9 Relaxation Techniques for Busy Women (That don’t cost money!)

9 Relaxation Techniques for Busy Women (That don’t cost money!)

 if Struggling to relax?

I hear your sister.

Finding it hard to think of low-cost relaxation techniques you can do?

Don’t worry I’ve got you!

As someone who is regularly busy and easily stressed / anxious, I have a few tips up my sleeve when it comes to natural low-cost relaxation techniques.

For a lot of my life, I struggled with effectively managing my emotions and stress / anxiety symptoms. It was probably because I would make myself so busy that I just didn’t have time to unwind.

Well I felt like I didn’t anyway…

As a result, I’d often find myself working and pushing myself to the brink of burn-out until my body would give me no choice but to rest. Usually because I’d get sick or become bed bound.

Yep, thanks… but I guess it was usually my own fault.

Since Identifying these 9 relaxation techniques, I don’t experience this feeling anymore. I’m much more self-aware, better at listening to my body and stick to scheduled down time during my week.

I no longer feel guilty about it either.

These 9 relaxation techniques are a great no cost / low cost way to relax and unwind. 

 

1) Meditation is a Great Relaxation Technique

Meditation is something that I regularly use to unwind, detach or start my day in a relaxed state. It’s also fantastic for reducing stress and anxiety.

Meditation a learned skill that is easy for anyone to pick up. All you need is patience, commitment and consistency.

One of the benefits of meditation is that it can be done at different locations and at different times in your day. You can also choose whether you want to meditate in the morning, before bed, at you work desk, lying down and even whilst walking.

If you’re interested in learning more about meditation, why it is great for our health and why is can be a great natural technique to relieve stress and anxiety, you can start with our mini email course: An Introductory Meditation Course for Beginners. 

Register by entering your details below o the course modules can be sent to your inbox.

 

2) Deep Breathing

Deep breathing is an amazing relaxation technique for busy women. It is something you can do at anytime, anywhere.

One of the more common deep breathing strategies is the 4-7-8 breathing rule.

The 4-7-8 rule breaks down deep breathing into three memorable and easy steps.

  1. You breathe in deeply for 4 seconds (Breathe deeply into your belly, not your chest)
  2. Then hold your breath for 7 seconds and
  3. Breathe out for 8 seconds

You then continue to repeat this process until you can start to notice your body relaxing and returning to state of balance.

Read more about the powers of deep breathing here and how you can incorporate it into your daily routine.

 

3) Incorporate Mindfulness into Your Day

Similar to meditation, mindfulness involves bringing your attention to the present moment.

There are several ways to incorporate mindfulness into your day. You can be mindful whilst washing dishes, having a shower, walking to work, driving, hiking, running and more.

Mindfulness is a great natural relaxation technique because it gives you a moment to wind down and focus on the present rather than being consumed by worries of the past or future.

Have a bath during your week - relaxation techniques for busy women

4) Have a Warm Bath or Shower (anything warm)

For me, having a bath and going to the sauna at least once a fortnight is a non-negotiable.

Both of these relaxation techniques truly help me to unwind at the end of my day.

Whilst in the bath or at the sauna, you can also stretch your body which is a great way release any built-up muscle tension from the week.

Our bodies have the tendency to store emotions in our joints and muscles. Therefore, it is important to stretch regularly to release this built-up tension.

If you don’t have a bath or access to a sauna, a hot shower is a great free alternative and offer similar benefits.

For most of us, warmth promotes feelings of relaxation and comfort. This is why doing something warm during your day / a few times a week is great for your health…and no your normal morning or evening shower doesn’t count.

Using warmth to your advantage can aid relaxation, especially when you’re busy or on a tight budget.

 

5) Cuddles With Your Partner

People often overlook the power of affection, love and comfort for relaxation.

For those of you who have partners, I’m sure you can relate to that amazing feeling you get when your partner wraps you up in his / her arms after a tough day at work.

There’s something extremely comforting about it.

A feeling like everything is going to be ok.

If you are feeling stressed or anxious, or need to find a relaxation outlet – why not spend more quality time with your partner cuddling.

If you’re thinking to yourself right now that you “don’t have a lot of extra time for snuggles”, I’m telling you now…

MAKE time!

Even if you can just add 5 minutes of cuddles before you get out of bed in the morning or before you go to sleep each night, I promise it will help you and your partner will likely love it too.

 

6) Go for a Run or Walk in Nature

I don’t know about you guys, but I find nature to be one of the most soothing things. It’s also such as great relaxation technique, that is completely free.

Same with exercise!

Depending on where you live in the world, there are so many places you can go to a dose of nature.

You can go to one of your local parks, a national park, a botanical garden – honestly anywhere that has trees, flowers, birds or even flowing water.

The reason we often feel refreshed, rejuvenated and relaxed in nature is because of something called “negative ions”.

Despite their name, negative ions are great!

In addition to cleansing and purifying the air around us, the negative ions released by natural resources (eg. Running water, trees etc) are beneficial to our health.

According to Webmd, once negative ions reach our bloodstream, they are believed to produce biochemical reactions in the brain.

These reactions can increase levels of serotonin (the hormone that impacts our mood and feelings of happiness) and reduce depression, relieve stress and boost our energy throughout the day.

Exercise is also known for its stress relieving properties because it helps reduce stress hormones in our bodies such as adrenaline and cortisol.

It also stimulates the production of endorphins that make us feel awesome post exercise.

Pets make great Relaxation Techniques

 

7) Spend Quality With Pets, Family or Friends

The proven impact of pets and animals in general, on our mental health and happiness is legit. The truth is, pets make us happier….

If you’re feeling stressed, anxious or are finding it hard to unwind, grab your favourite fluffy friend and give them some love.

