Spring cleaning is typically a time of thoroughly cleaning our homes, ridding them of any items you do not want to take into the new season. This may look like reorganizing your closet, deep cleaning, or selling old items. Have you ever considered mentally spring cleaning? Mental spring cleaning is a beneficial way to get a fresh start on regaining control of your overall well-being. This is an opportunity for one to shift and reorganize your thoughts, emotions, and patterns that you find are no longer serving you, and there’s no better time than the springtime!

As you evolve, you may notice negative patterns or bad habits that you have carried with you throughout various seasons of your life and often struggle to figure out how to clear your head. Some of these habits may have positive effects, while others can leave a negative impact on your relationship with yourself and others. When looking to mentally spring clean, it comes with recognizing these habits and acknowledging the ways in which they have played a role in personal development.

Research shows that it can take anywhere between 18 to 254 days to break a habit. But don’t worry! Breaking a habit or reshaping behaviors requires a level of self-compassion, grace, and understanding that you aren’t on any specific timeline. Often times, we begin to compare ourselves and lose sight of our own journeys which can create barriers for us when attempting to break a negative habit. But, it’s not impossible. All you have to do is start!

As you enter the spring season, take some time to consider some habits or patterns that you want to throw away.

3 Habits to Let Go of This Season:

1. Holding on to Past Relationships

Many times, we hold on to relationships that no longer serve us, out of fear of starting over and the history of the relationship. This can be reflective of the difficulty of setting and maintaining healthy boundaries for ourselves, and others, which can hinder our progression and growth. Consider ways in which you would like to reestablish healthy and meaningful relationships by setting expectations and boundaries, as well as reflecting on areas of self-improvement.

2. Being Self-Critical

Have you heard the saying “You’re your own worst critic”? There is no denying it. While being self-reflective and aware can be beneficial to your growth, being excessively critical of yourself can have a negative impact on your mental health. This can increase your chances of anxiety and depression, as well as alter your self-esteem.

Here is a useful resource to further explain the psychology behind self-criticism, and ways it impacts our overall mental health.

 Implementing positive daily affirmations to reframe negative self-talk can be a prominent way to improve your sense of self, and work toward more positive self-talk. This article shares why repeating affirmations is helpful in reprogramming our subconscious and shifting the perspective we may have on our stressors and worldviews.

3. Procrastination

When procrastinating, we tend to push off important tasks and become increasingly stressed due to the overwhelming load of the task. Sometimes, just the thought of a task feels so heavy that we find it difficult to even begin. This can lead to missed deadlines, increased workload, and intensified anxiety rooted in fear of failure. Some helpful tools to reduce the chances of procrastination include setting measurable goals for the day, using timers, eliminating distractions, and rewarding yourself. We all have unique methods that may be beneficial to us in order to achieve tasks and goals. Don’t give up when one method doesn’t work. Continue implementing new ideas until you find the one just for you.

How to Build Healthier Habits this Season

Journaling in the Fresh Air

• Write it out: Choose an outside space to journal and simultaneously soak in Vitamin D. This can boost serotonin levels, which boosts our mood. This can be useful as you release and navigate your thoughts and emotions on paper. Take a few minutes each day to write down what’s on your mind, and let it flow freely without judgment. This can clear mental space, as well as promote a longer attention span.

• Identify mental clutter: Think about the recurring thoughts, worries, or stresses that keep popping up. The more aware you become of these patterns of thoughts, the easier it can become to manage them. Write down these patterns and thoughts and reflect on where you have seen them show up in your interpersonal relationships. This can help you not only take more accountability for your behaviors but also take the front seat in establishing alternative behaviors and reframing negative thoughts.

Fight Against Procrastination

• Set Timers: Set a timer ranging from 5-15 minutes to allow yourself increments of time to complete tasks. This can reduce the chances of feeling overwhelmed and not being inclined to accomplish goals, which then results in less procrastination.

• Create a To Do List: Create a to do list in efforts to organize and prioritize your day-to-day responsibilities. This can be on your phone, or a tangible list that you place on your refrigerator, desk, or any area that is easily accessible. To-do lists are helpful ways to keep up with anything you need to get done, but also a way to decrease the pressure of accomplishing larger tasks, opposed to smaller and minimal ones.  

Declutter Your Social Media

• Limit Anxiety Inducing Content: Remove or unfollow social media platforms that create an algorithm of content that are likely to increase the chances of experiencing anxiety. This can be news outlets, gossip blogs, or content creators whose pages highlight current events and daily alerts regarding disparaging news.

• Fasting: Take a deliberate break from social media for a specific amount of time. To get the most out of fasting, find additional hobbies or activities that can productively fill the time typically dedicated to social media.

Improve Sleep Quality

• Establish Bedtime Routine: Giving yourself an intentional cutoff to begin your bedtime routine can increase discipline and consistency in improving your sleep quality. This routine can include a bubble bath, reading, journaling, or any activity that involves you settling your mind and body.

• Limit Doom Scrolling: Scrolling excessively on our telephones and limit the amount of quality sleep we are able to receive. By limiting the amount of time we spend scrolling before bed, we are training our brains to recognize that we are winding down, and this can also allow us to develop healthier bedtime routines.

Practicing Gratitude

• Create a Weekly Gratitude Ritual: End your week with a form of ritual that involves identifying at least three positive things that occurred during your week. These things can be both personal and career driven but are used to balance potential negative interactions that can distract us from being grateful.

• Celebrate Small Wins: Acknowledge and celebrate your progress, no matter how big or small. This can aid in boosting your self-confidence as well as assist you in measuring your progress and staying present.

Spring is not the only season where mental decluttering can be useful. These tools can be used throughout the year as needed and become daily habits with consistency and persistence. Give yourself a moment to inhale and allow yourself to take the leap to forming better habits. While it can be challenging initially, soon you’ll see the positive impact that spring cleaning provides. Challenge yourself to one week of implementing at least one of the tips provided above. After you’ve done this, increase the number of tips you choose to implement. Eventually, you will find that slowly adding these tools to your regime will become more manageable and a consistent habit.

The post Spring Cleaning for Your Mental Health: 3 Habits to Let Go of This Season appeared first on Ellie Mental Health, PLLP.

If only I was smarter, prettier, stronger, funnier, more successful, braver, or less awkward…

And when you’re rejected in a relationship, the loneliness that comes after can feel unbearable. So how do you pick up the pieces of your broken heart and move onward? In this blog we’ll discuss how you can care for yourself, reflect, reframe your mindset, process your emotions, reaffirm your self-worth, and learn to try again.

Rejection got you down in the dumps? Get matched with your perfect therapist today.

Why Does Rejection Hurt So Much?

Rejection hurts because people – even the most introverted or self-sufficient of us – long for human connection. At our cores, we want to be accepted, cherished, respected, appreciated, and loved. However, the harsh reality is that no one can be accepted by everyone. Even the most successful and popular humans deal with their fair share of scrutiny, criticism, and rejection.

And no, you’re not overly sensitive or weak if you feel like a forgotten avocado that’s been left in the fridge to rot. Rejection can make you feel completely awkward, unlovable, and unworthy. And at the end of it all, even after all the pain rejection has made you feel, you might find that you still long for the acceptance of the person who rejected you.

How Does Relationship Rejection Impact Your Life?

Being rejected by someone you love can make you feel completely awkward, unlovable, and unworthy. It can have a deep, lasting impact on how you view yourself and others. Even after all the pain rejection has made you feel, you might find that you still long for the acceptance of the person who rejected you.Here’s a few of the ways rejection in relationships can cause long-term hurt:

Rejection Can Lower Your Self-Worth

It’s easy to see how rejection can make you feel bad about yourself. If the people you care about want nothing to do with you, then the issue must be you – right?

Wrong. People have many reasons for rejecting someone, and it might have nothing to do with your shortcomings. And sure, you might not have measured up to that individual’s wants or expectations, but their opinion is just that – an opinion.

It’s important to understand that rejection is often more about the rejecter than the rejectee. Sometimes, people who struggle with commitment or are struggling with their own mental health issues will reject others when they feel they are starting to get too close. They may be trying to save themselves from heartbreak. So maybe the time-old saying “it’s not you, it’s me” has more truth to it than you (and the person saying it) might even realize.

Rejection can also lead to a trauma response when triggered. Mood tracking for trauma triggers can be a great way to understand these triggers and how to navigate them.

Rejection Can Cause Anxiety

If rejection has had a deep impact on your mental wellbeing, it stands to reason you’ll want to do whatever you can to avoid feeling that way again. A fear of being rejected can cause anxiety in many areas. You might become more socially anxious and avoid putting yourself out there and making new friends. You may stop giving your opinion, attempting new things, applying for a new job, or doing anything out of your comfort zone because you fear you might make a mistake, make a fool of yourself, displease others, or be rejected once again.

Rejection Can Impact Future Relationships

Past rejection can make you jealous, distrustful, or distant in future relationships. Rejection anxiety can cause you to be constantly on the look out that your partner is showing signs of leaving. You might develop unhealthy attachment patterns.

You might feel very insecure in the relationship and find you change your behaviors, avoid certain conversations, or put your needs last to avoid rejection. And you might feel emotionally dependent on your partner, looking to them to validate your worth and fill your time.

On the other hand, you might feel you become distant and unavailable in future relationships – or you might avoid intimate relationships completely. You might become detached, put up walls, or leave a relationship to avoid being rejected.

Rejection Can Feel a Lot Like Grief

When you’ve been rejected by someone, you’ve lost someone who is important to you and you’ll likely need time to grieve. If you were rejected by a crush or a romantic partner, not only are you likely feeling pretty bad about yourself, but you’re also having to come to terms with the loss of that person from your life. The same is true for rejection from a friend or even a work opportunity – it can be hard to part ways with a dream, goal, or person you hoped for a future with.

Rejection Can Make You Feel Lonely

Rejection can make you feel utterly alone. If you begin to put up walls or think badly of yourself, this can only compound your loneliness. You might withdraw from your loved ones and avoid building close relationships with others. You might feel stuck in your own head and struggle with a tornado of painful thoughts and emotions. You might blame yourself for the rejection and think you’re the defective one, or you might become angry at the world.

