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mentalhealth

Mental Cleanse Challenge: Week 4

Posted in Health, Lifestyle
on February 20, 2017

I have been looking forward to this week in particular. Although I have done an initial declutter and organization of my digital life a few months ago, I know that it’s a good time to sort through everything again.

If you’re stopping by here for the first time, make sure you go back and check out the other posts from this month’s challenge.

1| 30-Day Mental Cleanse Challenge

2| Mental Cleanse Challenge: Week 1 Review & week 2 Challenges

3| Mental Cleanse Challenge: Week 2 Review and week 3 Challenges

Also be sure to catch up on Erin’s posts from the month so far:

1| Mental Cleanse Challenge Week 1

2| Mental Cleanse Challenge Week 2

3| Mental Cleanse Challenge Week 3

If you want to review all the challenges from the 30-Day Mental Cleanse Challenge, check out the list below!


Feb. 13: Clean out your inbox and sort your emails into folders. Delete all spam.

Done! This was so therapeutic for me especially going through my personal email, junk email and work email! Needless to say it was a busy and productive evening!

Feb. 14: No social media before 11 a.m. Take the time to be productive!

Yikes. I didn’t realize how difficult this was going to be, but I was able to plan ahead and get everything scheduled on social media for my blog items and for work as well so that I could focus on other projects!

Feb. 15: Unfollow people on social media who don’t inspire you.

This was the best day ever.  I didn’t realize how many people I was following that truly don’t inspire me or interest me. I cleared out a lot of unwanted posts from Facebook friends, Twitter followers and more!

Feb. 16: Organize your desktop accordingly into folders. Delete unnecessary items.

I didn’t realize how much I was slacking off with my desktop folders for blogging recently. After a half hour, everything was organized properly in their folders. My desktop couldn’t be happier!

Feb. 17: Go through your phone and organize your apps into folders. Delete apps you don’t use, old notes, contacts, etc.

The amount of notes I had on my phone was insane. I take work notes when I’m walking throughout the day so I don’t forget things. But the amount of unnecessary notes I had was insane. It only took 20 minutes to complete!

Feb. 18: Have a phone-free night with family or loved ones!

Josh and I spent the evening together after he got out of work, so it was easy to keep our phones away while we had a date night. We went downtown for dinner, drinks and went to a hockey game!

Feb. 19: Unsubscribe from email marketing you’re not interested in keeping up with.

I didn’t have a lot of emails to unsubscribe from, but I still went through and made sure any old emails from bloggers I don’t read, or stores I don’t shop at were deleted and unsubscribed from this day! My inbox is free of clutter.


The fourth week of challenges: Positivity 

  • Feb. 20: No complaint day
  • Feb. 21: Write down 3 great things that happened today
  • Feb. 22: Spend 15 minutes in silence focusing on one positive attribute about yourself
  • Feb. 23: Compliment a stranger
  • Feb. 24: Write a letter to yourself explaining why you are unique
  • Feb. 25: Ask friends to describe you in 3 words, write them down, and repeat it to yourself throughout the day
  • Feb. 26: Write out your challenge wins and treat yourself!

What challenges were the easiest/most difficult for week three? What challenges for the fourth week are you most concerned about? Make sure to share in the comments below!

 

Ki Signature

 

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Mental Cleanse Challenge: Week 3

Posted in Health, Lifestyle
on February 13, 2017

Another week has already come and gone! I feel that these challenges are coming and going so quickly and that February is flying by. It doesn’t help that this month has been very busy at work, which makes the days seem very short.

If this is your first post catching up on my 30-Day Mental Cleanse Challenge with Erin, stop and go back to the beginning. Read the first post in this challenge series about the collaboration for creating self-care challenges and a review of my first week of the Mental Cleanse Challenge!

Are you caught up to speed? Good, now we can move on to reviewing last week’s challenges and where I struggled!

Feb. 6: Try a new workout you’ve never done before.

I knew this would be challenging for me because I’ve done a lot of different workouts. But I decided to go out of my comfort zone and not cheat, so I tried a cardio ab workout I found online.

Feb. 7: Keep all three meals “phone free.” No social media scrolling!

This isn’t ever an issue for breakfast or dinner, but lunch at the office is filled with social media browsing. Instead, I got my coworkers on board to keep their phones away for lunch.

Feb. 8: Do a yoga for beginners workout to give your muscles TLC.

I needed this. I have been going hard on the leg and cardio workouts, so some yoga was exactly what I needed this day. I only did a 15-minute, but it’s better than nothing, right?!

Feb. 9: Make two of your three meals meatless. Need inspiration? Check Pinterest!

I typically don’t have an issue with this because I love to eat a lot of vegetables, fruit and salads to begin with. I had a huge salad for lunch and a veggie pasta for dinner.

Feb. 10: Meditate for 5 minutes and focus on your breath.

I was able to do in this in the office. I was feeling overwhelmed and took the opportunity to calm myself with breathing and relaxing for 10 minutes. Breathing works wonders for stress, friends.

Feb. 11: Take your workout outdoors even if it’s for 20 minutes! 

We were happy to see a little warm weather this day, so I took a walk outside for 15 minutes. It’s still winter here in PA, so we didn’t want to go overboard with the outdoors.

Feb. 12: Go vegan for a day!

What was I thinking with this challenge? Not having eggs, cheese or any other animal products was challenging, but achievable. I ate lentil soup, salad, fruit salad, and rice with veggies throughout the day.

How did you do with these challenges? Make sure to share your wins and losses from this week! Don’t be shy, it’s okay if you had a slip-up or two!


The Third Week of Challenges: Digital Cleanse

  • Feb. 13: Clean out your inbox and sort your emails into folders. Delete all spam.
  • Feb. 14: No social media before 11 a.m. Take the time to be productive!
  • Feb. 15: Unfollow people on social media who don’t inspire you.
  • Feb. 16: Organize your desktop accordingly into folders. Delete unnecessary items.
  • Feb. 17: Go through your phone and organize your apps into folders. Delete apps, old notes, contacts, etc.
  • Feb. 18: Have a phone-free night with family or loved ones!
  • Feb. 19: Unsubscribe from email marketing you’re not interested in keeping up with.

How have you been loving the challenges so far? What challenges were the easiest/most difficult for week two? What challenges for the third week are you most concerned about? Make sure to share in the comments below!

Ki Signature

 

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Mental Cleanse Challenge: Week 2

Posted in Health, Lifestyle
on February 6, 2017

 

Congrats on making it through the first week of challenges from the 30-day Mental Cleanse. (Now you better go treat yo self to some wine, girl.)

For those who aren’t aware, Erin from “A Welder’s Wife” and myself created a month’s worth of mental-based challenges for you to try all throughout February. If you’re looking to cleanse your mind and focus on self care—this challenge is perfect for you!

Below are a reflection of the first week of challenges:

Jan. 30: Set two goals you would like to achieve during this challenge

My first goal is to set a little time for self care every day throughout February, so that I can appreciate that day. My second goal is to focus on that day’s challenge instead of thinking and worrying about upcoming challenges to be more present for each day.

Jan. 31: Treat your face to a special pampering facial

This is never an issue for me because I have a hefty sheet mask collection. I took the time to exfoliate my skin, and followed up with a sheet mask from Sephora.

Feb. 1: Go for a walk

Walking is the one thing I do whenever I’m feeling overwhelmed. I was able to take a walk during my break at work due to it snowing nonstop here in PA. Taking a walk before work or on a break always relaxes me.

Feb. 2: Journal for 15 minutes

I typically write in my journal on Sundays, but I rearranged my journaling time to this day instead and it was a success. I was nervous about changing my normal routine to accomplish these challenges but it hasn’t been an issue yet!

Feb. 3: Go to bed 30 minutes earlier than normal

I try go to sleep around 11:30, but I was happy to get to bed at 11 this night because it was a long week at work for me. A little extra rest is always important when you need it.

Feb. 4: Make a Gratitude list of everything you are grateful for in your life

I used to keep a gratitude journal that I would write in almost every night. This was particularly easy for me! Since then, I’ve pick up my journaling again a little more frequently, so I’m happy this was a challenge.

Feb. 5: Take a long bubble bath

I sorta failed this one. I don’t take baths much since I moved because our tub in shallow, but I treated myself to a pamper night by doing my nails, a hair mask, etc. I still feel good about this day and think it still counts, right?

Make sure to let us know how you did with the first week of challenges! Below are the next week’s challenges!

The second week of challenges: Diet & Exercise 

  • Feb. 6: Try a new workout you’ve never done before.

  • Feb. 7: Keep all three meals “phone free.” No social media scrolling!

  • Feb. 8: Do a yoga for beginners workout to give your muscles a little TLC.

  • Feb. 9: Make two of your three meals meatless. Need inspiration? Check Pinterest!

  • Feb. 10: Meditate for 5 minutes and focus on your breath.

  • Feb. 11: Take your workout outdoors even if it’s for 20 minutes. Bundle up!

  • Feb. 12: Go vegan for a day!

What challenges were the easiest/most difficult for week one? What challenges for the second week are you most concerned about? Make sure to share in the comments below!

Ki Signature

 

 

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Mental Cleanse Challenge: Week 1

Posted in Health, Lifestyle
on January 30, 2017

 

Remember in 2016 when I said I really wanted to collaborate with other bloggers on posts? After months of not reaching this goal, I opened up about how my anxiety was getting in the way of my desire to work and collaborate with bloggers.

At the end of 2016, I decided that I wanted to overcome this side of my anxiety. I wanted to say yes to more opportunities and take more risks on my blog. It was shortly after that Erin from, “A Welder’s Wife” reached out over Twitter to talk about a collaborative challenge for February.

Y’all,  I was so excited. I said yes without overthinking things; and I kept reminding myself that it was going to be an amazing opportunity. So, we came up with 30 different challenges categorized in a four different themes set out for each week. This will be unique compared to the decluttering posts and challenges you may have participated in on the blog. These challenges will help you achieve mental balance and clarity in the new year. Below are a list of the challenges beginning today.

 

This challenge is perfect for you if you are:

1| Looking to cleanse your mind.

2| Focus on calmness and self care.

3| Enjoy the simple moments in life.

4| Explore new mental-based challenges every day.

 

Every Monday throughout the month, Erin and I will be posting and discussing the challenges and achievements from the previous week; and talking about the new set of challenges for that current week. Needless to say, I’m excited to see where this month of challenges will take me! Make sure to follow along as I share my posts and content on Instagram (@kiaracatanzaro) and Twitter (@BlissBrunette). You can also check out Erin’s Instagram and Twitter.

So, if you’re interested in trying to create a little extra bliss for the month of February, I hope you’ll take on these challenges; and join Erin and me as we go through this journey ourselves. Be sure to stop in next Monday to see how we did with our first week of challenges!

The first week of challenges: Self Care

  • Jan. 30: Set two goals you would like to achieve during this challenge
  • Jan. 31: Treat your face to a special pampering facial
  • Feb. 1: Go for a walk
  • Feb. 2: Journal for 15 minutes
  • Feb. 3: Go to bed 30 minutes earlier than normal
  • Feb. 4: Make a Gratitude list of everything you are grateful for in your life
  • Feb. 5: Take a long bubble bath

I hope you all find that this month is challenging yet motivating to focus on self care, cleansing your mind, and bliss. Have you ever participated in a 20-day mental cleanse before? Make sure to share your thoughts and experiences in the comments below!

 

Ki Signature

 

 

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10 Ways to Improve Your Mood (in 10 Minutes or Less)

Posted in Health, Lifestyle
on September 30, 2016

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Did you ever have one of those days where nothing seems to be going right? You’ve been trying to turn your day around, but you can’t stop thinking of that stressful work meeting, an important project for school. Or, maybe you haven’t had enough time for yourself recently. Today, I’m sharing 10 ways to improve your mood in under 10 minutes, so you don’t have to worry about taking up a ton of your time.

1| Compliment Someone and Mean It

One of the easiest ways to reduce a little stress and improve your mood is by giving someone a genuine comment. Think about it: it makes you feel good when someone compliments you, so why not give an honest compliment to cheer someone else up? You’ll feel the happy affects just as much as the person you’re complimenting.

2| Watch a Funny YouTube Video

There are millions of quick, funny videos you can find. If all else fails, and you can’t find a video, type in: “Funny cat videos” or “funny dog videos,” and I’m sure you’ll find more than enough content to get you through 10 hours. Just remember not to get too carried away if you decide to watch a video on your break!

3| Call a Friend/Family Member

Call a friend or your mom for 10 minutes on your lunch break to have a chat and catch up on your day. I always talk to my mom and dad on my drive to work, and I find that I’m happy when I go into work because I’ve had connection with a loved one before I begin a long, stressful day.

4| Focus on Your Breath

If you want to remove any stress and improve your mood immediately, follow this breathing patterns: 1. Breathe in for four seconds 2. Hold your breath for seven seconds 3. Breathe out for eight seconds. Repeat this two or three times. You’ll naturally feel less stressed and your mood will improve with ease.

5| Set a Timer for 10 Minutes and Clean Something

Clean something in your home. Make sure you set a timer for 10 minutes, so you don’t get too involved with cleaning.  Cleaning your space helps you cross of some tasks off your to-do list, so you’re not going to worry about it later. And, a clean space means a clean mind, which means an easy way to add a little bliss in your life in a short amount of time.

6| Journal

You can search a writing prompt online, or you can you write anything on your mind. Or, maybe you want to make a list of things you have to do for the week. Writing can help improve your mood especially if you’re writing about things that have been bothering you. Use it as stress-relieving method.

7| Take a Power Nap

One of the most underrated things you can do is to set a timer for 10 minutes and allow yourself time for a power nap. If you’re having a long, exhausting day, a quick nap can improve your mood and give you the energy you need to get through the rest of your day. Power naps were my go-to activity in college when I was on the go from 7 a.m. to 12 p.m.

8| Make/Play a Calming Playlist

Have a playlist on your phone or computer that you can play whenever you’re feeling upset, stressed, angry, etc. Compile a collection of songs that will lift you up and make you feel good. No matter what negative mood you’re feeling, you’ll be able to turn it around with your customized, blissful playlist.

9| Think of What You’re Thankful For

Better yet, write down the things you’re thankful for. Then, whenever you need a reminder to lift your spirits, you can reference all your blessings in life to put everything in perspective. We all can get lost by worrying about the little things, but the reality is—you need think big picture and not stress so much.

10| 10-Minute Workout

“Is a ten-minute work even worth it?!” YES, girl—it is! Whether you decide to stretch in your office for 10 minutes, or you throw together a work and easy workout in your dorm room to do before your next class, working out releases a happy-mood endorphin. Whatever type of day you’re having, your mood will improve immediately after a little workout.

What other tips do you use to help improve your mood? Make sure to leave your suggestions in the comments below!

Ki Signature

 

 

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