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SOCIAL Media & Mental Health

Step 1: Reduce time online

Step 2: Use an app to track how much time you spend on social media each day.

Step 3: Limit Checks

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While many of us enjoy staying connected on social media, excessive use can fuel feelings of anxiety, depression, isolation, and FOMO. Here’s how to modify your habits and improve your mood.

Step 4: Don’t bring phone to bed

Step 5: Disable Social Media notifications

Step 6: Try removing social media apps on your phone.

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Positive Challenge:

When a Negative thought enters your mind, think three positive ones. Train yourself to flip the script.

When you are aware that the negative thoughts are coming up reframe your thinking. Ask yourself why you might be having these thought? Is it because of something else that’s happened? Is there any way you can look at it from a different perspective?

An example of when I had reframed my thinking is “I’m going to fail my exam today” instead I reframed it to be “I know I am worried about failing this exam, but as long as I try my best, thats all that matters.”

By reframing your negative thoughts, it can really help you yo put things into perspective and change your thinking to a more positive language.

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4 Breathing Exercises to Ground Yourself & Calm Anxiety

4-7-8 Breathing: Exhale through your mouth making s swoosh sound. Close your mouth, quietly inhale through your nose for 4 counts. Hold your breath for 7 counts. Exhale with a whooshing sound for 8 counts. Repeat.

3-4-5 Breathing: Slowly inhale for 3 counts. Hold for 4 counts. Slowly exhale for 5 counts. Repeat.

Box (4×4) Breathing: Slowly inhale for 4 counts. Hold for 4 counts. Slowly exhale for 4 counts. Hold for 4 counts. Repeat.

Breathing while you walk: Breathe in for 5 steps. Breathe out for 5 steps. Repeat for a few rounds and continue for as long as you can. If you find the 5-step count easy then you can up it to 6 or higher.

Here is a picture of my teammates and I doing the breathing while walking exercise at Forest Park.

Mental Health: Things to Remember

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

  • It’s okay to cry
  • Nobody is perfect
  • It’s okay to ask for help
  • You’re not alone
  • Bad days happen
  • It’s okay to make mistakes
  • You Matter!
  • YOU ARE ENOUGH!

Gratitude Affirmation

Do you want to attract more abundance in your life?

Here is a list of daily positive affirmations and quotes about gratitude that will help you start your day off right and remind you of how blessed you really are!

  • I am grateful to be alive.
  • I am grateful for all the blessings I have.
  • I live my life with awareness and gratitude.
  • I choose to be thankful no matter my circumstances.
  • I am thankful for the Universe and all Her abundance.
  • Life gives me abundant blessings to be grateful for.

Quote Reflections

1.) An absence of fear of the feature and of veneration for the past. One who fears the future, who fears failure, limits his activities. Failure is only the opportunity more intelligently to begin again. There is no disgrace in fearing to fail. What is last is useful only as it suggest ways and means for progress.

2.) People who hurt us and violate our peace too easily and probably with extreme frequency. Generally we do not want them in our lives, but running into them is inevitable. They have a knack for confrontation and usually explode without thinking. Their disputes cause us great discomfort and also interfere with our self-image.

Inspirational Quotes

People tend to think of others as insane when in reality its just not the general standard. People tend to not think out side the box. Just because we may not understand how one feels or thinks we depict it as crazy. Crazy is the norm for majority of people. Who’s to say that crazy is not okay? What people feel is how they project. Just because we have the tendency to feel through our soul instead of our mind doesn’t make us or myself included any different.

How to manifest anything you want in 17 seconds

  • Prepare by getting in a good headspace
    • Go for a run, meditate, take a little shower whatever makes you feel positive and no anxiety, do exactly that.
  • Pick your manifestation
    • Pick a thing you want to manifest. Write it down if needed.
  • Think about what you want for 17 seconds
    • Set a timer for 17 seconds and think about what you want to manifest with purist thought and NO Negativity or contradictions.
    • If thinking about how it will not work or some sort of negavtive thought you need to start the timer over.
  • Do it again for 68 seconds in more detail
    • When the 68 seconds are done tell your self “It is done and it is yours.”
<p class="has-text-align-center" value="<amp-fit-text layout="fixed-height" min-font-size="6" max-font-size="72" height="80">Most important let it go it is YOURS!Most important let it go it is YOURS!

Daily Morning Reflection Exercise

  1. Get a cup of coffee or tea (or whatever you use to wake in the morning!).
  2. Find a comfortable, quite place where you can be alone.
  3. If possible, turn off your mobile phone. Try to avoid distractions for a few minutes.
  4. Think of any words, concepts or phrases that are “speaking” to you. Pay attention to them and write down. What do you think it means?
  5. Now think of activities you have planned for today (classes, going to work, working on assignments, time with family and friends ,etc.). How does your reflection and particularly words or phrases that stood out this morning- apply to your time with them? Try to imagine or visualize yourself acting out of your reflection in these situations. How does that feel? What would that look like?
  6. Resolve to do your best to live out your reflection today.
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