Self Care & Activities During Quarantine

We have all heard some really hard news recently. Lives & lifestyle have changed drastically over the last couple weeks and most people are stuck inside wondering what to do. Self care is always important, but they are especially important during these uncertain times. No matter what this pandemic has brought to your life, it is very important to continue practicing self care. 

I want you to continue taking care of yourself during this time, so I have pulled together a list of self care strategies, as well as activities to try out during this time. I talk more about this in my post about The Importance of Self-Care, but I wanted to pull together a list specially for this difficult time while we all are in quarantine.

Keep a Schedule

No matter what your work situation is, it is very important to keep a schedule during this time. If you are not used to working from home, it can be hard to figure out what your new routine looks like. However, it is important to continue to keep a daily schedule to get any work done and also for organizing any other things that need to get done. This can be planning out any activities to get done during the day.

Get up early

It can be hard to resist the urge to sleep in as much as possible if you don’t have urgent obligations you need to get up early for. Getting up early, especially if you have children at home and anyone else, it could be helpful in making sure you have time to practice your daily self care. How you spend your mornings definitely helps shape how the rest of your day is going to play out.

Always be reading a book

Being stuck inside all day for an extended period of time is a perfect opportunity to pick up a book and make a habit to read everyday. Maybe you incorporate this into your morning routine or night routine as a part of your self care routine. There are so many great benefits to reading and during a time at home in quarantine is the perfect time to include reading into your daily routine.

Some of my favorite books right now:

I have more books listed under My Favorites!

Journal everyday

Journaling is an activity that I talk about quite a bit and I think is incredibly important especially during these intense times. I talk more about this in my post about The Power of Journaling. We have all been processing some really hard news and our lives & lifestyles have been altered in many ways. It can be scary & you might be having a hard time processing & dealing with everything.

It’s very important to make sure that you are keeping track of your mental & emotional well-being. Getting everything out of your head and onto paper and trying to come up with potential solutions to whatever is going on. Now is the time to pick up your journal you’ve been thinking about starting to write in & start diving deep into your mental health.

Practice gratitude everyday

During hard times like what we’ve been dealing with, it can be hard to focus on the things that are going well because so many difficult things have been going on. All of the great things to be grateful for can be overshadowed by all of the chaos around you. Which, makes it all the more important to start practicing gratitude. Even on the days that it seems like the world is crumbling around you, there are still many things to be grateful for. This exercise can shift your mindset and calm stress. What you focus on is very important!

Practice Meditation

During this time, it is really important to be mindful. Meditation can be hard to get into & is often a practice that is pushed off to the side due to feeling unnecessary. Especially if you’ve been wanting to get into it but haven’t found the chance to give it a try, now is the time to get started. Our thoughts are all over the place with trying to process everything & it can be very hard to keep ourselves calm during a time of great chaos. 

There are several apps for guided meditation, most even have a free version available. Now is the time to start planning a time for mediation in to your daily schedule. Even if it means getting up really early or going to bed really early to get some time to yourself!

Use essential oils

Essential oils are really great for enhancing relaxation! I would recommend using an oil diffuser and have some relaxing oils diffusing throughout the day. Even having them going in the morning and at night before bed to enhance relaxation. The oil that I like to use is Pure Aroma because it comes in a package that contains allll of the oils that I like to use on a daily basis. I usually always have one package in my amazon cart because I know that I’m going to need a refill!

If you don’t have an essential oil diffuser yet, I would recommend getting one that comes with some oils to get you started, like this one. That way you can test out which oils you really like so you know which ones you would like to get a refill on.

There are even roll on essential oils that you can rub together on the inside of your wrists & on your chest. Breath in deeply and enjoy the aromas!

Feed your body healthy foods

During stressful times, especially with being stuck inside with the future of everything being unknown, it can be very easy to reach for comfort foods. While I think it’s important to indulge at times, it is also very important to be getting in nutrient-rich foods. 

We want to make sure that we are keeping our immune systems nice & strong and that starts with the foods that we are putting into our bodies. While it is important to get nonperishable foods from the grocery store, it is also important to continue to get fresh fruits & vegetables! Even stocking up on some frozen veggies as a healthier option. 

During this time, be mindful of what you are putting in your body!

Take your vitamins

I know I struggle with remembering to take my vitamins daily, but especially now, it is important to start taking vitamins daily. This is something that I am trying to work on as well because in addition to our diet, taking the necessary vitamins is definitely important in making sure that our immune systems are nice & strong!

Take a break from media & social media

Being cognizant about your time spent scrolling on social media is already important to monitor. But especially now, with all kinds of chaos going on & maybe being home a lot more, you might find yourself scrolling on social media a lot more. I know I have found myself scrolling on social media a lot more and it is definitely a lot to consume. 

Even if it means turning your phone off completely for a couple hours at a time for a couple times throughout the day. It is VERY important to unplug during this time. Dedicate time to completely turn EVERYTHING off & focus on a self care activity.

Do a deep reflection

I’m a big believer in the importance of reflecting to help with your mindset & how you are going to plan for moving forward. Especially during this time, it’s important to think about what this time of chaos, isolation & quarantine has done for you.

  • What have you learned during this time?
  • Has this changed your perspective at all?
  • How will you approach things differently from now on?
  • Has this changed anything for you when this is all over?
  • What do you want to do when all of this is over?
  • What are your goals, what does your daily routine + daily life look like to you?
  • What have you learned?

Make a vision board

After being in a time of deep reflection, it might also be a good time to put together a storyboard for your goals and potentially new approach to life. With everything that you have learned and been put through, maybe it’s a good time to really think about your vision & potentially new outlook on life. If you need some inspiration, there are many tutorials & inspiration on Pinterest & YouTube!

