Category: Wellness

There are several profound health benefits of journaling. Every minute of your day is used in the manner you choose, whether you think you have control over it or not. Today is based on a series of events and actions that have taken place in the past and have landed you right here, right now. Maybe you made some good choices that you are proud of. Maybe there were a few poor decisions that had a great impact on your life. Or maybe you were dealt a tough hand from the very beginning of your life. 

The thing about gratitude is that it can still impact your life in incredible ways from the place where you are standing at this very moment. It doesn’t matter where you’ve been or where you are going. It is life-changing in this moment.  In this article, we’re taking a closer look at the health benefits of journaling.

What is Gratitude?

Gratitude means being grateful or thankful. It means being able to show compassion and kindness and care toward others, toward yourself, toward a higher being, or toward life in general. A definition of gratitude needs to include appreciation – such as the appreciation of all the goodness in your life despite the hardships, struggles, and other negative aspects. There is always good to be found and those who practice gratitude can often find it. And, being thankful for that small piece of good can have a huge impact on your overall quality of life. 

The Importance of Practicing Gratitude

Getting in the habit of practicing gratitude means that you will soon find your body and mind are feeling the benefits. It is true — gratitude can bring positive changes and transformation that you may have never otherwise imagined. These include: 

Better overall mental health. You will find that toxic, negative emotions will begin to be outweighed by positive, happy emotions. In fact, many research studies have shown that feelings brought on by gratitude reduce depression. 

Improved physical health. Studies show that those who regularly practice gratitude are more likely to care for their overall health and live longer lives. 

Better sleep. Keeping a gratitude journal by your bed and jotting down a few things you are thankful for before going to sleep leads to better quality sleep. 

Decreased aggressive, angry emotions. When you learn to look at the positive aspects of every situation, you begin to adjust your focus. This results in a reduction of negative emotions such as anger and aggression and replaces them with feelings of happiness, empathy, and even sensitivity.

Greater self-esteem. Gratitude helps you view everything in a more positive light – including yourself. You will find that the more you practice gratitude, the easier it will become to appreciate others and yourself. And, let’s face it – when your self-esteem begins to soar, so will you. 

A reduction in stress. When you can truly see that there is goodness, you are no longer allowing yourself to get worried or worked up about things you cannot control. Guess what? You can control your ability to find gratitude in every moment. 

How Keeping a Gratitude Journal Can Help

Practicing gratitude is one of those things that we know we should do – and need to do – but we don’t always find it so easy. We may have very good intentions, but in the middle of a tough moment, there is a low likelihood that you will stop and say, maybe I should take a moment to look at the things I am grateful for. Sure, it’d be wonderful if you could do this, but most of us are not wired that way. We need to get in the habit first. We need to practice. The more we do, the more we will find ourselves looking for that silver lining in every situation. 

This is why a gratitude journal can help. It is a way of making your mind focus on the things you are grateful for every day. No, you may not stop in the middle of an argument to reflect on gratitude, but at the end of a rough day, you can look back over it and find things to be grateful for. 

A gratitude journal should ideally be used every morning and every evening – as the perfect way to begin and end your day. Sit in the quiet for a moment and reflect on your day and your life in general. Then, write down at least 3 things you are grateful for. 

That’s it. A task that doesn’t have to last longer than 5 minutes can have intense benefits on your life. 

Creating Your Own Gratitude Journal

Now that you know just how powerful a gratitude journal can be, there is a good chance you want one, right? Great! Creating your own gratitude journal is simple – and it is the best way to bring positivity and light into your world. 

Ready to get started? Let’s go!

1. Find Yourself a Journal. This doesn’t have to be anything fancy at all. You can go buy a new one at the store or you can use an old notebook that you have left from school. Choose what is easiest for you – -as long as it has plenty of space to write. Remember, what matters most is not what the outside looks like, but the words written inside. 
2. Determine When You Will Practice Gratitude. Will it be in the morning? At night? Both? During your lunch hour? You are trying to develop a habit so you need to find a time during your daily routine that will allow you to do that. 
3. Choose Your Method of Gratitude Journaling. You are showing gratitude for 3 things, but it is up to you if those 3 things are just general things, or 3 fantastic things that happened during the day today, or 3 things that will make your day great (if journaling in the morning), etc.

Final Thoughts

Starting a gratitude journal is taking a step toward a positive future. It is not easy to make changes to your life, even when you know it will have great benefits. But, setting yourself up for success is the perfect place to start. 

Get your gratitude journal, keep it where you will remember to use it, and watch the powerful transformation that happens. 

