So what’s a frazzled parent to do?

One thing’s for sure: it’s essential to help your child learn how to regulate their emotions. In this article, we’re arming you with a few tips for staying cool and helping your toddler regulate their emotions even when they’re absolutely losing it.

Take a deep breath, and read on to learn more.

It starts with regulating your own emotions

Before you can help your toddler regulate their emotions, it’s important to take a step back and focus on regulating your own. In the heat of the moment, it can be tough to keep calm when your toddler is throwing a tantrum, but try your best not to take it personally.

Breathe deeply and try to see the situation from your child’s perspective. They’re just trying to communicate their needs and feelings, and they don’t yet have the tools to do so in a constructive way.

If you can stay calm, it will be much easier for your toddler to do the same. Plus, they’ll be more likely to listen to you if you’re not yelling or getting angry yourself.

Teaching emotional regulation starts with modeling the behavior for your kids. If your children see you successfully managing big feelings, they will pick up on it and follow your cues.

True, it might not get you out of this tantrum, but we’re in this for the long haul, right, mama? This is all about building a foundation for success.

Don’t Force Them to Stop Crying

“Just stop crying!”

We’ve all wanted to yell it at one point or another just to make the noise stop. But telling your toddlers not to cry is not only counterproductive, but it can be harmful to their emotional development. Research has shown that when we tell children to stop crying, it can make them feel ashamed and embarrassed of their emotions.

Instead of trying to stop the tears, validate your child’s feelings. Let them know it’s okay to feel upset, and that you’re there to help them work through it.

Saying things like, “I know you’re feeling frustrated right now,” or “It sounds like you’re really angry,” can go a long way in helping your child feel heard and understood.

And while you shouldn’t try to stop the tears, that doesn’t mean you should do nothing while your toddler is throwing a tantrum. In fact, there are a few things you can do to help them calm down and regulate their emotions.

Offer a Hug

Sometimes, all your toddler needs is a hug. This physical gesture can help them feel safe and loved, which in turn can help to calm their emotions.

If they’re upset, try scooping them up in your arms and holding them close. You can also rub their back or stroke their hair to help soothe them.

Remember, though, that you should never force a hug on a child who doesn’t want one. If they’re really upset, they might not be ready to be physically close to anyone, and that’s okay.

Give Them Some Space

On the other hand, sometimes your child might need some space to calm down. If they’re really upset, they might not want to be touched, and that’s perfectly normal.

In this case, try giving them a little bit of space. You can still offer your support, but respect their need for distance.

You might want to say something like, “I’m here if you need me, but I’ll give you some space to calm down.”

Then, you can wait nearby in case they need you, or even move to another room and give them some time alone.

Encourage Them to Use Their Words

One of the best things you can do to help your toddler regulate their emotions is to encourage them to use their words.

If they’re upset, try prompting them to tell you what’s wrong. You can say something like, “I see that you’re upset. Can you tell me what’s wrong?”

If they’re having trouble putting their feelings into words, you can try giving them some options to choose from. For example, you might say, “Are you feeling frustrated, angry, or sad?”

Helping your child put their emotions into words can be a powerful tool for helping them to calm down. It can also help them to communicate their needs more effectively, which can prevent future tantrums.

Give Them a Chance to Vent

Once your child is able to express their feelings, it’s important to give them a chance to actually vent.

This means listening to what they have to say without interruption or judgement. It might be tempting to try to fix their problems or offer advice, but sometimes all they need is for someone to listen.

So, let them know that you’re listening by making eye contact and using phrases like, “I see,” or “I hear you.”

And resist the urge to jump in and solve their problems for them. If they’re upset about something that’s wrong, you can offer to help them fix it after they’ve had a chance to calm down.

Help Them Identify Their Emotions

Once your child has had a chance to vent, you can help them to identify their emotions. This can be a helpful tool for teaching them how to regulate their emotions in the future.

For example, you might say something like, “It sounds like you’re feeling really angry right now. Is that right?”

Then, you can help them to label their emotions by saying things like, “Anger is a normal emotion. Everyone feels angry sometimes.”