Get outside

Even during quarantine, it’s important to get outside and get some fresh air! Even if it’s just spending some time time on your front or back patio. Getting outside has always been on my radar, but now more than ever I’m making it a goal to spend at least some time outside. Even if it’s just sitting on my patio for some time. Leave the phone inside, close your eyes and taking some deep breaths. Observe your surroundings and enjoy just simply being in fresh air!

Exercise

Getting in exercise calls for some creativity for most people with gyms being closed. I know for me, my routine has been early morning workouts for a long time now. Even though it is more difficult, there are definitely many creative & resourceful ways to get in a workout at home!

  • Go on a run outside
  • Utilize the free resources people are offering online
  • Use any at home workout tapes you might have laying around
  • Get some equipment at the store if you want (like weights/bands)

I’m even using the staircase in the parking garage of my apartment complex to get in some cardio! I personally had a hard time getting into working out during the day since my routine has had to be adjusted. But, it is very important to get your body moving and get those endorphins released to keep your mental health (& physical health of course!).

Virtual Dinner/Coffee Date With Family + Friends

I know there are a lot of people out there who live by themselves and are really missing the connection with others. We are so blessed to be living in a time where we can do pretty much anything virtually! The next best thing to an in-person hang out is getting on FaceTime/Skype/Zoom. Schedule a virtual dinner date or even a coffee date!

Other Activities

  • Go for a walk
  • Have a movie/Netflix marathon
  • Coloring Books
  • Painting
  • Puzzles
  • Build forts in the living room
  • Make a list of recipes/desserts to make
  • Clean/organize the house
  • Turn on the music and have a dance party

I hope you found that list helpful for you! I know this time is very difficult for everyone, but I hope that you found this list to be helpful. I also want to provide you with a list of activities that you could try while in quarantine!

If this time has taught us anything, it’s to slow down & get creative! I know that this time is very difficult for a lot of people, but it’s really important for all of us to keep going and do what we need to do to keep going in our daily lives!


I understand how difficult this time is for so many people around the globe. So, I have put together a FREE printable Self Care & Activities During Quarantine Guide for you!

Click here to download the guide ❤

Be safe out there everyone!

xx

My 10 Tips For Beating Bloat & Getting Back On Track

Have you ever come out of a weekend or a vacation after indulging in sweets, salty food, and even alcohol and feel gross? Or have just felt like you’ve been in a slump recently and need to get back on track? Yep, me too. Very often actually. 

Now, I’m not an expert (or trained) in digestive health, whatsoever, but over the years I have been able to learn a couple tips and tricks that have helped me when I am feeling bloated after indulging a little too much.

The tips that I’m sharing in this post are exactly what I did to lose the bloat around my body in just a couple of weeks.

Trust me, I know that I don’t necessarily think that I looked “bad“, but I knew that there were some areas that could use some adjustments in my lifestyle. You might also not be able to see a noticeable difference between the two pictures. But, I’ve actually been able to lose 6+ inches around my body in just 2 months. I even lost about 3 inches around my body in one week by implementing the tips I’m sharing in this post.

This post is absolutely perfect for you if you are like me & constantly find yourself going downhill after you indulge and can’t seem to get yourself back on track, for good. Trust me, we’ve all been there and it’s an incredibly frustrating path to be on. 

After years of trial & error and struggling to figure out what will help me, I’ve finally discovered some really helpful tips and secrets that have ultimately helped me stop the seemingly never ending cycle.

Let me let you in on some of those secrets that have helped me! 

Don’t Beat Yourself Up

I talk about this a lot, but only because I think it’s really important. I have a long track record of getting really mad at myself for having slip ups and indulging “too much”. 

But, let me ask you, has beating yourself up actually helped you get back on track? Or did it put you even further downhill?

For me, beating myself up always pushes me further away from my goal. Inner dialogue is so so SOOO important! Did I mention it’s REALLY important??? What you tell yourself becomes your reality. 

So, if you slip up over the weekend, if you eat too many sweet treats around the holidays, or if you just indulged because you just felt like it, give yourself some grace here. Life is about enjoying yourself and your time on earth. There’s nothing wrong with a little indulgence. 

Tell yourself that you deserved the indulgence and you are ready to get back to your goals! Trust me, nothing productive comes from beating yourself up.

In the pictures I shared above, I had spent the last couple months indulging in Halloween candy and Christmas cookies. Honestly, it made me happy in the moment and I thoroughly enjoyed everything that I indulged in. I let myself enjoy it & when it was all over, I was ready to get back on track.

The simple shift in my mindset and how I approached the situation has been the key to making sure I stay on track. The slip ups in the past have been due mainly to me beating myself up and getting mad for indulging and just enjoying life. Letting the past be in the past and continuing to move forward has been a major key to being able to stay consistent in this lifestyle.

Drink LOTS of water

I hired a wellness & fitness coach a couple years ago and I still remember to this day how much she preaches: DO NOT fall for the “cleanse tea” scam. There is no secret (& not to mention- expen$ive) cleanses. The companies that talk about how they have the secret cleanse to help you lose all this weight, is absolutely f a l s e .

Seriously, good to know!

The best cleanse there is? Our good ole pal H2O. Drinking lots of water is incredibly important as it is, but increasing your water intake when you are feeling bloated will help flush everything out! I try to get in around 100 oz- 1 gallon of water per day. Have you ever tracked how many ounces of water you are drinking per day? When I first started tracking this, I realized that I was only getting around 40 ounces of water per day.

Simply just increasing your water intake will show some major benefits- just be prepared to head to the bathroom A LOT. When I first started increasing my water intake, I was in the bathroom like every half an hour, but let me tell you, it is so worth it!

I now make sure that I drink 16oz-24oz of water right when I get up because when you think about it, your body is in deprivation for how many hours you were asleep. So, you need to make sure that you are getting in water right away!