How to Cope With Rejection

So what can you do when you’re in the throes of rejection? As you can see, being rejected isn’t just something you can brush off. You can’t just “suck it up” and assume the pain, anxiety, grief, and loneliness will just go away.

No matter what we tell ourselves, everyone wants deep, satisfying relationships – whether that’s with a close friend or a romantic partner. This is why it’s so essential to reflect on the rejection and openly address how it’s made you feel – rather than brush it aside and move on.

Here are some healthy ways you can deal with rejection:

1. Acknowledge Your Feelings

Accept how the rejection has made you feel. Take time to reflect on the situation and accept what happened. Consider journaling, mood tracking, or talking through the situation with someone you trust.

2. Practice Self-Affirmations and Gratitude

Remember the amazing BA that you are. List some of the things you love about yourself – even if it feels weird. Self-affirmations can be statements like “I am a creative and passionate person.” Or “I am a loyal friend.” And take some time to reflect on the things you’re grateful for.

3. Practice Self-Compassion

Sometimes one of the hardest things about being rejected is thinking back on the things you could have done differently. Maybe you said something cringy or didn’t express your emotions in quite the right way. If you’re keeping a track record of everything you shouldn’t have done or could have done better, have some grace and compassion with yourself. No one is perfect, and you can’t expect yourself to be. Learn to forgive yourself and come to peace with your past actions.

4. Focus on Activities you Enjoy

Understand that dealing with rejection is hard and you deserve to show yourself a little extra love during this time. Remember your goals, your passions, and your hobbies. Practice self-care and indulge yourself with your favorite activities. Find therapeutic activities that allow you to express yourself, decompress, and heal. Art, exercise, music, writing, and getting outdoors are all great options.

5. Spend Time With Loved Ones

After being rejected, your first instinct might be to hide away and dwell in a self-made shell of sorrow. However, surrounding yourself with the people you’re closest with can remind you that you’re valued and that you have some amazing people in your circle. You don’t even need to talk about the rejection if you don’t want to – just being in the presence of others who accept and see the best in you can help you remember your worth.

6. Talk About How You’re Feeling

An outside perspective can be valuable in the face of rejection. Living in your own head can be isolating. Getting it out in the open and talking through the situation with someone you can trust can take a huge weight off your shoulders. A therapist can provide valuable insight and help you process the event and work toward healthy attachment and relationship building.

Things to Avoid When Dealing with Rejection

• Obsessing over changing the person’s mind
• Thinking you need to change yourself to be accepted
• Beating yourself down or blame yourself for the outcome
• Overanalyzing the situation
• Withdrawing from loved ones
• Ignoring how you feel and “suck it up”
• Committing to never trying again

Looking for more resources to improve your relationships? Check out our list of 10 relationship books we recommend.

Next Steps: Moving on and Trying Again

So what does life after rejection look like? To pave a healthy path onward, you need to be aware of rejection’s impact on your life and be intentional in moving your healing forward. It’s also important to understand that your response to rejection is tied to other factors – events from your childhood, past trauma, your attachment style, or an existing mental health condition can all affect how severely rejection impacts you.

If you’re struggling to move forward and are struggling with building a strong relationship following a rejection, a therapist can help you identify negative patterns that are holding you back. This can look like individual therapy, where you’ll unpack how you’re feeling one-on-one with a therapist. Or, if you’re currently struggling in a relationship, couples counseling can help you understand how a fear of rejection or other factors is getting in the way of true intimacy and connection.

Ellie Mental Health is here to help you find a therapist that’s just right for you so you can get unstuck, get treatment for mental health issues like depression or anxiety, build emotional resilience, and develop strong relationships built on a foundation of intimacy and trust.

Ready to find a therapist you can vibe with in a city near you? Get started on your healing journey today.

The post How to Deal with Rejection and Loneliness in Relationships appeared first on Ellie Mental Health, PLLP.

Here are Some Tips to Help you When Coming Out:

1. Before coming out, take the time to explore and understand your own sexuality or gender identity. Reflect on your feelings, experiences, and desires, and identify the labels that resonate with you (If you don’t find one, that’s okay too! Labels are only helpful if YOU find them helpful). Understanding and accepting yourself is an essential first step in the coming out process!

Journaling can be a great way to reflect on your gender identity or sexuality if you’re not ready to talk to someone.  Here are some journaling prompts for coming out:

How do I currently perceive my gender identity or sexuality?

• Which labels resonate with me, and what is the reasoning behind them? How do I feel about labels?

What feelings arise when I contemplate my gender or sexuality?

• What emotions do I experience when I think about this aspect of my identity? Is it excitement, fear, relief, or something entirely different?

What past experiences have influenced my understanding of my identity?

• Are there particular memories or moments that have helped clarify my gender or sexual identity? In what ways have these experiences shaped my perspective?

What fears or concerns do I have regarding coming out?

• What are my primary worries about the process of coming out, and what should I do about these worries?

What excites me about the prospect of coming out?

• How might coming out positively affect my life? What transformations do I hope to see following this step?

Who in my life do I trust the most when it comes to sharing my identity, and why?

• Who are the individuals I feel most comfortable confiding in, and what makes them seem like a safe choice? How do I think they’ll respond?

What boundaries do I have regarding sharing my identity?

• What am I willing to share with others, and what aspects of my identity do I wish to keep private?

What support systems can I rely on during this journey?

• Are there specific people, communities, or resources I can turn to for encouragement and guidance?

How do I wish to celebrate and honor my identity, even if I’m not ready to come out?

• In what ways can I embrace and affirm my gender or sexuality privately or with trusted individuals?

What does self-acceptance signify for me?

• How do I define self-acceptance, and what steps can I take to fully embrace myself as I explore my identity?

2. Decide who you want to tell and when you want to tell them. Pick a time and place where you feel safe, comfortable, and supported. We recommend starting with someone that you trust, like a close friend or family member that you know will be accepting and supportive. This can give you the confidence to come out to others.

3. Be prepared for different reactions. Keep in mind that some people may react differently to your coming out, ranging from acceptance and support to confusion or even rejection. While you can’t control how others will react, you can control how you respond. Be patient and give them time to process the information, and be prepared to answer questions or address concerns they may have.

4. When coming out, be open and honest about your feelings and experiences. Use “I” statements to express yourself, such as “I’ve realized for a long time now that I’m [insert sexuality or gender identity],” and explain what this means to you. Remember though—you don’t owe anyone an explanation and it’s totally fine to have responses like: “I haven’t figured that out yet” or “Can we talk about that when I’m more ready?”

5. Be patient with yourself. Coming out is a process, and it’s okay to take things at your own pace. Self acceptance is an essential part of the coming out journey. 6. Seek out support by surround yourself with other members of the LGBTQIA+ community who can offer you guidance and encouragement. This is crucial!

Consider joining a support group or seeking therapy if you need additional support in navigating your coming out journey.

Find an LGBTQIA+ affirming therapist here.

7. Do your research. Make sure you’re familiar with your legal rights as someone who identifies as LGBTQIA+. This is especially important if you’re in an area where discrimination against sexual orientation or gender identity is a problem.

We also acknowledge that some LGBTQIA+ folks will never be able to come out due to a lack of safety and security within their community, and that is understandable. We can all continue to be allies and continue to create a more welcoming community so this becomes less common.

Setting boundaries with others

When coming out, it’s common for people to have questions about your identity, experiences, or the LGBTQIA+ community in general. While it’s natural for others to be curious, it’s important to remember that you are not obligated to answer anything that makes you uncomfortable. Setting boundaries is a crucial part of the process. You can politely decline to answer certain questions by saying something like, “I’m still figuring that out,” or “I’d prefer not to discuss that right now.” It’s also okay to ask for time and space, or to revisit the conversation when you feel more prepared. Sharing your truth doesn’t mean you have to explain every aspect of your identity—your comfort and well-being should always come first.

Final Thoughts

Coming out is a significant milestone, but it’s only one part of your broader journey of self-discovery and acceptance. While the process can be daunting, it’s also an opportunity to live more authentically and find communities that support and celebrate who you are. It’s important to move at your own pace and prioritize your well-being throughout. You are not alone in this process, and whether or not you choose to come out, there is a vibrant, supportive community ready to embrace you as you are. Remember, you are valid and deserving of love, acceptance, and happiness.

You are not alone, and there is a supportive community ready to embrace and celebrate you for who you are here at Ellie.

The post 7 Tips for Coming Out from Our Therapists appeared first on Ellie Mental Health, PLLP.

What is a ‘Therapy Hangover?’

Ever felt a little zapped after an intense therapy session? That’s what some people might call a “therapy hangover”. It’s when you’ve dug deep, unearthed emotions and tackled some tough stuff. It can leave you feeling a bit drained, a bit raw. Sometimes it’s a part of the healing journey. You’re not alone, and it’s okay to take some time to regroup. Follow these steps for processing through the ‘hangover,’ taking care of yourself, and reaching out for support if you need it.

1. Capture Your Session Into Words

After your session, take a moment to digest the conversation. This could mean noting down the highlights, the emotions that bubbled up, or the insights that struck a chord. Consider how these reflections echo in your daily life or ongoing struggles. Keeping a journal can be a game-changer—it helps you crystallize your thoughts and trace your emotional journey.

Journaling Ideas for After Therapy

Here are ten journal prompts to encourage reflection after a therapy session:

1. What emotions did I experience during my session, and how did they manifest in my body?

2. What were my “aha” moments and why do those matter?

3. How did I respond to any challenges discussed in therapy, and what does that reveal about my coping strategies?

4. What are the actionable steps I’ve identified and how can I put them into motion this week?

5. Did anything during the session trigger a strong reaction? What was it, and what might it indicate about my feelings or beliefs?

6. How do I feel about the progress I’ve made so far in therapy, and what areas still feel challenging?

7. What support systems can I lean on to help me navigate the feelings or changes that came up today?

8. How can I practice self-compassion based on what I learned in today’s session?

9. What past experiences did I reflect on during our discussion, and how do they influence my current behavior or mindset?