By doing this, you’re also guaranteed some unconditional love back.

If you don’t have a fury friend, then spend some time with close friends or family.

Laughter is its own form of natural medicine and can also be an amazing stress relieving activity.

The great thing about pets, friends and family is that they also provide a distraction from what may be stressing you in your life.

You’ll need to deal with it eventually, but for now relaxing may better until you’re in the right head space or frame of mind to address the problem.

 

8) Watch a Movie / TV Series that You Love

This relaxation technique is not rocket science, but a great one nonetheless!

I don’t know about you, but sometimes after a busy day all I feel like doing is plonking on the couch and watching a soothing romance, drama or comedy.

Watching a movie is a great way to distract your mind temporarily by giving you time to detach from the thing stressing you, and instead tune in to something that you love.

Sure, Netflix and some other movie subscriptions cost money – but even if you don’t have access to those programs – most of us have at least one DVD lying around.

Alternatively, if you have nothing at home to watch, tune in to your local TV channels which usually play a movie on Friday and Saturday nights OR catch up a friend who does have some great movies.

Kill two birds with one stone by socialising with a friend and being able to unwind whilst watching a movie.

Listening to a music - Awesome relaxation techniques

9) Listen, Dance or Sing Along to Your Favourite Music

Of all of the relaxation techniques mentioned in this article, this one is a classic. It’s crazy how good it can make you feel!

There’s nothing more that I love to do than singing along to my favourite song or music playlist.

Depending on your degree of confidence, you can sing or dance it in most places…

There’s the car, your bedroom, whilst showering, in the bath, whilst shopping. There’s no shame in singing along to your favourite tunes.

You can even get creative like this guy…

Dancing Squirrel Meme

 

After all, we all do it!

And those who say they don’t are lying!! haha 

If you don’t have a favourite kind of music, my favourite backup genre is classical music.

I know some people aren’t all that keen on classical, but for those who are interested in trying it I can 100% recommend.

There are some great classical playlists available on Youtube, Spotify and Apple music, so do a search and see if you come across anything that tickles your fancy.

You can also listen to relaxing music instrumentals which contain guitar, nature sounds, etc. These can be a great option to look into as well.

 

Which Relaxation Techniques are Best to Start With?

 

If you’re a busy woman like me, trying to work out which relaxation technique is going to give you the biggest bang for your buck can be tricky.

Especially if you have limited time in your day.

Personally, my #1 recommendation would be meditation.

Why?

Because with meditation you can knock off 3-4 of these relaxation techniques in one.

I’m an “achieve as much as I can with as little as possible investment” kind of girl.

How about you?

With meditation you get to incorporate deep breathing, mindfulness and listen to relaxing music all in one.

You can also tick off “keeping warm” if you wrap yourself in a blanket or doona (bed spread) like I often do.

If you haven’t done meditation before, you’re probably wondering “what’s the easiest way to learn?”

Don’t worry girlfriend, I’ve got you.

 

How to Meditate When You’re Busy?

Meditation doesn’t need to be complicated.

Once you get the basic concepts down you’re pretty much good to go and can do it on your lonesome.

The best way to learn how to meditate is to get guidance from someone who has been where you are, meditates regularly and knows what they’re doing – aka ME!!

At Finding Happiness, we offer an awesome meditation for beginners course for our clients called Journey to Calm.

In this course, you will learn everything you need to know about meditation. You’ll also gain an insight into other relaxation techniques such as self-care and natural remedies that can relieve stress and don’t demand a lot of time.

Making time for ourselves and filling our cups up, is just as important what we do for others.

Icon Journey to Calm Course

Click here to start the Journey to Calm Course.

 

If you’re not ready to commit to the complete course, you do have another option – you can sign up for our free “lite” introductory version of the course below.

Now with this mini course, you’re not going to get as much value as you would from doing the complete course.

But, you’ll gain an insight into the basic concepts of meditation so you can decide if that’s something you want to do before jumping into the bigger course.

Get started by entering your details below.

 

Next check out are article about: 

The Proven Benefits of Deep Breathing for Meditation & Stress Relief

How I Use Meditation to Decrease Anxiety & Stress

How I Use Meditation to Decrease Anxiety & Stress

If you find it difficult to decrease anxiety or stress, you’re in the right place!

Like me, you probably understand the following feelings:

  • Your thoughts racing on constant overdrive
  • Your heart throbbing in your throat
  • Over-sensitivity to what people say and think
  • Panic attacks
  • Feeling on edge and unable to focus when anxious
  • Having trouble sleeping
  • Finding it difficult to sit still for long periods of time
  • Being unable to swallow properly due to emotions building up
  • AND unable to stop worrying about worst case scenarios or what will happen in the future.
Yep, having anxiety can suck...

But it’s usually at it’s worst when you’re not equipped with effective techniques to manage and cope with it.

As someone who has had anxiety for many years and found constant stress overwhelming, I understand the frustrations of not being able to switch off your mind, control difficult emotions or rationalise why you’re feeling a certain way.

I get it….

But I think the greatest challenge I experienced, was trying to explain my anxiety to my inner circle.

It’s hard to explain your emotions and what you’re feeling (eg. anxious, angry, stressed or upset) when you don’t really have a tangible reason behind it.

Managing Anxiety - When people Don't Understand

And in the moments when they couldn’t empathise with how I was feeling, I’d start to feel weird and like an outcast.

I think that was the greatest pain of them all…

BUT!! There’s a silver lining!  I don’t feel that way anymore!

I’ve learned to be a lot more open with my emotions and have learned how to decrease anxiety and stress symptoms.

And now, I’m so much more stable with my mind and emotions.

But how did I do learn to decrease anxiety?

I’m going to delve into this shortly, but before I do – here’s a video you can watch which covers the same content if you’re more of a visual learner than a reader.

