Self-Care Sunday – Alleviating Anxiety

The latest topic in my Self-Care Sunday series is all about alleviating anxiety. This is the fifth week and you can check out the previous videos below!

Causes of Anxiety

There are many reasons why you may experience anxiety – and the degree to which it prevents you from going about your day can also vary. Addressing underlying issues and past negative experiences can be extremely helpful for working to resolve the sources of anxiety, and it can also be helpful to look to your diet.

Caffeine

Caffeine is one of the most prominent dietary contributors to feelings of anxiety. As a stimulant it can quickly cause feelings of anxiety, or exacerbate existing feelings of anxiety. Also, it can sometimes be easy to mistake the way that caffeine makes you feel for anxiety – as it may increase your heart rate and cause feelings of restlessness.

Alcohol

Some people use alcohol in order to alleviate feelings of anxiety, but doing so can actually become a difficult cycle to get out of. Although drinking alcohol can temporarily soothe these feelings, they will likely surface again once the alcohol leaves your system – causing increased levels of anxiety to return.

When you drink alcohol you are disrupting the natural balance of chemicals in your brain, and this can lead to depression and addiction.

Sugar

Studies have suggested that the presence of sugar in your system can affect how well your body and brain can cope with stress. Although sugar itself does not seem to cause the onset of anxiety, it can make symptoms worse and cause you to feel worse than you would otherwise during an anxious moment.

Furthermore, if you regularly consume sugar and then go without it, your body can actually experience withdrawal which may involve feelings of anxiety.

Your Diet

Taking a close look at your diet and making the conscious decision to remove problem foods can go a long way to helping alleviate your anxiety.

In the following video I talk more on the topic of Alleviating Anxiety! Don’t forget to subscribe to my channel whilst you’re there so you can be automatically alerted about future videos in my Self-Care Sunday series!

Also, if you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we move towards the end of 2017!

Self-Care Sunday – Rebuilding Self-Esteem

I can’t believe we are in week four of my Self-Care Sunday series already! If you haven’t caught my videos from the previous weeks yet then you can check them out below:

The latest topic in my Self-Care Sunday series is all about Rebuilding Self-Esteem and Becoming More Optimistic.

This can be a difficult topic for many people – myself included. It is often something that we try not to think about because it can be a scary thing to explore – but it is super important to do so if you want to live your happiest life as your best self!

Toxic Relationships

When I took the time to figure out what was causing the most harm to my self-esteem, I discovered that my toxic relationships were at the top of the list!

Although identifying this as a leading reason for your low self-esteem might not be a difficult process, actually working to resolve the negativity in these relationships – or walking away from them entirely – is not always so simple.

The chances are that if you have been dealing with toxic relationships for a long time that you are also probably not used to putting yourself first. However, this is something that you absolutely have to do if you are to rebuild your self-esteem and become more optimistic.

Resolving Negativity

Attempting to resolve negativity in your toxic relationships can sometimes be achieved through open and honest communication. Express your unhappiness to the person in question, let them know how their behaviour makes you feel, and express what your boundaries and needs are. If this person can’t understand or respect what you are asking of them, then it might be time to walk away from this relationship.

In the following video I talk more on the topic of Rebuilding Your Self-Esteem! Don’t forget to subscribe to my channel whilst you’re there so you can be automatically alerted about future videos in my Self-Care Sunday series!

I have put together a downloadable PDF for you to look at alongside this video, and you can click here to enter your email address and receive this download.

Also, if you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we move towards the end of 2017!

How to Not Hold Yourself Back

It’s a sad fact that sometimes we are the ones who hold ourselves back in life! It is often incredibly difficult, verging on impossible, to let go of the fears that we have in order to manifest the life that we want for ourselves.

Needing additional guidance from someone, or requiring that extra little push of encouragement in order to do something, is completely normal. However, this kind of validation isn’t always available from those around us. When this is the case, and also regardless of whether it is or not, it’s possible and powerful to become your own motivation!

We often rob ourselves of what could be defining moments in our lives because of a simple fear of the unknown, or a lack of motivation to truly explore the possibilities that are opening up to us. When this happens, regret can quickly set in, and this is a much longer lasting feeling than any negative feelings that may occur as a result of a perceived failure.

So how can you champion yourself and always have a well of personal inspiration to drink from?

First it’s important to remember that any self-doubt that you are experiencing is likely not entirely of your own creation. The lessons that are an inevitable part of life can often instil an attitude of limiting beliefs about the self. That is, of believing that your capabilities have limits, and that it is silly to attempt to break through these barriers. When you spend some time getting to the root of this self-doubt, then you can begin to understand it as an emotion that has no right in your life or in your mind – and work to expel it for good!

Secondly, you must strive to reject the concept of self-sabotage. Nobody loses out when you let fear hold you back – except yourself! Treating yourself with consistent love, respect and kindness is a great way to reiterate to yourself that you want to succeed in all that you do, and that self-sabotage is certainly not something that you want to engage in.

Thirdly, you must acknowledge that there is much to be gained by making brave choices and taking control of your own life. Holding yourself back, whether intentionally or not, will inevitably allow larger problems to develop in your life, and you could quickly grow resentful of yourself – which is a complicated emotional place to be in!

Let go of your fear, embrace all that is good about your life and be your own champion!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How to be Happy

Happiness may often seem like a set destination that is far out of reach. However, it is possible for each of us to overcome our demons, outshine the sadness and find ways to become happier versions of ourselves.

