Mindfulness

mindfulnessFinding time during the day for mindfulness is essential to mental growth and well being.

mind·ful·ness

 ˈmīn(d)f(ə)lnəs/

noun

 the quality or state of being conscious or aware of something.

   “their mindfulness of the wider cinematic tradition”

a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

 Something that’s amazing about being mindful is that you can practice it anywhere. The more you practice, the easier it become.
You can practice whenever you have down time at work, school, home, etc. You can practice for one minute or one hour. Any amount of time that you please.
 The best way to be mindful is  to find a comfortable seat and to pay close attention to your senses, your body, feelings and thoughts.
 You can either close your eyes or let them just rest.
Notice how your body feels while you are sitting. Inhale, exhale, and pay attention to your breathing. Let the random thoughts you have come and go.
Before you finish, start paying attention to your senses. What are you smelling, hearing, tasting, seeing?
  •  How and where I practice mindfulness:

I usually practice mindfulness when I’m the only one home or if I’m not doing much at school. Simply whenever I have some quiet time. My family is kind of loud so I usually have to pick a time of day when I’m alone. I just take a seat on the floor usually, sit up straight, and just breath. I only do this for about 5 minutes.

I get stressed out throughout the day, with all the work I have to get done, so this is really helpful. I first actually learned about mindfulness when I was in a therapy group when I was around 16. In the beginning of all of our sessions, we’d all sit in silence and just breath. Afterwards, we would talk about what we observed when being mindful.

Now I try to practice every time I can. This is something you can do even with your kids, children can get a bit riled up so practicing quiet time with them is amazing for bonding!

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” – James Baraz”

 

Why you Should Read for Happiness

reading happiness

“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.”

– Dr. Suess

In middle school, I hated class, so I’d always keep a book under my desk to secretly read. I’d even be reading during lunch. No one would talk to me, when they did they weren’t always nice. Reading was an escape for me, a time to put my self in the narrators shoes and get lost in a book.

Reading has a strong positive effect on people. You can learn so much in such a short period of time. They are different from text books too, text books teach you stuff in the most boring ways possible. When you read a book for entertainment, you never expect to be so captivating in learning. But when you’re done reading, you feel accomplished and refreshed. I’ve been taught a lot of wisdom by many books. When reading you learn more about the world, you learn about others and improve your creativity and imagination.

reading happiness
Fredrick Backman, My favorite author.

My favorite author is Fredik Backman. I’ve read 4 books of his, they are beautiful and they truly teach you a lot. His book “A man called Ove” is about a grumpy old man who on the inside has a big heart. The book slowly progresses as you learn more about Ove and why he is the way he is. You also get to follow along with his neighbors who force themselves on him and treat him with compassion even though he can be so grumpy. It was one of the best books I’ve ever read and it taught me so much about compassion.

There are so much different options for what to read about, you can read fiction or non-fiction, fantasy, romance, or realistic fiction. If you don’t enjoy reading, trust me I guarantee that somewhere there is at least one book you will enjoy. For anyone struggling with any kind of situation or mental illness, I always will suggest reading as an amazing coping strategy.

There is also books relating to mental health that give wonderful advice. Such as The Happiness Animal by Will Jelbert. Which I will link in this article!! You can also find great books relating to mental health through amazons best sellers. I highly recommend checking them out!

Next time you find yourself feeling down and unsure what to do, go to a public library. You can read for free there, and the quiet space there is a bonus. It’s a great place to escape reality for a little while and feel good again. A library card is free as well, you can rent books whenever you please, as long as you bring them back on time!

The overall perks of reading:
– Less stress
– It can be Free!
– Fun!
– Helps you sleep
– Learning new things.
– A fun escape to a whole new world!

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young. “

-Henry Ford

Start reading today, you will find some peace in doing so.

Love,

Rosie

Feel free to leave any feedback or contact me! Thank you so much for reading, I hope you enjoyed!

You can also contact me Here!

Choosing Happiness

choosing happiness

Choosing Happiness. Of course choosing to simply ‘be happy’ isn’t easy, but it’s possible.

Choosing happiness involves making choices throughout your day that effect your mood. You obviously can’t just become happy overnight, but making the right choices will definitely make a difference.

