let them shake the jar and ask them to focus on the glitter as it settles down at the bottom. Afterwards, discuss how they feel. This activity helps kids understand their emotions and promotes mindfulness!

4. Hot Cocoa Meditation

Research says that the nice aromas of food and beverages are equally meditative! And this mindful activity is perfect with children during the holiday season.

To use hot cocoa meditation, sit in a comfortable position with your children with a warm cocoa drink in their hand. Set the timer for five minutes and ask children to focus on their mugs either with open or closed eyes. 

Now you can use these prompts to ask questions like. 

• Touch: How does your cup feel? Is it warm? What is its size?
• Smell: Do you smell your coco? Try to focus on the subtle aroma of cocoa. 
• Taste: If you sip it slowly, what does your cocoa taste like? Take care of the flavors of peppermint, chocolate, milk, and whipped cream.
• Feelings: What does it do to you? Happy, warm, excited, joyful? 

Continue to notice these sensations as you sip your cocoa until the timer goes off.  When the time is up, talk about what you observe and how you feel. It is a great Christmas mindful activity for calming the mind and is fun as well. 

5. Move and Freeze Game 

It is one of those Christmas mindful activities that can be enjoyed by any age group and is a fun way to practice mindfulness. 

Start by asking children to move their bodies freely to music or a beat. When someone yells “Freeze,”  hold the position and feel your body stance. Notice how the body feels and how the breath flows or do you feel any other sensations? 

This simple game not only promotes physical activity but also encourages mindfulness by helping you connect with the body and breath. It’s a joyful way to cultivate awareness and presence, making it perfect for individuals of all ages!

Christmas Mindful Activities for Adults

Now, let’s look at the best Christmas mindful activities that can be used by adults. 

1. Christmas Mindful Ornament Crafting 

What can be better than crafting decor for your own Christmas tree and engaging in a mindful activity at the same time?  This artistic activity is a great way to stay present while also expressing your creative side. 

To do this mindful practice, collect natural supplies such as dried citrus, pine cones, and twigs. You can color them as per your liking and with acrylic paints and use them as decor. This not only makes for unique ornaments but also encourages a calming, hands-on experience.

Another fun option is to use colorful papers to craft origami stars and butterflies. As you fold and shape it, pay attention to the way the paper feels. When you’re done, hang them on your Christmas tree. 

You could even turn this into a family activity too. Invite everyone to join in and share stories or holiday memories as you work together, making the experience even more meaningful. 

2. Gift Wrapping 

Christmas is all about gifts and celebrations. And there is no better way to present a gift than in thoughtful wrapping. That is why it can be considered one of the Christmas mindful activities.

To practice this activity, choose the things you will use to wrap the gift. Some ideas are newspapers, old maps, or fabric pieces. Now try to feel the texture of each item as you touch it. For example, notice how crisp the paper is and how soft the fabric is. This awareness helps to ground you in the moment. When it’s time to cut ribbons, enjoy making crafty bows and flowers. 

This mindful practice not only makes your gifts look better but also makes the holidays more enjoyable by encouraging you to be present and creative. You can ask your children to join you for this activity. However, it is not a great option for younger kids and toddlers. 

3. Mindful Eating 

It is one of the easiest and most useful Christmas mindful activities you can do this season. Research says that when we eat mindfully, we become more aware of our bodies, helping us recognize when we feel full. This awareness helps us recognize how different foods make us feel, improving our flavor and texture experience. 

To practice this, pay attention to where you taste each flavor on your tongue as you eat. Savor every little bite. This practice helps us slow down and truly appreciate our meals.

You can also change it into a fun challenge. Take 30 seconds to enjoy something special during your holiday meals. It could be a rich piece of chocolate, a warm slice of pie, or a dish that is full of flavor. Pay attention to the taste, smell, and texture.

4. Mindful Winter Stroll 

It might be nice to wrap up and take a walk to get some fresh air during the holiday season. If you take this walk as a mindful practice, it can deepen your connection with your surroundings and enhance your appreciation for the beauty. It can also clear your mind and leave some headspace for more positive thoughts.

To use this opportunity to unplug and soak in the effortless energy that surrounds you, start by slowly walking. Try to focus and feel the surroundings. Use all your senses at once or use one at a time. For example, take a moment to enjoy the lovely Christmas lights in your area. Pick up pine cones or interesting leaves and touch them to feel the texture. Listen to the sound of the leaves or snow below your shoes or identify the various smells present in the surroundings.