 

Did you ever keep a journal as a kid? If so, then it was likely one of those little hardcover notebooks with the lock and key. Maybe it even said “Keep Out” on the cover.

Fast forward to your grownup self and journaling is significantly different. It is more than just a recounting of your day. Instead, it is a few therapeutic moments that are meant to actually help you grow.   

Let’s talk about the different types of daily journals there are and how to keep a daily journal.

Why Journaling?

If you find yourself wondering whether you should invest any time and effort into journaling, the answer is – without a doubt – yes! There are so many benefits that come with getting in the habit, such as managing anxiety, reducing stress, coping with depression, and so forth. 

Journaling can also: 

• Help you address your fears, problems, and concerns. 
• Help you track your symptoms so that you may learn to recognize triggers – and develop ways to learn how to control them in the future. 
• Teach you to develop positive self-talk while identifying patterns of negative thoughts and behaviors. 

Many avid journalists look to their journals as a way to escape. It is like that go-to bestie who isn’t going to give you advice or drone on and on about how her problems are worse than yours. Your journal will listen to anything and everything you have to say which can be healing in itself. 

Not all types of journaling will work for everyone. Find what fits for you – and give it a try. You may be surprised just how greatly it impacts your life. 

How to Keep a Daily Journal

How you journal is going to vary based on the type of journaling you do. We will get to the different types of journaling in just a moment. But, in a general sense, to begin journaling, you will want to: 

• Get a Journal. Invest in a notebook or formal journal. You don’t need anything fancy — just something you can write on. You can even make your own. 
• Commit to Journaling. Commit to writing every day. You may want to set aside time to write during a specific time of day. Or you may even choose to carry your journal with you to jot down thoughts as you have them. 
• Keep it simple. The process of journaling is not meant to overwhelm you, but to help you. So keep it simple and informal. 

By journaling, you are taking control of your thoughts. You are blocking out all the chaos around you — and focusing your attention on one thing – yourself. It is good for your mind, body, and soul. 

Now, on to the different types of journaling. 

A Gratitude Journal

Gratitude journaling is about focusing on the things you are grateful for. You don’t have to use a lot of words. Morning and/or night (or whenever you find it suitable) give yourself a few minutes to reflect on life right here, at this moment, and what you are thankful for. Then, grab your pen and jot down at least 3 things you are grateful for. 

That’s it. 

Keeping a gratitude journal can help shift your mindset and help you start looking at the world, life, and yourself in a more positive light. 

A Self-Reflective Journal

A self-reflective journal is not so much about writing down your daily activities, but rather reflecting back on your day – or any time in your life, really. Think about how you reacted in certain situations or how you felt in others. Write down what you think about certain situations or how you see yourself acting differently in the future. 

This is a way of getting to know yourself and learn about who you are, what your strengths and weaknesses are, your triggers, your goals for the future, and maybe even a chance to forgive yourself for past choices. Everything you write within these pages is a conversation with yourself – and about yourself. 

Self-reflective journaling is great for learning and growing. When you are going through changes in your life that are scary, sometimes reassuring yourself that you are strong and capable can help you overcome it. 

A Free Writing Journal

Freewriting is something you will either love or hate. But it is a way of journaling that helps you remove all the nonsense in your active, conscious mind and really get under the surface of your thought process. Here’s how it works. 

Designate a certain amount of time each day for free writing. Then, set a timer for that amount. Grab your pen and start writing. What are you writing? It’s free writing. Just let your pen lead you. Don’t put any thought into the words that hit the page, just write. Let it out. All of it. Don’t worry about punctuation or grammar or spelling. Just write. 

This exercise is fantastic for unveiling feelings and emotions we may not even realize we are holding on to. Sometimes things you haven’t thought of in years can come pouring out of you and onto the page. It is such a release – and very therapeutic. 

The more you get comfortable with freewriting, the less you need to worry about setting a timer. At first, this type of journal experience can seem weird because we are usually always trying to be in control of our thoughts. So the time helps you set boundaries of when to let go and when to bring it back. But the more you practice it, the easier it becomes, and the better you will feel. 

Final Thoughts on Journaling

As you begin your journey through healing, you are going to spend a lot of time reflecting on your life while finding healing within yourself. Journaling is a great way to stay connected with your thoughts and gather insight into your overall sense of wellbeing. Whether you choose to start a gratitude journal, a self-reflective journal, a freewriting journal, or a combination of any or all of them – you are sure to find that this is a great tool to have. 