So what choices can you make? I’ll give you some ideas:

Count your blessings:

Always remind yourself of what you have. It will surprise you that knowing what your grateful for, and keeping track of all your blessings, will make a huge impact on your life. So when you are feeling low, think of all the things that you appreciate. Never let the little things bring you down.

Cut out negative relationships, nurture positive ones:

There will always be people who bring you down, but giving yourself the power to ignore those people or cut them out of your life will make huge improvements. The people around us have a huge impact on our mood so also learning how to grow those positive relationships will be beneficial.

Smile:

Science has proven that giving a simple smile can improve your mood. Whenever you look in the mirror, smile at yourself. Tell yourself that you are going to have a good day.

Be patient with yourself:

This can hard, especially if you are so used to having a negative thought pattern. Don’t be hard yourself, give yourself time to relax and remember that things don’t happen overnight. Don’t ever give up on yourself.

Fight your negative thoughts:

I wrote an article here on challenging negative thoughts. Learning how to challenge my negative thoughts helped me complete my goals and improve my personal well being.

Do kind things for others:

Something that always helps me feel better is being selfless. Being kind to others have been proven to make you and others around you happy.

Grow and learn from mistakes:

Don’t dwell on the past and worry about your mistakes. Look at your mistakes as learning experiences instead of beating yourself up over them.

 

Start today and choose positivity. I hope this article was beneficial.

Feel free to comment any feedback or contact me

Much love,

Rosie

What Animals Teach us about Happiness

“The greatness of a nation and its moral progress can be judged by the way its animals are treated.”

-Mahatma Gandhi

animals

I’m an animal lover. I work with animals at a shelter, volunteer my time, rescue and foster. Working with animals (specifically cats) has taught me so much. I’m proud to say that they are my inspiration.,

Over the years, I have met many different cats and dogs (other animals too!. Some from very different backgrounds-

Some abused, some sick, some abandoned, some with special needs, some who have never met a human before, Etc

These guys have taught me many things, but what they really taught me was- To be grateful and happy for everything I have. 

These animals have nothing, they’ve been abandoned, abused, will still perk up when you pet them. They get exited as soon as you open the cage door and they’re ready for love.

It amazes me that some pets, who have had it rough, will still come around to trust you. They are all amazing and individually unique.

I’ve seen cats who were once scared and huddled in the back of the cage and completely scared of people and the world, soon come out to be total love bugs.

I realized that even though that I have the ability to be happy as well, even though I’ve had it rough, just like them. I’ve become so much more grateful than I used to be, so much more nurturing. They are my biggest inspiration. I feel as if it’s a privilege to be able to rescue and help animals, a privilege I’m grateful for.

Love, Rosie

 

Embracing other emotions (Quick Read)

Don’t fixate all your energy on happiness, remember that it’s okay to feel other emotions. Your goal simply can’t be “Be happy all the time” There is nobody who is happy all the time.

There Can’t be happiness without sadness.

Remember, to be able to feel real happiness, you have to feel other emotions. You can’t be truly happy if you bottle all your emotions up.

In life there is going to be a lot of stressful moments and keep feelings inside can take a damaging toll on you. You need to let yourself cry and be angry, be nurturing to yourself. You will feel so much better when you let it all out, it may even help bring some peace to your heart. Find time to relax and just think, recognize those feelings and simply feel.

Give yourself that control

Take control of your feelings, don’t let things get to you. Once you give yourself the power, you will find peace and things will get better.

Love,

Rosie

Feel free to comment and give feedback (this is just a little bit of thoughts)

Follow your Dreams

As a child I was taught not to try anything new, not to be myself, not to takes risks and follow any passion because if I didn’t conform, I was weird. My teachers were the bullies and staff at my school, a dysfunctional household, and a father with anger issues. I followed these teachers and kept my so-called best friends who were cruel and put me down. I was angry frequently, even with my pets at home. So, when I started high school and I finally was starting new, I wanted to rebel, I didn’t want to get work done, and I was pretty much worn out and indifferent.