You can also help them to understand how their emotions are affecting their behavior. For example, you might say, “When you’re angry, it’s normal to feel like shouting or hitting. But it’s not okay to actually do those things.”

This can help them to understand that their emotions are valid, even if their behavior isn’t.

Enforce Your Boundaries

Just because we want to allow our children to feel their feelings and help them work through them doesn’t mean that we should allow them to disrespect boundaries. For example, just because your child is deep in their big feelings and that feeling is telling them to hit their sibling doesn’t mean you should let that behavior continue.

Saying things like “I understand you’re angry right now. It’s okay to be angry, but I can’t let you hurt your sister. You can hit this pillow instead” can help move that energy in a more constructive direction.

Be clear about your expectations and enforce them consistently. This will help your child to understand that their emotions are valid, but that their behavior still needs to meet your standards.

How to Stay Calm During Public Tantrums

One of the most challenging things about parenting a toddler is dealing with the inevitable tantrum in public. It can be difficult to stay calm when you’re worried that everyone around you is judging your parenting skills.

But try to remember that most of the people around you have been in your shoes before. And that, ultimately, the only person who needs to be concerned about how you’re handling the situation is you.

That said, there are a few things you can do to try to stay calm and help your child through their tantrum:

Remove yourself from the situation: if you can, try to move to a less crowded area or even leave the premises entirely. This will help to reduce the stress you’re feeling and make it easier to focus on your child.

Ignore the onlookers: it can be tempting to try to explain yourself to the people around you, but this will only serve to make the situation more stressful. Instead, try to tune out the people around you and focus on your child.

Breathe: it sounds cliché, but taking some deep breaths can help to calm you down and make it easier to deal with the situation. Visualize yourself inside a bubble that makes you and your child invisible to onlookers. Keep breathing, and direct your focus to the situation at hand.

Stay firm: it’s important to maintain your boundaries even in the midst of a tantrum. If your toddler’s meltdown was triggered by you saying “no” to that toy or candy they wanted, giving in will only reinforce the behavior as an effective way to get what they want.

Final Thoughts

When practiced consistently, the steps above can help you get through your child’s next tantrum. Eventually, as they become a habit, you’ll be armed with a playbook for getting through it, and that alone can be a source of calm and comfort in the face of the big storm that is a 2-year-old’s feelings.

Tantrums are a normal part of childhood, but that doesn’t make them any less challenging to deal with in the moment. The most important thing is to stay calm and consistent and remember that this, too, shall pass.

Good luck, mama!

The post Staying Cool When Temperaments Rise first appeared on MY I AM.

So read on and get ready to ace those exams!

How to Use Mindfulness to Prepare for Your Exams

Mindfulness is all about being present in the moment and focusing on your breath. This can be a helpful tool when preparing for exams, as it can help you to focus and clear your mind of any distractions.

To practice mindfulness, find a quiet place to sit or lie down. Close your eyes and focus on your breath. Breathe in slowly through your nose and out through your mouth. Continue this for 5-10 minutes.

If your mind begins to wander, simply refocus on your breath. Mindfulness can take some practice, but it’s a great way to calm your nerves and focus on the task at hand: aceing those exams!

Get a Good Night’s Sleep

This one might seem obvious, but it’s important to get a good night’s sleep before your exams. A tired mind is more likely to make mistakes and have trouble focusing.

To make sure you get enough rest, create a bedtime routine and stick to it in the days leading up to your exams. Turn off all electronics at least 30 minutes before bed, and try to avoid caffeine in the afternoon or evening.

And if you can’t seem to fall asleep, get up and do something calming until you feel tired again. Read, listen to relaxing music, or practice some mindfulness (see tip number one).

Create a Study Schedule… And Stick to It!

One of the best ways to prepare for exams is to create a study schedule and stick to it. By setting aside specific times for studying, you’re more likely to stay on track and avoid last-minute cramming.

When creating your schedule, be realistic about how much time you need to study for each exam. And don’t forget to factor in time for breaks! It’s important to give your mind a rest every now and then, or you’ll risk burning out.

If you find yourself struggling to stick to your schedule, try using productivity hacks like The Pomodoro Technique.  This involves working for 25 minutes and then taking a 5-minute break. After four “pomodoros,” you can take a longer break (15-30 minutes).