Knowing the value of loving yourself and navigating how to do it are vastly different things. The first echoes from our loved ones, support networks, and even pop culture, but none of their affirmations convey the complexity of the often winding journey of learning to love yourself. There is no quick slip to bypass the work of giving yourself the same softness you give to others, but there are a few skills we’d like to support you in as you learn. 

Doing, not being 

Have you ever heard the popular quote that tells us we are each “a Human Being, not a Human Doing”? Well, learning to love yourself is nothing like that. While spending your time as a human being will support your journey toward self-compassion and enhance your mindfulness practice, it’s not going to help you love yourself. At least, not actively. 

Loving yourself is a hands-on process. It involves the unlearning of martyrdom and self-blame to embrace the active choice to nourish yourself. It can be messy, but most art is. Actively identifying and working toward the things that make you feel alive, fulfilled, and excited to move through each day is important. Some of those things may look like fun, but others can be punishingly hard work, especially amid early recovery. 

Boundaries

Maybe it sounds more punishing than like an act of care, but spending time with what you truly need to thrive and enforcing those boundaries is a vital part of loving yourself. Knowing yourself well enough to identify what you need and using your energy to declare that you are entitled to the space it takes up to ask for them will reinforce your value in the world and within yourself. Boundaries can be difficult to identify and set, but they’re one of those forms of self-love that can shape the landscape of all your relationships in powerful ways. 

Seek acceptance 

 As you move toward self-love, feeling accepted and accepting others is key in fostering that same energy inwardly. While external validation doesn’t beget self-love, being loved out loud is a fantastic way to see what makes you so very lovable. Love from someone else is a mirror that helps you fully see yourself to fully embrace yourself. 

You can choose to be selective with the love you receive from others. Use those boundaries to accept only what serves you as well. 

In your relationships that influence your life, look for connections that make you feel seen and supported. At work or in your commitments, be honest about what you need and accept your presence in the spaces that feel good as you move toward a life that loves you back. When they don’t, work to let go of those things in all the ways you can. Accept others as they present themselves and not as you hope they’ll be. Of course, the counter to this is the pain of letting go of things that no longer fit. Just like boundaries, pain can help us see how to love ourselves better long term. 

Embrace Intention

Showing yourself love and gentleness is an intensely personal process, but no matter how you choose to go about that, there is one constant; you must embrace the intention you set. Commit to the concepts and ideas you try to lovingly support yourself. Promise your energy to those spaces of learning and lead with the desire to do your best. This does not require you to follow through on everything you try or to always show up as your best. Always expecting perfection or success is the opposite of loving yourself. Letting go of that expectation for yourself can be a powerful way to enact boundaries and accept yourself as you are in the here and now instead of in the loftiness of impossibility. Intend to show up with a passionate and committed heart and to show yourself grace and tenderness when that commitment requires some adaptations along the way. 

Loving yourself isn’t a smooth and beautiful process. You can’t romance yourself to genuine love any more than you can hate yourself there. It’s a highly individual experience based on just a few universal principles. But despite the simplicity of the concepts, applying them can be a learning curve that feels steep and trying. You are capable and worthy of the love you have to give, so keep trying. Through setbacks, struggle, and recovery, keep trying. Keep showing up with love and honesty and move through the spaces that make your own love feel out of reach. Villa Kali Ma will move with you. 

Journaling is one of the most versatile and beneficial ways you can engage your mind and body in support of your mental wellness. When introducing the practices of mindfulness and gratitude, it can be an excellent tool to make those things into an active process. 

Don’t know where to start? Learning how to start a gratitude journal begins here, whether you’re already practicing journaling in your recovery or this is your first foray. If you’re ready to manifest magic with your gratitude, we want to give you the getting started tips that will make your hope into a habit to carry you to new heights. 

Start small 

When both journaling and gratitude are new to you, start both with a micro step. So micro, in fact, that it doesn’t require any tools or forethought. It requires nothing but you, your heart and the life you’re already living. Begin (or end) each day with a single thought: 

I am grateful for… 

Finish that sentence any way you wish. It doesn’t have to be a big gratitude. Sometimes, isolating and lifting up the little things can be more helpful in recognizing the miniscule permanence of your ability no matter how much you’ve struggled. 

So what are you grateful for? Right here, right now. Just think it. 

Look at that, first step done and you’re doing great already. 

Make some choices 

There are a few key choices to make in navigating the infinite world of journaling, and they’re each a part of the art of tailoring your relationship with your words and yourself. 

1. What medium do you want to use? 

You have lots of options for the space and format in which you want to keep your journal and there is no wrong way.  