Not only have I noticed a difference in reducing my bloating, but I have less headaches & more energy as a result.

Get to sippin’!

Get sweaty

OK- so I’m not saying spend 2 hours a day at the gym on the treadmill. But, getting yourself to the gym and increasing cardio really helps! I actually continued to go to the gym, but it’s very important to make sure that you are continuing to keep going, rather than making excuses to fall off.

This also goes back to what I mentioned about not beating yourself up- make sure you are doing this out of self-love and not self-hate. Put in your headphones, put on an upbeat song, work off anything that is bothering you & continue to remind yourself how much your love yourself & your body.

PLEASE do not do this out of self-hate! Don’t spend hours on the treadmill trying to punish yourself for making unhealthy decisions!

I talk more about my fitness journey in these posts:
How/ Why I Go To The Gym At 5AM
3 Tips for Early Morning Workouts
My Fitness Journey | Choosing Yourself First

Eat lots of fresh veggies

In general, adding fresh veggies to your diet is always a good practice. I’ve noticed that just by replacing a snack that I usually have with carrots & celery really helps when I’m feeling bloated. Instead of reaching for some trail mix or chips & salsa, I try to gather some veggies in a bowl & snack on that instead.

I also really like to cook with veggies! I try to add in some bell peppers, onion, spinach, even celery when I’m cooking. I’m not saying to only snack on fresh veggies, but it’s always good practice to add them into your day when you can! Some simple adjustments can go a long way.

Reduce amount of refined carbs

I’m not saying removed carbs from your diet- AT ALL. Carbohydrates are an essential macronutrient that we all need.

I just know that when I overindulged, it’s usually in spaghetti, pizza, ice cream, etc. So, I try to pack my diet with lots of lean meats & veggies, rather than those foods high in refined carbs.

Especially when I came out of the holidays feeling all bloated, I tried not to make pasta or pizza for dinner. Especially since I have a gluten intolerance, I wanted to make sure that I let my body reset and get back to normal.

I didn’t completely cut it out, but I was definitely cognizant about making sure that I gave my body a break from these refined carbs.

Reduce sugar

Suga, suga. I love sugar.

Sweets are definitely my downfall. If there’s candy around, especially Kit Kats, I can’t help myself. During Halloween, I always have a hard time staying away from allllll of the candy. 

Also, ice cream. I freaking LOVE ice cream. 

Of course, these foods are PACKED full of sugar. Once all of the candy and Christmas cookies were gone, I made it an effort to make sure that those sweets were not in my apartment. I admit, I love having those red & green M&Ms in a cute container on my kitchen counter around the holidays, but it’s so hard not to resist a handful whenever I walk by it.

So, once they were all gone, I made sure not to have candies in my apartment after the holidays. Simply just not having them around makes it so much easier because they are simply not around. I don’t even want to know how much sugar I had October-December, but not having those sweets around definitely helped in making sure that I am keeping my sugar intake under control.

Don’t try to go into a food deprivation

While it’s a good idea to eat lots of veggies, reduce carbs & sugar intake, don’t try to force yourself into a food deprivation. Trust me, it doesn’t work. I’ve tried. Many, many times before. 

“I’m only going to eat healthy food!”

Deprivation doesn’t work because your body needs that food. When you crave something, it’s your brain telling your body that it needs what that food has. So, when you deprive yourself of something, your brain will CRAVE that particular food and you are more likely to overindulge. Thus, making the frustrating cycle repeat.

I remember one time I tried to make myself eat only healthy food and after a couple days, I proceeded to down an entire bag of sun chips in one sitting. 

Don’t deprive yourself! It just simply doesn’t work.

Moderation is absolutely key here. I wanted to let you know that in the last couple weeks that I lost 6 inches, I was still eating a bowl of ice cream some nights. I’ve been making sure not to scoop half a gallon into a bowl, but a couple scoops has been good enough for me. In letting myself indulge in moderation, it has helped curb my cravings SIGNIFICANTLY. There was even one night when my boyfriend and I were craving Wendy’s frosties, so we went to Wendy’s and got a small frosty.

Deprivation is not the answer, moderation is.

Take a break from alcohol

Don’t get me wrong, ya girl loves her glass(es) of Pinot Grigio. But, reducing alcohol saves lots of unnecessary calories from your diet. Also, I really don’t like waking up the next day feeling hung over & gross. Plus, when you drink, you tend to snack in unhealthy food. It’s a double whammy.

But, not just binge drinking, but even just having a glass in the evening with dinner. I got in the habit of this, especially around the holidays when wine is everywhereeee.

Now, I try to limit myself to just drinking alcohol on the weekend and limiting myself to just a couple of glasses, or none at all. You have no idea how much better you feel when you don’t drink excessively. So, reducing alcohol intake also has so many incredible benefits.

Take a shot of apple cider vinegar

I’m going to be honest here, apple cider vinegar is absolutely disgusting. But, there are so many digestive benefits to it. I mix a tablespoon of apple cider vinegar with a little bit of water and lemon and take it like a shot. I call this my “health shot”.

I would test out what works best for you with apple cider vinegar. I tried to make it a daily habit to take a shot of apple cider vinegar, but it actually made my stomach really upset after doing it every day for a full week.

Maybe do a little research and see what your options are. I know some people mix it in their hot tea and other things.  But, this is definitely a good thing to try when you are trying to get yourself back on track.

Get right back into your routine

In the past, I’ve found myself so frustrated with myself for indulging, that I’ve found myself neglecting the gym & healthy habits altogether. When I think about this now, that mindset is just simply not productive. This goes back to my first tip- don’t beat yourself up. Like I’ve mentioned many times, truly believe that it all starts with your mindset.