I wondered why I chose to go to a school that would force me to declare a passion. Everyone at school seemed so set with what they wanted to do with their lives. I felt out of place. I simply didn’t want to try anything different or difficult because I didn’t want to mess up and be judged. At the time I couldn’t care less about where I’d go after high school or what I wanted to do with my life. I just wanted to graduate. Once tenth grade came I started following the better teachers, I stuck with good influences and my advisor. That gave me some ambition to do better, but there was no actual passion or motivation. When it came down to finding an internship I just wanted an easy way out. I thought about dropping out, and even talked to the social worker at my school about how I could do that. Even though I was trying as hard as I could on all academics, I still wanted out.

After my first trimester of tenth grade, I finally had to find an internship for school. I remember how a friend of mine had an internship at an animal shelter, so I decided to look into that. That was when I started my internship volunteering at an non profit animal shelter. Over a period of a few months, I noticed that my mood elevated while there, because these helpless animals were relying on me. A whole new set of doors opened for me from there. Yes, I was learning about animals while I was there, but I was learning about myself. I felt free, I felt happy, I never loved being somewhere as much as I loved being there. Slowly, I remembered my love for animals as a young child, passed down from my mother, so much that I used to picture my adult self becoming a veterinarian.

It was my destiny to work with animals, which I now understand. I never thought I could be so passionate. I became a whole new person. I felt so much more caring towards both animals and people, I realized that every living thing needs love and nurturing. With that realization I have become more compassionate and I have been trying my hardest to be nicer to people. I am very proud of myself, but I still have a lot of room to grow. I plan to continue working with animals for the rest of my life. Now when anyone asks me about how they can find their passion, I tell them to remember their childhood.

Getting Help

getting help

You might feel the same way as I did when I finally started getting help-

Scared, Confused, Unsure,

I was there but finding help was the best decision I have ever made. When you first walk into your therapists office, your heart is beating, you just want to turn around.

If your over 18, it’s easier to find a licensed therapist, theirs websites like goodtherapy.org and Psychology Today.

When you’re under 18, like I was when I was seeking help, it can be much scarier. You have to go through your parents first. Your parents should be understanding, it’s hard, the worst they can say is no, but you have to remain positive regardless. Just like with any goals in life, no matter how difficult it is, the best rule of thumb, is to try until you eventually succeed, and to stay strong.

It may seem generic to give the cliche “just try harder” advice, especially when you’re already seeking emotional support and assistance, but a piece of advice that is more important to be given when it comes to emotional support.

Something to always remember is that your therapist will never judge you. They probably have seen dozens of people in similar situations to you. You are not alone. They want to be there to help you, and if you don’t feel like you’re connecting to you’re connecting with your therapist, they wont be offended if you want to find somebody new. They might actually give you a to referral to someone they know.

Always remember to never loose motivation, keep going, trust me, once you find help, things will get better.

Never give up, love,

Rosie

How to Challenge Negative Thoughts

negative thoughts When I was dealing with depression, one of the hardest parts was all the negative thoughts I had. My thinking would get in the way of my daily life-

“I can’t do it” – “people will judge me” – “There’s no way I can do this, I should jut give up”-

Those were the thoughts I had. I knew something needed to change, but it was easier said than done. So I started with baby steps.

Recognizing your negative thoughts-

When you think a certain way for so long, it becomes almost natural. You start to not notice your thought pattern as often, since it’s just something you’re used to.

Half the battle is being able to start recognizing how you are thinking, so whenever you are feeling down or in a high anxiety/stressful situation, pay attention to the thoughts that come to mind.

Finding ways to replace those negative thoughts-

Once you are able to recognize those negative thoughts, the second half of the battle is learning to combat those thoughts. Whenever I was able to, I pulled out my journal when I was having negative thoughts, and I wrote down why they weren’t true. You don’t have to write these things down, but you still have to try thinking them.

Try to look at what you are thinking in a more rational way. When you tell yourself “I could never do this! I’m so stupid.” try to replace that thought with “I’m not stupid, everyone starts somewhere and I shouldn’t be afraid to ask for help. I can do anything I put my mind too” Once you get into the habit of replacing these thoughts you will notice a difference in how you are thinking.

The fact is- A lot of the thoughts you are having are not true. The only reason why these thoughts have power, is because you give them power. Once you stop letting them have power, you will feel more at peace with yourself.

Everyday, is a new beginning to change you’re life for the better, it’s all about taking the first step!

Love, Rosie

Feel free to comment any feedback or any questions you have for me!

How to deal with mean friends

Growing up, I didn’t have friends,

……and the friends I had weren’t very nice.