If you’re thinking digital, this can take many forms. Whether you choose to use the notes app on your phone, a multi-access platform like Google Docs or an app designed for journaling, your phone is always in the palm of your hand and ready for your use. This is a great option for brief, consistent forms of journaling where you may want to note each small gratitude in the moment. 

Analog options are also plentiful. Choose a notebook you love- maybe it’s the size, the design, the sentiment or even the feel of the paper. Involve the choice as part of the journaling experience and make that very act one that solidifies your gratitude. Use a pen or pencil you love, or even make it an artful experience. There is no wrong way to write down your thankful thoughts. 

2. How often do you want to do this? 

Will you journal daily? Multiple times a day? Maybe you decide you’d like to do Thankful Thursday or some other alliterative or less constant format for this practice. Does the morning feel best, or maybe just before bed? Perhaps you’d like to spend a little time in the middle of the day checking in with yourself and the life you’ve created.  

The frequency isn’t what’s important- setting yourself up for success by journaling on a schedule that suits your life is the real key in finding time to journal. 

3. Is there a length or format you’d liked to abide by? 

For some, keeping the grateful notes brief is the key to being able to create a routine around journaling. For others, a stream of consciousness time limit works more effectively. You may choose to write a certain line, word or page count or focus on getting a number of thoughts- maybe you want a list of grateful things. Beyond that, you can time yourself, or structure your journaling into other formats or forms that feel best for you. Just as the timing, there is no wrong length or form in which to be grateful. 

4. Where will you keep your journal? 

If you’re using an app or a phone-based journal tool, this one’s easy. But analog journaling can take a bit more thought. Consider putting your journal somewhere that’s easily accessible at the time you’ve decided to set aside for journaling. Perhaps that’s by your bed, in your bag or at your workstation. Ensuring you have easy access when you need it but can create the privacy you’d desire to write authentically is important. 

Be consistent

Once you’ve decided what’s important to you about your gratitude journal and gotten yourself set up, be consistent with the terms you’ve set for how you want to proceed. Try to stick to the time table, the schedule or the frequency you outlined as being important to your process so that you set yourself up for success and can adequately block out time to make space for your gratitude process. Consistency is a hallmark of success and repeating the action of documenting your thanks will help to create a Law of Attraction style success in manifesting more to be grateful for. 

While consistency is important, don’t forget to be compassionate with yourself. Being gentle and flexible with your needs and boundaries is valuable as well, and sometimes those things need your attention more than consistency. Offer yourself the kindness and flexibility of knowing when you need to change things up. Notice if something isn’t working for you, and don’t be afraid to offer those things gratitude and move on to something new. In your journal and your life, self-compassion and gratitude will always lead you toward success. 

In recovery, it can feel heavy to do the kind of work demanded of you. Factoring in this type of work as necessary to creating happiness in your life may feel a bit overwhelming, but even a moment can move you toward a long-term sense of fulfillment. While every experience has the potential to have a profound impact, not every experience requires profound commitments. 

Whether you are trying to build a fulfilling life, feel more content, or just experience a brief flash of happiness on your journey toward those things,  you have many tools available to you.  To use them effectively, it’s important to distinguish which kind of happy you’re prioritizing right now so you can move your energy toward the small tasks that will help you achieve it. 

There are small things you can do right now to feel happiness. The impact of some may be brief, tiny prisms in the sunshine, but others are long-lasting or build upon one another. Either way, they take minimal prep and can be done right now for a little boost of happiness—you are deserving of exactly that. Take what serves you, leave what doesn’t, and let your happiness take front and center, if only for a little while. 

1. Exercise. 

It doesn’t have to be a lot, as just seven minutes of moving your body is enough to get the endorphins and dopamine flowing. The emotional payoff and tangible sense of achievement can give you something to hold on to in the moment as well as continue to build toward longer-term feelings of happiness. Whether it’s a long walk, a HIIT circuit, or a balanced yoga flow, moving your body can make you feel happy. 

2. Eat some chocolate.

For real. Chocolate can improve your mood. Eating a square of dark chocolate can prime your brain to produce all the chemicals that help manufacturer happiness and improve your mood, as well as creating a distraction when you take a moment’s break to find and consume your confectionary sunshine. 

3. Label your emotions. 

Giving your feelings a name can help you address them head-on, whether good or bad. Sad emotions (and sad songs) can allow us space and permission to experience the world in its entirety. Balance is vital to genuinely feel the full scope of the world, after all. So take inventory of what you’re feeling and slap a label on it, then find gratitude for yourself in doing so.