To be honest, Meditation has been an absolute godsend for me!

If you haven’t done meditation before or are a bit intimidated or “weirded out” about with what meditation is, don’t worry! I was in the same place several years ago.

But after giving it a go and keeping consistent, the practice has truly transformed my life.

It’s such an amazing natural way to decrease anxiety symptoms, reduce stress and has a whole range of other benefits for general health and wellness. 

In this article, I’m going to highlight how and why meditation has helped me to decrease anxiety and how it can help you too.

 

How to Decrease Anxiety & Stress with Meditation 

If you’re struggling with managing anxiety, you probably experience at least one of the following thoughts in your day-to-day functioning:

That you/you’re:

  • Not good enough
  • Unattractive
  • Unloved or unlikable
  • Unworthy
  • Dumb or don’t have what it takes to be successful
  • Prone to fail
  • Difficult for other to understand
  • Have something wrong with you
  • Have no time or are too busy to do things you enjoy

Sound familiar???

The problem is that these thoughts are usually ingrained limiting beliefs that have developed at some point in your childhood or early years of life.

When you have anxiety, or are stressed, these thoughts are triggered regularly and can often occur in a scattered fashion.

The purpose of meditation is to slow down your mind and detach from your thoughts.

You are not your thoughts! 

That is something I have personally learned throughout my meditation journey.

How to Use Meditation to Help Decrease Anxiety and Stress


Why I Tried Meditation to Decrease Anxiety

In 2016, I went on the greatest adventure of my life!!

I spent 1 year backpacking around the world including South, East & North Africa, the Middle East and Europe.

Before my travels, I had read about the benefits of meditation for anxiety and had also heard about the powers of mindfulness.

Although I really wanted to decrease anxiety naturally, I felt that meditation was a bit too “woo woo” and wouldn’t work for me.

I also wasn’t a spiritual person, had very little extra time to invest into it and had some preconceived assumptions regarding what meditation was aboutwhich I later found out were complete myths!

Maybe right now, you’re feeling a similar way?

When working full-time, I’d put off trying meditation because I felt there were more pressing issues. But when I was travelling, I had no excuse…

I now HAD the time to give it a shot and didn’t have much to lose….

 

My First Experience Meditating #FAIL

Learning how to meditate was not easy, especially given I tried to be smart and do it all on my own (Not something I’d recommend if you’re just starting out too)

It took a lot of trial and error, time and I rarely had any idea what I was doing!

And because I didn’t have a dedicated meditation space, I felt so paranoid that:

  1. My room-mates would wake to find me looking like some uncoordinated passed out starfish on the floor
  2. People would think I’m dead or passed out and would notify the hostel staff
  3. Travellers would walk in on me, ruining my practice, focus, and also causing a big red face of embarrassment (on my end!)

 

My Experience Meditating Now

Now, several years later, I have developed a steady morning meditation routine. 

And what can I say, it’s freaking awesome!!

I love to meditate in the morning. I find it really sets me up for the day.

These days, I don’t get stressed as easily, I’m more balanced, more focused, motivated, centred and feel genuinely happy before my day has even begun.

Meditation, mindfulness and deep breathing have become necessary exercises in my daily life.

How I Use Meditation to Decrease Anxiety and Manage Stress

The Benefits I’ve Experienced from Meditation

1) Dedicated time to refresh, regenerate and relax. 

One of the greatest things I’ve gained from building a meditation routine is that I’m much more comfortable giving myself permission take a break and a moment to myself.

Being able to pause, reflect, focus and live in the now rather than constantly panicking about the future, what I need to do, my goals or past events.

 

2) Have Greater Clarity With My Thoughts

Rather than having scattered and distracting thoughts a lot of the time I’m now able to focus on what’s important, and detach from the rest.

 

3) I Deal With Anxiety & Stress Much Better 

I’m also so much with how I manage anxiety, pressure, stress, nerves, overwhelm and conflict.

Previously, it wouldn’t take much for me to feel stressed and overwhelmed, but now I feel that my tolerance and resilience is a lot better.

 

4) I Feel Genuinely Happy Within Myself 

Meditation has helped me to feel happier every day because I have greater focus and can prioritise my time on things that have the greatest meaning or impact to me.

I have a better understanding of myself and my emotional triggers, have learned to accept myself as I am and have a more positive mindset. I don’t dwell on the negative and have more gratitude and appreciation for the small things in life.

I guess you could say I’m a much more grounded, happy and balanced person in most areas of my life.

 

How Meditation Could Help You Decrease Anxiety & Stress

 

Something to remember…

Although meditation (for some) is a spiritual practice, it’s not magic.

There may be times when you meditate and don’t feel much afterwards at all. Other days you may feel amazing and ready to take on the world!

Another thing to consider is that Meditation will not rid you completely of your anxiety or stress symptoms.

But it will help you to reduce them and cope more effectively.

Although it may not do those things, Meditation will open the door to your subconscious and give you insight into the inner workings of your mind.

Given many of us are so busy running our lives and distracted by the noise around us, we rarely give ourselves time to tune in to what it really going on at a subconscious level.

Before learning the skill of meditation, I had suppressed my emotions for so long, that I’d eventually boil over like a pot on the stove.

Even at the most undesirable times…aka. work.

I learned the hard way but you don’t need to.

Until you sit down and truly listen to what’s going on in your head, you’ll never be able to overcome or address the source of your anxiety and stress.

If you’d like to read more about the health benefits of meditation you can do so here.

How to Meditate to Manage Anxiety & Stress

How to Get Started with Meditation as a Beginner

Wanna know what’s awesome?  Yeah you do…

Well for starters, you don’t have to be a pro or be spiritual to feel the benefits of meditation.