If it’s too snowy outside or you cannot take a walk, you can simply stick your head out the window. Now feel things around you and see if you can find something else that brings you joy.

Summing it Up

As we wrap up the Christmas mindful activities. Remember that the holiday season is about finding peace. And I hope these resources inspire you to practice mindfulness during the Christmas season. 

Save this post so you can come back to it whenever you need inspiration for the future!  Also, feel free to share your thoughts and feelings on our tips on Christmas mindful activities in the comments section below. Let’s sprinkle some mindfulness into your Christmas celebrations this year.

And if you’ve come this far in reading, why not explore our other article about feminine energy and discover more ways to embrace your unique essence?

References

1. “Even a joyous holiday season can cause stress for most Americans.” https://www.apa.org, 30 Nov. 2023, www.apa.org/news/press/releases/2023/11/holiday-season-stress. 

2. Charness, Gary, et al. “Mindfulness training, cognitive performance and stress reduction.” Journal of Economic Behavior & Organization, vol. 217, Jan. 2024, pp. 207–26. https://doi.org/10.1016/j.jebo.2023.10.027. 

3. Balban, Melis Yilmaz, et al. “Brief structured respiration practices enhance mood and reduce physiological arousal.” Cell Reports Medicine, vol. 4, no. 1, Jan. 2023, p. 100895. https://doi.org/10.1016/j.xcrm.2022.100895. 

4. Rose, Sarah E., and Megan H. R. Lomas. “The Potential of a Mindfulness‐Based Coloring Intervention to Reduce Test Anxiety in Adolescents.” Mind Brain and Education, vol. 14, no. 4, July 2020, pp. 335–40. https://doi.org/10.1111/mbe.12255.

5. Badeni, Badeni. “Improving Children’s Fine Motor Skills through Pencil Skills.” www.academia.edu, Jan. 2022, www.academia.edu/67236897/Improving_Childrens_Fine_Motor_Skills_through_Pencil_Skills. 

5. APA PsycNet. psycnet.apa.org/record/2019-24357-001. 

6. —. “The Potential of a Mindfulness‐Based Coloring Intervention to Reduce Test Anxiety in Adolescents.” Mind Brain and Education, vol. 14, no. 4, July 2020, pp. 335–40. https://doi.org/10.1111/mbe.12255. 

7. De Kock, Henriëtta L. “Sensory Evaluation, an Important Tool for Understanding Food and Consumers.” Elsevier eBooks, 2019, pp. 546–49. https://doi.org/10.1016/b978-0-08-100596-5.22417-7. 

8. “Dancing Mindfulness: A Phenomenological Investigation of the Emerging Practice.” Explore NY, no. 2015 Sep oct 11, Oct. 2015, https://doi.org/10.1016/j.explore.2015.07.001. 

9. Nelson, Joseph B. “Mindful Eating: The Art of Presence While You Eat.” Diabetes Spectrum, vol. 30, no. 3, Aug. 2017, pp. 171–74. https://doi.org/10.2337/ds17-0015. 

10. Ma, Jingni, et al. “Effectiveness of a mindful nature walking intervention on sleep quality and mood in university students during Covid-19: A randomised control study.” EXPLORE, vol. 19, no. 3, May 2023, pp. 405–16. https://doi.org/10.1016/j.explore.2022.08.004. 

The post Christmas Mindful Activities: Stay Present and Enjoy the Holiday Season first appeared on The Lifestyle Book.

In the internet and the world of social media, it is easy to feel inferior and outdated while we watch the world grow so fast and everyone in their loved-up relationships. At times, when we fail at our tasks or responsibilities one after another, we unknowingly start rejecting ourselves with the thought that we can’t do anything right. Also, we are often overwhelmed with external expectations and comparisons. Here is when we need self-love, which will directly impact our relationships, health, and happiness.

Positive psychology says, that by nurturing self-love and a positive relationship with yourself, you can stop all negative, self-critical thoughts and feel more content and happier from within^[1]. You can experience a great impact from self-love, particularly in relationships because it has been found that when we are content and happy within, we are better at shaping our relationships with everyone around us, we accept success and failures in a balanced way and we are less prone to physical or mental health issues.

Let’s explore what self-love is, the impact of self-love in relationships, and how it affects our health and emotional well-being. We will also explore how to overcome the struggles of loving yourself.

What is Self-Love?

