sunday night blues

How to Beat Sunday Night Blues

How is it possible that it’s already Sunday night when it feels like Friday was half an hour ago?! The struggle of knowing the laid-back, weekend You has to dress up tomorrow and face the overwhelming to-do list of the working week again is real. That sinking feeling you experience on Sunday night is what millions are dealing with too – the Sunday night blues.

Why Sunday Nights are So Tough?

For one thing, Sunday night blues started in our schooldays, when Sunday evening meant the fun of the weekend is over and we have to return to our boring textbooks and homework. Even when those days are over, out body and mind remember those anxious feelings and Sunday night remains the trigger that brings this response back. The fact that, for many of us as adults, Sunday means roughly the same thing – returning to tasks and responsibilities on our workplace – additionally strengthens that familiar physical and psychological response we developed a long time ago. For this reason, even people who love their jobs are not immune to Sunday night blues.

Additional thing that probably happens is that you are thinking too far ahead. We described this cognitive distortion HERE, so you might want to take a look. In short, when you think about everything you need to finish during the next week all at once, stress spikes up and you feel overwhelmed. What you ultimately do is you’re cramming the workload of five working days, so about 40 working hours, into one moment of thinking; the result is, naturally, that it looks like too much to handle. But in reality, things are much easier while you’re actually going through them.

“You probably know it yourself – something seems so much more frustrating or difficult or boring when you think about it ahead than while you’re actually doing it.”

So, when Sunday evening comes, your body and mind habitually start familiar pattern all over again: worrying about the upcoming week, feeling of overwhelm for everything that has to be done, sadness for weekend being too short, anger at yourself or others for not doing everything as planned, irritability, anxiety, depression. You may even have a hard time falling asleep.

How to Beat Sunday Night Blues?

Sunday night sadness and anxiety may be common, but you don’t have to live with them. Here are a few things you can do to outsmart your sad Sundays and feel uplifted for the week ahead.

✔️ Keep your weekend plans realistic

You want to make your weekend as enjoyable as possible, and that’s great. However, it’s important to not get caught into the trap of setting the expectations for the weekend so high that it becomes a race of accomplishing everything on the list.

If you’re determined to finish work reports and answer some additional e-mails, reorganize your closet, meet with friends on a drink, spend time in nature with your family, read that exciting book that’s sitting for too long on your bedside table, and go to a yoga class all in the same weekend, activities that are supposed to be fun and relaxing might turn into obligations. The end result is that you’re probably going to end up either exhausted from running to achieve all of it or frustrated that you haven’t accomplished it all. Either way, your mind on Sunday night consequentially becomes, well, a not so pleasant place.

Sometimes, even the most organized people have to deal with the reality that things don’t always go according to the plan. Because of this, try to see plans you make on Friday afternoon as an outline, as a list of possible things that you have the freedom to do on the weekend, not as plans written in stone. It’s wonderful to have a variety of choices – embrace it. But don’t let can and want turn into a must.

sunday

✔️ Active leisure time

About  75% of people don’t leave the house on Sunday (source). When we combine it with the fact that “feelings of anxiety and depression are most common when the person is not particularly busy”, as the professor of psychology at Roosevelt University, Steven Meyers says, then it’s easy to recognize why Sunday becomes a perfect time for those unpleasant feelings to creep into our minds.

One good way to avoid entering this “empty space” is to replace your passive leisure time with enjoyable activities that will occupy your mind and redirect your attention. And by this we don’t mean doing some house chores – reschedule them for some other day. Instead, you want to do something you enjoy – spend time with friends, exercise, devote time to hobbies, do something creative, anything that is fun for you and gives you something to focus on.

One amazing way to spend your Sunday is volunteering. One study found that people who volunteer are happier with their work-life balance. Further, those who volunteered in their free time were less stressed and less likely to feel burned out at work. Another study shows that volunteering in our free time makes us feel like we actually have more time! It suggests that volunteering makes us feel more efficient, like we are doing something big and valuable with our time, and therefore like we are less stressed and hurried.

creative sunday active leisure time

✔️ Schedule something you look forward to for the working week

You know that fuzzy excitement before a vacation? That tingling anticipation of all the adventures that you might experience on your trip? Well, a micro version of that happens before your weekend. Having something to look forward to often serves as a fuel that helps us go through stressful times. But sometimes the weekend can feel too far away, and especially so on Sunday night.