4. Reach for a friend. 

Calling someone you love, sending a text, an email, or writing a letter can be a valuable way to reinforce a connection and bring about positive feelings that a relationship with something outside of yourself helps you feel. It’s also a helpful reminder that you matter to someone, which can go a long way in reinforcing your conviction in recovery. 

5. Make a done list. 

To remind yourself of all the things you’ve already accomplished, set aside that to-do list and make a list that shows you everything you’ve already achieved for a quick mood and confidence boost. 

6. Plan a trip 

You don’t even have to leave your comfort zone to feel the positive benefits of travel- the mere act of planning a trip can improve your mood. Taking the time to research, apply and coordinate the potential of a new adventure can boost your mood. Let your heart wander the globe, and take notes. Your next trip will benefit you now and then. 

7. Have an orgasm 

In addition to supporting your heart health long-term and improved sleep and a stronger immune system, orgasms can help boost your mood. By increasing the oxytocin and dopamine in your body, a little bit of self-love can profoundly impact your emotional state. Spend a little time on you, and carry that post-o glow right into a better mood.

8. Make a meal

Just like the done list, cooking a meal can give you a tangible product to boost your sense of productivity and create some feel-good instant gratification. Eating food you’ve made can give you a sense of power over your body and engage your mind in what you’re creating. Nourish your mind as you prepare to nourish your body. 

While feeling happy right now may not be the long-term solution or the golden ticket to your best life, it’s undoubtedly a little glimmer in the right direction. Take as many steps as you need to move toward fulfillment in your recovery. In the meantime, you’re worthy of the many moments of happiness you can gather and treasure.  

We are reminded regularly to treat others with kindness, but when was the last time you were reminded that you are deserving of it yourself? There are a lot of things we need to hear right now, but there are three I want you to walk away from this blog today knowing: 

Kindness isn’t the same thing as niceness.
You deserve kindness. 

And, most importantly:  You owe yourself kindness. 

Often, the thought of being kind to ourselves feels indulgent. Like a privilege we must earn for good behavior or as a reward for notable achievement. It is not. You do not need to hold yourself hostage to receive grace in your life- not from everyone else, and especially not from yourself. 

Let’s talk about how to be kind to yourself (and why it’s imperative that you do). 

Spend time on self-care

Investing time and energy into the things that nourish your soul is a critical element of self-kindness. Caring for yourself can be guilt-inducing and challenging work, but it is the foundation of showing yourself kindness. Recently, the term seems to have evolved into a new way of saying treat yourself, but realistically, caring for your mind and body can be a challenge. 

Self-care includes more than just relaxation. Things like getting enough sleep, nourishing your body with food and movement, or setting boundaries are essential elements of caring for yourself. Doing those things may feel like denying yourself of other things you want to do, but meeting your needs with grace and surety instead of punishment is good self-care. 

Balance fun and function 

While self-care may not always look like the indulgence we’ve come to view it as, it’s essential to take time for those genuinely indulgent forms of care. Make time for your favorite hobbies and relaxation, and make it just as non-negotiable as you would an obligation to someone else. Balancing those obligatory forms of self-care with more relaxing or rewarding forms is a critical facet of ensuring you are giving space to your peace. 

Fortify those boundaries 

If you find yourself struggling with finding kindness or compassion for yourself, you likely need to work on boundaries. Boundaries don’t just apply to when and how people touch you or to needing that meeting to end on time. Boundaries extend into every aspect of your life and of the self. We are most disrespectful to our own needs by allowing our emotional boundaries to fall away or be violated with little to no resistance. 

When you enforce a boundary on the availability of your time or emotional space, it reinforces to others and yourself that your needs are not negotiable. Boundaries communicate autonomy, emotional awareness and help prevent burnout from the things that seek to threaten your peace. Every time you hold a limit in place, you show yourself kindness by telling others that your self-respect is not negotiable. 

Forgive and accept

Who you think you should be and who you are are different people. It’s a hard thing to accept, but it’s an important one. Every time you measure yourself against an idealistic version, you are letting yourself down. Instead of meeting those misalignments with criticism and judgment, it’s vital to your well-being that you practice radical self-acceptance. 

When you fall short of a behavior or ideal you feel you should have obtained, forgive and accept. Practice offering yourself these things in the form of saying, “It could have gone this way, but it didn’t. That’s okay.”. Compassion for the self begins with kindness toward the self, and acceptance is the first step toward both. 