Self-love is the practice of feeling good about yourself^[1]. Often, we confuse self-love with being selfish or arrogant, instead, it’s about understanding your needs and valuing yourself as you are. Like every relationship, the one with yourself requires care and patience.

In the words of Mason Olds, “Often we are reluctant to promote self-love mostly because we confuse it with selfishness. Since we are humans, we ought to have a healthy love for ourselves; it is from this fount that love flows out to others.”^[2]

How Does Self-Love Impact Relationships?

Self-love can lead to a series of processes that affect relationships. With self-love, you develop high self-esteem and show up in relationships as strong, confident, and secure.  Having high self-esteem and loving yourself can make it much easier to have positive, loving connections with other people.

A renowned author and motivational speaker, Robin Sharma said, “It is only when you have mastered the art of loving yourself that you can truly love others^[3].” This proves the importance of self-love in relationships.

Here are some immediate benefits you might experience in your relationships once you start loving
yourself.

Get Rid of ‘The Fear of Rejection’

In relationships, we often agree with others even when we have different points of view. This is because we are afraid of being rejected. Our insecurity in relationships, low confidence, and self-doubt create such fear of rejection.

However, when start loving ourselves, we are more confident to speak our minds. Sometimes, saying what’s on your mind balances the love and respect in the relationship, and with self-love, we can speak with confidence and nurture the relationship better without any fear of being rejected.

Develops More Compassion in Relationships

Practicing self-love creates more love and compassion within and when we have a lot of love inside us, we will be able to give it in our relationships too. This can be understood with a famous saying, ‘An empty vessel can’t quench the thirst. There is a high impact of self-love in relationships as with abundant love for self, we can shower abundant love in relationships.

Limitless Happiness Without External Validation

A lot of people base how they feel about themselves on what other people think of them. So, they will only feel good about their appearance on days that someone compliments them, they will only feel proud of their work or art if someone else likes it or they will only feel confident in their outfit if a friend is wearing something similar. 

This means that we can be very much dependent on external validation (or the approval of others). However, when you practice self-love, you learn to value and appreciate yourself, your choices, and your worth irrespective of what other people think.

This can help your relationships as you aren’t feeling judged in relationships rather your focus will be on enjoying the company.

Self-Love Leads to Love For Others

When you love yourself, you are not conscious about your looks, your words, your body language, etc. because you unconditionally love and accept yourself. You are then able to focus on sharing love and care and are more capable of accepting others. With self-love, you become empathetic and this allows you to be more compassionate and supportive in your relationships. Thus, developing self-love can be a blessing in relationships.

How Self-Love Affects Our Well-Being

Most diseases start with negative thoughts and thus reframing it can help lower your risk of illness, and increase your energy. By developing self-love, we learn to take better care of ourselves. Self-love helps reduce stress in us and also protects us from negative thoughts. Even small acts of self-care in our daily lives can have a big impact. So, let’s see how it impacts various aspects of our well-being.

Self-love and Our Mental Health

Research shows that in most of the extreme mental health issues, people in the initial stage were diagnosed with negative feelings, low self-esteem, and self-doubt. These when not taken care of at the initial stage result in depression and anxiety^[5]. Practicing self-love helps us in living with a positive mindset and when we have no negative thoughts, it is less likely to develop any mental health issues.

Self-love and Our Physical Health

Self-love is not just about feeling good about yourself and liking yourself, it is also about nourishing your body. Taking care of yourself, your hair, your body, etc.

People who practice self-love tend to take better care of their bodies. They exercise regularly, eat nutritious foods, and get enough sleep because they recognize the importance of their physical health.

Biggest Struggles in Loving Yourself

Though the concept of self-love is gaining popularity among the masses, practicing it seems difficult at times.

Why is loving ourselves so hard?

We wrestle with thoughts and feelings that loving ourselves is somehow selfish and unloving toward other people around us. We think we should always be focused on loving and helping other people but that’s not true. Loving ourselves is the first step in being able to truly love others.

Here are some reasons why we find it difficult to love ourselves in the same way we love our loved ones.

1. Our Experiences Don’t Match What We’re Told

In our childhood, we hear, “You are worthy,” “Each person has infinite value,” and “We are all beautiful, talented, amazing, in our way,” and we may even believe it for a while. Then, we go out into the harsh world where our beauty and talent are compared to others, where we are judged, and where we learn to judge ourselves. Suddenly, our self-worthy thoughts vanish because we were never taught how to maintain love and acceptance for ourselves, and unfortunately, the lack of self-love starts to impact our relationships.