10. In what ways can I celebrate or acknowledge the effort I’m putting into my therapeutic journey?

2. Practice Self-Care

Therapy can stir up a whirlwind of emotions, so it’s crucial to indulge in self-care. Engage in activities that soothe you, whether it’s a peaceful walk, a meditation session, or immersing yourself in a hobby you love. Making self-care a priority ensures you process your emotions healthily and shields you from any discomfort that might follow.

Here are Five Self-Care Ideas for After a Therapy Session:

1. Take a Nature Walk: Spend time outdoors to clear your mind and connect with nature. 

2. Create Art: Engage in a creative activity like painting, drawing, or crafting to express your emotions.

3. Practice Mindfulness: Try meditation or deep-breathing exercises to ground yourself and process feelings.

4. Cook a Comfort Meal: Prepare a nourishing meal that you love, focusing on the process as a form of self-care. I personally love to listen to music while I cooko or create.

5. Relax with a Book or Show: Enjoy a good book or watch a favorite show to distract and unwind after your session.

3. Integrate Insights Into Daily Life

Consider how the insights gained during your session can be applied in your everyday life. This might involve setting small, actionable goals based on what you discussed. For instance, if you talked about boundaries, think about ways to establish them in your relationships. By actively applying what you learn in therapy, you create a bridge between the session and your daily experiences, reinforcing positive change.

4. Reach Out for Support

After a therapy session, it can be helpful to connect with supportive friends or family members. Sharing your experiences can lend validation and boost your morale.

When sharing about a recent therapy session with a partner or close friend, focus on the key themes or insights that have come up, highlighting how they impacted you emotionally. You might share any breakthroughs or realizations that shifted your viewpoint on an issue, as well as any feelings of vulnerability that surfaced. It can also be helpful to talk about your goals moving forward and how their support might assist you in that process. By being open about your experiences, you invite them to understand your journey better and strengthen your relationship through shared vulnerability.

However, remember to respect your own comfort level and only share what feels right. If certain topics feel too raw to share, it’s okay to keep your conversation light or focus on general feelings rather than specific details. (Plus, talking about your experience in therapy actually helps to destigmatize the idea of others seeking help too!)

Final Thoughts

The work you do in therapy doesn’t end when you leave your therapist’s office. By reflecting on your session, practicing self-care, integrating insights, and reaching out for support, you can supercharge the therapeutic process and nurture lasting change. Recognize that these moments might be opportunities for growth, and remember that each step you take is part of your journey toward healing and self-discovery.

The post How to Get the Most Out of Therapy: 4 Things to Do After a Session appeared first on Ellie Mental Health, PLLP.

If you struggle to love yourself, you’re not alone. You know yourself more intimately than you’ll ever know anyone else — which means you are hyperaware of your every flaw, every passing thought, and every wrong thing you’ve done. 

If you’re tired of being your own worst enemy and are ready to feel happy living in your skin, we’re here to share a few secrets about what that journey looks like. 

You don’t need to walk this path alone – we’re here to help. Get matched with a therapist near you today. 

What Does Self-Love Mean?

Self-love is all about valuing yourself, taking care of yourself, and doing what makes you feel happy and whole. According to the American Psychological Association, it involves contentment and as a therapist, I believe that means accepting who you are—flaws and all—and treating yourself with the same kindness and respect you’d show a good friend.

When we talk about learning to love ourselves, we often imagine it’s a lot like falling in love for the first time. In one magical moment, you’ll break free from self-hate and people-pleasing tendencies and arise from the ashes as a more enlightened, blissful version of yourself. 

However, loving yourself is more like a long hike that requires a whole lot of perseverance and grace along the way. It means facing your demons head-on and doing the hard work of processing the hard things that have happened in your life. It means breaking down the lies you’ve been telling yourself for years and making difficult decisions about what and who you decide to keep in your life. And most importantly, it’s a journey we take every day for the rest of our lives. 

Loving yourself is hard and honestly kind of scary. Sometimes it’s easier to just fall back into patterns of self-destruction and to continue vying for other people’s approval. But if you’re reading this, it’s safe to say that you’re done settling and are ready to give yourself the love and care you need. 

Why is Self-Love Important?

When we practice self-love, we recognize our worth and treat ourselves with the kindness, respect, and care we deserve (because YES, you deserve it!).

Self-love is important because it:

• Establishes the foundation for having a relationship with yourself
• Encourages emotional resilience
• Improves self-confidence and self-esteem
• Supports a positive mental health outlook

Lack of Self-Love Symptoms

We all struggle with this sometimes– some of us more than others. What does it look like to be lacking in the self love department? 

Having a lack of self-love can cause:

• A negative self-image
• Low self-esteem
• A lack of confidence
• Harmful self-talk
• Fear and avoidance
• Negative outlook on the future
• Doubt in your abilities

How Do You Learn to Love Yourself? 8 Tips to Practice Self-Love

The journey of learning to love yourself is a rewarding one. It can be so draining to always feel like you need to put on a show and be the “best” version of yourself. However, by discovering your authentic self and coming to accept and love the true person that you are, you’ll finally be free to live life on your terms and can feel at peace in your mind. Here are a few tips for how you can love yourself better. 

1. Forgive Yourself and Let Go of Shame
2. Practice Self-Acceptance and Gratitude
3. Take Care of Your Physical and Mental Health
4. Avoid Comparing Yourself to Others
5. Recognize and Validate Your Feelings
6. Avoid Perfection
7. Set Personal Boundaries
8. Keep Good Company

1. Forgiving Yourself and Releasing Shame 

Chances are you’ve done some things in your life you’re not proud of. People are capable of doing really messed-up things, and you’re no exception. If you’ve hurt someone you’re close to or are ashamed of something that happened in the past, you might carry a heavy load of shame and guilt with you. This deep shame can lead to low self-esteem, depression, self-hate, and self-destructive behavior. 

Feeling guilty for something you’ve done wrong is a normal, healthy reaction. It’s important that you recognize that you’ve done something wrong, and the uncomfortable feeling of guilt can lead you to repair the situation and avoid the same hurtful actions in the future. Shame, on the other hand, involves how you perceive yourself. Rather than thinking “I did something bad” you might tell yourself. “I am bad.” 

Forgiving yourself doesn’t mean that you’re letting yourself off the hook. It’s the exact opposite. Rather than ruminating over what happened, trying to justify your actions, or living in shame, you’re choosing to take responsibility for the action and accept that what you did was wrong. From here, you can express remorse, make amends, learn from the mistake, and strive to do better. 

2. Practice Self-Acceptance and Gratitude

Self-acceptance and gratitude are both powerful practices that can have a big effect on our mental health and relationships. As a therapist, here are ways I recommend practices these skills: 

1. Recognize and let go of things that aren’t within your control. I know, easier said than done… but acceptance doesn’t mean you agree with or like the situation; it simply means you recognize reality as it is. Redirect your energy toward actions within your control. 
2. Treat yourself with the same compassion you’d show a close friend. Self-kindness means forgiving yourself for mistakes, prioritizing self-care, and allowing yourself to rest and recharge. Remember, you’re a work in progress, and that’s okay.
3. Take time each day to reflect on the good things, big or small—like close relationships, a warm cup of coffee, good health, or a captivating TV show. Keeping a gratitude journal can help you make this a regular habit.

3. Take Care of Your Physical and Mental Health

Taking care of your physical and mental health is essential not just for feeling good day-to-day, but also for nurturing self-love. When you prioritize your well-being, you’re telling yourself that you matter and deserve to feel your best. This might look like getting regular exercise, eating well, practicing good sleep habits, practicing mindfulness and gratitude, or going to therapy when you need a little extra support.

Self-love can be about creating a lifestyle that supports your well-being and strengthens your relationship with yourself. When you prioritize these physical and mental needs you’re showing yourself that you deserve to feel strong, healthy, and cared for (after all, you’re human – you’ve got to pay attention to this stuff!).

4. Avoid  Comparing Yourself to Others

It’s our natural tendency to compare ourselves to others. We often evaluate the people we interact with or see on social media to define ourselves and assign ourselves value. Constantly comparing yourself to others is only going to make you feel worse– and magnify any feelings of inadequacy and stress.

1. Reflect on your own strengths

A “homework” task I often give clients in therapy is to come up with 101 achievements or strengths. I think it’s a powerful tool for people to reflect on what they’re proud of and acknowledge that they’re pretty amazing. 

2. Celebrate others

Instead of viewing others’ successes as a threat, learn to genuinely celebrate them. We can’t live life only focused on ourselves or jealous of others. Celebrating others’ successes fosters a positive mindset and encourages feelings of gratitude, both for what you have and for the people around you. Remember, their accomplishments don’t take away from your own potential or worth—they can inspire you instead.

3. Watch your social media intake

Social media can sometimes feel like a parade of bragging and it can easily make us feel bad about ourselves. Our brain knows that social media is not the full picture and is more like a highlights reel, but that’s hard to remember. To avoid the trap of comparison, limit your time spent on social media (maybe even take a digital detox) and follow accounts that uplift and inspire rather than drag you down.

5. Recognize and Validate Your Feelings

Recognizing and acknowledging your feelings is key to understanding yourself better. Start by simply checking in with how you’re feeling throughout the day—whether it’s happiness, anxiety, or frustration. It’s important to allow yourself to feel whatever comes up without judging it; emotions aren’t good or bad, they just are. Take a moment to dig a little deeper and figure out what’s really behind the feeling: is it frustration, fear, or something else? And try to reflect on where those feelings are coming from—did something trigger them, or are they linked to a past experience? When you take the time to really tune in to your emotions, it helps you manage them better and respond in a way that’s more in tune with what you actually need.

Keep in mind that being in tune with your emotions and modeling healthy coping is also key for teaching kids how to manage their emotions!

6. Avoid Perfection

Embracing imperfection is key to building a healthier relationship with yourself and the world around you. Perfectionism is often a form of masking, especially for those who struggle with anxiety, low self-esteem, ADHD, or underlying mental health issues. This is often because we’re trying to hide our imperfections, vulnerabilities, or fears. Here are some tips for getting out of that perfectionism loop: 

1. Set realistic goals (are you expecting too much out of yourself?)
2. Start viewing failures as steps or opportunities for improvement
3. Accept that no one is perfect (cut to the Hannah Montana song) and that everyone makes mistakes
4. Stop dwelling or ruminating on the negative– think about what went well and what the positives could be
5. Practice self compassion. You are awesome just the way you are.