There are many myths surrounding the concept of happiness that can be hard to shake. For example, many people believe that a large amount of money might make them happy, or that a life of leisure is the key to a lasting positive mood. Although these things may provide temporary feelings of pleasure, they are certainly unlikely to provide real and lasting happiness.

In order to truly bring happiness into our lives we must work to nourish our bodies and minds through moments of self-care. We must also make a commitment to be kind to ourselves and to forgive our past mistakes. Negativity weighing on the mind is a very real barrier to true happiness, and once you find ways to work through this negativity you can alter your mood in incredible ways!

When it comes to self-forgiveness, the key is to evaluate why you made these mistakes, or why you behaved in the way that you did, and then try to understand your reasoning for it. It is then important to think how you have changed since this time and how you would treat the situation differently if you were able to re-live it. Meditation is a very powerful tool for this and can really assist you in the process of letting go.

When it comes to self-care, the act of simply putting yourself first – even for just a few moments each day, can really help to boost your self-esteem and self-worth. Having time to yourself is incredibly useful when it comes to self-care and finding moments just for yourself throughout your day can help you on your journey to happiness. During these moments you can enjoy some quiet self-reflection, you can repeat a positive affirmation to yourself or you can take part in a larger self-care act, such as exercise or a massage – it’s entirely up to you as to what makes you feel good!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier!

From December 3rd you can join us on a FREE 21 Day Happiness Challenge! This will take just ten minutes of your time each day and will help you to find the happiness you are seeking. Click here to register and get started!

How to Deal with Stress

Stress is often an unavoidable part of life. It is something that strikes during particularly trying times and helps us to recognise that something is difficult. Although the existence of stress is something that we can’t deny or avoid, there are ways that we can productively deal with stress to ensure that the impact it has on our lives is minimal.

Although stress is most likely something that you would rather live without, it is one of several negative emotions that give contrast to the positivity in our lives. Negative feelings, such as stress and fear, help us to understand how we feel about things, and they often also serve as warnings that we are not entirely comfortable with a situation or happy with ourselves.

Although I often advocate ways to deal with negative emotions and feelings, I would never advise someone to repress them entirely. This is because I believe it is important to embrace this side of yourself.

Stress can manifest in several different ways that can be quite individual to a person. You may find that for you it starts with a mild feeling of anxiety about a certain situation or person. This can then quickly develop into a larger concern that leaves you feeling depressed and reluctant to deal with the situation in question. The additional consequences of this could be that your sleep pattern is affected, your appetite changes and that your mood is prone to inconsistency as irritability sets in.

It can be difficult to manage stress because often it is connected to a potential future concern that you currently have no control over. It can also often just generally be connected to things outside of your control, and therefore there is little that you can do to mitigate this stress. If this is the case then the most effective thing that you can do is check in with yourself in regards to your feelings, and then try as best as you can to restore calm and a more usual frame of mind.

So, when you begin to feel stress take over, ask yourself the following questions:

“What is the absolute worst outcome of this situation?”

“Is there anything I can do in this moment to lessen the severity of the situation?”

“Why has this situation left me feeling like this?”

Once you know the answers to these questions, then you can begin to find a remedy to your predicament and alleviate the stress you are feeling. Often a fear of confrontation will prevent us from addressing our problems head on, leading us to unintentionally exaggerate the seriousness of an issue. When this is the case, simply being upfront and talking things out can bring some relief or allow a solution to present itself.

Some time spent in deep meditation is a great way to truly understand your feelings about your stress, and can also guide you towards resolution.

On my wellness for women website – Truly Julie – I share resources, advice and support that can help you deal with stress head on, as well as helping you to mentally prepare yourself for other sources of negativity!

How to Cope with Loneliness

Loneliness is a common human emotion that can strike even when you are surrounded by friends and family. This feeling can quickly become a serious barrier to self-love and can demotivate you from caring for yourself in the way that you know you should.

The emotion of loneliness is characterised by an empty feeling, or a longing to connect with another person when this seems presently unobtainable. This can leave you feeling depressed, lost and even quite anxious if you feel like the state of loneliness isn’t going to pass.

When you feel like this it is important to remember that your self-care should not be compromised, and that you can actually nurture yourself through this period of loneliness.

Although loneliness can often be caused by a lack of human interaction, it can also be something that is born within you. If you have lost your connection with yourself, or if you have begun to lose sight of your goals and your ambitions, then it can become easy to slip into a place of loneliness.

In these moments, one of the most important things that you can do for yourself is to make an extra effort to love yourself. On my new wellness for women website – Truly Julie – we talk a lot about self-love and the different ways that you can effortlessly make self-love practices a regular part of your routine. For example, in just a short period of time spent meditating, practicing yoga, repeating positive affirmations to yourself or simply checking in with your own emotions, you can help to re-route negative thought processes to positive ones.

When you don’t make a consistent effort to understand your emotions and deal with any negativity that is arising, then you run the risk of letting this negativity take over. This is often because the voice of your inner critic starts to sound out any positivity – leaving you feel as though you are not good enough.

As well as working to care for yourself when feelings of loneliness start to take hold, it is also incredibly helpful to reach out to others for support. This doesn’t have to be as drastic as telling everyone that you are struggling and asking for help. It can simply be making a phone call to a friend and making plans for the near future. Alternatively, you could arrange to take yourself to a new activity class, or some other group session, with the intention of making new connections with people you haven’t met yet!

However you choose to cope with your loneliness, the key is to make sure that you are doing something pro-active to deal with it! Leaving these feelings to slowly simmer and grow will always ensure that they just get stronger and harder to deal with further down the line.

You can head to the Truly Julie website now to get the support and advice you need to keep your health, happiness and positivity on track!