I’ve had people ask me how I’ve been able to stick with my fitness goals for so long & this is exactly it. I started just getting right back into my routine without even thinking about it. I don’t beat myself up anymore. I let myself indulge when I want to, wake up the next morning and get right back into it. The simple adjustment in how I perceive the situation has completely shifted how I’ve been able to stick with my goals.

Have I fallen off a couple time? Yes! Of course, I’m human. We’re all human here. I technically “fell off” around the holidays, but I was able to get myself back on track so easily because of this mindset.

We spend so much time getting mad at ourselves for living life & indulging that we don’t even realize that we can simply just let it be and move on. We are all human. We NEED those times to just live our lives and enjoy the simple pleasures. 

You are in control of letting bad habits become bad habits. You ate too many slices of pizza and a bowl of ice cream? Fine. Let it be. You still planned on getting to the gym tomorrow, so get up and go like usual. 

Can you tell that I’m really big into mindset? I am because I truly believe that everything, I mean everything starts with our mindset. Our perception & what we tell ourselves has a direct impact on how we feel and how we show up for ourselves.

It all starts with doing things out of self-love. I have never been able to stick to a plan when I’m doing it out of self-hate. We must love ourselves & love our bodies.


Want some extra support? I’m running a 5-Day Love Your Body Challenge in my Facebook Group March 23-27!

In this challenge, I will be doing a live training Monday-Friday with tips that I have used to completely transform my mindset & my lifestyle.

>> HOW HAVE I BEEN ABLE TO SHIFT MY MINDSET TO REACH MY GOALS?
>> HOW HAVE I LEARNED HOW TO LOVE MY BODY?
>> WHAT LIFESTYLE CHANGES HAVE I MADE?
>> WHAT TIPS DO I HAVE FOR YOU?

I’m on a mission to help women love themselves, feel confident in their bodies and start getting the most out of life. You want to join this FREE challenge to learn all of my secrets!

Feel free to join if you would like. I would love to help you love yourself & your body. You deserve to be happy & confident!

xx

LOVE YOUR BODY CHALLENGE

Over the last couple years, I’ve had a handful of women reach out to me asking how I’ve been able to transform my life with fitness & what tips I have for reaching fitness goals.

Now, I’m not a fitness coach, but I do think that I have a handful of tips that could be useful for anyone for transforming how they show up for themselves & love themselves.

HOW HAVE I BEEN ABLE TO SHIFT MY MINDSET TO REACH MY GOALS?
HOW HAVE I LEARNED HOW TO LOVE MY BODY?
WHAT LIFESTYLE CHANGES HAVE I MADE?
WHAT TIPS DO I HAVE FOR YOU?

I am on a mission to help as many women as possible shift their mindset, gain confidence and start living their life to the fullest. The tips I’m sharing in this challenge are exactly what I’ve used to completely change the trajectory & mindset around how I approach fitness, & life in general.

March 23-March 27, I’m going to be doing a Love Your Body Challenge inside my Facebook group!

WHAT IS INCLUDED IN THE CHALLENGE

5 LIVE VIDEO TRAININGS MONDAY-FRIDAY
1 TOPIC PER DAY
1 ASSIGNMENT TO COMPLETE PER DAY

You deserve to be confident in your own skin & love everything about yourself! I want to help YOU shift your mindset and start making choices because you love yourself & your body, not out of hate.

Check out these other posts on my fitness journey:
How/ Why I Go To The Gym At 5AM
3 Tips for Early Morning Workouts
My Fitness Journey | Choosing Yourself First

If you are ready to transform your lifestyle, shift your mindset and really start getting the most out of life, join me in this challenge to loving yourself unconditionally. ❤

Click”Join The Challenge” to join my Facebook group & this transformative experience!

See you there!

xx

5 Days To A Better Mindset

I am a big believer in the fact that your mindset dictates everything in your life. Your mindset impacts how you feel physically & show up in the world, and how you show up for yourself altogether.

I have struggled with my own mindset over the last couple years, feeling frustrated and unsure of how to get myself out of the funk that I was in. After testing out different strategies, hiring some coaches and doing TONS of inner work, I’ve been able to figure out how to master my mindset.

Now, I want to help you master YOURS.

I completed a 5-Day Better Mindset Challenge in my private Facebook group, sharing a video training & assignment on what I think is really important in order to master mindset.

Since the women in my group had such a great experience, I have taken the videos and turned them into a course!

This course teaches you:

> how to stay consistent & monitor your mental, emotional & physical well-being
> how to shift your mindset to focus on what you’ve been able to accomplish vs. “failures”
> how to shift your mindset to focus on everything going right vs. everything that goes wrong

What’s included in the course:

This image has an empty alt attribute; its file name is better-mindset-course.png

DAY 1:

My strategy for monitoring my mental, emotional & physical well-being

DAY 2:

Focusing on your accomplishments vs. your failures

DAY 3:

Shifting your mindset to everything you are grateful for

DAY 4:

Shifting your mindset away from complaining & pinpointing the triggers

DAY 5:

Start manifesting your future by focusing on actionable steps towards your goals


Like I already mentioned, the videos in these training are from a challenge I completed on Facebook live in my Facebook community. The information included in this training are what I believe to be essential tools to mastering your mindset to really start showing up in your life!

ARE YOU READY TO TRANSFORM YOUR MINDSET?!

Don’t miss out on my other free trainings inside of my free Facebook community!

>>Strong, confident & empowered women<<

In this group, you will find daily inspiration, encouragement, find yourself in a community of like-minded women who strive to accomplish the same things and an opportunity to work with yours truly directly. ❤

I hope to see you there!


You can also check out my other blog posts that I think you might be interested in:

The Importance of Self-Care

Tips For When You’re Not Feeling Motivated

A lot can happen in just ONE YEAR!