To love and accept yourself as the flawed, imperfect person that you are, it takes realizing that your worth lies in more than what you can achieve and that happiness isn’t unlocked by not making mistakes.

7. Set Personal Boundaries

Setting personal boundaries is essential for maintaining your well-being and ensuring that your relationships remain healthy and respectful. By practicing saying no, prioritizing self-care, defining your priorities, and communicating effectively, you create a foundation for relationships that honor your needs and limits. Remember, relationship boundaries are not about building walls; they are about establishing a safe, supportive space where both you and the people in your life can thrive.

8. Keep Good Company

The people we hang out with really affect how we feel and how we grow. Positive, healthy relationships can lift our spirits, motivate us to be better, and give us the support we need when things get tough. On the flip side, toxic or negative relationships can suck our energy and hold us back from becoming the best version of ourselves.  

Think about it: If your friends and family members are constantly judging others, putting you down, or flaunting their accomplishments, you might struggle to maintain the progress you’ve made. 

Loving yourself might look like cutting out toxic people from your life. This isn’t an easy step in your journey, but it’s a necessary one. If you keep getting hurt because there are people in your life who consistently treat you poorly, you to evaluate if those people should still have a part in your life. Additionally, it’s important that you learn it’s okay to say no to people and that you don’t need to wear yourself thin trying to please others.

For more information on mental health and toxic friendships, check out our other blog.

Therapeutic Support for Your Self-Care Journey

If you get stuck in your self-love journey, connecting with a therapist can help. At Ellie, we think that underneath all the layers, you – and we mean the real, authentic you—are pretty freaking awesome. At Ellie Mental Health, we want you to feel cared about, safe, and accepted. We get that loving yourself is hard, and how you feel and think about yourself is closely connected to your mental wellness. That’s why we’re here. We’ll walk through the muck with you and help you discover a life you love.  

Are you ready to break free and fall in love with your authentic self? Get matched with a therapist near you today. 

The post Learning to Love Yourself: 8 Self-Love Tips appeared first on Ellie Mental Health, PLLP.

So how can you practice more healthy emotional reactivity and emotion regulation? The first step is becoming more aware. Whether you’re looking to combat stress or manage a mental health condition, like depression or anxiety, mood tracking can help you become better attuned to your moods and how your emotions impact your behavior. 

Goals of Mood Tracking

One of the main goals of mood tracking is to help you track factors that affect your mood and potentially identify mental health triggers. If you experience an intense emotional response or trauma episode and don’t know why, you won’t be able to manage that reaction in the future. However, if you know what event, person, or situation caused the episode, you can discuss this with your therapist and develop a plan on how to better cope with that situation. 

Looking for a mental health partner who can help you better navigate difficult emotions? Reach out to Ellie Mental Health today.

Common Emotional Triggers

Getting a handle on emotional triggers is a big part of building self-awareness and managing your emotions. Triggers can be certain words, experiences, or situations that stir up intense feelings, often because they’re connected to past experiences or unresolved issues. When you can recognize your triggers, it becomes easier to manage your reactions and strengthen your relationships. Here are some common emotional triggers that many of us face:

• Feeling betrayed, or unwanted
• Feeling rejected or loneliness in a relationship
• Feeling as though you’re being treated unfairly
• Having your beliefs challenged
• Feelings of low self-esteem or insecurity
• Feeling frustrated or irritable
• Feeling as though you’ve done something wrong
• Being unfairly criticized or judged

Physical Symptoms of Emotional Triggers

When emotional triggers hit, they don’t just affect your thoughts—they often show up in your body, too. Physical symptoms can be the first sign that something has activated a strong emotional response, even before you’re fully aware of it. Learning to recognize these physical cues can help you pause and address the trigger before it takes over. Some common physical symptoms of emotional triggers include:

• Nervousness, anxiety, or worry
• Inability to focus or concentrate
• Sweating
• Stomach upset
• Racing heart
• Tremors
• Hyperventilating

The Benefits of Tracking Your Mood 

A mood tracker helps you identify patterns in your mood and factors that affect your emotions. You may start mood tracking to better understand your emotions or to target unwanted behaviors or coping methods. You may have been asked by your therapist to start tracking moods so that they can better understand your mental health and refine your treatment plan. Here are some of the benefits of mood tracking: 

• You can keep track of how you’re feeling throughout the day and note trends in how your mood fluctuates throughout the day. 
• You can identify both emotional and external triggers that cause a mental health episode. 
• You can take note of certain behaviors, thoughts, or coping mechanisms you use when you feel a certain way. 
• You can learn how your lifestyle, diet, sleep patterns, and activity levels affect your mood. 
• You can begin to predict when certain situations will lead to negative emotions and develop healthy coping mechanisms for handling them. 
• You can use a mood tracker to judge if mental health treatments, such as talk therapy, EMDR, or mental health medications, are effectively stabilizing your mood. 
• You can become more attuned to what factors worsen or benefit your mental health and know when to reach out for help. 

Mood Tracker Options

There are several options you can consider for tracking your mood depending on your lifestyle, habits, and preferences. The most important factor is that you choose a mood tracking method that is easy for you to remember and comprehensive enough for your needs. These are just a few of the most popular types of mood trackers. 

Mood Tracker Apps 

If you like to keep track of your daily routine digitally, mood tracker apps can easily fit into your workflow. Smartphone apps that track your mood are a good choice if you live a busy lifestyle and are constantly on the go. Many people have their phones with them throughout the day, and phone notifications can be helpful reminders that it’s time to jot down how you’re feeling. 

There are many different mood tracker apps out there to choose from, so take time to experiment with a few and find one that you find the easiest to you. You should consider the following features when picking a mood tracker app: 

• Affordability: Mood tracker apps may be free, have a one-time fee, or require a membership. 
• Complexity: Do you want a simple, easy-to-use app with a minimal design? Or do you want an app that has many features you can use? 
• Purpose: Some mood trackers are designed to complement your self-care routine or reduce stress. Others are more popular with therapists and are used to help you track triggers for specific mental health conditions, such as bipolar disorder, depression, or PTSD. 
• Shareability: If your therapist asked you to start mood tracking, you need to pick an app that makes it easy to see and share your results. Some apps will generate reports that you can easily take with you to your next therapy session. 
• Multi-Purpose: Are you into daily routine apps? Do you use phone apps to track your sleep, health habits, and diet? If so, you might want to choose an app that allows you to track other activities in addition to your mood.  

Mood Tracking Journal

Mood journaling can be a good mood tracker option if you prefer to spend less time on your phone or already journal regularly. You can purchase a mood journal that is designed for this very purpose, or you can start with a blank slate and log your mood the way you prefer. Using a daily planner can make it easier to keep track of the time and date. Many people also enjoy bullet journal mood tracking, which is a more visual way to track your mood on paper. 

Writing in a journal by hand taps into parts of the brain that help with memory and learning in ways typing just can’t. Handwriting takes a little more time and focus, which means you’re thinking things through more deeply. All of this makes it easier to remember what you’ve written and creates a more thoughtful, personal experience than typing on a screen.

As you journal, try to stay focused on the way you are feeling. Rather than give an account of your day, strive to identify the emotion you’re feeling and why. Here are a couple of questions you can ask to guide the journal session:

• What is the name of the emotion you’re feeling? 
• Did you notice a shift in your emotions? 
• What do you think caused the emotion? 
• What was happening around you when you felt the emotion? 
• What were you thinking when you felt the emotion?
• How did you act or respond to the emotion? 
• What this response appropriate for the situation? 

Mood Chart

A mood chart is a visual tool for tracking your emotions. Classic mood charts are filled out daily and used to track your mood patterns over the course of a year. It features a grid where the top boxes are labeled by month and the left-hand side is numbered 1 to 31 for each day of the month. A color code is used to assign emotions a color. For each day, you need to choose the color that best represents how you felt that day and color in the corresponding box on the chart. 

Mood charts come in different shapes and sizes. For example, you might see mood charts that are round or that are broken up by the hour, week, or month. Mood charts for helping kids cope with difficult emotions may use include emojis or faces to represent what different emotions look like.  

Ready to get started? Try our 30 day journaling challenge today!

Tips for Staying Consistent With Mood Tracking

If you’ve started mood tracking, you might feel excited or motivated to log your emotions for the first days but find you struggle to consistently track every day. These tips can help you get the most benefit out of mood tracking and stay consistent with your chosen tracking method. 

Set Notifications

As you start following the motions of your day, it’s easy to resort to your normal behaviors and forget to track your emotions. If you have a mood tracker app, it can help to allow notifications. This reminder can make a difference in your mood tracking success. If you use a mood journal or chart, set alarms to alert you when it’s time to reflect. 

Log Your Emotions at Specific Intervals

Start mood tracking at specific times of the day to help make this new habit part of your routine. For example, you could always track at breakfast, after you get off work, and when you are ready to sleep. 

Track the Full Spectrum of Emotions

Don’t just track how you’re feeling when something goes wrong or you’re feeling negative emotions. Make sure to note times you’re feeling excited or at peace. Identifying the things that make you happy can help you choose healthy coping methods. 

Make Tracking Fun

A basic mood chart can begin to feel like a chore to fill out. To shake things up, try a mood tracker that uses a unique shape, like a mandala or a plant. Every time you fill it out you get to add a new square of color to the picture, making tracking enjoyable and rewarding. 

Take Time to Reflect and Write

Try to go a little bit deeper than just tracking how you’re feeling. If you can, take the time to write a couple of sentences about your mood, triggers, and reactions. This can provide valuable insight into your mental health and makes mood tracking a more meaningful and therapeutic activity. 

Once you get into the habit of mood tracking and successfully compile a log, take time to understand the results. Your therapist can also help you interpret your mood chart and teach you how you can use it in your daily life. 

A mood tracker is a very useful tool for people with mental health conditions. By logging your emotions and what might have caused them, you can identify specific things that trigger your depression, anxiety, PTSD, or other condition. You can also identify how your emotions affect your behavior and better eliminate unwanted behaviors. 

Struggling with regulating your emotions? The team at Ellie Mental Health can help. Get matched with a therapist near you today!