Our parents or family are often part of this self-doubt system. They may, knowingly or unknowingly, instill in us a struggle with self-worth, through years of criticism, mixed messages, or withheld love. Even if our parents were loving and taught us self-worth, teachers, friends, and others around us can tarnish our sense of self-worth, if we buy into their lies.

Media also contributes, for sure. Images of those who are slimmer, smarter, richer, faster, more creative, more successful, or more beautiful plaster the world outside, and create doubt in our world within.

2. We Pay More Attention to Negative Experiences Than Positive Ones

We ignore all the positive evidence of our beauty and worth, opting instead to cling to the negatives. In psychology this is called “The Negativity Bias,” and it means that we humans are more likely to remember and hold to the negatives of life than the positives^[4]. We’re also more likely to let the negatives influence our future behavior.

3. We Don’t Trust Ourselves

The bottom line, we don’t believe ourselves. We keep looking for ways to build our “esteem” in the world to feel better about ourselves by being better than someone else.

But all of these paths to “self-esteem” will ultimately fail, for they are built on a system of self-doubt. Instead, we must learn to trust ourselves and let go of the opinions and voices of others.

How to Practice Self-Love?

Practice Daily Self-Compassion

Writing a daily journal, gratitude sentences or even a small positive self-talk in front of the mirror can do the magic.

Set Healthy Boundaries in Your Relationships

Don’t force yourself to fit in all the terms. The way you respect everyone’s thoughts and feelings, make sure you do to yourself too.  

Prioritize Your Physical and Mental Well-being

Mediation, physical workouts, self-talk, and yoga are some basic practices to start. If you are fully new to these then just start with simple breathing exercises and you will find your way gradually.

Celebrate Your Strengths and Accomplishments

Always believe in “actions speak louder than words”. So, start taking action for your dreams and goals or for anything you want to accomplish and compare your improvement graphs rather than comparing with others.

Let Go of Negative Self-Talk

Thoughts are like random wind and they will come and go but it is we who shelter them and nurture them in our mind. So, whenever any negative thought comes, believe they will go and ignore it fully as it’s not going to stay unless you keep thinking about it.

Invest Time in Your Passions and Hobbies

When we do things we love and enjoy, we are filled with love and joy. So, it is very important to spend time on your favorite activities.

Surround Yourself with Positive Influences

If you have heard of the saying, “one rotten apple can spoil the whole basket.” So, remember this and surround yourself with positive people around you.

Learn to Say No Without Guilt

Always remember your one “NO” won’t break the relationship but it might help you build more and more happy relationships. If you say, ‘Yes’ to anything unwillingly, your negative energy will drain your relationship.

Practice Mindfulness and Stay Present

Mediation, Writing Journals, Sitting in Nature, Doing Yoga or Exercise will always bring you closure to your higher self and will keep you in love and peace with yourself. Once you are happy, everything around you will be happy too.

What Self-Love in Relationships Can Lead To?

Self-love is the foundation of our well-being, nurturing our health, relationships, and happiness.  In relationships, self-love allows us to give and receive love fully. It’s the key to a joyful life and a peaceful, purposeful journey. Without it, we can’t truly care for others or achieve our true potential.

References

[1] Courtney E. Ackerman, MA. What Is Self-Compassion and What Is Self-Love?, Scientifically reviewed by Jo Nash, Ph.D

[2] Mason Olds. Dictionary, Thesaurus

[3] Fadzai Mushayamunda and Sophie Caldwell, 105 self-love quotes By Robin Sharma

[4] From Wikipedia, the free encyclopedia. Negativity bias

[5] Health Direct. Self-esteem and mental health Free Australian Health Advisor

The post The Powerful Effects of Self-Love in Your Relationships & Overall Wellbeing first appeared on The Lifestyle Book.

Are you struggling with Irritable Bowel Syndrome (IBS)? It can feel like an endless battle. We will explore how IBS affects your mind, diet, and lifestyle, and we will discover effective strategies for managing symptoms and improving your overall well-being.

Imagine planning a day out with friends but having that nagging worry: “What if I have a flare up?” Or when you think about dinner dates, but not with excitement, more with anxiety because you are unsure if, what you eat will trigger another episode of pain or discomfort. This is the harsh reality of living with IBS symptoms for so many of us. But it’s a constant worry, right? The unpredictability of symptoms, and the need to be cautious about every bite we take, makes daily living like a minefield

But let’s not just assume that the impacts of managing IBS are just physical, they go way beyond this. The emotional and mental toll can be just as heavy, the feeling of isolation and frustration when your body doesn’t cooperate, especially when your condition and what you go through is not fully understood by others.