You also don’t need to have a lot of time to invest into it or spend a lot of money on meditation retreats or classes.

I started my meditation journey on a cold hostel floor with a pillow.

Not ideal, but proves it can be done.

To start a meditation practice, all you need is:

  • Yourself;
  • A quiet place to sit or lie down;
  • and guidance form someone who knows what they’re doing.

And that person is me! Yay!!

If you’d like to give meditation a go, and are interested in learning from someone who has been where you are, I offer a great meditation course for beginners to teach you how to meditate.

Decrease Anxiety with our Journey to Calm Meditation Course for Beginners

Icon Journey to Calm Course

In the course, Journey to Calm, you’ll get to learn about the following:

  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to build a positive and un-shakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up again
  • How to Meditate and what you need to know before getting started
  • How to maintain a good posture to improve the quality of your practice
  • How to choose a meditation pose that suits your body and improves comfort and focus
  • Simple techniques to create a Meditation room that you love and that heightens your meditation practice
  • Simple ways to reduce back & joint pain
  • How to build a fool-proof Meditation Routine in just 14 days.

Click here to learn more about the Journey to Calm Course. 

 

If you’re not ready to jump into the complete course, you can alternatively sign up to our FREE / Lite version of the course below. 

In the free mini course, you’ll gain an insight into what meditation is, how it works, the benefits and why it is so great for decreasing anxiety and stress symptoms.

Like most things in life, you can never be 100% sure what the outcome will be until you give something a go…

Start your meditation journey today by entering your details below.

How to Overcome Limiting Beliefs in 4 Simple Steps

How to Overcome Limiting Beliefs in 4 Simple Steps

This week, I experienced a bit of a downer moment.

I was living my typical daily routine when my head decided to fill itself with an encyclopedia of negative thoughts:

“Maybe I’m not smart enough to be successful”

“I’m not cut out for this kind of thing”

“What if no one likes my style?

“What if I fail?”

“Hang on a sec, easy there Tiger!” I began to think.

Easy there tiger meme

My mind had spiralled so far ahead of where it needed to be and by giving attention to these limiting beliefs, I was letting myself be pulled down for no particular reason.

What the?

The thing is, limiting beliefs are TOXIC.

Yet, they are something many of us struggle with each and every day.

And, as the name suggests, they limit us from achieving your true potential and goals.

“I can’t do this.” “No one will like me.” “I’m not smart enough.” “I’m not pretty enough.”

“I’ll never get a boyfriend” “I don’t deserve to be loved.” “I must work hard for money.”

Thinking like this is super toxic….

Not only for you but for everyone else around you too.

We need to change our mindset and train ourselves to recognise and overcome these limiting beliefs.

That’s exactly what I’m going to explain in this article. 

 

Change Your Beliefs – Change Your Life

Most of the negative thoughts and beliefs that infest our minds are triggered by our brain trying to protect us.

Trying to prevent us from confronting our fears and stepping outside of our comfort zones.

But, if you want to be successful you must stop these beliefs from influencing how you live your life.

It’s time for a change.

No more self-sabotage!

Why You Need to Overcome Your Limiting Beliefs

Many of the beliefs that we’ve been holding on to throughout our lives were imprinted on us from a very young age relative to who/what:

  • We grew up with
  • We’ve surrounded ourselves with
  • People have said about us in the past

And, once installed these beliefs become difficult to change, especially for those who are completely unaware of them.

P.S>> If you’re more of a video person, you can watch the video below as an alternative to reading through this entire article. 

Note: In the video above, the part of the brain that stops us from stepping out of our comfort zones and taking risks is the Amygdala, not the Hypothalums/Hippocampus. My mind went blank at the time – so there you go! 

Confirmation Bias

Without knowing, we all select, filter and mould sensory information to fit in with our position, opinions and the way we want to see the world.

But in many cases, what we think we see, is not necessarily how it really is.

We choose to ignore other information that doesn’t confirm what we believe, called Confirmation Bias.

This is why if you ask someone about their perspective on a certain polarising topic or event, let’s use Climate Change as an example, you’ll get the avid:

  1. Believers who have found every possible resource supporting evidence for their argument, and
  2. Non-believers who have also found every possible source to support their opinions

In this instance, few people will actively seek out content that supports the “other side”. This is because doing so, can lead to cognitive dissonance.

Cognitive Dissonance

Cognitive Dissonance relates to the mental discomfort (psychological stress) felt when someone simultaneously holds two or more contradictory beliefs, ideas, or values. And our brain hate’s this feeling!

Therefore, we avoid it like a disease and without even being aware that we’re doing it.

It’s pretty trippy actually!

But now that you’re here, it’s time to let go of some of those old beliefs and you can do that by following the steps below.

Overcome Limiting Beliefs - Girl Crying-min

4 Steps to Help You Overcome Limiting Beliefs

Your beliefs shape your life.

What you think and perceive affects how you behave, which in turn affects how you perform towards others around you.

When not managed effectively, your belief prism can become your own personal prison and demise.

This is why it is so important to take charge and confront them.

You must go into battle….with yourself.

 

Step 1: Identify

The first step is to IDENTIFY what limiting beliefs you have about yourself, other people, your surrounding environment and your ability to achieve your goals.

Which of these beliefs need to be challenged and uprooted in order to achieve your goals?

As an example, do you believe that you:

  • Have to work hard for money?
  • Don’t deserve love?
  • You’re ugly?
  • You’ll never lose weight?
  • You’re unworthy?

By taking a moment to identify what is going on in your mind, you can now take action towards uprooting these beliefs and making a real impact and change to your life.

 

Step 2: Decide

It’s time to decide that you’re not going to believe something anymore.

In this step, we draw a line in the sand (metaphorically) and take a stand that from now on, this is it.