The Pomodoro Technique can help to make studying more manageable and prevent burnout. And it’s a great way to stay on track with your study schedule!

Whatever you do, just make sure you don’t get too stressed out about sticking to your schedule. Remember, the goal is to help you study better, not to add more stress to your life!

Create a Positive Mindset with Affirmations Before Your Exam

Affirmations are positive statements that you repeat to yourself in order to create a positive mindset.

When it comes to exams, affirmations can help to calm your nerves and boost your confidence. Some examples of affirmations you could use before an exam include:

– I am prepared for this exam.

– I am capable of acing this exam.

– I am confident in my abilities.

– I am relaxed and ready to do my best.

Take some time to think about which affirmations would work best for you, and then write them down or say them aloud several times before your exam.

Remember, the goal is to create a positive mindset, so don’t worry if you don’t believe your affirmations at first. Just keep repeating them to yourself, and eventually, they will start to sink in!

Conclusion

We hope these tips have helped to ease your nerves and get you excited for finals season! Remember, the best way to prepare for your exams is to create a study schedule, stick to it, and stay positive.

And if all else fails, just remember that this is only temporary, and it will all be over before you know it! Good luck!

The post How to Get Through Your First Finals Season Like a Pro first appeared on MY I AM.

But what if you don’t want to spend a ton in the process?

Not to worry. We’ve got your back! Here are our top 10 favorite ways to treat ourselves, even when we’re on a tight budget.

1. Get a mani/pedi combo at your local beauty school.

This is usually much cheaper than going to a professional salon.

2. Make yourself a healthy, gourmet meal at home.

You deserve to eat well, even if it means cooking for yourself.

3. Get active and sign up for a yoga or dance class.

Treating yourself doesn’t always have to mean indulging in unhealthy activities.

4. Go on a nature hike and appreciate the great outdoors.

Getting some exercise and fresh air is always a good idea.

5. Head to your local farmers’ market for some fresh, seasonal produce.

Not only is this produce generally healthier and tastier, but it’s also usually more affordable than what you’d find at the grocery store.

6. Give yourself an at-home spa day with a relaxing bath and face mask.

You don’t need to spend a lot of money to enjoy some pampering.

7. Curl up with a good book (or two) from your local library.

There’s nothing like getting lost in a good story.

8. Have a movie marathon night with your favorite comfort foods.

Sometimes, the best way to treat yourself is by just taking it easy.

9. Get creative and make something new – a piece of art, a recipe, etc.

Doing something creative can help boost your mood and confidence.

10. Sign up for that language or cooking class you’ve been wanting to do.

Treating yourself doesn’t always have to be about indulging in the moment – sometimes, it can be about investing in your future.

What would you add to the list? Let us know in the comments!

The post Top 10 Ways to Treat Yourself on a Budget first appeared on MY I AM.

Hey, we’ve all been there. Mondays can suck. You’re still recovering from the weekend, and all you see is that long workweek stretching out in front of you like an abyss.

Okay, maybe that’s a little dark. But still, the fact remains — we’ve all experienced a case of the Mondays. But don’t worry, there are some simple things you can do to turn that Monday around! Here are 5 of our favorites.

Move your body

It’s tempting to just sit on the couch and veg out when you’re feeling down, but trust us — getting up and moving will make you feel so much better. Take a walk around the block, do some yoga, or go for a run. You’ll get those endorphins flowing and start to feel better in no time. It can be hard to get started. But try Mel Robbins’ trick and tell yourself that when you count to five, you’ll stand up and start moving. Then, give yourself a countdown and take Nike’s advice: just do it. 

Give yourself a pep talk 

Positive self-talk is a powerful thing! Repeat some affirmations to yourself like “I am capable and competent” or “I am worthy of success.” Whatever you need to hear, say it to yourself loud and proud.

Give yourself a win

There’s nothing like a long to-do list to bring you down on a Monday. Fortunately, it’s also a great resource for giving yourself a quick win. Pick one small task that you can complete easily and cross it off your list. Now go for another one. Before you know it, you’ll not only get to feel those sweet winning vibes, but your to-do list will be a lot shorter!