The fear of embarrassment or discomfort can make social situations challenging, and over time, that can take a real hit on your self-esteem and overall happiness. What about your diet? What are the do’s and don’ts? It often means you’ll be rethinking your relationship with food.

With constant experimentation of foods, working out what is working and what just doesn’t agree with you, the disappointment you feel when your favorite food, which you’ve loved since you were a child, is now off-limits. It really can feel like a never-ending puzzle with ever-changing rules. 

So, what is IBS?

Irritable Bowel Syndrome (IBS) is a prevalent, chronic condition affecting the stomach and intestines, also known as the gastrointestinal tract. Symptoms include stomach cramps, abdominal pain, bloating and gas, diarrhea, constipation, or even both. According to Lancet, the condition affects between 5% and 10% of healthy individuals.

More and more people are navigating this pathway with new ways of managing their IBS condition and managing to thrive through diet, mindfulness, and even peer groups for support. 

Let’s look at the full impact of IBS, how it can emotionally and nutritionally affect us, and the implications of our day-to-day living, especially on the social aspect, and most importantly, the knowledge of how to thrive and live a fulfilled life. But, all is not lost, there is strength in our community to work together on this and to help with the challenges IBS can bring. 

Coping with the Emotional and Mental Challenges of IBS

Living with the constant worry about sudden, unpredictable stomach pain, bloating, embarrassing flatulence, or even the urgency of trying to find a bathroom – this is sadly the reality of more and more people now who live with IBS. The stress of managing symptoms can take a heavy emotional toll.

According to studies shown in The Irish Journal of Medical Science, IBS is closely linked to anxiety and depression. 

We have something called the gut-brain axis which essentially means that there is a connection between the gut and the brain – that stress and mental health issues can actually aggravate IBS symptoms, creating a vicious cycle.

A combination of IBS, anxiety and depression tend to make the symptoms worse, with the combination of feelings of discomfort, which leads to feelings of depression. With the cycle hard to break, there is a sense of isolation felt, so what can help and where can it be found? Finding a balance between physical and emotional health is paramount. Below are a few strategies:

Mind-Body Therapies: 

Many people have found relief in using therapies such as mindfulness and hypnotherapy, which is directed at the gut and helps reduce IBS symptoms. An article published in BioPsycholSocial Medicine talks about the benefits of Cognitive Behaviour Therapy (CBT) as an effective way of improving IBS symptoms and, therefore, quality of life. CBT helps people recognize and change negative thought patterns and behaviors that contribute to stress and anxiety, which are common triggers for IBS symptoms. By altering these patterns, CBT not only reduces the frequency and intensity of IBS symptoms but also enhances the patient’s overall quality of life.

In addition, research published in The Lancet Gastroenterology & Hepatology found that psychological therapies including CBT, mindfulness, and hypnotherapy, can lead to substantial improvements in both physical symptoms and emotional well-being for IBS patients. The research showered that these therapies effectively reduce the impact of IBS on daily life, helping patients manage their condition more effectively without relying solely on medication.

IBS tends to trigger stress; it could be that you are worried about when and if you’ll have that attack in public or over your eating habits. Sadly, the more stress you have, the more significant the impact on your gut response and the cycle begins again, making your symptoms worse and draining you mentally and emotionally. Below we have added a few tips to help alleviate stress:

• Carve out a small amount of time, such as 30 minutes a day, to do an exercise of your choice. It could be a walk or even some yoga. A few exercise tips can be found here. Be sure to avoid doing this straight after mealtimes; this will help to reduce the risk of pain.
• Explore other exercise options, such as Zumba, swimming, or more energetic classes like strength training. See what you enjoy the most; this will help you maintain consistency.  
• Take some time for yourself, run a bath, try some meditation, or take a look through our website for some ideas to help with this. Breathing exercises are known to trigger something called a ‘relaxation response.’ It is a way of slowing your body and mind down to help you relax.

Social Isolation: 

It’s not uncommon for people with IBS to feel isolated. Social events often revolve around food, and attending gatherings where safe toileting is not guaranteed can be anxiety-provoking. Over time, some people withdraw from social activities to avoid potential embarrassment or discomfort, leading to loneliness and disconnection. Physical symptoms such as bloating can make people with IBS feel self-conscious. It’s not just discomfort: feeling different because of your symptoms can affect your self-esteem and confidence.