You’re not going to believe those things about yourself anymore.

You can do this and you are just as worthy as anyone else to achieve your goals.

 

Step 3: Immerse Yourself

Your next step is to start bombarding your conscious and subconscious mind with new and more empowering beliefs.

There are three ways you can do this:

  1. You can flip your negative belief into a positive affirmation (Ie. Think a 180 degree shift)
  2. Make up a new belief that supports the vision of the person you want to be
  3. Consume your mind with positive resources and information (Eg. podcasts, personal development, etc)
  4. Meditate regularly to slow down and observe your thoughts.

On paper these strategies may sound really simple.

BUT, uprooting old limiting beliefs that have been ingrained into your brain for years, can be challenging. 

It can take lot of accountability and self-discipline.

I teach more about overcoming limiting beliefs and the powers of mindfulness and meditation in the Mindfully Happy Handbook.

In this ebook, I equip you with the techniques you need to overcome limiting beliefs on your own. I’ll talk more about it at the end of this article.

Consume yourself with positive vibes

Step 4: ACT

  • Take a leap of faith by stepping out of your comfort zone.
  • Start doing the things you’re afraid of.
  • Review the people you hang out with.

Did you know? We become the combined average of the 5 people we spend the majority of our time with.

What does your circle say about you?

If your circle is made up of people who put you down, make you feel bad, insecure or are judgemental of others, it’s time to distance yourself.

Surround yourself instead with people who are happy, genuinely positive and who are where you want to be in life.

As best-selling Author, Darren Hardy says, “Courage is feeling the fear but doing it anyway!”

 

Using Mindfulness to Overcome Limiting Beliefs 

In addition to meditation and positive affirmation, being more mindful of your thoughts can help you to overcome limiting beliefs.

Taking the time to pay attention to what is going on inside in your head will give you the chance to confront your negative beliefs.

That way you can pull yourself up on that inner dialogue that puts you down when you’re faced with hard times – be it rejection, failure, self worth etc.

If you’re wanting to overcome your limiting beliefs, becoming more mindful of your thoughts is a good place to start.

 

A Simple Way to be More Mindful

If you need some help overcoming your negative thoughts or beliefs, ensure to snap up your copy of the Mindfully Happy Handbook!

Mindfully Happy Handbook Product

In this 20+ page handbook, I introduce you to the simple but powerful principles of mindfulness, gratitude, positive mindset and mindfulness meditation.

I highlight how these natural activities have helped me to gain a much greater control over my mind, negative beliefs and anxiety.

Take the first step towards being a happier you.

Click here to Learn More & Get your Copy of the Mindfully Happy Handbook

 

The Power of Gratitude for Greater Health & Happiness

The Power of Gratitude for Greater Health & Happiness

Did you know that expressing gratitude for what we have in our lives has a significant impact on our overall health and happiness?

Sounds like rocket science, right? NOT!

But truly, it’s crazy how many of us forget to express gratitude each day, especially for the things that we are fortunate to have in our lives.

I guess, it’s probably because they’re no longer a novelty. Things like our family, our friends, our health, our houses our education or even our pets.

We have also become so focused on being busy, and on all the things we don’t have yet. This causes us to feel stressed and overlook all the amazingly wonderful things we do have. 

Whether it’s wanting more money, travelling somewhere new, a new job, cooler friends, a new car, a bigger house, etc… the list goes on.

Our brains have become wired to notice and remember the things that are wrong in our lives.

It’s a survival mechanism, that once served to protect us (back in our cavemen days). But, now has less significant importance only causing us additional stress, pain, suffering and unhappiness.

This is why it is important to train our brains to focus on positivity and gratitude.

 

 

What is Gratitude?

Being “positive” doesn’t mean walking around whistling, wide-eyed and smiling like a clown…. especially when you’re feeling lousy on the inside.

That’s just fakery and is not going to help you by any means.

It’s also not about ignoring your reality or pretending that things are wonderful when they’re not.

To express gratitude you need to flip your natural urges on their head (Eg. focusing on the negative) and instead, choose to focus on all the amazing things you have already in your life.

Say thank you for:

  • The company of your family and friends each and every day
  • Having a steady job to earn an income (Many people around the world don’t have this luxury)
  • Access to hygienic food and fresh water (Consider the poverty of 3rd world countries)
  • A secure roof over your head
  • The freedom of a car for independence
  • Having a comfortable bed to sleep in at night (Many are homeless & don’t have this luxury)

You get the idea.

There are SO MANY things to be grateful for!

This is why it is important to take a moment out of your day (even just 5 minutes) to list out and appreciate all the amazing things you have already achieved up until this point.

 

The Benefits of Expressing Gratitude

Dwelling on negative things fuels unhappiness, depression and anxiety whereas teaching yourself to notice, appreciate and anticipate goodness can be a significant happiness booster.

Research has shown that gratitude helps you to:

  • Experience more positive emotions
  • Decrease depression
  • Become more aware of the abundance in your life
  • Feel better about yourself on the inside
  • Improve your relationships, and
  • Strengthen your immune system.

According to HelpGuide.org, a recent study even revealed that gratitude can make you smarter with how you spend your money. Well, that’s pretty awesome, hey!

 

How to Express Gratitude

1. Give Sincere Thanks to Others in the Moment

When someone goes above and beyond for you or does something to make your day easier, ensure to say a hearty “Thanks!”

It doesn’t have to be anything crazy or over the top, just be quick to verbalise your thanks and appreciation.

Not only will it make the other person feel good, but it will also give your happiness a boost.

Give it a try and see how you feel!

*P.S> Watch this Video*

I love the video below. I almost listen to it every day as part of my morning routine because it reminds me of all the things to be thankful for.

You go Denzel Washington!