However, you don’t have to save all your fun activities for the weekend. Scheduling little things you enjoy strategically throughout the week should give you something to look forward to, which will relieve some stress and anxiety and boost your mood and energy. When, on Sunday, you know that the next time you’ll enjoy yourself won’t be on the next Friday, but actually much sooner, already on Monday even, the upcoming week doesn’t look so long and scary. These activities don’t have to be anything big – scheduling a romantic dinner on Thursday night, going out for a movie on Wednesday, or curling up in your bed with a blanket, a cup of tea and your favorite book on Monday night will do just fine.

 

✔️ Ask the right questions

Your Sunday night blues might simply be a product of overthinking, but they can also be an important sign. Take a step back and try to identify what’s causing you anxiety, stress, or sadness. Do you have too many commitments? Do you need more sleep? Have you neglected yourself for too long? Is your job in opposition with your personal values and beliefs? Maybe it’s time to slow down a little. Whatever it is, pinpointing the exact root of those unpleasant feelings that occur right before Monday is the first step toward a solution.

If you need additional help, do not hesitate to reach out. Your therapist can help you explore where your Sunday anxiety and sadness come from and create the right strategy to soothe them.

 

If you know a friend or a family member who is having a hard time on Sundays, share this article with them on social media – they may find it helpful.

How do you fight Sunday night blues? Leave a comment below! 👇

 

 

Resources:

https://www.psychologicalscience.org/news/volunteering-our-time-makes-us-feel-like-we-have-more-time-study.html

https://www.psychologicalscience.org/news/people-who-volunteer-are-happier-with-their-work-life-balance.html

https://www.psychologytoday.com/intl/blog/the-couch/201111/what-makes-sunday-nights-so-hard

https://www.dailymail.co.uk/news/article-2169996/When-weekend-ends-4-13pm-Sunday-blues-ahead-working-week.html

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living in the present mindfulness

Return To Now: Living In The Present Moment

“Live in the present moment”! How many of us would roll our eyes in annoyance of hearing that overused statement again? We heard it so many times that we often don’t even stop and think about it. But we really, really should.

Although it has become a popular topic in recent years, living in the present is not just a trendy lifestyle tip. Focusing on the present moment is a way of leading a fulfilled, happy, less stressful life that is, in fact, backed up by good science.

But instead of listing all the reasons why mindfulness makes life so much better, which you can read HERE, let’s first focus on what is real.

You Already Know How To Live In The Present

Remember the time when you were a kid. Can you recall how you noticed everything back then? The smell of the grass, cracks on the sidewalk, moving clouds on the sky, smell of new books… You were in the now back then almost all the time. Your mind wasn’t overfilled with worries and plans for the future or regrets from the past. You just existed, paid attention to your surrounding, and fully participated in your life.

So, you already know how living in the now looks and feels like. The goal is to bring back that mindset as often as possible in your daily life.

Of course, you might argue that those were the times when you had fewer responsibilities, and you would be right. As you’re growing up, you are facing more complicated situations, and that requires some advanced planning, learning from your mistakes, making priorities and balancing many different areas of life. However, all this doesn’t nearly mean that experiencing the present moment is less possible. In fact, in reality, it is the only possible time to live in. Literally.

The Only Time That Exists Is NOW – The Eternal Present Moment

You’re reading this text now. You are breathing now. If the future you’re worried or excited about comes, it can do so only in the form of the present moment, just like the one right now. It is not something mysterious that will come in a spectacular way.

Time as we know it (minutes, hours, months, days) is actually an illusion – we only use it for practical purposes. As Albert Einstein said: “The distinction between the past, present, and future is only a stubbornly persistent illusion”. Think about it – there is never a time when you are living in anything other than this ongoing moment.

living in the present

And yet, you often miss it. You’re often going past your own life, trapped in your head. You’re maybe making plans for the next week. Or you’re replaying the same conversation from yesterday over and over in your head, thinking about what you said wrong. Or you’re so excited about some future event that all you can think about is that and you just want it to come as soon as possible. And then you’re parking your car and have no idea how you drove to work; you were so lost in your thoughts that you don’t remember the actual drive. You just missed to experience your life and went through a part of it on autopilot.

Don’t Let Your Wandering Mind Steal Your Time And Joy

According to Harvard University study, we spend about 47% of our waking time thinking about things other than what we’re doing or what’s going on, and most of this daydreaming doesn’t make us happy. Authors of the research say: “Human mind is a wandering mind, and a wandering mind is an unhappy mind”.

A similar conclusion comes from Eckhart Tolle, the author of the best-selling book “The Power of Now”: “Unease, anxiety, tension, stress, worry – all forms of fear – are caused by too much future and not enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms of non-forgiveness are caused by too much past and not enough presence”.

