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wellness tips stress
Wellness
Published Monday Aug 19, 2019 by Mooch and Mel

4 Simple Strategies to De-Stress

Expert Advice
Personal Growth
Meditation

Stress. Everyone has it—and it’s a seemingly universal consensus that we all want a whole lot less of it. That’s why we’re all about eliminating that pesky visitor.

It all starts with alignment. Most people think they are stressed from being too busy, but the reality is they are unaligned. When we are aligned, it really doesn’t matter how busy we are because our time is spent productively. In this case, productive means in alignment with our goals, our values, and our authentic selves. When we aren’t spending our energy in ways that align accordingly, resistance builds. 

To reduce stress, we first want to observe if energy is being blocked or if we are “busy-ing” ourselves, rather than using our time and energy meaningfully. Important side note:”meaningfully” looks different for everyone and will change for each of us in different phases of our lives. 

Here are four ways to be better aligned and less stressed: 
 

Elimination.

Eliminate conversations, foods, choices, and decisions that come from a place of “should.” These typically come from guilt, shame, worry, fear, comparison, and lack. We can’t grow in these spaces and energy spent there is energy away from growth.

1
Elimination.

Eliminate conversations, foods, choices, and decisions that come from a place of “should.” These typically come from guilt, shame, worry, fear, comparison, and lack. We can’t grow in these spaces and energy spent there is energy away from growth.

Communicate clearly.

Too often we are afraid to assert our needs, expectations, goals, or perspective or we assume others know what they are. Remember, people aren’t mind readers. So, if there is something you want to accomplish or a boundary that you want observed; communicate it. This can actually be a great way to build and strengthen relationships—whether personal or professional.    

2
Communicate clearly.

Too often we are afraid to assert our needs, expectations, goals, or perspective or we assume others know what they are. Remember, people aren’t mind readers. So, if there is something you want to accomplish or a boundary that you want observed; communicate it. This can actually be a great way to build and strengthen relationships—whether personal or professional.    

Think beyond the moment.

Take a step back (or two) and remember; nothing is urgent unless we attach urgency to it. Think big picture. How does this relate to your authentic goals and values? Does this need to be top priority? Or does something else better align with what you want and need? Getting out of the moment prevents kinks and prevents damage control down the road.

3
Think beyond the moment.

Take a step back (or two) and remember; nothing is urgent unless we attach urgency to it. Think big picture. How does this relate to your authentic goals and values? Does this need to be top priority? Or does something else better align with what you want and need? Getting out of the moment prevents kinks and prevents damage control down the road.

Quiet your mind.

Try to dedicate three minutes to yourself each day, without your phone. Maybe it’s in the shower, in bed before you get up, in the car, on the train, during a run. Just find 180 seconds to check your alignment. Is how you are spending your time, your thoughts, and your energy aligned for you? If not, what can you shift? Watch how your life can change from just three minutes a day.

 
Want more wellness tips? Check out Move with Mooch and Mel, and follow them at @move.withmm on Instagram! 
 

4
Quiet your mind.

Try to dedicate three minutes to yourself each day, without your phone. Maybe it’s in the shower, in bed before you get up, in the car, on the train, during a run. Just find 180 seconds to check your alignment. Is how you are spending your time, your thoughts, and your energy aligned for you? If not, what can you shift? Watch how your life can change from just three minutes a day.

 
Want more wellness tips? Check out Move with Mooch and Mel, and follow them at @move.withmm on Instagram! 
 

Mooch & Mel - MINDBODY
Written by
Mooch and Mel
Co-owners | Move With MM
About the author
A finalist in America's Most Inspiring Trainer, Mooch is a nutrition nut and personal trainer in bootcamp and cycling classes. Mel, a yoga instructor, life coach, and gut health educator, loves guiding others to overcome anxiety and feel more energized. Together, they bring a balance of compassion and tough love to help busy women who feel stuck, move!
shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

Self-care
Expert Advice
Personal Growth
Wellness

When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar