 Empathy. What is this? The ability to understand and share the feelings of another. The definition in itself is pretty simple looking. You feel sad, I feel sad. You mad? Let's be mad together. But when it comes to empathy or being an empath, there are so many aspects others may not realize. Empathy is a huge concept. Before we dig deeper into this, I want you to understand that empathy is NOT the same as sympathy. Many get them mixed up. What is the difference between empathy and sympathy? Sympathy involves understanding from your own perspective. Empathy involves putting yourself in the other person's shoes and understanding WHY they may have these particular feelings. If you are unsure whether or not you are an empath, here are some traits typically found with empathy.
Empaths are not meant to be sponges or enablers, they are simply for help, support and guidance. During the holidays so many get extra stress from extra purchases, or they are missing a lost loved one deeply. Throughout these times of year, friends and family need the extra support. If you find yourself helping more, and really aren’t sure how to keep up with it all, here are some tips to help make the process easier on you. 1. Make your overall health and wellness a priority. Don’t let taking care of others stop you from caring for yourself. Find activities that replenish your reserves and find ways to incorporate them into your schedule. Read a good book. Set aside time to pray or meditate. Listen to a soundtrack that soothes you. Take your dog on a walk or keep up with a regular exercise routine. Allow yourself some time to decompress and be alone when you need it. These little investments in your health can make a big difference. 2. Don’t be ashamed of your big heart. Your empath traits make you a compassionate person and a cherished friend. Your ability to connect with the emotions of others is a blessing. But it will require awareness so you don’t become overly immersed in the emotional highs and lows of others. Be gentle with yourself as you navigate tough emotions and situations. 3. Remind yourself that saying no is not selfish. Boundaries are important and can help prevent burnout. We all have a limited amount of time and resources to give. You can’t help everyone at all times. Be gracious with yourself as you decide what you’re able to handle and when you may need to step away or pass on something. 4. Allow yourself time to recharge and regroup. Rest is so vital. Be honest when you are at max capacity. It may feel unnatural at first, and you’ll want to give people rationalizations, but knowing your limits and making your mental health a priority is nothing to be ashamed of.. Empaths often need time to be alone and recenter. Giving yourself blocks of time by yourself to recuperate is probably one of the most important things to remember. Don’t forget. Just as you have a heart for helping others, there are people ready to help you, too. Please, if you are struggling, do not be afraid to ask for help. Sometimes we need tools to help us process our emotions or a trusted friend or counselor to listen. It takes strength to let someone in and evaluate when you may need additional assistance.
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 Never would I imagine I would get to the age where I love getting to bed early, reading a good book and seeing my garden grow. But here I am with seedlings growing in every windowsill of my house, finding it hard to stay up past 10pm and I head to the library every two weeks for a new book to read. All of these activities have become a great way for me to relax and relieve stress. Life gets crazy with all of our responsibilities: raising kids, all the sports commitments, having a career, keeping friendships alive, working on your health, providing dinner every night and somehow keeping our houses somewhat clean amongst all of that. I’ve always been a go-go-go type of person and I was starting to burn out. So I have made much more intentional time to slow down. I prioritize taking time to read a good book instead of watching tv. I get to bed at a decent time so I have enough energy to take on all of life’s responsibilities (which many times means the to-do list doesn’t get complete but life goes on). And I’ve found a new joy in growing a garden. There’s something remarkable about an entire plant growing out of a tiny seed and even more exciting when it provides food for your family to eat. Now, I definitely don’t have a natural green thumb but I’m learning and it’s been a neat experience to include my kids in. Let’s explore why gardening is a great stress reliever according to Elizabeth Scott, PhD: Sunlight Sunlight has been proven to improve mood. Everyone can benefit from more Vitamin D, especially those of us who have just experienced the prolonged winter months where sunlight was limited. “Sunlight also provides an influx of vitamin D, and the fresh air that goes with it is good for your health. Getting outdoors to work with your garden is a great excuse to get more of this good stuff.” Spending 30 minutes tending to your garden will give you extra sunlight you may not have had otherwise. Connection To Nature “Being in touch with nature and the great outdoors can help you feel more removed from the stressors of daily life. With the amount of time we spend indoors (at work, watching t.v., etc), many people feel an urge to connect with nature that goes unfulfilled.” Most of us don’t have time everyday to go on hikes, go camping or do other activities that allow us to connect with nature but simply going to your garden and helping it flourish is a great way to help mother nature do exactly what it’s meant to do! Creating Beauty There’s something magical about taking a seed and watching it sprout. It’s exciting and I find myself rooting for the little plants to be fighters so they can all grow into mature plants. Also, plants can add a great pop of color to any space. “The beauty of nature is a great stress reliever in itself. Just think of how many times relaxation has been connected with pictures of stunning landscapes or recordings of nature’s sounds.” Create a space in your yard that can become your garden sanctuary. If you live in a small space or apartment, find a space where you can have planters and watch how it improves your space. How to get started If you’re new to the gardening world I would recommend doing some research before getting started. You can certainly purchase your supplies but there are plenty of cost effective ways to create your own space as well. Some seeds require indoor growth before planting outdoors so pay attention to these details on the seed packages. I do find the details on the back of the seed packets to be rather vague so take the time to do extra research on best methods for the plant you’re growing. Don’t forget about local nurseries and growing clubs- these are a great place to purchase plants that are more mature and have a higher likelihood of growing to full potential. A resource I’ve learned a lot about regrowing produce we already purchase from the store is @creative_explained on Instagram. It’s pretty amazing to learn how we can utilize the resources we already have to grow something new. Living in a world full of information at our fingertips I know you can find what you need to grow a successful garden. Just keep in mind it may take a few seasons of trial and error and it’s more than okay to start small. Please share any gardening tips you have in the comments! Source: https://www.verywellmind.com/gardening-for-stress-relief-3144600
Categories All  Nutrition. The huge elephant in the room that nobody wants to discuss when really it needs to be. I know, I know. Another article on why we need to eat our fruits and vegetables, drink water and get the right amount of protein. Trust me, if cake and diet soda were in the nutritional wheel as a staple, I would be the first in line to be healthy. Unfortunately, it does not work that way. In order to live a healthy, long life, we really do need to make sure our nutrition is somewhat on point. March is National Nutrition Month! So what better time than to go over some key factors as to why our nutrition is SO important. Nutrition can vary from person to person because of age, health status, schedule and other defining factors. It is always a good idea to consult your health care provider before starting any special nutrition plan. Not all nutritional eating plans work for everyone. We all know the basics of the nutrition wheel. Vegetables, fruits, whole grains, dairy, and proteins. But we don’t always know why we need to follow these recommendations. Proper nutrition can lead to healthier lifestyles all across the board. Nutrition is medicine. No, it can’t solve every issue, but it can resolve symptoms a huge percentage of chronic illnesses people experience. Nearly half of all Americans have at least one chronic illness. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications. Good nutrition is the key to good mental and physical health. Eating a balanced diet is an important part of good health for everyone. The kind and amount of food you eat affects the way you feel and how your body works. People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. Allowing yourself to fuel your body with the right nutrients can help improve your ability to fight the common cold or nasty virus that is circulating around. Being properly fueled can help you recover from injury as well. You may not think that proper nutrition helps with mental health, but studies show that it in fact plays a huge role. You could find yourself having more energy, and in better moods. A healthy diet promotes a healthy gut, which communicates with the brain through what is known as the gut-brain axis. Microbes in the gut produce neurotransmitters like serotonin and dopamine, which regulate our mood and emotions, and the gut microbiome has been implicated in mental health outcomes. Studies have even found that healthy diets can help with symptoms of depression and anxiety. Here are 10 small ways you can improve your nutrition.
If you are looking for more information on proper nutrition check out any of the following websites: the American Heart Association, American Cancer Society and the American Diabetes Association.
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