It gets me feeling all passionate, motivated and emotional every time….

Maybe it will have a similar impact on you?

2. Keep a Gratitude Journal

Rather than focusing on all the negatives of your day, take a moment to write down all the good things that happened.

Writing down what you’re grateful has been proven to help you feel happier, more connected to others and genuinely appreciative.

It also helps to bring to light small things that may have happened during your day that you overlooked at the time.

To be completely honest, I personally haven’t created a gratitude journal myself, but others do claim that it works for them.

I find that physically recording myself repeating a list of what I’m grateful for and then replaying it to myself each morning is also a really awesome way to do this.

Give both a go and see what you think works best for you.

 

3. Shift Your Mindset – Look for the Positive

Despite it hurting at the time, even the most painful events from our past can teach us positive lessons for the future.

Rather than dwelling on how sh*t something was, focus on what you learned and how it made you a stronger, wiser or more compassionate person now.

If you struggle with dwelling on the negative in life, check out our steps on how to Overcome Limiting Beliefs in 4 Simple Steps.

This would be a great next step for you!

How to express gratitude through meditation

4. Express Gratitude Through Meditation

I love taking a moment in my morning to reflect on all the amazing things in my life.

Mindfulness Meditation is the technique I use to express gratitude daily.

Meditation is great because it helps you build a habit of expressing gratitude and can help to calm the mind, promote relaxation and improve focus during your day. It also has many scientifically proven health benefits in addition to boosting health and happiness.

If you’d like to learn more expressing gratitude through meditation, a great place to start is with our Mindfully Happy Handbook.

Get your copy of the Mindfully Happy Handbook today and learn how to live a happier, healthier and more fulfilled life through:

  • Mindfulness
  • Meditation
  • Gratitude
  • Building a Positive Mindset &
  • Overcoming Limiting Beliefs that hold you back from achieving your true potential.

Mindfully Happy Handbook Product

Click Here to Get Your Copy of the Mindfully Happy Handbook.

 

Not Ready For the Complete Handbook?

If you’re not ready to jump in and get the complete Mindfully Happy Handbook, but would like to feel happier and healthier in your life, ensure to sign up for our Journey to Happiness Checklist.

This checklist will give you a list of simple and easy activities you can incorporate into your day to live a happy and healthy life.

It won’t teach you the “how as this is covered in detail in our Journey to Happiness course. But it will give you an insight into the “what”, and some simple activities you can try.

Enter your details below or via the link above to get your FREE checklist.

 

Next Up: Read our Article on 12 Simple Tips to Live a Healthy & Happy Life

 

14 Happiness Quotes by Famous People

14 Happiness Quotes by Famous People

Happiness – Something we all seek to obtain in our lives, yet many struggle to achieve. 

I don’t know about you, but I always find following celebrities journeys so fascinating, as well as the wisdom they share from their newly gained experiences.

I think it’s always important to remember that all of us have our battles, but there’s always a silver lining.

Here are some amazing and thought-provoking happiness quotes from some of the world’s greatest idols, or should I say, some of “my” greatest idols.

Upon coming across these throughout my own journey, I just felt like I HAD to share them with you and add some sparkle to your day!

So, without further ado, let’s get straight into it and start with one of my absolute favourites: Leonardo DiCaprio.

PS> If you’d love some tips on how to live a happier and healthy life ensure to grab a copy of our free daily Journey to Happiness Checklist.

With this checklist, you’ll gain insight into some simple activities you can do each day to feel awesome in your body and win the day before you’ve even entered your office doors.  

 

14 Happiness Quotes by Famous People

 

1.“If you can do what you do best and be happy, you’re further along in life than most people.”

– Leonardo DiCaprio, Actor

 

2. “Thousands of candles can be lit from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”

– Buddha

 

3. “Only those who have learned the power of sincere and selfless contribution experience life’s deepest joy: true fulfilment.”

– Tony Robbins, Entrepreneur & Life Coach

how to have a happy life: Nature can help to you to feel happier in life

4. “I think most of us are raised with preconceived notions of the choices we’re supposed to make. We waste so much time making decisions based on someone else’s idea of our happiness – what will make you a good citizen or a good wife or daughter or actress. Nobody says, ‘Just be happy – go be a cobbler or go live with goats.”

Sandra Bullock, Actress

 

5. “Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” 

– Democritus, Greek Philosopher

 

6. “There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.”

– Hugh Jackman, Actor

 

7. “Happiness comes from you. No one else can make you happy. You make you happy.”

– Beyoncé

Happiness Quotes by Famous People

8. “Most people would assume my business success, and the wealth that comes with it, have brought me happiness. But I know I am successful, wealthy, and connected because I am happy.”

– Richard Branson, Business Entrepreneur

 

9. “You might not make it to the top, but if you are doing what you love, there is much more happiness there than being rich or famous.

– Tony Hawk, Professional Skateboarder

10. “No one is perfect… absolutely no one. Like precious stones, we have a few flaws, but why focus on that? Focus on what you like about yourself, and that will bring you happiness and peace.”

– Richard Simmons, Television Personality

Spiritual Meditation for Beginners

11. “Find out who you are and be that person. That’s what your soul was put on this Earth to be. Find that truth, live that truth and everything else will come”

– Ellen DeGeneres

 

12. “My mother is a big believer in being responsible for your own happiness. She always talked about finding joy in small moments and insisted that we stop and take in the beauty of an ordinary day..”

– Jennifer Garner, Actress

 

13. “It is very important to generate a good attitude, a good heart, as much as possible. From this, happiness in both the short-term and the long-term for both yourself and others will come”

– Dalai Lama, Buddhist Monk

 

14. “The most important thing is to enjoy your life—to be happy—it’s all that matters.