The tricky thing is – in our busy world that demands constant multitasking, it can be difficult to remember to be mindful about what is happening in the present moment. However, it is important for becoming truly connected with yourself and leading a fulfilled life. Present is already here. It is going on while you’re chasing your “ideal” life or beating yourself up for past mistakes. While you’re occupied with how your life could look like, your actual life is happening.

The disappointing thing is – there is no extraordinary event outside of you that will suddenly change you and make you less unfocused and absent. You need to make a conscious decision to pay attention to what is happening in the now and remember to remind yourself to do it every day. It’s that simple. When you notice you wandered off, just gently get back to the now.

The encouraging thing is – it becomes easier with practice. Once you train your mind to operate in the “present mode”, it becomes a habit and you’ll do it almost effortlessly.

 

Of course, all this doesn’t mean that you should completely ignore your past or your future. It’s important to learn from your past experiences and plan for the future in order to reach your goals. But don’t let these two steal the now from you. Know where you want to go, but be present on every step you take toward it.

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social media

Saving Your Happiness: How to Use Social Media in a Healthy Way

Today, it would be really difficult to find anyone who’s not using at least one form of social media. Facebook, Twitter, Instagram, Snapchat, Pinterest and many more became an inevitable part of our lives. And it can be great – isn’t the quick way to connect with your loved ones and share your experiences with each other in seconds amazing? Isn’t the opportunity to quickly consume any type of information you’re interested in, from educational to entertaining, simply awesome?
Yes, if you have a healthy relationship with social media. But, sometimes, it can be easy to forget what it really means.

Social Media and Mental Health

While some studies claim the relationship between mental health and usage of social media is still vague, others have found that higher social media use could have the negative effect on our mental health in forms of anxiety, depression, lower self-esteem, more negative body image, and feelings of loneliness and isolation. Which effect social media will have on your mental health depends on numerous different factors, such as the way you use it or the amount of time spent on social media.

You already know that it’s easy to fall into a dark hole of scrolling through your social media feed for hours. You also know how awful you can feel afterward. But you don’t have to give up social media completely to avoid its negative effects. If you use it the right way and have a couple of things in mind, social media can have a positive presence in your life. Here are some tips to stay happy and healthy online.

 

1. It’s All a Filter – And That’s Okay

We all want to be loved. We also want to leave a good impression on people. It feels great when people see us as fun, smart, pretty, successful (be free to add your own ideal set of characteristics ). That is perfectly fine. There is nothing wrong with enjoying compliments and wanting people to think good about you – it’s our natural tendency – as long as:

A) …it doesn’t become an obsession for you, where you don’t let people see anything that is, by your standard, less than perfect or socially desirable. If this sounds a little like you, THIS is the article that might be useful.

B) …you’re aware that other people have this desire too, and social media allows them to fulfill it.

When scrolling through your Instagram or Facebook, always remember that social media allows people to show you only the parts of them they want you to see. You usually won’t see the photo of your neighbor brushing their teeth or having a headache. However, you WILL see them enjoying a cocktail on a rooftop bar or receiving an award for something awesome. Your friends on social media have a bunch of amazing and also not-so-great moments in their lives, but it’s such an easy thing to forget. It’s so easy to get caught in a trap of believing that what you see on social media is the whole reality. So, what should you do?

Imagine social media as a filter between you and other people that lets through only positive snapshots of their lives. That is what you see on your feed. It doesn’t mean people are lying or they’re “fake”; it just means they’re showing you only certain, chosen parts of their lives. Always remember to approach social media with this mindset.

social media happiness

2. Comparison is a Strong Weapon Against Your Happiness

If you understand the previous point – how people show us only a filtered picture of their lives on social media – then you realize that comparing yourself to other people online makes no sense. You’re different people with different set of characteristics, abilities, connections, life circumstances and many more! Comparing your whole life, including all its ups and downs, with a polished picture of someone else’s is not a fair battle.

Comparison opens door to envy, loneliness, bitterness and a whole bunch of other unhealthy emotions you don’t want in your life. Why, then, you let the comparison do it when it won’t increase the quality of your life in any way? The answer: because it’s an automatic reaction.

Comparison is pointless – unless you want to destroy your happiness – then it’s a powerful tool.
There are two ways to fight comparison. One is to consciously choose to notice when you start comparing yourself to others and stop. Yes, simply put an end to it right that moment. Log out, tell yourself you’re doing the pointless thing again, unfollow the person.

The other way is to turn this automatism into your advantage by reformatting comparison into an inspiration. Remember that someone else’s happiness does not minimize your own, nor you’re doing something wrong for having a different life than that person. Instead, set your own goals, and let some of the social media posts you see serve as an inspiration and motivation to pursue them. Instead of getting jealous and falling down the rut of self-pity, you can be grateful for the inspiration that moves you towards your goal.