Change your perspective

Rather than thinking about all the things you have to do this week, focus on something you’re looking forward to doing. Maybe you’re going to see your favorite band play on Friday night, or maybe you’re taking a fun weekend trip. Whatever it is, keep that in the front of your mind and let it motivate you to get through the week.

Do something for someone else

When we get bogged down in our own problems, it can help to do something nice for someone else. It could be as simple as buying a coffee for the person behind you in line or sending a friend a text to brighten their day. Sometimes, taking care of others can help us get out of our own heads, and that might be all we need to cure a bad case of the Monday’s.

Let’s Take on the Week!

So there you have it! 5 things that are guaranteed to turn your Monday around. Take a few minutes out of your day, pick something from the list above, and watch how your mood, productivity, and outlook improve!

So, ready to power through your week? Let’s do it!

The post Having a Monday? These 5 Things are Guaranteed to Turn it Around! first appeared on MY I AM.

Moms, we all know that life can be overwhelming. Juggling work, parenting, and a million other things leave little time for ourselves. But fortunately, there are some essential nighttime rituals you can implement to reclaim your peace and get a good night’s sleep.

It doesn’t have to take a lot of time, but these rituals can make a big difference in your life. Here are five of our favorites.

Create a Gratitude Journal

One simple but powerful way to calm your mind at night is to journal about things you’re grateful for. It can be anything from your spouse or kids to your health, a roof over your head, or simply the fact that you made it through another day.

Focusing on gratitude allows you to shift your mindset from all the things that are stressing you out to the many blessings in your life. And when your mind is at peace, you’re more likely to fall asleep easily and sleep better throughout the night.

Repeat Affirmations

Another great way to ease your mind before bed is to repeat positive affirmations to yourself. This could be something as simple as, “I am peaceful,” “I am loved,” or “I am enough.”

The goal is to choose affirmations that resonate with you and help you let go of any negative thoughts or worries you have. Repeating them to yourself before bed will help you fall asleep with a positive and peaceful mind.

Meditate

If you’re struggling to quiet your mind at night, meditation can be a game-changer. It doesn’t have to be complicated or time-consuming. Just a few minutes of simple breathing exercises can help you relax and let go of any stress or anxiety you’re feeling.

There are plenty of great meditation apps out there that can help you get started. Or you can simply search for “Guided Meditation for Sleep” on YouTube for some great options.

Do a Few Stretches

Many of us tend to hold a lot of tension in our bodies, especially in our necks and shoulders. And this can make it hard to relax and fall asleep at night.

That’s why we recommend doing a few simple stretches before bed. It doesn’t have to be anything fancy. Just a few basic neck and shoulder rolls, or a simple 10-minute nighttime yoga flow will do the trick.

You’ll not only feel more relaxed, but you may also sleep better throughout the night.

Pamper Yourself with a Skincare Routine

We all know how important it is to take care of our skin. But let’s be honest, it’s often one of the first things to fall by the wayside when things get busy.

That’s why we love the idea of using your nighttime skincare routine as a way to relax and unwind before bed. Wash your face, apply your favorite products, and take a few deep breaths. Maybe try a quick gua sha routine to leave you feeling truly pampered.

Not only will you feel more relaxed, but you’ll also wake up with refreshed, glowing skin.

Final Thoughts

There you have it, five simple but powerful nighttime rituals to help busy moms reclaim their peace. Just remember, it’s not about doing all of them perfectly. Just pick one or two that resonate with you and give them a try.

We promise you’ll feel more relaxed and better able to cope with your busy day ahead!

What would you add to the list? Let us know in the comments!

The post 5 Essential Nightime Rituals to Reclaim Your Peace first appeared on MY I AM.

It’s easy to let other things fall by the wayside, like your hobbies and creative pursuits. But just because you’re a mom now doesn’t mean you have to give up the things you love. In fact, getting back to your creative roots can be great for both you and your child.

Today, let’s dive into why we tend to feel a little lost after motherhood and explore a few activities that can help get your creative sparks back so you can get back to being you. 