5 Steps For Getting Back On Track & Shifting Your Mindset

Getting Over Extreme Burnout

My 8 Step Process to Overcoming Depression

Conquer your mindset, you can conquer your life! ❤ You got this!

xx

Breaking Free From Society & Creating A Life You Love

As someone who studied psychology in college and has always been fascinated by human behavior, I understand the importance of “fitting in” and being accepted. It’s just a human necessity. 

This can mean social acceptance, which is important for psychological and mental health. But, what about not fitting into generalized education and expectations? 

We are taught in our education system the information that we must be able to master to move onto the next level. But, what if your strengths and potential aren’t highlighted in those generalized areas? Are you just doomed to failure?

This is exactly what happened to me and what I know a lot of people struggle with. You can read more about this experience in My journey from a struggling high school student to starting my own business.

My strengths and potential were not highlighted in generalized education and expectations. I struggled in high school. When I say struggled, I mean STRUGGLED. I failed about 90% of the tests I took. I quite literally passed high school with test corrections and test retakes.

I couldn’t figure out what was wrong with me. I did everything that I was told I needed to do to master and understand the material. I studied hard. I tried all the techniques. I went into school early to get help and stayed after school. I did all the things and still couldn’t get it figured out.

I remember wanting to be successful so bad. But, there were times when I just thought that I wasn’t smart enough and didn’t have what it took to reach a level of success that I had always envisioned for myself. At that time, I wanted to get my doctorate in psychology. It was always a goal in the back of my mind. But, how could I possibly expect to get my doctorate when I was BARELY passing high school?

There were so many times when I was so frustrated because I just wanted to be smart like everyone else. I didn’t want to feel “dumb” and incapable. 

What I didn’t realize at the time, is that I was completely capable of success, it just looks a little bit different than the majority of people. I have unique talents and expertise that makes me so special and just as capable of success. I just had to work a little harder and go through some extra hoops to figure it out.

Our system teaches us that everything is going to be accomplished in a straight, linear line. There’s no telling what will happen if/when it doesn’t work out that way. So, when your life doesn’t progress like we thought it would, we immediately think that something is wrong.

Something is wrong with me

You go to school, get a degree, get a job, work until retirement. You’ll make enough money to get by, but never enough to be truly satisfied. That’s just life, right? That’s just the way it is.

But, what if there’s something more? I believe there is. You can read more about my opinion on this in my post about Why I’m Proud of Millennials and Proud To Be One.

I envision a fantasy life that I believe is completely attainable. 

I want to create something for myself, a life that I truly love living. I want to wake up every single morning, excited for the day ahead of me. I want my work to energize me, maybe even feel like I’m not really doing “work”. But, I want to make a difference and an impact.

You can sit at a desk for 9 hours a day, working “hard”, but not feeling fulfilled and like you’re truly making a difference in the world.

I believe in a world that isn’t micromanaged. 

A world that allows you to be who you are and make the impact that you are meant to make. Whatever that looks like for each person. Whether that means with a degree or no degree. We were all put on this earth for a reason and I believe that it is possible to live out that dream.

We’re taught that dreams are meant to be just that… Dreams. You must go to work and work until you are told that you can be done. If you’re already done with your work, scroll on your phone and pretend to be working until it’s time to go. 

If you hate what you do and dread Mondays, why not go on a journey to finding something that truly energizes you? 

For me, I’ve always wanted to make a difference in people’s lives. I knew that was my calling from a young age. It fires me up and makes me feel amazing. But, my career path has not been able to fulfill this for me. Even the business I’ve created at times. Sometimes, you have to be able to understand when and where it’s time to make a change. 

At the end of the day, you are in control of your life. Only you are fully in control of your life. 

It’s h a r d and frustrating to figure out what in the world you are supposed to be doing on earth. You feel like there’s only so many times you can fail and get back up without getting completely discouraged. Fearing that you just might make a complete fool of yourself. 

We’ve all been there and we don’t like it. But, at some point, it’s time to put pen to paper and really dig into who you are as a person. What you are meant to be doing on this earth. Sometimes, your journey doesn’t look like what others look like and that is completely fine!

So… how do you create a life that you truly love? Here are some things to think about.

What are some of your unique talents?

Like, really unique. We all have unique talents that makes us who we are and makes us so special. We all have something special & incredible to offer the world. 

There was one part of You Are A Badass: How To Stop Doubting Your Greatness And Start Living An Awesome Life by Jen Sincero that really sticks out to me and I think is incredibly important.

She’s talking about going after your dreams, because someone out there needs what you have to offer. Sometimes our dreams seem so out of reach that we don’t really think about even trying to take action on them. I talk about this more in-depth in my post on A lot can happen in just ONE YEAR!.

What is something really energizes you?

This question seems really simple & easy, but it can be a tricky question. I know that it was for me when I was trying to figure out what it is that I really wanted to do. I just remembered how happy I felt when I was helping others work through any problems going on in their lives. 

I went through a whole process and you can read more about it in BUSINESS PLAN FOR 2020 / CHANGES TO BUSINESS. If you are having a hard time coming up with ideas, you can always reach out to friends/family & get an idea of what you are really good at!

What are you really passionate about?

This can be anything! Think hard about this because I think it’s really important to be able to incorporate the things that you are truly passionate about in your everyday life. This doesn’t necessarily have to be in terms of your career, but just any hobby or anything that you really love!

What does your dream life look like?

We all have a dream life that we think about, but don’t always think it’s attainable so we don’t even think about trying to act upon them. Think reallll hard about what this life looks like for you!

How attainable is your dream life?

Like I already mentioned, we often think that our “dream life” isn’t really attainable, so we don’t even try to take any action to reach that dream life status. I used to think the exact same way until I started realizing that I am completely in control of the trajectory of my life.

I bet that your dream life isn’t as out of reach as you would think. It’s up to you if you are willing to put in the work, including the mindset work to reach those goals. 