Your only competition is your former self.

 

3. No, You’re NOT Missing Out

Do you automatically reach out your phone because maybe something interesting or exciting is happening online and you might miss it? What if others are having an amazing time and you’re not there to see it? If this sounds like you, you’re maybe experiencing fear of missing out or, popularly, FOMO.

FOMO is the type of a general anxiety over the idea that others are having more exciting and fun experiences elsewhere while we’re not involved. This term is in use for more than 20 years, but more and more people are experiencing it with the rise of social media. In fact, one study showed that FOMO is the strongest contributing factor to social media addiction among youth.

What is often happening when you’re glued to your phone searching for fun online is that you’re trying to escape the reality around you.

Are you satisfied with what is going on right now in your life? Try to pinpoint the reason why getting lost in social media feed is more interesting than being involved in the present moment. Writing it on a piece of paper might be useful. Now, what can be some possible solutions? Running away from reality is not one of them.

Another thing that might help you combat this unpleasant feeling of missing out is mindfulness. When you’re fully present, when you’re consciously paying attention to every moment of your life without judgment, you are making the active decision to enjoy things and people around you.

 

Being on social media can create some positive experiences in your life, but it can also become an additional stressor. If you feel that social media is impacting your mood more than it should, or you feel like it’s taking significantly more time of your day than you’d want and you find it hard to control, consider reaching out and speaking with someone. There is always a solution, and you don’t have to search for it alone.

 

Sources:

https://mentalhealthscreening.org/blog/how-to-have-a-healthy-relationship-with-social-media
https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751
https://www.sciencedirect.com/science/article/pii/S174014451730517X#
https://www.ntu.ac.uk/about-us/news/news-articles/2018/06/fear-of-missing-out-driving-social-media-addiction,-study-suggests
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4183915/

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loving your body

Guest Blog: How Yoga Can Help You Embrace Your Body As It Is

Imagine how life would be if you loved the way you looked? Yes, including all those beautiful imperfections. Instead of wanting to change that certain part you dislike about your body, what if you came to completely accept it? What if loving your body became natural for you?

Living in a social media driven world, what’s online may make one feel anything but empowered and self-assured. Unfortunately, media has led us to believe that if we look a certain way, our lives will magically become perfect.

We get it, feeling confident in the modern world may not be easy but it’s totally possible. There are many women out there who love their bodies – and they’re all in different shapes and sizes.

Loving your body completely simply boils down to respecting yourself and accepting how you look. Using yoga as a tool, we assure you that the journey to this place is going to be an incredibly joyous one, and we will explain how in this guide.

Asana in yoga helps you reconnect with your body

Asana, or yoga postures, allow you to connect with your body via breath and movement. When you undergo yoga training India, you can help your body achieve a much easier state of relaxation through regular practices.

Postures in yoga allow us to separate different aspects of our body, comprehend their functioning and understand how these areas work together.

If you’ve suffered from negative body image at any point of your life, you’re probably aware that it largely involves avoiding and isolating oneself from aspects of the body that induce feelings of shame and self-loathing.

Yoga helps you extricate yourself from this escalating form of neglect by encouraging you to listen to your body. To perform any yoga posture, you have to acknowledge each part of your body and understand how it prefers to move.

 

Pranayama promotes peace of mind

Yoga comprises of two main parts: breath (pranayama) and posture (asana). Pranayama, or more specifically, Ujjayi, is a specific style of breath in yoga. It develops heat in the body while stimulating rest and the feeling of peace.

Ujjayi is a deep and potent type of breath that fires up the lungs and throat. While this may sound counterintuitive in promoting rest, one of the main purposes of Ujjayi is to relax the body. It is a long, smooth breath created by lengthening your inhale and exhale.

A longer breath signals your body to relax. Taking some time to rewind is a great way of promoting self-love.

Yoga is an excellent stress-reliever. A 2005 German study indicated that women who described themselves as “emotionally distressed” showed significant improvement in their mood and overall sense of well-being after being treated with 90 minutes of yoga per week for 3 months. Well-being scores improved by 65%, and depression and anxiety scores improved by 50% and 30% respectively. Complaints regarding back pain, poor sleep and headaches had also been resolved.

 

Yoga encourages positivity

One of the key aspects of yoga is performing mantras. Contrary to popular belief, mantras are quite simple and can help you during meditation. They’re simply words or phrases, each with different purposes, such as helping you overcome challenges and showing gratitude.