Why We Lose Ourselves After Motherhood

It’s no secret that becoming a mother can be one of the most transformative experiences a woman can go through. But what isn’t talked about nearly as much is how, in the process of becoming mothers, many of us lose sight of who we are as individuals. 

It’s easy to understand how this happens. When you become a mother, your entire life changes. You’re suddenly responsible for another human being, which means that your priorities and your focus shift. All of a sudden, everything in your life is about your child – their needs, their wants, their wellbeing. And while there’s nothing wrong with that, it can be easy to forget about your own needs and wants in the process. 

For many women, the first few years of motherhood are a blur. They’re a time when we’re just trying to survive, to keep our heads above water. We’re so focused on taking care of our children that we don’t have any time or energy left over for ourselves. And as a result, we can start to feel like we’re losing our identities. 

It’s important to remember that you are still an individual, even after you become a mother. You still have your own needs and your own wants. Just because you’re now responsible for another human being doesn’t mean that you have to forget about yourself. 

Make sure to take some time each day – even if it’s just a few minutes – to do something that’s just for you.  Whether it’s reading a book, taking a bath, or going for a walk, make sure to carve out some time to focus on yourself. It’s important to stay connected to your own identity, even after you become a mother.

Curate the Content you Consume

It can be tempting to follow all the mommy bloggers and Instagram “momfluencers” after becoming a mom. We all want that picture-perfect family life, right?

But inundating yourself with images of posed perfection can be detrimental to your mental health. Couple that with the exhaustion that often comes with motherhood, and it’s a recipe for leaving you feeling drained and unworthy.

Try to be intentional with who you choose to follow on social media. Surround yourself with women who are prioritizing balance and seeking ways to embrace the varied identities that come with being a mom.

Yes, you are a mom. But that’s not all you are. You’re also a daughter or sister, perhaps a wife as well. Maybe you’re a driven professional, a talented athlete, or a creative artist. There are no limits to what you can be in addition to your new title of “Mom.”

Curate your social feeds, so you’re surrounded by moms who aren’t afraid to be adventurous, sexy, athletic, and imperfect. Surround yourself with reality.

Start Something New to Get the Creative Juices Flowing

Sometimes all it takes to jump-start your creativity is to start something new. It could be taking up a new hobby, learning a new skill, or even starting a new project at work. Whatever it is, getting out of your comfort zone can help you tap into your creativity in ways you never thought possible.

A few things to try might be: 

• Take an art or photography class
• Write a short story or poem
• Design a piece of jewelry or create a piece of art
• Take a dance class
• Take an online language class
• Start a blog or vlog

Who knows, you may just find your new creative passion! And even if you don’t, stepping out into something new helps to reinforce your identity as a multi-faceted woman who is capable of doing big things. Sometimes that reminder is all you need to remember who you really are.

Visualize and Affirm the Life You Want

Let’s be real. We know you’re not napping when the baby naps. If you’re like most new moms — ourselves included! — you’re probably too worried about whether they’re still breathing to actually take that nap everyone tells you to take. But why not spend that time taking an important step to help you reclaim some of your pre-baby identity? 

Visualization and affirmations are powerful tools for helping you create the life you want — and that includes getting your creative spark back.

Here’s how it works: 

1. First, take a few minutes to close your eyes and visualize what your ideal day looks like. What are you doing? Who are you with? What are you wearing? How do you feel? 
2. Then, write down some affirmations about who you want to be as you combine your new and old identities. For example: 

• I am a talented writer/painter/dancer/ etc.
• I am a patient and caring mother
• I am not afraid to fail or try new things
• I embrace my role as mom
• I am open to new ideas
• I am present for my children and my family
• I live a life of abundance and balance
• I enjoy the process of creating my dream life

3. Finally, spend a few minutes each day repeating your affirmations to yourself and visualizing your ideal day. You could even try journaling your ideal day for an extra dose of manifesting power! Doing this will help you attract the things you want into your life and make it easier to let go of the limiting beliefs that no longer serve you.

We know it sounds a little “woo-woo” but trust us, it works! We’ve seen it firsthand in our own lives. So give it a try and see for yourself how powerful it can be.

Final Thoughts

There you have it, mama. Three simple but effective ways to get your creative spark back after motherhood and get back to being you. We hope these tips help you tap into your creativity and start living the life you want — a life that includes all the aspects of your identity that make you who you are.