Support Groups:

According to Clinical Associate Professor at NYU Minesh Khatri, MD, who reviewed the article on coping with IBS, learning about the syndrome as much as you can and even asking questions, even the embarrassing ones, will help. 

Sometimes, the best support comes from others who truly understand what you’re going through. Connecting with people who also have IBS can help reduce feelings of isolation. Sharing experiences and tips and venting to someone who gets them can be incredibly validating and empowering. IBS Patient offers some good group options, too. 

Managing Daily Nutrition Challenges with IBS

Working with a Dietitian could be very valuable investment; They could assist in finding a balanced diet, tailored to your nutritional needs, working in synergy with your body. Having a balanced diet could help in minimising symptoms without compromising your body nutritionally. It’s all down to finding the best way your body responds to the way you eat. According to City Dietitians, there are two stages to the nutritional management of IBS: first-line treatments, 5-steps which can be implemented yourself at home are:

1. Increase your fibre intake
2. Increase your fluid intake
3. Exercise regularly
4. Toilet positioning and timing
5. Using laxatives as necessary

The second-line treatments that need support from a dietitian, such as a low FODMAP diet, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols; these are carbohydrates which are poorly absorbed through the small intestine, thus causing unwanted symptoms such as cramping, bloating, diarrhoea and flatulence. Foods which these sugars are commonly found in are dairy-based milk, yoghurt and ice cream, wheat-based products like cereals and some breads, lentils and beans and some vegetables such as asparagus, onions and garlic.

To help you find and understand low FODMAP foods, Monash University have designed an app to assist in this called Monash University FODMAP diet app, suitable for download on the App Store, Google Play and Amazon App store.

The downside of such strict diets is that they can lead to nutrient deficiencies. For example, cutting out dairy may lower your calcium intake, while avoiding whole grains or certain vegetables might mean you’re not getting enough fibre. Over time, this can affect overall health.

According to a study from the National Institutes of Health, which states that long-term dietary restrictions can lead to deficiencies in essential nutrients like magnesium and vitamin D. A journal published in the National Library of Medicine has shown the benefits of taking a probiotic to help improve your gut health, which will support your IBS symptoms over time.

Thanks to the Canadian Digestive Health Foundation, who have put together a convenient IBS survival kit. You’ll find several constructive tips, what to pack in your ‘kit’, from hand hygiene to clothes. They also recommend a great app called GOHere, which is a handy app to assist people in mapping out the closest washrooms, and even a guide for when you are traveling. Journaling is an excellent way of keeping track of your symptoms; another great app which has been recommended is CDHF’s myIBS app, which can be found in the Apple App store or Google Play Store.

A Final Thought

If you or someone you love has IBS, it’s important to remember that you’re not alone. Managing a chronic condition like IBS daily can be frustrating, exhausting, and even isolating. Still, there are ways to manage the condition’s physical and emotional aspects. With the right support and resources, such as community support groups available in your area, apps to download or even newsletters, and other coping strategies, finding a way forward that allows for a better quality of life is possible. Below are a few suggestions that offer a self-care programme:

• Nerva Mindset Health App

• Guts UK

• IBS Network

References

Ford, Alexander C, et al. “Irritable Bowel Syndrome.” The Lancet, vol. 396, no. 10263, Oct. 2020, https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)31548-8/abstract.