What actionable steps can you take to start living your ideal life?

What can you start doing TODAY to start making those dreams a reality? Are you going to start buying books and educate yourself more? Are you going to make it a goal to start putting yourself out in the world, jump out of your comfort zone so you can start growing & learning? Hire somebody to help you figure out how you can make those dreams a reality?

Trust me, there are probably simple steps that you can be taking TODAY to start living your dream life & start creating a life you love. 

What would you be doing if the generalization of society wasn’t holding you back?

Yes, throw away whatever society says you should be doing! Screw that. This is your life and you are in complete control of the outcomes of your life. 

Take away everything society says you should be doing and really think about what you would be doing with your life if society didn’t tell you what your life should look like!

Forget about society. Forget about generalization. This is all about YOU and what YOU want to get out of life! ❤


At the end of the day, I think that it is really important to really think about what it is that we really love to do and are passionate about. I think that the pressure that comes with the generalization of society can hold us back and make us feel like we can’t live a life that we truly love and makes us happy.

Life doesn’t always progress the way we are taught and doesn’t always look the same as everyone around us. The important thing to remember is to be true to yourself and not let the potential judgements & criticisms hold you back from living your life to the fullest. I believe it is possible, many people have done it before and many people are going to continue doing it.

The time is now to REALLY live your life! ❤

xx

My 8 Step Process to Overcoming Depression

*Before I start, I want to emphasize the fact the depression is very serious. While I have a degree in psychology, I am NOT a trained professional. If you feel like you need professional help, please seek professional help immediately! These tips are what helped me when I was experiencing depression. Just know that you are not alone, we are in this together! ❤ 

National Suicide Prevention Lifeline: 1-800-273-8255  


Depression is an unexplainable thing. It’s extremely serious and a lot of people experience depression to a certain extent at some time in their lives. It can come at any time and affect people in different ways. While depression can be a very isolating feeling, I want everyone to know that you are very much not alone. It can be very difficult to understand that while you are going through feeling of depression, but I want anyone reading this to know that you don’t have to go through this alone. 

Depression hit me hard and I was confused why I was feeling the way I was feeling because I truly have an amazing life. I was raised by the most amazing parents who gave me everything that I could have ever needed in my life growing up. I was always loved and truly had everything I needed to be happy. I have always been a naturally happy, cheerful, positive person. I have always loved that about myself and always wanted to spread as much happiness as possible. Which is why I wanted to pursue a career in psychology.

So, when I was feeling like I was slipping into depression, I honestly felt guilty and confused. 

On paper, I had everything that I could have ever needed in my life. I had every reason to be happy. I knew there were so many people in the world dealing with much harder situations, so I truly felt guilty. I felt like I didn’t need to feel the way that I did. What I didn’t understand at the time is that anyone can experience depression. It doesn’t matter how blessed you feel like you are. 

Depression isn’t just a “bad day” where you just “get over it” and move on. It’s not an emotion. Depression is serious and needs to be taken seriously. Most of the time, it takes some kind of therapy to dive deep into cognitive processes and treat the source as deemed necessary by a professional. 

It doesn’t mean something is wrong with you or you did anything wrong. However, I completely understand and resonate with people who tell themselves this on a daily basis. I know how serious depression is and how damaging it can be. While I experienced mild depression, I didn’t need to be put on an antidepressant, however some people do need to be.

There were some things that helped me & I want to take the time to write out the process I used to climb out of the depression. I hope that anyone reading this finds some hope that they will be able to make it through this and be able to experience at least some relief. ❤


1.I WENT TO THERAPY.

The absolute number one thing I want to mention first is I sought out professional help. I tried to do it on my own, but I eventually realized that it just wasn’t possible. So, I found a counselor in my network and I started going to therapy. To be honest, I never thought I would be someone who went to therapy. I always saw myself as someone being the therapist. I thought that if I went to therapy, that would mean that I didn’t have what it took to be a therapist, because I should be able to help myself if I’m going to help others. If that’s you at all, just know that’s absolutely not true! 

I truly give credit to therapy for really jump starting my healing process. If I didn’t have the therapy, I don’t think I would have been able to get through it, to be honest. It is so incredibly helpful to have a safe space to talk about everything going on, to cry if you need to and to have someone there to help you through it all. Every time I went, I would leave feeling 10 pounds lighter than I did when I walked in. Trust me when I say that the first step is to seek professional help. Trying to get through it on your own is almost impossible. It’s OK to allow yourself to get help if you need it! 

2. I STARTED TAKING SELF-CARE SERIOUSLY.

In addition to counseling, there’s definitely some inner work that needs to happen between sessions. One 1-hr session biweekly isn’t going to deliver results, because there’s work that you need to do on your own to. I remember things like struggling to sleep at night became nightly occurrence. I was sleeping an average of 3-4 hours per night and I was always exhausted.

In my first session with my therapist, she gave me several things to do to start taking care of myself better. Some things she told me to work on were: journaling, meditation, getting outside, exercising. The more I started started really focusing on myself and my self-care, the more I started noticing things falling into place. It was a hard journey, but definitely worth it in the end. Make sure you are really prioritizing your self-care! If you want some self-care ideas, make sure you check out my post on The Importance of Self-Care. ❤

3. I STARTED JOURNALING REGULARLY.

Journaled, and journaled some more! I know I’ve talked about this a lot, but I give a lot of credit to journaling for my progress. There’s just so many benefits that can come from journaling if you do it regularly. It can be a little weird to get started because you might not know what to talk about, but I promise if you keep at it, it will become a habit and you will start uncovering a lot going on in your subconscious! I wrote a blog post all about the transformative experience I’ve had with journaling and you can read all about it in The Power of Journaling.