Now we want to hear from you! What are some of the things you do to keep your creative spark alive? Share your tips with us in the comments below!

The post 3 Ways To Get Your Creative Spark Back After Motherhood first appeared on MY I AM.

Sarah Nicole Landry (@thebirdspapaya) is Embracing Change After Motherhood

For Sarah Nicole Landry, host of the Papaya Podcast and creator of the Pink Papaya App, body positivity is all about embracing change. A mom of 4, Sarah has chronicled her journey through motherhood, business, and life with beautiful photos and soul-moving words that celebrate our changing bodies as we move through life.

Nicole has also been open about her life when she was chasing the so-called “perfect” body. She admits that when she did reach her “goal weight,” happiness wasn’t waiting for her on the other end. She recognizes that getting to a place of acceptance can be a challenge.

“It’s not about learning to love your body,” she says “it’s about unlearning how to hate it.”

These days, she never shies away from showing her stretch marks, belly, or any of the wobbly bits that often come with life, especially after growing four whole new lives. Perhaps one of the many things that are so stunning about Sara Nicole Landry’s Instagram profile is the fact that she does it all in the most glam, unapologetically sexy way.

Kenni Powe (@kennipowe) Says Skinny is NOT a Compliment

LA-based influencer Kenni Powe is more than just an Instagram model. She’s a curvy girl powerhouse who has worked with brands like Lane Bryant, Forever 21, Sol de Janeiro, and many more. Kenni uses her feed to showcase the beauty of curves, and to remind her followers that saying someone is skinny should not be a compliment. In fact, she started a social media movement around that very concept.

So how does she do it? How does she radiate so much confidence and self-love?

“Self discovery is the best gift you can give yourself,” she says. “Knowing who are does not make you untouchable but is makes the test easier to pass. When you get [to] know yourself – that’s where the empowerment comes, and confidence lies.”

Head on over to her feed, and we dare you to feel anything less than empowered.

Neha Parulkar (@nehaparulkar) is Plus and Proud

Mumbai-based influencer, TEDx Speaker, and plus-sized model Neha Parulkar is here to show us just how to embrace our curves and be plus and proud!

Her feel-good feed is chock full of advice for dealing with doctors who are hyper-fixated on weight to how to combat body-shamers. From Indian fashion to resort wear and glam red carpet looks, she’s also inspiring her followers to embrace their bodies and enjoy fashion.

She also has one of the most infectious smiles you’ll ever see.

Follow Neha if your feed could use an injection of body-positive positivity and practical advice for loving your plus-sized self.

Who Did We Miss?

These 3 influencers have learned to embrace their natural selves and build an empire in the process! By sharing their stories, they hope to inspire other women to love themselves just as they are.

What do you think about their stories? Have they inspired you to love your natural self more? Let us know in the comments!

The post 3 Body-Positive Influencers Who Embrace Their Natural Selves first appeared on MY I AM.

While there’s no replacement for professional help, there are simple, natural exercises and practices that can help you break free when you’re stuck in a cycle of stress. These activities can improve your mood, reduce stress levels, and promote overall health and well-being. And best of all? They’re easy to learn and do!

So, if you’re feeling overwhelmed and stressed, consider trying these exercises. You may be surprised at how much they help!

Meditation

A study published in JAMA Internal Medicine found that people who meditated for just 20 minutes a day had lower levels of the stress hormone cortisol. Meditation can also help you learn how to control and focus your thoughts, which can be helpful when you’re feeling overwhelmed.

To meditate, find a quiet place to sit or lie down. Close your eyes and focus on your breath. Notice the way your chest and belly rise and fall with each breath. If your mind starts to wander, simply bring your attention back to your breath. Don’t worry if it takes a few tries – meditation is a practice, and perfection isn’t required!

Fortunately, there is plenty of guidance available. We recommend this YouTube channel from Andrea Jean for relaxing guided meditation. 

Affirmations

Another way to reduce stress is by practicing affirmations – positive statements about yourself and your life. When you repeat these statements, you can start to believe them, which can lead to improved mood and reduced stress levels.