1. Zahid Ijaz Tarar, et al. “Burden of Anxiety and Depression among Hospitalized Patients with Irritable Bowel Syndrome: A Nationwide Analysis.” Irish Journal of Medical Science, 3 Jan. 2023, https://pubmed.ncbi.nlm.nih.gov/36593438/.
2. Dore, B. (2024, August 21). How irritable bowel syndrome impacts mental health. Health. https://www.health.com/irritable-bowel-syndrome-mental-health-7368164.
3. Sugaya, Nagisa, et al. “Cognitive Behavioral Treatment for Irritable Bowel Syndrome: A Recent Literature Review.” BioPsychoSocial Medicine, vol. 15, no. 1, 27 Nov. 2021, https://bpsmedicine.biomedcentral.com/articles/10.1186/s13030-021-00226-x.
4. Gracie, David J, et al. “The Influence of the Brain–Gut Axis in Inflammatory Bowel Disease and Possible Implications for Treatment.” The Lancet Gastroenterology & Hepatology, vol. 4, no. 8, 1 Aug. 2019, pp. 632–642, www.sciencedirect.com/science/article/abs/pii/S2468125319300895?via%3Dihub#bib11, https://doi.org/10.1016/S2468-1253(19)30089-5.
5. Contributors, WebMD Editorial. “Coping with IBS.” WebMD, www.webmd.com/ibs/coping-with-ibs.
6. Anon, (n.d.). IBS Patient Support Group – A community to inform and support Irritable Bowel Syndrome sufferers. [online] Available at: https://www.ibspatient.org.
7. “Product Development L CityDietitians.” Citydietitians-New, 2023, www.citydietitians.co.uk/ibs-dietitian.
8. “Low FODMAP Diet App | Monash FODMAP – Monash Fodmap.” Www.monashfodmap.com, www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/.
9. National Institutes of Health. “Vitamin D.” National Institutes of Health, 18 Sept. 2023, ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
10. Satish Kumar, Lakshmi, et al. “Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role.” Cureus, vol. 14, no. 4, 18 Apr. 2022, https://doi.org/10.7759/cureus.24240.
11. Allan, S. (2022). IBS Survival Guide. [online] Canadian Digestive Health Foundation. Available at: https://cdhf.ca/en/ibs-survival-guide/ [Accessed 19 Aug. 2024].
12. “Washroom Locator App – GoHere Washroom Access Program – Crohn’s and Colitis Canada.” Crohnsandcolitis.ca, 2021, crohnsandcolitis.ca/Support-for-You/GoHere-Washroom-Access/Get-Involved. Accessed 19 Aug. 2024.
13. Allan, S. (2022). How to use CDHF’s myIBS App. [online] Canadian Digestive Health Foundation. Available at: https://cdhf.ca/en/how-to-use-cdhfs-myibs-app/ [Accessed 19 Aug. 2024].

The post IBS and You: Exploring the Connection Between Mind, Diet, and Lifestyle first appeared on The Lifestyle Book.

“Life is a roller coaster”, is a phrase we have often used to console ourselves during our tougher days. Sometimes, this roller coaster of a life somehow causes some of difficult moments in our lives and relationships. In this case, just comforting ourselves while waiting for the challenging phase to pass sometimes doesn’t work.

If you experience times when you see your spouse stressed due to work or his daily life making him overly strung out, and conversations become short and strained, it can feel as if a shadow has fallen upon your house, leaving you unsure of how to lift it. You may find yourself unable to figure out how to make things better. In those moments, when you need to support your partner, it’s essential to remember that your focus shouldn’t be solely on fixing his problems but on being there for him—truly and fully—at every step of the way. It’s during tough times that the true strength of your bond is tested.

Whether your partner is facing personal challenges, professional setbacks, or emotional struggles, being their rock can make all the difference. This post will guide you on how to support your partner during tough times by being there for them and offering a shoulder to lean on.

Come, let us delve into practical tips on how to support your partner during hard times and, along the way, build deeper and more resilient connections.

How Essential is Support in a Relationship?

Consider this: Your partner comes home from a daily exertion with unseen burdens skewed on their shoulders. They rasp, ruthlessly drop their bag, and then turn towards you. Now just what do you do? How do you react?

Such moments are among those that will build distance if a wrong response is given, yet will build many bridges if a thoughtful and empathetic response is given rather than a mindless reaction. To be “the support your partner needs” is more than the physical presence of a person; it is your emotional presence tuned into the other one’s needs and activated to be of comfort without judgment.

Dr. John Gottman, a well-known relationship expert, says that the greatest and most successful relationships are usually those in which the partners offer each other emotional support and show genuine care when facing problems. This inevitably reassures your partner that they are not alone in their ordeal.

How to Support Your Partner Through Tough Times

When it comes to supporting your partner during tough times, it becomes very crucial to take every step thoughtfully. This relationship naturally carries extremely high expectations, and when you are able to support them in the right way, you’re not only helping your partner to come out of the troubled times but also making your bond stronger. Here are 7 practical tips that can help you support your partner through their hardest days.

1. Be There and Listen Actively

Active listening involves paying rapt attention to the other person to show that you are interested in whatever the may be going through. Keep your phone away, turn off the TV, and give all your attention to the person before you. Nodding, making eye contact, and saying things like “I’m here for you” or “that sounds tough” can make them feel truly heard.