4. I DOWNLOADED THE SANVELLO APP (PREVIOUSLY PACIFICA).

I’m actually surprised that I’ve never heard anyone other than my therapist talk about this app. I used this app religiously for 1-2 years while I was healing. I love it because there are guided meditations, journal prompts, you can rate how your day is going and so many other things. There is a free version, but you do have to pay to upgrade to use all of its features. I would pay for a month or 2 at a time while I felt like I needed extra help. You can easily downgrade the update the settings in the iTunes app.

I would highly recommend this app if you feel like you need some extra help! 

5. MADE IT A GOAL TO GET OUTSIDE everyday.

When I was feeling depressed, I noticed that all I wanted to do was lay in my dark room and watch TV. That’s literally ALL that I wanted to do. When I got home from work, I would change into the comfiest clothes I owned, turned off the lights and climbed into bed. That’s where I stayed until I had to get up the next morning for work. It could have been the most beautiful day outside & all I wanted to do was lay in bed in my dark room. So, I started making it a goal to get outside for at least 30 minutes a day. At least just sit outside on the patio, or even better, go for a walk. I just knew that I needed to get outside and get some fresh air. 

What started as just sitting outside for a half hour, turned into actually getting some exercise. I started going on walks every morning when I got up. I would go for walks during the sunrise, take deep breaths and really take in the beauty of nature. I also started walking around during my lunch breaks at work. Just to get outside, walk around and debrief. Nature is truly powerful!

6. I STARTED EXERCISING AGAIN.

I have always been into exercising. I grew up an athlete and always enjoyed being in the gym. In a Behavioral Psychology class I took in college, I remember the professor asking us to write down one thing that would be a sign something was wrong if we stopped doing it. Something we are truly passionate about. For me, it was working out. So, when I found that I hadn’t gone to the gym in 2-3 months, I knew that I needed to slowly get back into it. Even if it just meant going on a walk in the evening. Just starting slow. Starting somewhere. 

So, I started making it a goal to get to the gym a couple times a week after work. I slowly started making working out a priority again and started noticing myself feeling better about myself. You can read more about this in My Fitness Journey | Choosing Yourself First.

7. I started eating healthier.

Here’s the thing, I actually lost about 10 pounds while going through this. But, losing weight DOES NOT ALWAYS EQUAL HAPPINESS. Especially in this example because I was not making healthy choices. I wasn’t eating a lot and when I was, I was eating things like cliff bars for dinner. When I did eat, it wasn’t always the best food choices. Honestly, when you start fueling your body with nutritious foods, you start feeling so much better overall. Like everything, this takes a lot of time and patience.

I actually hired an online health coach that made a plan for me because I knew that I needed some help. While I completely understand that this isn’t always financially reasonable for some people, there are so many resources online to refer to in making some changes to diet. There are so many ways to make small changes throughout the day to keep damaging chemicals out of the body. 

There’s just so much benefit to fueling your body with healthy, nutritious foods. Other than the known benefits to you physically, it can help with your mental health as well. Just simply changing my diet helped me start to feel better!

8. I started hanging out with friends.

I remember during this time, I wasn’t really motivated to go out and hang out with friends. I found myself wanting to just stay home and watch TV all day. While it was lonely, that’s what I preferred.

But, I noticed that when I did spend time outside of the house and interacting with my friends, that I actually started feeling better. So, I made it a goal to start making plans with my friends.

Even though you might feel exhausted and just want to lay around all day by yourself, just getting yourself out can make you start feeling better!


RECAP

At the end of the day, it’s taken about 2-3 years of working on myself to get to where I am today. There is no magic solution to feeling better and loving yourself again, or maybe for the first time. You’re not going to wake up one day feeling amazing. There’s not going to be a magic feeling that you are ready to conquer the world. 

However, starting with small goals will turn into HUGE accomplishments. The process will look different for everyone. But, I know there are a couple universal things that will help most people. Those things being:

  • Getting professional help
  • Journaling
  • Getting outside
  • Exercising
  • Fueling the body with healthy, unprocessed food
  • Getting yourself out of the house and spending time with friends

One other thing I recommend doing is tracking progress. For me, this is done by writing in my journal. I keep all of my journals and sometimes refer back to them. I find myself looking back at the same day a year or two prior, just to see all of the progress I’ve made over the years. Just when you feel like you haven’t made any progress, you will realize how far you have truly come.

You got this! Don’t be afraid to reach out for help if you need it! ❤

xx

5 Steps For Getting Back On Track & Shifting Your Mindset

We’ve heard it all before, but I think that it’s something extremely important: progress is never in a straight line. We all want it to be, though. This is true and relevant in just about every aspect of life. We get in a good system, start losing weight, get our social lives together, whatever it may be, then something happens to throw us off track. 

It happens to all of us and it happens in just about every situation in life pretty much. It’s frustrating because you just want to keep moving forward. Things were going so well and you just want to keep going forward. Moving backwards, in any capacity and in any way is frustrating. It feels like you’re taking 2 steps forward and 1 step backwards.

I used to get really hard on myself when this happened. I would be in a good system, a good rhythm, my healthy habits were on point. Then, something would happen to get everything all messed up. I would get frustrated and mad at myself for letting myself get to that point. I would be mad for not being able to handle it and ultimately “letting myself go”. Then, this negative self-talk would spiral into more negative self-talk and I would begin going down a tunnel of neglecting my healthy habits and mental health more and more. 

It seems dramatic, but it’s very true and I know it’s prominent for a lot of people. We continue to let ourselves spiral out of control until we get tired of it and decide we want to make a change, then the cycle repeats. 

I felt inclined to write this post because I recently experienced this and I wanted to take the time to explain how I dealt with the stress. Over the years, I have learned a lot about how to handle these times in our lives and I think that what I have to say is important! It’s going to happen & it’s going to happen a lot, unfortunately. Whether we want to admit it or not, it’s inevitable.