Stay curious

What if we replaced the focus we put on self-esteem with a focus on self-compassion? The distinction between the two holds an important insight: self-esteem relies on our evaluation of our worth. At the same time, self-compassion implies offering grace for our existence. Imagine if we stopped trying to bolster our value to ourselves and others and instead took that energy and poured it into curiosity for our passions. If we didn’t allow these to define our worth, the world becomes a playground for exploration instead of an exam to prove our validity. Recognizing your humanity, making room for it in beautiful and trying times, and asking questions to explore the depth and value in each is a powerful way to embrace kindness toward yourself. 

There is no denying that our global society puts an emphasis on cultivating kindness to one another. Even if we often fall short, that goal is still primarily a shared one. But where is the focus on being kind to ourselves? When we are on airplanes, the flight attendants always insist on securing our own oxygen masks first. Being kind to yourself is much the same practice. Put that compassion to work in your own heart, and turn your thoughts toward kindness when speaking to yourself. 

If you’re unsure where to begin, and you recognize how your history of addiction has eroded your sense of self, self-compassion therapy at Villa Kali Ma can guide your journey toward a kinder and more vibrant you. 

The concept of living your best life is simultaneously a vague and clear directive. So what does it mean to live your best life? Is it the same for everyone? Is there a clear sign you’ve made it? For such a simple phrase, it sure elicits a lot of questions. The good news is, we can answer questions. The even better news is that those answers will empower you to move toward your best life and support a fulfilling journey toward it. 

Know yourself now 

From the time we are small, we have hopes of what we will become.  Those hopes evolve into expectation as we grow, not just for ourselves but for our lives and the world at large. We often know what we want, and when we don’t, we know how we want to be perceived, and we move toward it. This is what we’re taught. But what happens when those expectations change, or when we do? 

Because they will. They’re meant to. But understanding big changes in the calibration of our future can be painful. Finding meaning and purpose in those new shapes can push us to recalibrate our expectations in beneficial ways. Learning to adjust your hopes and needs is vital in creating your best life. After all, best is only best if it feels right for you. 

Embrace the changes in who you are, how you feel and the things that matter to you. Use those changes to craft aspirations that feel good, and strive for them. If you’re working toward goals that mean something to you, whether big or small, the effort and the end goal will feel good. 

Foster positive self-talk 

Be kind to yourself first and ruthless when required. That might sound a little counterintuitive, but drawing a hard line in your own mind about the way you speak to yourself is a critical step in cultivating your best life. Speaking kindly to yourself is a gift that can lower stress, increase confidence and make you a better friend. 

When your self-directed thoughts veer toward the critical or negative, put up a pause. Tell yourself, “You will not talk about my friend that way”. You are your own friend after all—the loudest and most persistent one. Enforcing a code of respect in this intimate relationship you share with yourself will set the standard for speaking with respect to others, and doing so in a positive framework. With lower stress and kinder words to reframe the situations you’re confronted with, you’ll be well on your way to a better mindset fit for your best life. 

Breathe fully 

There is so much more to bringing fresh air and perspective into your body. Misnomers like “just breathe” or “just let it go” make us feel that it should be easy but breathing with your whole self doesn’t “just” happen. While mindful breathing can decrease anxiety, pain and sleep troubles, it’s also an exercise that requires regular training. 

There are many breathing tools that can be employed to expand your health and restore your body’s clarity but pranayama has a special place in our hearts. Through this powerful breathwork, we can confront and heal the things holding us back in our bodies and reach more fully toward it. Through individual or supported pranayama work, overcoming your body’s resistance to risk can become an empowering tool in achieving your full potential. 

Live with intent 

With your adjusted expectations, kinder self-talk and grounding breaths, you’re ready to move toward a life cultivated with your personal best in mind. In order to reach that pinnacle of gratitude and fullness, we must first envision what that looks like and then set our intentions.  Just as our expectations and goals change, so too will our intentions. It’s best to set them in the short term, but just how short term is up to you. 

For some, it feels best to set intentions daily or every couple of days. Maybe a weekly or bi-weekly intention feels better. The great thing is- you can choose both, neither, or a combination of any timeframe you choose. It is your best, after all, and no one else’s schedule need apply to your intentions. What matters is that you set your intentions and then spend time with them. Visualize, or daydream what those intentions will look like as you work toward them and how you’ll achieve them. Let yourself spend time with those hopes and cement them as your plan instead of a dream. 

Crafting your best life is an active process. It’s not a dream set in stone by a collective, and it isn’t something you must hold to. Your best life is a changeable thing that grows with you. It’s not a burden or a risk to take up or carry along, but a visualized collective of your aspirations and intentions. Whether you are working through the early steps of recovery or well along your path to healing, you are deserving of your best life and we are committed to helping you achieve it.