To get started, choose one or two affirmations that resonate with you. For example, you might say, “I am strong” or “I am worthy.” Repeat these statements to yourself throughout the day, and notice how they make you feel. If you’re struggling to come up with affirmations, think about who you want to be. What characteristics does that future you possess? What are their habits like? Spend some time thinking about what your perfect day looks like. How do you feel? Do you feel confident? Powerful? Capable?

Whatever you imagine your future self feeling, you can turn it into an affirmation. I am powerful. I am capable. I am confident.

If you’re not sure how to get the most out of your affirmation practice, check out our library of helpful articles on the power of affirmations here.

Vagus Nerve Exercises

Your vagus nerve is responsible for controlling your heart rate, blood pressure, and many other internal functions. It’s also the main component of the parasympathetic nervous system, which, among many things, controls mood.

When it’s functioning properly, it helps keep your body in a state of relaxation. However, chronic stress or trauma can cause the vagus nerve to become overstimulated, which can lead to a variety of health problems. It can also lead to feeling stressed or stuck in a fight or flight trauma response.

Fortunately, there are exercises you can do to help tone your vagus nerve and promote relaxation. One exercise is called “vagal breathing,” which involves slow, deep breaths. To do this exercise, sit or lie down in a comfortable position. Place one hand on your stomach and the other on your chest. Slowly breathe in through your nose, letting your stomach expand. Then, breathe out through your mouth, pressing gently on your stomach as you do so. Repeat this process for several minutes.

Another vagus nerve exercise is humming. Research has shown that humming can help stimulate the nerve and promote relaxation. To try this exercise, sit or lie down in a comfortable position and hum for about 20 seconds. You can do this exercise anytime, anywhere – at your desk, in the car, or even in the shower!

There are many simple vagus nerve exercises you can perform. Check out this YouTube channel for ideas and guidance.

EFT Tapping

EFT — short for Emotional Freedom Technique — tapping is a stress-relief technique that involves tapping on specific points on your body. This helps to release emotions and tension that are stored in your body. It’s a simple and effective way to reduce stress, and it can be done anywhere.

To get started, find a quiet place to sit or lie down. Choose a phrase that describes how you’re feeling, such as “I’m so stressed” or “I can’t handle this.” Tap your fingers on each of the following points while repeating your phrase:

– The side of your hand (karate chop point)

– Your forehead

– Your eye (between the eyebrow)

– Your nose

– Your chin

– Your collarbone

– Under your arm (about 4 inches below the armpit)

After tapping each point, take a deep breath and notice how you’re feeling. Repeat the process as needed.

For a guided tapping session, check out this video from Jessica Ortner with The Tapping Solution. It may seem silly, but tapping these acupressure points on your body can be a powerful stress relief technique. Give it a try the next time you’re feeling overwhelmed!

Final Thoughts

Remember, it’s important to seek out professional help if you’re suffering from depression or severe anxiety.

Still, if you’re feeling stuck in a cycle of stress, there are many natural exercises you can do to find relief. Meditation, affirmations, vagus nerve exercises, and EFT tapping are all simple and effective ways to restore a sense of calm. Start incorporating these techniques into your life today and see how they help you feel calmer and more relaxed.

The post De-stress! These Natural Exercises Could Be Your Path to Freedom first appeared on MY I AM.

Curate Your Feed — and Don’t Click the Ads!

One of the best ways to make social work for you is to curate your feed. To do that, you have to teach the social media algorithms what it should show you more of. How do you teach an algorithm? Simple! The algorithm wants to show you content you’ll consume, so it’s all about being intentional with what you pay attention to.

Take 30 minutes or so a week to actively engage with accounts that make you feel great. “Like” or comment on every post you see that lifts you up, and quickly scroll by the ones that make you feel less than or that bring you down.

For inspiration, check out our list of 3 positive influencers you need in your feed.

Above all, don’t click the ads that play into your insecurities or anything that makes you feel anxious! If you see a product you’re interested in learning more about, or even a post on a hot-button issue that you’re intrigued by, take your research off of social media. Use a private window like Chrome’s Incognito Window to Google the subject if you want to learn more; that way, you can still learn about the product or topic, but you’re not giving the algorithm any insight into the topics that trigger you.