For instance, if your partner tells you about his or her challenges, you could say, “It sounds like that you’re going through a pretty challenging time at work. How can I best support you through this?” This shows them that you are not only sitting there passively, listening to them, but that you are actively engaged and ready to stand by their side.

2. Provide Emotional Support Without Judgment

When your partner feels down, he might feel hopeless, or worse, ashamed. The best you can do is offer support—support without conditions. It’s best not to give advice and especially not to make them feel like they have done something wrong. Sometimes, reminding them very gently that you do love and support them no matter what the situation, can go a long way in providing reassurance.

You could say something along the lines of, “I understand this is difficult for you, but please do remember, I am here for you, no matter what, you don’t have to experience this alone in silence.”

3. Foster Open Communication

Open communication is very essential in coping with the crunch times together. Provide a non-judgmental and safe space that will prompt your partner to share his thoughts and feelings. Let him know you are all ears once he is ready.

If they look unconvinced to open up, you may lightly encourage them with words such as, “I have observed that you have really kept to yourself these days. I am all ears and ready to listen to you whenever you want to talk.”

4. Provide Practical Help

Sometimes, more than emotional help, practical help might be necessary. When your partner is bogged down, taking care of some everyday responsibilities might relieve them of some stress. It could be doing some of their errands, taking over some of his house chores, or even sharing some of his project-related tasks. Your pragmatic help may give them the elbow room they need to fight back in their battles.

You might say, “I know you have a lot on your plate right now, so let me take dinner tonight, or let me help you with that project.”

5. Respect Their Boundaries

Everybody handles stress differently, and if you sense your partner needs some alone time to think and reflect. It’s important to give them that space while letting them know that you’re there for them if needed. Sometimes, giving a space of understanding is more valuable than words of comfort. Giving them space by letting them know, you are just a gesture away when they need you around might help them cope with their situations better.

6. Offer Professional Help

If it is overwhelming and your partner shows signs of anxiety or depression, then it might become important to urge him or her to seek professional help. Just be careful that you do it sensitively, remembering to encourage out of love and care. Share your concern for him and show your willingness to help him come out of his consistently upset mood by taking some professional help.

7. Practice Patience and Understanding

At times your partner may become rather distant and slightly irritated, but whenever that happens, just remind yourself that it isn’t intentional—not an attempt to hurt you. He is only trying to cope. Your best weapon should be patience. At such times, a partner is often much less communicative than they normally are. It is important to be patient and not take it personally. Remember that they’re only lashing out at whatever they’re going through, but it doesn’t mean that they don’t love or appreciate you.

Repeat to yourself, “This is only a hard time. We will scale through it together.”

The Psychological Impact of Supportive Relationships

Standing by your partner in times of trouble does much more than supporting one’s partner themselves—it establishes the very fabric of your relationship. Research shows that couples who support each other during challenging times find more satisfaction and last longer in a relationship. The feeling that one is cared for produces a cycle of positive regard, and care deepens the emotional connection that one may have with their partner.

It is also helpful when a person supports his or her partner. Being kind and empathetic to your spouse may be helpful in your life such that you feel more alive and attached to your partner. As stated by JK Kiecolt-Glaser and TL Newton you will also be able to nourish your physical and emotional health by being the kind of support that your marital relationship needs.

Final Takeaways

Providing your partner with the help they need during difficult times is indeed a powerful way to deepen your relationship. This will make a world of difference in their life.

Remember, it’s not about being smart and bold enough to fix everything but what will make a real difference is being there, understanding, and walking together through the challenge. This will also build a foundation of trust and love through and through. So, when your partner is facing the harshest times, be that rock to support your partner, and you both will come out stronger on the other end.

References:

1. Research shows that couples who support each other during challenging times find more satisfaction and lastingness in a relationship – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9136471/
2. D. John Gottman, a well-known relationship expert, says that the greatest and most successful relationships are usually those in which the partners offer each other emotional support and care when they face problems. – https://www.gottman.com/blog/want-to-improve-your-relationship-start-paying-more-attention-to-bids/
3. As stated by JK Kiecolt-Glaser and TL Newton you will also be able to nourish your physical and emotional health by being the kind of support that your marital relationship needs. – https://scholar.google.com/scholar_lookup?journal=Psychological+Bulletin&title=Marriage+and+health:+His+and+hers&author=J.+K.+Kiecolt-Glaser&author=T.+L+Newton&volume=127&publication_year=2001&pages=472-503&pmid=11439708&

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