Do you ever think about things that feel difficult to achieve or things you’ve written off as lofty and unrealistic goals? Likely, some careers or achievements spring to mind—it feels difficult to be a millionaire, a ballerina, a film star, or a Steve Jobs-level genius—but none of those things truly reflect the depths of your soul. Sure, it may be difficult to become those things. But it’s also difficult to be kind to yourself and even more challenging to feel confident in your own skin. More than 70% of women and girls struggle with valuing themselves.

Building self-confidence can be an arduous endeavor, but it is always a worthy one. You deserve to feel good in your skin, and you deserve to feel confident in yourself wholly—mind, body, and soul. Let’s walk together through some of the steps you can take to build self-confidence so unshakable, even those big dreams don’t feel so unattainable.

Affirm your awesome

Whether you write them on your mirror, a post-it, or set them as the wallpaper on your phone, write down a phrase (or a few) that makes you feel powerful. Read it to yourself several times a day and, at least once every single day, look yourself in the eye in the mirror and verbally tell yourself those words of affirmation.

Being mindful of how you undermine your authority before you even examine it can be a great place to start building affirmations for increasing confidence. If you’d like a little nudge getting started, here are some words of wholesome support you can offer yourself:

• I am not too much effort.
• I deserve good things.
• I can do hard things.
• I am enough.
• I hold my own power.

CV for confidence

Practice selling yourself to yourself by writing a resume. Not the kind you’d send to an employer, but use the same language skills that allow you to turn “answered the phone” into “managed ingoing and outgoing communication in a professional and organized manner” to reframe the way you think about your emotions and strengths. Ask those you trust most in your support network to share what stands out about you or what words they would use to describe you. Use that compilation as a shortlist to help you get started. Focus on the traits that make you a good friend instead of a good employee. Then, be that friend to yourself.

Say no when you mean it

As luck would have it, no is a complete sentence. It’s not one you have to justify or explain, but it is one you should use liberally. Savor those “yes’s” for the things that resound in the depth of your bones, and get comfortable with the “no’s” that help you establish boundaries.

Not respecting your own limits is the first way to betray yourself and your budding confidence. Practice forgiving yourself for the times you said yes when you meant no and then change that pattern. If you only say yes to the things you believe in, you can give them the energy and commitment they deserve while doing the same for yourself. Your confidence will blossom with your effort to exercise your ability to respect yourself in compassionately declining others’ requests.

Look the part

Your clothes, makeup, and even your hairstyle can help you feel more confident in yourself. If the way you present yourself to the world helps you feel authentic and powerful, others will notice. Instead of choosing styles that reflect the current trend of the image you think you should portray, listen to your heart when you make those choices. Allow your wardrobe and physical appearance to reflect the things that make you feel imbued with confidence, and you will exude just that.

Don’t stop at the things you put on your body, though. While your aesthetic can have a powerful impact on your self-confidence, so too can projecting it with body language. Roll your shoulders up and back, hold your chin high and walk with certainty. Use your body like punctuation when you walk into a room. If your energy and posture say I belong here, no one will think to question that wordless confidence.

Ask questions

Lean into your curiosity to expand your self-confidence. When someone dictates how you should act or implies you should feel a certain way, question it. Don’t shy away from exploring ideas or thoughts. It isn’t necessary to challenge these statements or implications, but it is imperative that you get curious about the ideas other people present over your life and agency.

If you learn to trust your instincts to ask questions, there will be certainty in not just the answers but the exploration as well. Don’t be afraid to push back or ask for more when presented with a concept that leaves you wondering. Trusting the urge to do so is as much a confidence booster as mastering the ability to express it.

Whether you are chasing your confidence boost in the wake of a big realization or it’s just a persistent lingering ache, you are worthy of the effort it takes to build the self-confidence you deserve. And you do deserve it.

Take a step, no matter how small or how many, into your power.

If you need support in growing your confidence alongside your decision to address concerning problems with alcohol or drug use, we will be right here with you all the way.

A holistic approach to therapy for women treats the mind, body, and spirit, which can be beneficial for women struggling with substance abuse and co-occurring disorders. A holistic approach will help you conquer destructive behaviors and reach inner peace, self-love, and lasting happiness.

Today, we’re exploring how a holistic approach to therapy for women can help heal the mind, body, and spirit.

Therapy for Women: Mind, Body, and Spirit

Women are integrated creatures. When all is going to plan, our minds, body, and spirit are working in unison to create a reality that is wonderfully unique to each of us. This intricate process of womanhood is undeniably beautiful, but it can also be complicated. In order to get the most desired results out of our feminine process, it is important to pay heed to all aspects of our wellbeing and to keep them aligned in harmony.