I’ve learned that during these times when it feels like I’m “taking a step back”, it might actually be a good thing. I’ve learned that this might mean that I’m entering an important time for growth and a breakthrough is about to happen. It’s uncomfortable in the moment, but it’s necessary to take the next step forward. 

Life kind of makes you stop, so you can keep moving forward. Now, this might sound counter-intuitive, but stay with me here!

I’ve learned to listen to the universe. To pay attention to these times when I feel like I’m falling off track because, sometimes, it doesn’t really mean that I’m falling “off track”. It’s the universe telling me that I need to slow down. 

To be honest, life would be quite boring if things turned out exactly how we wanted all the time. If things worked out perfectly the first time and things continued in a straight line, there would be no growth, no learning experiences, no breakthroughs to celebrate. Times of reflection wouldn’t result in celebrating all of the hard work that was done and all the growth that happened. It sounds nice on paper, that everything will work out perfectly and all will end exactly how we expect. 

However, these times are frustrating. It’s extremely hard not to just want to throw in the towel and stay frustrated. But, I encourage you to keep an open mind here because shifting your perception can result in a life changing breakthrough.


Here are some important things to remember during these times:

Don’t be hard on yourself

The most important thing to remember is that you must not get hard on yourself during these times. Beating yourself up for “falling off track” will get you nowhere except keep you going even further downhill. 

I’ve noticed this to be especially prevalent in my early to mid-twenties and I think it’s pretty common around this age for most people. It’s the time in our lives when we are set free to really figure out who we are and what we are supposed to be doing with our lives. Every time we think we are getting closer to getting it figured out, something happens to throw us off track a little bit. 

When this started happening to me, I was thinking that I was the only one going through this. I just assumed that everyone else my age was getting things all figured out and they were happily progressing without any problems. When you think you’re the only one going through something, it’s very discouraging. 

Trust me, I know this very well. I spent about 3 years trying to find a job, getting another degree, revising my resume, countless applications & interviews and ended up getting fired from the job I finally got after just 5 weeks. Talk about discouraging! While it was frustrating and discouraging, I’ve come to realize that Getting Fired Was The Best Thing To Happen To Me!

The most important piece of advice that I received in terms of getting through this was to not beat myself up. If you can shift your perception on the situation to the best of your ability, you can see this in a whole new light.

Give yourself some grace here! If you want some extra tips, make sure you check out my blog on The Importance of Self-Care!

TAKE A BREAK

Seriously, take a break. Sometimes these times are meant to tell you that you need to slow down and give your mind & body some TLC. Make sure you listen to your body and rest if/when you need it.

For my most recent experience with falling off track, what helped the most was giving myself 3 full days off, away from work, completely focusing on myself. When I say a break, I mean a REAL break. I was trying to give myself breaks, but I was still constantly thinking about alllll the things I had to be doing or SHOULD be doing, scrolling on Pinterest trying to find some inspiration. I was resting my body, but I wasn’t letting my mind rest, which was making me even more exhausted.

Before you start rolling your eyes and thinking “OK Jessie, not everyone can just take 3 days off!“, hear me out. I know that giving yourself 3 days might seem out of reach or impossible, considering where you are in life. But, we all need to find time in our lives to give ourselves a break. We all need it and it might be just what you need to get on track. Maybe see if anyone can help you out for a day to get some things off your plate so you can rest. Giving yourself just one day completely to yourself could be the best thing you do right now!

journal

I’ve talked about the importance of journaling many times, but I find that it holds so many benefits. Especially if you feel like your progress has stopped, no matter what area, it’s always good practice to get everything out of your head and on to paper.

Sometimes, we have things going on in our subconscious that we don’t even know that’s weighing us down. Which is why I always think that journaling can be super powerful. Just getting all of your thoughts, everything that bothering you out of your head and on to paper might give you some clarity.

If you want to read more information on my transformative experiences with journaling, make sure you check out my recent post on The Power of Journaling!

Come up with an action plan

After you journal and get everything out of your head and on to paper, it can be easier to see what specifically needs to be done to keep moving forward. Think about what’s going on and why this “step back” is happening.

Get specific. Don’t just say “get back on track”. How exactly are you going to do it? Are you going to give yourself a mental health day? Brain dump everything that needs to be done? Drink more water?

Giving yourself realistic actionable goals is important to getting yourself back on track.

find the silver lining

I truly believe that everything happens for a reason. We are given certain “bumps” in our paths because we are supposed to go through a certain learning experience to prepare us for what’s to come.

Finding the silver lining in a situation like this, when we feel like we’ve taken a step backwards, is helpful in shifting our mindset. If you can conquer your mindset, you can conquer anything!

If you just rolled your eyes when you read that, try to hear me out because I think this is really important! If we’re constantly beating ourselves up about things and focusing on the negatives all the time, it’s going to be really difficult to get to where we want to be. Just hear me out & try to shift your perspective!

If you are still not convinced, I understand. Shifting your perception is hard and can take some work. But, I do want to share a resource that I’ve mentioned before that helped me shift my mindset.

It’s a book called, Everything is Figureoutable by Marie Forleo!

This book revolves around the phrase, “Everything Is Figureoutable“. Meaning, no matter where you are in life, what situation you are currently in, no matter how sucky or sad, it is figureoutable. Marie Forleo helps you get out of your mental BS to start living your life. To help you get out of that mental funk that you’ve found yourself in and start taking actionable steps to changing your mindset.


I’ve noticed that each time I go through a period where I feel like I taking a step back & I see a regression in progress, I learn more about myself. I’ve been able to learn about what helps & what doesn’t and I’ve been able to make changes to make sure that I continue to keep moving forward.

Taking a step back, in any way, in any situation is frustrating. But, the way you perceive the situation can be a game changer!


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xx