― Audrey Hepburn, Actress

 

So there you have it, some beautiful happiness quotes and tips to help you create a life that you love.

If you’d like a guide that helps you build a morning routine that lights you up every single day, check out our FREE Journey to Happiness Checklist.

This checklist gives you a summary of activities you can do at the start of your day to boost productivity, happiness and overall health. 

Get your copy by entering your details below so it can be sent straight to your inbox.

 

12 Simple Tips to Live a Healthy & Happy Life

12 Simple Tips to Live a Healthy & Happy Life

Although all of us want to live a healthy and happy life, it’s seems almost rare to find people who are entirely happy, healthy and fulfilled in their current lives. 

Especially in western culture anyway….

It seems like so many of us are struggling to find the true happiness we seek in life, leaving us feeling incomplete, unhappy, stressed, unfulfilled and anxious.

But why is it that we struggle so much?

Well, personally I believe it has something to do with being taught to seek happiness from sources outside of us, rather than looking within. 

Rather than creating the lives we want for ourselves, we focus our attention on things that don’t actually bring us happiness and prioritise activities that give us short term gratification or are self-sabotaging.

Things like:

  • Working in a job you hate because it pays good money
  • Focusing on money and material possessions to validate your self-worth
  • Binge watching TV or eating sh** because it feels good at the time
  • Not feeling happy or confident in our bodies because we’re fatter than the “normal” person
  • Not going to gym because it’s easier or you can’t be bothered
  • Not doing what you love or hobbies that light you up because you have “no time” or are “too busy”
  • Spending your time on low priority and trivial things which don’t add value to your future

Yep, I’m sure each of us can relate to at least one of the above points.

Meme about hating job

The tricky part is that this behaviour is a part of our DNA…

Back in the day, instant gratification would almost guarantee our survival and made us happy. But that’s because we weren’t living as long as we do today.

So what can we do to combat this?

To live a healthy and happy life, here are 12 simple tips and activities you can incorporate into your week.

They will help you to truly become a happier and healthier you.

 

 

1) Mindset & Mental Health

Our mindset is one of the greatest contributors to our overall and long-term happiness and whether you’re able to build a happy life that you love.

Your mental health is greatly influenced by your mindset – ie. whether you often see yourself as a victim, always dwell on the negative or seek out the positive in all situations.

In most cases, our mindset is built upon subconscious internal beliefs. These ingrained beliefs have typically been imprinted into our minds from a young age by those around us – our parents, teachers and even our friends.

The problem is that most of us are completely unaware of the beliefs we have installed.

And you’ll never really know until you take a moment to reflect and tune into your body.

Meditation is a great way to do this and can help you identify any limiting beliefs that are holding your back from your true potential. Whether it’s beliefs about money, beliefs about yourself or beliefs about others.

If you want to live a healthy and happy life, you must uproot these negative beliefs and replace them with constructive positive beliefs. I teach you how to do this in the Journey to Happiness course.

(I’ll touch more on the course shortly, in case it’s something you’re interested in checking out.)

 

2) Managing Stress and Anxiety for a Happy Life

In today’s age, chronic stress is almost becoming the norm…

So many of us are used to running around like headless chickens, stressed out of our minds and having way too much on our plates to handle each day.

Whether it be working in a very demanding job, trying to manage household duties whilst growing a family, making time for study or even stress from imposed social norms and expectations.

The problem is that there are so many negative impacts of stress on our bodies.

For starters, chronic stress can impact our mental health, emotional health and physiological health. Which is the exact reason why it’s important to nip stress in the bud, rather than ignoring your symptoms.

Some techniques and activities that can be helpful for stress relief include:

All of these techniques can help you manage stress and anxiety

how to have a happy life: Nature can help to you to feel happier in life

3) Set Personal Boundaries

Whether at work or home, it is so critical to set personal boundaries. If you want to live life on your terms, you need to determine what your limits are.

And trust me, regardless of what you think, everyone has a limit!

Especially when it comes to saying no, having enough time in your day, patience, emotional tolerance or even money.

It is so important, to set expectations on what you will do and will not do. Not only in terms of morals and ethics, but also in terms of your workload.

You’re not doing yourself any favours by continuing to say yes to everyone because you:

  • Are a people-pleaser
  • Fear not being liked
  • Worry that people will get upset with you
  • Wonder whether your colleagues will think that you “can’t handle it”

Being able to say no, is not a weakness. It is a strength!

And I know because I used to be one of the biggest people-pleasers out there!! AND I was miserable…

So what’s the key takeaways…

  • If someone is constantly delegating you work and it’s too much to handle, speak up and say no!
  • If you have other priorities you’re working on and someone keeps trying to bump ahead of the queue, say no.
  • Through good communication with your peers, family etc, saying no doesn’t have to be a bad thing or hurt anyone’s feelings. Instead you are protecting yourself whilst also ensuring that you can follow through on your promises and attend to your greatest priorities

The truth I stand by is “If you can’t respond with a heck yeah!, it’s ok to say no.”

 

4) Meditate Regularly to Build a Happy Life

As mentioned earlier, meditation is an amazing and natural way to boost your happiness and mental health by allowing you to tune into your body.

In addition to stress relief, there are many known benefits of meditation. This is why it can be a great exercise to add into your daily routine, even if it is just for 5-10 minutes a day.

If you’d like to learn more about meditation you can check out this step-by step guide.

Alternatively you can also enter your details below to get started with our FREE mini Meditation Course for Beginners.

 

 

5) Eat a Nutrient Rich & Healthy Diet

 Now this tip is not rocket science….

Most of us know that to be healthy, eating a good diet is pretty critical. BUT, often even those who think that they are “eating healthy” are not getting enough nutrition into their bodies.

The truth is that foods aren’t as nutritious as they used to be.