I remember in the sixth grade my mom bought me a cute pair of sneakers. Everyone in class was complimenting me on them. My only ‘friend’ then went up to me and told me she didn’t even like my shoes, that they looked ‘Ice cream’. I wanted to tell her that I didn’t like her shoes either, or just stand up for myself in some sort of way, but I said nothing.

I’ve dealt with that ‘friend’ for a long time, she would bully me, hang out with tons of people who would always insult me and tell her to not talk to me, I was only her friend because I had no one else.

I didn’t actually get out of this relationship until we parted our ways when we got to high school. She completely stopped talking to me. I was disappointed that she stopped talking to me. It took me a long time to realize that I never did anything wrong. Since then, I have had trouble making good friends. I never had any real friend throughout my life, I would settle for anything, even crappy friends. When I first started high school, I start smoking and drinking anything I could get my hands on, this was because I made a whole new group of friends who was part of ‘that’ crowd. Toward the end of my freshman year, in april, I made a decision to start taking care of myself, to make better friends, and to be happy. This was the best decision I ever made.

Now if a friend of mine is rude, I know what to do. I have to grown the confidence to stand up for myself. I also realized that being rude back won’t make anything better. The main thing that you can do is communicate how you feel. Ask them why they are treating you that way. Tell them you do not want to be mistreated. Something that is hard to realize is that if they aren’t willing to admit they are doing anything wrong. Or if they don’t try to put any effort to change their actions, that they aren’t real friends. If they truly cared about you they would want to make sure you’re happy, and that they don’t hurt you.

Something to always remember is that YOU come first. Make sure you are happy with the friends you have. You should never let anyone bring you down. It took me a long time to realize this, but it’s better to have no friends, than fake friends. Nobody deserves to be mistreated. Always remember to stand up for yourself. ❤

Thank you for reading!

Top 5 best apps for Mental Health!

Are you looking for an easy and quick way to relieve stress? An app for your phone might actually be exactly what you need! I’ve been trying some apps for mental health and I would like to share some of these with you all!

(BTW, These apps aren’t in a specific order!)

5.Sunshine – Happiness, life and weather

This is a cute app, it especially helps if the weather tends to effect your mood. The app helps you prepare for the day by sending you a cute message in the morning about the weather and how it may effect your mood! It will ask you questions on how the weather is making you feel so it can adjust based on your preferences. The community is also super nice and sends good vibes which you can also send back!

This app is a nice way to make the weather fun, so it doesn’t effect your mood as negatively no longer!7

4. Pacifa – Anxiety, Stress & Depression relief

I used this app a while back when I wasn’t in that great of a place in life. It definitely made an impact. You can use the app to track your mood and thoughts, as well as keep up with healthy habits! Overtime you can look back on your entries you’ve made in the past and see your growth. They also have audio lessons, activities and guided meditation to teach you different techniques to manage your stress, anxiety and depression.

Whenever you are feeling high stress or anxiety, this app is great to pull up on your phone and follow some guided meditation.

3. Headspace: Guided Meditation and Mindfulness

If you ever need help creating some quietness in your day, this app is for you! Headspace has cute little character that will guide you through meditation and mindfulness. They have several different series that you can select from to pick what you need most help with. As time passes you can track your progress and see all the improve you are making!

The best part about this app is that you only need 10 minutes a day to get started!

2. Happify – Activities & Games for Stress & Anxiety

This is one of my favorite apps! They start you off on your journey by asking you questions about your life to help cater the app to your needs. They give you the option to use the app on private mode which lets you play the app without being in the community or you can use it on community mode which lets you share your progress with others and communicate with others. My favorite part is the free play section that help you combat your negative thoughts!

This is a great app, which offers everything you need to make progress and daily activities to keep you on track!

1. Aura: Mindfulness Daily – Stress & Anxiety Relief

This app is similar to pacifa in terms of the layout, but they have a lot more options for meditation. They have guided mediation for even when your in a good mood! Everyday they ask you how you’re doing and suggest different guided activities based on your mood. Sometimes you only need 3 minutes!

You can use this app whenever you need help sleeping and need some quick relaxation!

I hope you guys enjoyed this list of apps, and I hope you guys find these useful you! Thank you very much!