The post How to Identify Emotional Triggers with Mood Tracking appeared first on Ellie Mental Health, PLLP.

Does your child need professional support in improving their self-esteem and building confidence? Find an Ellie location near you and get matched with a therapist that can help.

Positive Affirmations for Children

Positive affirmations are powerful statements about positive qualities that help children learn to replace negative thoughts or self-doubt with confidence and optimism. Parents, teachers, or caregivers can help children repeat these positive statements daily to combat self-esteem issues and build the child’s confidence.

When children get in trouble for bad behavior or struggle to perform as well as they’d like to in school or other activities, they might start to think or verbalize thoughts like:

• I’ll never get good grades because I’m just not smart enough.
• I never listen. I’m just a bad kid.
• I wish I could be as good as my sister at sports. She’s always better than me.
• I hate how my eyes look. I’m so ugly.
• If I mess up this art project, it will look horrible and my teacher will be upset with me.

These negative thoughts can become self-fulfilling prophecies, causing children to self-sabotage, stop putting effort into activities they think they’ll fail at, or stop trying new things altogether. These negative self-perceptions can also contribute to mental health conditions, such as depression and anxiety in children.

Positive self-talk is an intentional and effective way to foster greater self-esteem and change a child’s thoughts and beliefs about themselves – which, in turn, will transform their actions as well.

Positive affirmations are usually spoken or written in the present tense, such as:

• I am smart, and I can learn new things every day.
• I am kind and caring, and my actions make a difference.
• I am unique and special, and that’s amazing!
• I am brave and can try things even if they’re hard at first.
• I am loved by family and friends just the way I am.
• I am capable of trying my best and achieving great things.
• I am a good friend, and I treat others with respect and kindness.
• I am creative and have a great imagination.
• I am enough. I believe in myself and my abilities.

You can establish a routine with children to practice saying positive affirmations or encourage them as a coping activity when they’re feeling down or disappointed. To help make the process more fun and memorable for children, you can try the following activities:  

• Affirmation mirror: Have the child stand in front of the mirror and repeat positive affirmations about themselves.
• Affirmation bracelets: Create bead bracelets with your child that have a positive statement or word on it.
• Affirmation jar: Have your child write a positive saying on a piece of paper every morning and put it in a jar.
• Affirmation artwork: Incorporate positive affirmations into a drawing, painting, or other art piece.
• Affirmation sticky notes: Have a wall or board where the child can place and view positive affirmations.

Role-Playing Activities for Self-Esteem

Role-playing is an interactive and imaginative activity that can help children to explore and practice social and emotional skills, express themselves, build self-assuredness, and develop a deeper understanding of themselves and others. Here are some role-playing activities that are focused on building self-esteem:

• Empowerment Scenarios: Create scenarios where the child takes on empowered roles, such as a superhero, a brave explorer, or a confident leader. Encourage them to embody these characters and face challenges with courage and determination.
• Handling Conflict: Role-play situations involving conflicts or difficult interactions. Guide the child in using assertive communication and problem-solving skills to resolve conflicts positively. This can help them feel more confident in handling real-life conflicts.
• Expressing Emotions: Create scenarios where the child can freely express a range of emotions, such as joy, anger, or fear — or create self-esteem worksheets. This helps them develop emotional intelligence and feel more comfortable with their emotions.
• Asserting Boundaries: Role-play situations where the child needs to set boundaries with peers or adults. This activity can empower them to stand up for themselves and their needs.
• Public Speaking: Encourage older children to role-play giving a presentation or speech on a topic they are passionate about. This can boost their confidence in public speaking and self-expression.
• Solving Everyday Problems: Role-play everyday scenarios, such as getting lost in a new place, learning a new skill, or making a difficult decision. This helps the child develop problem-solving skills and feel more capable in challenging situations.
• Cultural Understanding: Role-play scenarios involving interactions with individuals from different cultures or backgrounds. This can foster empathy and open-mindedness, enhancing the child’s sense of acceptance and self-awareness.

For parents or adults facilitating these role-playing activities, set the scene for the kids and let their imagination take the lead. Some children might feel shy or have difficulty with the activity at first, but make sure to provide positive reinforcement and encouragement throughout the process. Acknowledge the child’s efforts and creative thinking, reinforcing their strengths and unique qualities.

Age-Appropriate Chores and Tasks

When children contribute to household responsibilities, they develop a sense of competence, responsibility, and accomplishment. However, it’s important that adults consider the child’s age, physical abilities, and cognitive development when choosing chores and tasks to assign to their child.

Additionally, it’s likely that children will resist these new tasks at first, especially younger children who can be easily overwhelmed by seemingly simple tasks. Rather than yell or resort to disciplinary action when children are first learning these skills, adults should remain patient, understand their child might need guidance, and use positive reinforcement and encouragement to help foster confidence and self-esteem.

Here is a general guide to age-appropriate chores for children:

Preschoolers (Ages 2-4)

• Putting away toys and books after playtime
• Helping set the table for meals
• Assisting in feeding pets with adult supervision
• Wiping up spills with a cloth or paper towel
• Throwing away trash in designated bins
• Watering plants (with assistance)

Early Elementary (Ages 5-7)

• Making their bed in the morning
• Sorting laundry into dark and light colors
• Cleaning their play area and organizing toys
• Assisting with simple meal prep, like washing vegetables or stirring ingredients
• Helping with pet care tasks, such as feeding, watering, and clean-up

Late Elementary (Ages 8-10)

• Making their bed and tidying their bedroom regularly
• Folding and putting away their clothes
• Vacuuming or sweeping floors with supervision
• Helping prepare simple meals or snacks with guidance
• Taking out the trash and recycling
• Assisting with yard work, like raking leaves or weeding (light tasks)

Preteens (Ages 11-12)

• Cleaning their room and organizing belongings
• Doing laundry (with guidance for settings and detergent)
• Assisting with cooking meals under supervision
• Washing dishes and loading/unloading the dishwasher
• Taking care of pets (feeding, walking, grooming)
• Assisting with grocery shopping and creating lists

Team Sports and Exercise for Confidence Building

Engaging in physical activity not only has amazing benefits for your child’s health, but it also contributes to emotional well-being and self-confidence. However, how parents approach sports performance is critical. Overemphasizing performance or focusing solely on winning can have a harmful effect on children’s esteem. Rather, adults should encourage children to find activities they love, be supportive, emphasize effort and improvement, and create an inclusive environment for kids of all skill levels.

There are many benefits of encouraging kids to participate in sports and exercise including:

• Skill development and mastery: Sports give children an opportunity to practice and master various skills. As they improve and have fun in the process, they gain a sense of accomplishment and build self-confidence in other areas of their life.
• Teamwork and social skills: Many sports involve teamwork and cooperation, teaching children to work together, communicate effectively, and support their teammates.
• Body image and self-acceptance: Sports and exercise help children learn to appreciate their bodies for their capabilities and strengths rather than focusing solely on appearance.
• Stress relief and mood boost: Regular exercise is a natural stress reliever and releases endorphins, helping children to manage negative emotions and improve their overall well-being.
• Resilience and coping skills: The reality is that no one wins every game or is successful from the get-go. Through sports, children face setbacks and learn to bounce back from defeats.  

Goals-Setting Activities for Kids

Empowering children to set meaningful goals and create visions for their future is a valuable skill that fosters personal growth and self-confidence. As caregivers and educators, adults play a crucial role in guiding children through this process, helping them to discover their passions, talents, and aspirations. Here are a few tips to help kids set and track their future goals and visions:

• Teach kids about SMART goals: SMART Goals are objectives that are Specific, Measurable, Achievable, Relevant, and Time-bound. Using this method ensures your child is setting realistic and achievable goals.
• Foster a growth mindset: Teach children that setting goals is not about being perfect from the start. It’s about making progress, putting in effort, and learning from failures.
• Create a vision board: Help children identify their goals and aspirations for the future with a vision board. Use pictures, drawings, and words that represent what they are working for, and hang them up in their room as a constant reminder of their dreams and what motivates them to take action.

Daily Activities to Cultivate Gratitude in Kids

Intentionally incorporating gratitude into your child’s daily routine can help them to have a more positive outlook toward life, learn contentment, stop comparing, and help counteract negative thoughts or perceptions. There are several activities parents and teachers can facilitate to help children practice thankfulness every day:

• Gratitude journal: Encourage children to keep a gratitude journal where they write down things they are thankful for every day in the morning or before going to bed at night.
• Thank you cards: Have kids create thank you cards for people who have done something kind for them or made a difference in their lives. This activity teaches them to express appreciation and reflect on people they’re thankful for.
• Gratitude circle: Gather your family or a group of children in a class setting to form a gratitude circle. Each person takes a turn sharing something they are thankful for. You can also make this a routine before eating meals or driving to school in the morning.
• Gratitude jar: Set up a gratitude jar in the house. Encourage kids to write down things they are thankful for throughout the day and take time each week or month to read through the notes together.

Facilitating and Encouraging Acts of Kindness

Being generous and treating others with kindness help children to develop a sense of purpose and personal satisfaction – in addition to having a positive impact on the lives of others. Random acts of kindness help children to become more altruistic, empathize with others, build social skills, feel gratitude, and become more connected to their community. Children will learn that being kind to others feels good and that it can be rewarding to make others happy.

Some acts of kindness children can engage in (with help) include:

• Complimenting a friend or family member for their accomplishments
• Helping clean up a public area, such as a park, school, or neighborhood
• Organizing a small fundraiser to support a charitable cause
• Sharing or donating toys, books, or clothes to children in need
• Serving at a food pantry, animal shelter, or other volunteer organization
• Making something for a friend or family member who may be feeling down
• Helping with chores or tasks at home without being asked

Building Emotional Awareness and Well-being in Children

Many children struggle to understand and manage their self-image and emotions. If a child is often overwhelmed by their feelings, they may start to believe they are inherently bad, especially if they are often reacted to harshly when they express their emotions poorly.

Teaching kids to understand and cope with their emotions effectively can help them to feel confident when faced with challenges or difficult feelings, and they will become less likely to engage in negative self-talk when faced with anger, sadness, fear, or disappointment.