Be Filter Aware by Trying Them On

Instagram filters have become so real looking that it’s almost impossible for our brains to register the fact that the person in the video likely looks nothing like what you’re seeing. Hours of scrolling through Reels and TikTok showing women and girls with perfect faces can take a toll on anyone’s self-esteem, even if you know it’s not real.

When you’re scrolling through Reels on Instagram and you find yourself thinking “I wish I looked like her,” look for the filter tag. It’s usually in the bottom left of the screen. Click that tag and tap the option to try on the filter. You’ll see just how much your face changes! Remember, the filter is doing the same exact thing to the person whose Reel you just watched.

By being aware of filters, and trying them on to see how drastic they really are can give your self-esteem a much-needed dose of reality.

Take a Break from Social

The thing about social media is that it’s designed to be addictive. For some people, that’s not a big deal. But if you find yourself getting lost in the scroll for hours at a time, or if you start to feel anxious when you’re away from your phone, then you might want to try out some tools to help keep you off of social for a bit.

Most phones come with built-in screen time management features that will limit how much time you can spend on each app. If yours doesn’t, there are plenty of free and low-cost options available in your app store.

In addition to limiting your overall screen time, consider using an app like Freedom (specifically the “Off Social” filter) to block access to all social media.

Final Thoughts

It’s important to remember that social media is just a tiny slice of the pie when it comes to your life. Don’t compare your whole life to someone else’s highlight reel. Be intentional about what you consume, take breaks when you need them, and always be filter aware!

The post Social Media Crushing Your Self-Esteem? first appeared on MY I AM.

Many of us think we have a pretty good understanding of what it means. But do we really?

According to psychologist Dr. Laurie Weiss, self-love is “embracing your true identity, including your faults and weaknesses.” In other words, self-love isn’t about being perfect or having everything together.

It isn’t even about feeling “in love” with yourself at all.

So what does self-love really look like? And more importantly, how can you cultivate it in your own life? Read on to find out.

The Benefits of Learning to Love Yourself

Before we get into what self-love looks like, let’s take a step back and look at some of the benefits of learning to love yourself.

Now that you know some of the benefits of loving yourself, let’s dive into how to cultivate that sense of self-love.

How to Learn to Love Yourself

Despite how it may seem, learning to love yourself isn’t always effortless. In fact, it can take real, hard, deep work. But there are some simple things you can do to make a big impact and help bring you closer to a sense of peace with yourself.

Here are 5 shifts that can help you get started on your self-love journey:

Learning to love yourself takes time and patience. It’s not something that will happen overnight, and you will experience setbacks throughout the journey. So be patient with yourself, and keep up the good work. You’ll get there eventually!

Can You Love Yourself if You Don’t Love Your Body?

Self-love isn’t always easy. In fact, it can be downright hard at times. For many women, this is especially true when it comes to our bodies.

We live in a world that tells us we need to be perfect. We need to have the perfect body, the perfect job, and the perfect relationship. And if we don’t have those things? Well, then, we’re not good enough.

As a result, it’s easy to feel like we’re falling short. We look in the mirror and see all of our flaws. We compare ourselves to others and feel like we don’t measure up. And as a result, we beat ourselves up – both emotionally and physically.

With so much focus on how we look, it can be hard to cultivate a sense of deep love for ourselves when we feel we don’t love our bodies.

This is where the concept of body neutrality comes in. Body neutrality is about accepting your body as it is, without judgment. It’s about recognizing that your worth isn’t tied to your appearance. It’s about learning to honor your body for what it is — a vessel that carries you through life — and learning to respect it and cultivate gratitude for the things it empowers you to do.

Final Thoughts

Learning to love yourself doesn’t happen overnight. It’s a process that takes time, patience, and practice. But it’s so worth it. Because when you learn to love yourself, you open up the door to a lifetime of happiness and fulfillment.

So start small. Treat yourself with kindness and compassion. Be patient with yourself. And most importantly, don’t give up. You deserve to love yourself – flaws and all.

The post What Does Self-Love REALLY Mean? first appeared on MY I AM.