Here’s how a holistic approach to therapy for women can help heal the mind, body, and spirit

Healing the Mind

The argument between nature and nurture has been waging on for decades, with laypeople increasingly joining a side in the psychological debate. Whichever theory a person ascribes to, it is general consensus that the female mind works differently than the male mind. If there is any doubt about this, do a quick internet search for relationship coaches. A good deal of relationship therapy has to do with helping the male and female clients meet together on the same page.

One of the differences that are commonly observed between males and females is the tendency toward compartmentalization. While the male mind seems geared toward being able to make clear distinctions between tasks involving business and personal life, females can tend to find it difficult to completely disregard one aspect of life in favor of focusing on another. Attempts to relate this female tendency to an actual structure in the brain have fallen short, but the phenomenon persists, nonetheless.

While it sounds handy to be able to any issues into its own box and continue on with other aspects of life, females tend to have a hard time doing so. It has been said that men are like a set of drawers, and women are like a wardrobe. When we look at our issues, we see them all at once. As an example, women who come into therapy often present their relationship issues as forefront during matters of distress and mental health disorder. The depression and anxiety that stems from these personal matters can overflow, making going to work, finishing school, or simply doing the laundry feel like overwhelming tasks. Likewise, finding mental peace in one area of our lives tends to positively affect all others.

Healing the Body

The effects of our mental health aren’t only intricately integrated within our minds, but they also extend to our bodies. While it is ill-advised to seek to blame physical problems on mental issues, it is a fact that physical ailments can be both created, and exacerbated by, the state of our heads. Experiences of stress, depression, and anxiety can result in our bodies giving us warning signs that something needs to change. Physical disorders such as headaches, intestinal issues, insomnia, and disruptions in the menstrual cycle are common for women to experience during times of mental unrest.

True to the reciprocity nature that exists within females, the reverse effect can also be observed. Taking care of our physical health can increase our mental focus, provide us with more energy for taking on our challenges, and provide us with a healthy boost of self-esteem. Integrating a healthy eating and exercise routine into an otherwise hectic or overwhelming week can reduce muscle tension, improve digestion, and encourage the body to recharge through getting a solid night of sleep.

Healing the Spirit

Mental health can be measured with screening tools, and physical health can be determined through the five senses. Spiritual health falls into a category of its own, with the importance and focus of spirituality consisting of subjective, inalienable, and individual, truth. Throughout history, women have been played an integral role as the keepers of the societal spirit.

When our spiritual life is alive and vibrant, we are able to rely on it for guidance and comfort through any manner of challenges. Taking the time to nurture our spiritual selves not only benefits us as an individual, but the recharging which takes place during engagement in prayers or meditations means that we have more energy available to support those we love. Indulging in our own spirituality is simultaneously both a selfish and a selfless, act. This dichotomy existing in unison is an excellent example of the intricate nature of the healthy female experience.

Holistic Wellness

While our ancient female ancestors may have enjoyed the intuitive knowledge of the necessity of tending to all aspects of ourselves, much of that awareness fell to the wayside during Western progression toward increasing productivity. The Protestant Ethic which has worked to craft the United States into a land of prosperity has also resulted in a deficit in our own views of self-care. As we tend to approach the world from a problem-solution mindset, the deeper levels of a life worth living can be overlooked.

Everything old becomes new, again. The need for a holistic approach to mental, physical, and spiritual care began to resurface during the 1970s, and it has gained traction, ever since. There is no group more fitted to gain the benefits of this revolution in mental health care than that of women. Our complex and integrated way of being is perfectly suited to an approach that encompasses all aspects of our multifaceted experience.

Holistic therapy can be summed up as being a continual work in progress, with the goal of creating a masterful work of art. The work of art that is created in your own life story and the components which are required involve your active engagement in all areas. Those who grasp the message contained within the holistic therapy approach will learn to embrace the world as it comes, will have the wisdom to initiate changes where necessary, and will have the energy to press onward toward greatness.

Just like with any great work of art, the artist begins with a few small steps and a few tricks of the trade under her belt. The beginning stages of holistic therapy will involve getting to know more about yourself, and learning how to listen to your own voice. As you gain the benefits of being in touch with your authentic, integrated, self, the rest of the story will begin to unfold.

If you find yourself reaching for alcohol or prescription drugs to self-medicate uncomfortable feelings, you may be interested in exploring co-occurring disorder treatment. Discover the benefits of holistic healing here at Villa Kali Ma and begin your journey to inner peace, self-love, and lasting happiness.