A few ways parents and caregivers can help children to build emotional awareness and well-being include:

• Emotion recognition: Help toddlers and younger children understand what different emotions look and feel like. Use emotions cards or drawings to represent different feelings and ask them to recognize similar emotions in themselves.
• Emotional check-ins: Start each day or important moments with a quick emotional check-in. Ask children how they feel and why, providing a safe place for open expression. For older kids, you can keep a mood journal to help children track and reflect on their emotions.
• Emotion charades: Play a game of emotion charades where children act out different emotions without using words.
• Mindful breathing: Teach children simple breathing practices they can use to calm down when feeling overwhelmed.
• Emotion thermometer: Create an emotion thermometer with different levels of intensity for various emotions. Children can point to the level that represents how they feel.
• Mood wheel: Create a wheel with different colors and faces that represent each emotion, such as happy, sad, angry, afraid, nervous, bored, surprised, and unsure. Have your child identify how they’re feeling by pointing to the section that best represents how they’re feeling.

Recognizing and Celebrating Children’s Achievements

When your child works hard or succeeds at a difficult task, recognizing their achievement fosters a sense of accomplishment and builds positive self-esteem. Children naturally seek approval from their caregivers, teachers, and peers, and taking time to celebrate their successes gives them the confidence to continue striving for excellence.

A few ways to help children feel valued and celebrate their own achievements include:

• Achievement collage: Collect images, photos, and other visual elements to celebrate and showcase your child’s successes. Encourage your child to identify the achievements they’re proud of.
• Appreciation circle: In a group setting, have kids sit in a circle and take turns acknowledging and celebrating each other’s achievements.
• Goal-setting celebration: Setting, tracking, and working toward a goal is a huge accomplishment for children. Before talking about the next steps or setting a new goal, take time to celebrate the finished goal with a reward or a fun activity.  
• Achievement reflection: Using a journal, drawing, or other art form your child can practice, have your child reflect on their achievement and how it makes them feel. You can also encourage them to consider their journey and the hard work they put in along the way to help produce positive responses.

Cultural Awareness and Appreciation Activities

When children learn about different cultures and celebrate their own diversity, they learn to appreciate and feel confident in their background and unique qualities. Additionally, cultural awareness helps kids learn to reduce negative thinking — and recognize that their peers may have very different values, traditions, and lifestyles — teaching them to be open-minded and respectful toward others.

A few ways adults can encourage children to explore their own heritage and cultures from around the world include:

• Reading multicultural books and stories
• Cooking or trying cuisine from other cultures
• Introducing children to basic words and phrases from different languages
• Engaging in arts and crafts inspired by cultural traditions and symbols
• Showing children different music, dance styles, and instruments from around the world
• Inviting guest speakers or cultural experts to talk about their background and share their experiences
• Facilitating research projects that encourage children to learn and present information on different countries or cultures

Nurturing Self-Esteem: Empowering Children’s Mental Health With Professional Support

Learning to navigate the world can be scary and frustrating for children. Kids need a safe and supportive space to attempt new things, work through challenges and difficult emotions, grow their skills, and learn what makes them unique. When children don’t feel secure in themselves or their environment, they can struggle with low self-esteem, lack confidence in their abilities, and ultimately struggle with their mental health.

Best self-esteem activities can help children to explore the world around them and build confidence and resilience. However, every child’s journey is unique — and some children may face challenges that require additional support. Mental health plays a vital role in shaping a child’s self-esteem and seeking help from a qualified children’s therapist can be a valuable resource in nurturing their emotional well-being.

Through therapy, children can develop coping skills, improve their emotional awareness, and learn effective strategies to build their self-esteem and positive mindset. As a parent or caregiver, it’s important to remember that seeking professional help isn’t a sign that you’ve failed. Rather, you’re taking a proactive step to ensure your child receives the best care for their mental health and is equipped with the tools they need to be healthy, well-functioning adults.

Parenting is HARD! We’re here to help your child thrive. Find an Ellie location near you and get matched with a therapist today.

The post Cultivating Confidence: 10 Self-Esteem Activities for Children appeared first on Ellie Mental Health, PLLP.

While eating a delicious bowl of chocolate brownie ice cream and binge-watching episodes of your favorite romcom TV series is a totally acceptable way to unwind and give yourself a break every now and then, it’s not the answer to long-term growth and healing.

In this blog, we’re going to unpack 18 mental health activities that provide some amazing mental health benefits, reduce stress, enhance your personal wellness, and boost your emotional and physical health.

Need professional support in improving your mental health? Find an Ellie location near you and get matched with a therapist that’s perfect for your needs.

1. Exercise However You Want

One of the most healthy mental health activities to boost well-being is engaging in heart-pumping physical activity!

Exercise has many benefits for your overall emotional health. It can provide stress relief, improve your cardiovascular health, reduce symptoms of mental health illness, boost your self-esteem, and help you cope with difficult emotions.

How you exercise is completely up to you. And you don’t need to do anything incredibly strenuous either. A brisk walk, yoga, tai chi, or an upbeat workout class could improve your mood tremendously.

However, if you want to bust out the heavy weights, run a few miles, or punch a heavy bag, go for it! The goal is to move in whatever way feels best and have fun.

Additionally, while exercise is a great way to cope when you’re already feeling anxious or depressed, getting physical regularly is also a great preventative! As long as your physical health allows, routine exercise is a great way to manage stress during the work week, increase your energy levels, and support your overall well-being.

2. Spend Time in Nature to Boost Well Being

Getting outside regularly is like food for the soul. Spending time in nature, even if that means just sitting on your porch and soaking in some sun rays, is incredibly important for your psychological well-being. And if you’re like most adults in the United States, you could likely use more vitamin D in your life.

There are countless fun activities you can enjoy while out in nature. You can unwind and take in the beauty of the outdoors by hiking, fishing, kayaking, boating, rock climbing, bird watching, or going to the beach.

The point is to get outdoors, even if the weather isn’t perfect. Especially if you struggle with seasonal affective disorder, time in the sun can increase serotonin and naturally improve symptoms of anxiety and depression.

3. Do Some Gardening

Gardening is also an excellent way to improve your mood and cope with mental health issues. First, you’re getting outside! That time in the sun alone can relieve stress. However, the benefits go even deeper.

Gardening allows you to focus on a repetitive, sensory task, such as weeding or planting seeds. Focusing on what your hands are doing, hearing the sounds of birds, and simply existing in the moment can help ground you and break cycles of intrusive or obsessive thoughts.

Additionally, gardening can help you feel more connected to the world around you. Planting a seed, tending your garden, and watching the fruit of your efforts grow over time can be incredibly rewarding.

If you are still learning or don’t have enough gardening space in your own home, consider joining a community garden where you can also reap the benefits of social interaction to improve your mental health.

4. Start a Journal for Mental Well Being

It can be difficult to process and let go of your thoughts when they never leave your head. Journaling or other mental health activities that encourage writing can help you label your emotions, develop self-compassion, and start to understand why you feel the way you do. It can be especially helpful when coping with rejection, allowing you to explore your feelings and gain perspective on the experience.

By getting your thoughts onto paper, you can put a name to what you’re experiencing and become aware of the emotions you’re experiencing.

The great part is there isn’t only one “right” way to journal. You can write poetry, try bullet journaling, jot down positive affirmations, make a list of things you’re thankful for, express your emotions, track your mood, or simply explain what happened that day.

Remember that your words don’t need to sound eloquent or make sense to anyone else. Heck, you can even skip punctuation and throw grammar out the door if you want to. Just let your mind flow.

If politics are the reason for your stress, check out our other blog about the relationship between politics and mental health and tips for dealing with political stress.

5. Try a Deep Breathing Exercise

Your stress levels and breath are closely linked. When you’re stressed or anxious, your breathing becomes more shallow and rapid. And if you’ve ever experienced a panic attack, you know how out of control your breathing can get when your stress levels peak.

Deep breathing has an incredible calming effect. Whether giving birth, experiencing a near-death experience, or struggling with a bad wave of anxiety, taking time to bring awareness to your breath is one of the most effective ways to calm your body and mind.

Now, if you don’t know any specialized breathing techniques in a moment of stress, start by simply becoming aware of your breathing. Breathe deeply, inhaling and exhaling fully – focusing on the feeling of your breath entering and exiting your body.

A few other breathing techniques you can try include:

• Diaphragmatic breathing (AKA belly breathing): a deep breathing method using the diaphragm
• Breath focus: breathing while focusing on a word or phrase, such as “relax”
• Lion’s breath: a yoga breathing technique that involves inhaling deeply and exhaling with a long “haaa” sound
• Equal breathing: inhaling and exhaling for the same length of time, normally to the count of three or five
• Alternate nostril breathing: using your finger to close off one nostril, inhaling through the left, and exhaling through the right (alternate for at least five rounds)

6. Drink a Hot Cup of Coffee or Tea

Research suggests that caffeine may reduce depression symptoms. Additionally, many teas and coffee have antioxidant and anti-inflammatory properties, which can also have mental health benefits.

We all have rough mornings, and if you have one of those days where you’d rather not get out of bed at all, a hot cup of tea or coffee might be just what you need. Hot beverages can improve circulation, relax your muscles, give you an energy boost, and prepare you for the day.

While caffeine might benefit people with depression, ADHD, or other mental health issues, it’s not for everyone. If you have anxiety or high-stress levels and you find drinking coffee worsens your symptoms and increases your heart rate, you might do better with tea, which has lower amounts of caffeine.

7. Take a Hot or Cold Bath

Cold plunging doesn’t just help your muscles and joints, cold water immersion shows promise for being an effective treatment for both depression and anxiety. Cold water can cause an increase in dopamine levels and stimulates the parasympathetic branch of your nervous system.

While the potential benefits of this therapy are still being tested, there was one study in 2010 that showed people who were frequently exposed to cold water had a reduced stress response.

If you’re looking for quick stress management techniques, a hot shower or bubble bath could be a fast solution for increasing oxytocin and promoting relaxation.

8. Escape Into a Good Fiction Story

Tired of hearing the sound of your own voice in your head? Pick up a new book! A good story can help you take your mind off your troubles for a moment and is a healthy way to “escape” your life for a while.