Repeating mantras is a great way to understand the power of a positive mind. When you repeat a mantra every day, you start believing that it is true. With each passing day, the mantra and your belief in it become stronger.

“I love myself. I am beautiful, intelligent and unique.”

You don’t have to limit yourself to traditional mantras. You can even create your own. A mantra (such as the one above) that holds meaning in your heart and resonates deep within you can be easily brought to life by you. You are the creator of your positivity.

 

You’re always amazed

Just a few weeks of yoga is enough to fascinate anyone. You’ll be surprised to know that it is not the yogic postures, but watching what your body is capable of that will amaze you.

With time and practice, you become capable of moving your body in ways you never even imagined. With time, you’ll be able to effortlessly stand on one foot, wrap your arms and legs into an eagle, and even balance your whole body-weight on your arms.

Whether you’re performing an advanced posture or you’re in the process of deepening one, you’ll understand that your body is strong, flexible, and incredibly beautiful.

 

You’re grateful

Even though some magazine covers may make you think otherwise, yoga is for everyone. Yoga is a beautiful journey where you can witness your body’s full potential and truly appreciate what it can do.

In most cases, people never discover their body in their optimal strength, balance, and flexibility. Yoga is an invigorating experience which can make you feel like a warrior every day. Once you discover this strength within you, it’s hard not to feel grateful for the body that gives you so much.

 

Yoga creates communities of love

Yoga retreats, classes, and online platforms bring in several like-minded people, helping in creating a strong and supportive community. Practicing Yoga is not only fun, but it is empowering.

People join yoga classes for a variety of reasons. While some join it for physical reasons such as toning up and building flexibility, others join it to relax their bodies. Whatever your reason may be, you’ll soon realize that yoga brings about another essential outcome: feeling comfortable in your skin.

Almost anyone who joins yoga wants to learn to love his or her own body. Yoga creates a space where everyone, at the same time, is thinking about their connection with their bodies.

When you join your first yoga class, be sure to introduce yourself to someone and ask them what brought them to it. Listen to their response and share your reason as well.

 

meera wattsAuthor Bio: Meera Watts is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes and others. She’s also the founder and owner of Siddhi Yoga International.

Website: https://www.siddhiyoga.com/
Youtube: https://www.youtube.com/user/siddhiyogaacademy
Instagram: https://instagram.com/siddhiyogainternational
Pinterest: https://pinterest.com/siddhiyogainter
Twitter: https://twitter.com/meerawatts
LinkedIn: https://www.linkedin.com/in/meerawatts
FB Page: https://www.facebook.com/siddhiyogateachertraining

 

References

Brown RP, Gerbarg PL. Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I — Neurophysiologic Model. J Altern Complement Med. 2005;1:189–201.

Catherine Woodyard. Int J Yoga. 2011 Jul-DecExploring the therapeutic effects of yoga and its ability to increase quality of life.

Collins C. Yoga: Intuition, preventive medicine, and treatment. J Obstet Gynecol Neonatal Nurs. 1998;27:563–8

McCall T. New York: Bantam Dell a division of Random House Inc; 2007. Yoga as Medicine.

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Hygiene for Your Sleep?

On occasion I see clients who share their struggles with: getting to sleep, staying asleep, or, getting a good night’s sleep. It’s a frustrating issue that can interfere with our everyday tasks and success in what we set for the day, week, future. Often, the problem was with their Sleep Hygiene. Have you ever heard of it?

What is Sleep Hygiene and Why It’s Important?

Sleep Hygiene, according to the American Academy of Sleep Medicine, says it is the act of controlling “all behavioral and environmental factors that precede sleep and may interfere with sleep.” Thus, it can sometimes slip out of our control. However, there are scientifically proven ways to get it back to track.

My colleagues at Precision Nutrition have written a great blog about good sleep habits, and I want to share it with you.

In case you haven’t heard, sleep is absolutely crucial to your health. With a few simple strategies, you can get the high-quality, restful sleep your body and your mind deserves.

Sleep is just as important as nutrition and exercise when it comes to improving your health, your performance, and your body.

Good sleep helps us stay fresh, lean, strong, mentally focused, and healthy.

Bad sleep slathers on body fat, screws up hormones, ages us faster, increases chronic illnesses, and drains our IQ and mojo.

Fortunately, research also shows that returning to adequate sleep can quickly reduce these risks.

So why leave sleep to chance?

With the strategies outlined in today’s article, you can engineer high quality, restful nights on a regular basis.

They share tons of helpful tips and strategies to help you get some good night sleep and wake up refreshed and ready for the day. I recommend you to take a look.

—> Click here to learn more: http://www.precisionnutrition.com/hacking-sleep

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