Research shows that reading a fiction book effectively reduces stress, especially as you become engaged in the story. One study in 2009 by the University of Sussex found reading can reduce stress by up to 68%.

9. Spend Time With a Friend

A depressed or anxious brain might try to convince you that you’d rather be alone. Some alone time is beneficial for anyone, but loneliness can be very damaging to your mental health and even increase your chances of developing a mental illness.

Spending time with a friend or getting involved in your community can provide you with the support and comfort you need. If you’re feeling incredibly stressed, anxious, or depressed, talking with a friend you trust can help you process how you’re feeling.

If you don’t feel like talking or don’t feel like you have friends you can turn to, there are other ways you can promote your social well-being and find healthy ways to cope. Some ideas include doing a community yoga class, visiting the dog park to chat with other owners, or volunteering.

10. Seek Professional Mental Health Support

If you’re struggling with mental health issues and haven’t yet connected with a therapist, we encourage you to reach out! Being a human is hard, and we all could use some help in life.

Getting professional help for your mental health doesn’t mean you are weak or have failed. In fact, it means that you have the maturity, awareness, and strength to get support and make a necessary change in your life.

A therapist can help you find treatment for mental illness, lower your risk of harmful side effects, help you build your self-esteem, and teach you effective self-care and coping mechanisms for managing your anxiety levels.

Get matched with the perfect therapist for you at one of our many locations today.

11. Do Something New

Is a monotonous life making you feel depressed? If you’re tired of following the same old routine and feel bored, unmotivated, and restless, consider shaking things up a bit.

Learning a new skill is a great opportunity to make friends, find a new hobby, and add excitement to your life. You can even pick up one of the activities on this list, such as joining a local gym, trying your hand at gardening, or reading.

If you have some spare time or can take a mental health day off work, consider exploring a new spot in your city or taking an impromptu road trip. A break from your routine can be refreshing.

Financial stress in college students is becoming increasingly more common. College is a great opportunity to try new things and meet new people! It’s unlikely you’ll ever live near so many of your peers again, so take advantage of this opportunity to help reduce stress.

12. Clean, Organize, and Purge Your Home

Focusing on a task like cleaning or organizing can be an effective grounding activity. Additionally, it feels good to have a clean living space!

Once you’ve finished, make sure to take time to appreciate your work and soak in the freshness of the newly cleaned area.

13. Get a Massage

If you’ve had an especially stressful week, a massage can help ease tension in your body and promote relaxation. If a professional massage isn’t something you’re comfortable with, you can ask a friend, family member, or significant other if they’re willing.

You can also use a massage gun, a tennis ball, a foam roller, or other massage tools for a self-administered massage that will have similar soothing effects on your mind and body.

14. Play With Your Pet (Or Someone Else’s)

Cats and dogs aren’t just adorable and fluffy, they’re great for your mental health too! So if you have a pet, you’re in luck because spending time with animals can help ease loneliness, reduce work stress, reduce anxiety, and encourage you to be more active.

If you don’t have a pet, you can always hang out with a friend who has one (double the mental health benefits!) or visit your local shelter.

15. Quiet Your Mind With Meditation

Mindfulness mental health activities, like meditation, encourage you to focus on the present moment. Rather than obsess over a painful past or worry about an uncertain future, when you meditate, you aim to quiet your mind, become aware of your surroundings, and feel emotions without judgment.

Meditation can feel awkward at first, especially if you struggle to sit still or calm your thoughts. It’s a skill you will need to develop, but when you practice mindfulness, you gain control of your brain and train it not to wander.

16. Express Yourself With Art

Creativity can be healing. Whether you enjoy painting, adult coloring books, clay, woodworking, or writing poetry, art gives you the space to relieve stress and express difficult emotions in a new way.

If you want to explore the therapeutic benefits of art more deeply, art therapy is a very effective treatment method for depression, anxiety, PTSD, and more.

Best of all, art therapy is for everyone. Adults, children, and everyone in between can benefit from art therapy, and you don’t need to be an amazing artist to experience the benefits.

17. Laugh It Out

It’s amazing how much a little laughter can flip a bad mood. Mental health activities that end in laughing are sure to give you a boost in endorphins, which can help you feel less stressed and may even help you feel happier.

You’d be surprised by the long list of benefits that come with laughter. In addition to improving your mental health, laughter can also improve your immune system, decrease muscles, improve oxygen consumption, and prevent heart disease.

Spending time with people who make you laugh is a great way to get yourself going, as laughter is very contagious. If you’re alone, funny videos, your favorite TV show, or old-fashioned punny jokes are fool-proof ways to make yourself laugh.

18. Express Gratitude

When you’re feeling depressed or anxious, it’s easy to get caught in a cycle of remembering all the stressful or painful parts of your life. You might become fixated on a traumatic event that happened to you, an embarrassing moment, a heartbreaking failure, a broken relationship, grief, or a future event you’re dreading.

Gratitude is a strong adversary of painful, obtrusive thoughts. When negativity fills your mind, taking time to remember what you’re grateful for can help you cope and work toward healing.

Now, gratitude doesn’t mean all the bad feelings are washed away. The goal isn’t to ignore difficult emotions or feel guilty that you feel bad when you have so much to be grateful for.

However, practicing gratitude more often can help you start to alter your thoughts and encourage an attitude of positivity and contentment. Thankfulness also helps you feel more connected to the people, places, and things around you. Practicing gratitude can also be a key part in learning how to love yourself.

Practice Self-Care for Improved Mental Health

Just like your physical well-being, your mental health needs consistent care and attention to stay in good shape. Making time for your self-care is essential for your emotional well-being, and healthy coping skills ensure you’re ready when difficult times strike.

When you’re feeling sucky, your first instinct is to reach for the first thing that will make the pain go away — whether that be the TV remote, a drink, a cigarette, or junk food. However, with this arsenal of mental health activities in hand, you’ll be better equipped for the future.

Learn more mental health activities and gain effective coping skills with the help of a professional therapist near you. Reach out to Ellie Mental Health and get matched with a therapist today.

The post 18 Mental Health Activities for Coping With Stress, Anxiety, Depression, and More appeared first on Ellie Mental Health, PLLP.

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Sound familiar? If so, this is just one of the many signs that you may need to take a break from the digital world. But don’t hyperventilate at the thought just yet. Engaging in a digital detox doesn’t mean that you have to give everything up cold turkey. C’mon, we’re not monsters.

Taking a much-needed break from digital media has not only become a trend, it’s almost become necessary in today’s exceedingly interconnected world. But how do you know if you need to unplug? Aside from mindlessly walking out into traffic while filming that pivotal Tik Tok video that could change the world, there are several signs that you may need to unplug – even if it’s on the lowkey end.

Could you benefit from a lowkey digital detox? Reach out to Ellie Mental Health and talk to an expert today.

What is a Digital Detox Really Like?

Many people may become anxious or even stressed out at the thought of giving up some element of their digital world. Whether this is taking a break from Facebook or Twitter, or from any one of your devices that you likely rely on daily, taking one of these elements out of your life can be an overwhelming thought.

Digital detox is simply taking a break from one or several elements of the digital landscape. And studies have shown that those who do engage in the digital version of intermittent fasting have reported feeling less stressed, more focused, and more present with others in their lives. So, it’s a definite win – even though it may seem like the end of the world at first. But we promise – you won’t die.

A few lowkey ways you can give digital detox a try without crying over the thought of not sending your customary daily tweet include:

• Limiting your online time to certain days only
• Setting hours aside specifically for interacting online
• Keeping up with your screen time and shaving the minutes down to a moderate level
• Turn your phone (or other devices) off completely for a pre-determined amount of time
• Hiding in a cave for four days without food or water then reemerging – just kidding, at least bring some water

All in all, there are many creative ways you can lowkey unplug without having to completely remove yourself from the digital world. And even if you have to take baby steps – at least you’ll be taking steps toward recharging, reengaging with life, and becoming more present for those you care most about. Yes, even Karen.

5 Signs You Should Unplug – At Least for a Little While

As discussed, there are several signs that you need to take a break from digital life. And some are more significant than others. But once you become aware of the signs, it will be easier to take the steps necessary to refresh your mind and your life.

1. Social Media is Stressing You Out

Social media is a lot like quicksand – and coffee. Basically, it will suck you in and keep you there because it’s strangely addictive. But you have to remember that people rarely behave or interact on social media the same way they would IRL. In fact, it’s not uncommon for manners and etiquette to be tossed completely out the window in conversations on social media.

If you’re scrolling through your news feed and finding yourself being “triggered” throughout the day because of what people are saying, or if you’re being targeted by an entire echo chamber of self-proclaimed experts in politics, religion, or vaccine “truthers,” this is a sure sign that you need to take a step back. And don’t worry, those people will have plenty of others to target.

Check out our other blog for tips on dealing with political stress.

2. You’ve Become Anxious that You’re Missing Out

If you’ve developed a fear of missing out (FOMO), this is actually a bona fide form of social anxiety. And it often begins with feeling guilty or some level of pressure that you’re not going to be in the loop when the next viral video drops. You may even become afraid that you’ll be looked at as a loser, or suffer ridicule for not knowing about current trends.

Let’s put this plainly. It’s been estimated that over 300 million photos get posted on social media per day. So, it’s safe to say that you’re already missing out – on a lot. In fact, there’s no possible way that you could keep up with everything. As such, maybe it’s time to purposely miss out on what Kylie Jenner is doing and concentrate on the world around you.

3. You’re Disregarding Your Priorities

Remember that kid of yours who’s still in the first grade? Or, maybe the fourth grade? Wait, do you even have a kid? Hopefully you’re keeping up with that. But the point is – you have priorities like work, parenting, school, or that next comic con you’ve already bought tickets for. Remember those things?

Being too plugged in can make you lose sight of your priorities, or forget about them entirely – including the people closest to you. For example, if your child has been begging for your attention but you can’t seem to put your phone down, sticking them in front of the TV and putting on YouTube so you can keep scrolling isn’t going to solve the problem. If this sounds familiar, it’s time to unplug for a bit and reengage with life.

4. You’re Questioning Your Worth and Your Purpose

It’s easy to put whatever you want on social media and hide what you don’t want people to know about, right? After all, would you really want to let people know about that mole you had removed from your armpit yesterday? Please don’t.

Social media has led many to believe that everyone around them is living fabulous, perfect lives. When in reality, this is not the case at all. Over time, this can make you question your own life, your own worth, and your purpose in life. And if you find yourself feeling down or depressed when reading about one of your friends as they gallop across the Mongolian Steppe on their next great adventure, just remember, that’s their life, not yours. And you’re likely to have plenty of unique adventures of your own.

If you’re questioning your worth, it’s time to unplug for a bit. And besides, it’s too cold in Mongolia anyways.

5. You’ve Begun Body-Shaming Yourself

Before the digital era, men and women alike would compare themselves to models on TV, or in books and magazines. And the same principle is just as true today as it was then – you’re you, and you need to forget about attaining “perfection” and learn to love yourself, flaws included.

Digital media has caused an uprising in cases of anxiety along with depression and disorders, a lot of which include body dysmorphia. But you have to remember that with the ease of altering photos and the prevalence of filters, many of the images we see in the digital world have been enhanced.

Filters are great to play with, and some are even quite cute. Seriously, who doesn’t love that waggly tongue filter on Snapchat? But, if you’ve become depressed because you think you’re looking at the perfect body that you wish you could have, it’s time to take a step back, look in a real mirror, and realize just how naturally beautiful you really are.

Time to Take a Digital Break

As mentioned, you don’t need to give up the digital world entirely. But hitting the pause button from time to time and taking a lowkey break can work wonders for your mental health and for your overall state of well-being.

We all need to remember one thing. We’re human. As human beings, we’re social creatures by design. And if we don’t practice interacting with each other and with the world in a natural way, this can lead to mental health issues and a false sense of reality.

So, take a break from time to time. In fact, you should probably stop reading this article right now and get started. Go outside, eat an apple, get dirty, or do something that you love. And remember that kid of yours is probably in the other room eating a bag full of sugar.

Ready to begin a lowkey digital detox? Reach out to Ellie Mental Health and talk to an expert today.

The post Digital Detoxing: 5 Signs You Might Need to Lowkey Unplug appeared first on Ellie Mental Health, PLLP.

Your body image is not something that you can escape. Nor is your body. But sometimes it’s not easy to look at yourself and love yourself, especially if you have a poor body image. But the good news is, your body is special. It’s unique, and there’s not another one exactly like it in the world – even if you have an identical twin.

Body dysmorphia can be a huge problem for those who just can’t deal with the sight of their own body. But with a little help, you can learn to love your body – and you should!

Could you use help with improving your body image? Contact the experts at Ellie Mental Health for support today.

What Is Body Dysmorphia?

Maybe you’ve thought that you’re not tall enough. Or perhaps you think you’re not skinny enough. Your ears stick out a bit. Your tongue is weird. Or maybe that left pinky finger is just a bit too short. Well, believe it or not, this just scratches the surface of the type of thoughts that body dysmorphia can cause.

Body dysmorphia is a condition where you just can’t stop focusing on a perceived physical flaw. And this can be both real or imagined. This condition can also become severe, even causing the illusion that you look a certain way, when in reality you don’t. And this is all about your own perceived self-image.

A few examples of actions caused by body dysmorphia are:

• Perpetual grooming (attempting to make the flaw look better)
• Trying to hide your perceived physical flaw
• Avoiding social interactions
• Constantly comparing yourself to others
• Frequently looking in the mirror

Those with body dysmorphia often claim that they hate their bodies – that they can’t stand to look at certain physical features. And you may even fixate on these perceived flaws to the point that it causes significant depression or anxiety. But getting better acquainted with your body is one path that you can take to begin loving your body. And this has good feels written all over it.

7 Tips for Learning How to Love Your Body Again

When you were a child, you probably didn’t worry about that one long toe on your right foot. And you certainly didn’t care that your skin was freckled. In fact, you probably showed everyone your long toe and thought it was pretty cool to try and count your freckles! But as we become more self-aware, that childlike innocence fades and we’re left with an image of ourselves.

Making the best of your body image is the key. And here’s how you can begin living with that square-shaped elbow.

1. Focus on What Your Body Can Do

It’s always easy to get caught up in what’s going wrong. And the main problem with this is that we forget to think about what’s going right.

The truth is, your body is capable of some amazing things. And the trick is to begin remembering and being grateful for all of the wonderful things that your body can do. For example, maybe you’re a great runner. Or perhaps you can swim like a fish. And it’s also a good possibility that someone loves you exactly the way you are. And if this is the case, so what if you can’t reach the top shelf? Can you reach the bottom? Score!

Keep the focus on what that body of yours can do and you’ll begin to realize how beautiful and special it truly is.

2. Stop Comparing Yourself to Others

This is probably the biggest one. But if you can master the art of NOT comparing yourself to others, you’re going to be well on your way to victory.

But what about Tina? She’s tall, has the perfect body, always gets the best-looking guy, and her personality is contagious. Well, that’s Tina. And she probably has plenty of issues of her own. When you focus on others, you’re basically shooting yourself in the foot before you even take the first step.

Sink into yourself and get comfortable. Take a break from looking at social media. Focus on who you truly are and what you love to do. Escape into the best version of you – and have a little fun while you’re at it. After all, this is the only body you’re going to get. So, you might want to shake hands and say hello because you two are in this for the long haul.

3. Movement and Get Active

It’s a known fact that being active releases endorphins – those feel-good chemicals hiding throughout your body. And when these little friends come out to play, you’re going to start feeling better.

Even the most out-of-shape person will feel invigorated after a short workout. And it’s not uncommon to look in the mirror after a bit of physical activity and see a much more vibrant looking you.

Getting active offers more than just physical benefits as well. Just take a look at a few of these perks:

• Improved self-confidence
• Better sleep
• Improved focus and concentration
• Sharper memory
• Improved blood flow
• Better skin tone
• Greater heart health
• Reduces depression and anxiety
• Relieves stress

Even if it’s a short walk around the block with your extra-long eyelashes flapping in the breeze, getting out there and being active will work wonders for your mental health – and your body image.

4. Be Kind to Your Body

Taking care of our bodies can be accomplished through much more than exercise alone. In fact, you can even talk to your body. Give it the thanks and respect it deserves. Have issues with your wrist? Maybe go buy it a nice bracelet, and thank it for being attached to your hand.

Seriously, taking the time to take care of your body can be done in many ways. You can stretch, take a hot bath, go get a massage, treat your stomach to some new and delicious foods, or go get a pedicure to let your feet know that you appreciate how they’ve taken you all over the planet.

Doing nice things for your body, whether it’s buying a new cologne or a facial scrub will help connect you to your body and allow you to build a better body relationship – and a healthier body image.

5. Test Your Body

You’ve been given this magnificent machine. And now it’s time to see exactly what it’s capable of. This is the great thing about being human – we have so much potential under our hoods. And it’s up to us to figure out how far we can go.

This perspective is a lot like getting a new car. You might want to see how fast it can go, or how it can handle sweeping curves and corners. The same is true with your body. You’re never going to know what it’s capable of until you get it out of the garage and take it for a spin.

Try new activities, engage in team sports, take hikes into the wilderness, ride a bike, climb trees, or summit Mt. Everest. Remember, your body won’t show you what it can do — you’re in control of this show. Even if it’s climbing a rock wall at a playground, get out there and test that beautiful machine. You’ll be happy that you did.

6. Set “Body Talk” Boundaries

If you don’t want to have a conversation about dieting, exercise, or how Matt can bench 500 pounds – don’t. There’s nothing wrong with setting boundaries when it comes to talking about your body. In fact, this is personal. So, you should be the one who decides when to talk about it.

First of all, there’s nothing wrong with giving or receiving compliments on physical appearance. But if the conversation shifts to what you should be doing with your body, change the subject, or let people know that you don’t want to discuss these things. Tell them it triggers you or makes you uncomfortable, and that you and your body will talk about it whenever you’re ready.

7. Love Your Body

You only have one body. So, it’s time to fall in love with yourself.

Self-acceptance is much more than knowing who you are, it’s all about accepting yourself, no matter your flaws, regrets, or shortcomings. After all, it’s not what’s “wrong” with you that makes you unique, it’s everything – hairy bottom lip and all.

Being comfortable in your own skin is all about understanding that no two people are alike. And no matter how much you wish you looked a certain way, unless you figure out a way to trade in your body, you’re going to be you no matter what. And loving yourself is the greatest step you can take.

Remember – Be Yourself Because You Can’t Be Anyone Else

You’re you. And this in itself is a beautiful thing. What you have to offer the world are your presence and your uniqueness – and we wouldn’t want it any other way. So, the next time you look in the mirror, remember that your body is only a small part of who you really are, because you have so much more to offer the world.

So, get out there and let us have it – from your beautifully frizzy hair to your bony toes.

Need help with improving your body image? Find your location and get connected with a therapist for support and advice today.

The post Why Do I Hate My Body So Much? 7 Tips for Improving Body Image appeared first on Ellie Mental Health, PLLP.

Breathing is easy. So easy that our brains do it for us and we don’t have to even try. But when we get anxious, stressed out, angry, agitated and confused, our brains struggle to keep us breathing in the way our bodies and minds need to help us manage our distress.

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So how do we help get our breathing back on track?

It’s simple and requires little more than using our awareness.

Just begin to notice your breathing: Notice your breath in and your breath out. Notice the movement of your stomach, moving like an ocean tide as you breath.

If it’s possible, begin to adjust your breathing so that your in-breath is a bit shorter than your breath out. For example: 5 seconds in, 7 seconds out. If doing this causes distress, simply go back to noticing your breath.

Allow your mind to do what it’s doing and work on not getting into a fight or struggle with it. Instead of wrestling with your thoughts, anxieties or frustrations, decide to give them a space to say what they will because they’re certainly going to anyway and frankly, you may not have much say in the matter.

This is conscious breathing. Do so for a few minutes. For as long as you need. The important thing is that you allow yourself these moments to simply breath and be where you are, in your body and in your mind. 

Get matched with a therapist near you today!

The post What is Conscious Breathing? appeared first on Ellie Mental Health, PLLP.