Especially given many whole foods such as fruits and vegetables, are picked prematurely and ripened artificially to satisfy the large demands of a growing population.

Some foods now even contain or have been sprayed with pesticides and toxins which can cause havoc in our bodies over time.

Unless you eat local, home-grown or organic produce, this can be really hard to avoid.

You can read about how I use a whole food diet to maximise the nutrition I put into my body, for optimal health and performance.

In that article, I also refer to a natural whole food supplement I take to help fill the gap between the nutrition my body is getting from my food, versus what it actually needs for optimum health and performance.

A whole food supplement can be a great option if you’re busy, don’t have a lot of time or don’t want to constantly think about what you’re putting into your body.

You can read more about the whole food supplement I use here.

 

6) Exercise Regularly for Your Health

Exercising regularly can be an important way to relieve stress as it can help to rid our bodies of “stress” energy.

But the key is to find a type of exercise that you enjoy, rather than exercising just because you feel that you have to.

As soon as you make exercise a chore, you’re going to find yourself procrastinating and self-sabotaging. You’re also unlikely to build a stable and consistent routine – which can negatively impact your health in the long term.

Our bodies are MADE to move… not to stay seated at an office desk. So, not exercising is actually doing your body a disservice. 

Think about what you can do that moves your body and that you love, so you don’t have to think about exercising it just naturally happens.

Here are some examples to get you thinking:

  • Gym
  • Swimming
  • Dancing
  • Walking
  • Running
  • Team sports (eg. Basketball, Tennis, Athletics, etc)
  • Canoeing / Kayaking
  • Gardening
  • Yoga
  • Tai-Chi
  • Martial Arts / Boxing

There are so many options to choose from to add some exercise during your week. Find something you love and stick to it!

Mindset is important to live a happy life

7) Build Positive Relationships

Although the following quote is heavily used, I still wholeheartedly believe it to be true….“You become the average of the 5 people you spend the most time with.”

So the question you must ask yourself is “Who do you hang out with on a regular basis?”

Are you spending your time with dead beats, drop kicks, nasty or bitchy people, judgemental people or those who make you feel bad about yourself?

If so, it’s time to make some cuts…

Don’t waste your time nurturing relationships with people who don’t give you the same in return, or aren’t encouraging you to be the person you want to be.

I have learned from this first-hand….

But remaining friends with people because it’s convenient or because you’ve known them since childhood is not a good enough excuse if they continue to make you feel bad about yourself.

Instead, aim to surround yourself with people who:

  • Light you up,
  • Share similar interests
  • Look for the positive in life
  • Support you and
  • Encourage you to be the best version of yourself.

 

8) Express Gratitude 

Although most of us have goals that we’re working towards, it’s important to take time to reflect on all the current or previous things you have achieved or experienced and are grateful for.

Examples may include your family, owning a house, getting an education, having a job, having all senses and limbs intact, etc.

We often overlook the things that become a norm in our lives, but often they are they things we should cherish most.

Rather than constantly focusing on the future or dwelling on the past, allow yourself to stop and smell the roses. Think about all the things that you are grateful in your life and that make you the person you are today.

Showing gratitude and appreciation each day, even for just a few minutes, has been scientifically proven to boost happiness and contentment in life.

 

9) Allow Time to Unwind

To live a happy and healthy life, you must make time for the things you love and set aside downtime to relax your body and unwind.

A nice little trick to help you do this is to schedule a few activities that you love to do during your week in your calendar / diary FIRST!

As an example, a couple of things that I strive to do each week to fill my cup up are:

  • Make time for exercise 4 times a week
  • I go to the sauna and for a swim on Thursday evenings
  • I meditate each morning before work for 20-30 minutes
  • Wednesday night is date night and we go dancing together

If you’re currently overwhelmed and truly think you have no time for yourself, I recommend starting with even just ONE thing you can do during your week that makes you feel good.

Our bodies need a break.

We’re not made to continuously function at a heightened or stressed state without burning out. So, do yourself a favour, and make down time a priority.

Allowing time to unwind is important to live a healthy and happy life

10) Get Enough Sleep

I can’t stress enough how important sleep is for our overall happiness and health.

Although the general recommendation is to strive for 7-9 hours of sleep, sleep needs can vary from person to person.

Some people can perform optimally on 5-6 hours of sleep, whereas others may need more than 9 hours to feel refreshed.

I personally strive to get a minimum of 6-8 hours each night, otherwise I notice that I just can’t focus as well as I normally do. I’m also not as productive, get headaches and my eyes become strained and heavy.

If getting more sleep is an area you need to improve in, I suggest striving to get 7-9 hours of sleep and experiment with different lengths of sleep to see what works best for your body.

If you struggle with getting to sleep, or getting enough sleep due to waking up or insomnia, I suggest that you consult with your doctor with some tips & tricks that could help you.

 

11) Reduce Time on Social Media

If you want to live a happy and healthy life, stop spending so much time on social media.

Probably not a surprise for some of you but social media can be extremely detrimental to your mental health and happiness, especially when over-consumed. 

When over-used, social media can cause us to doubt ourselves and our self-worth.

This constant comparison game can cause lowered self-confidence and esteem, unhappiness and a whole spectrum of other negative emotions.

You must remember that social media is literally a filtered highlight reel of people’s greatest moments in life. Therefore, you’re not seeing the complete picture of what is actually going on behind the scenes.

I’ve had it myself where someone I was connected to (who always seemed to have their life together, had lots of friends and posted regularly about the good things in life) disclosed that they were actually suffering from depression and a gambling addiction.

I had no idea!!

The key message: be careful and avoid comparing yourself to others on social media. The life you see online is not usually the same as what is often going on behind the scenes.

 

12) Create a Morning Routine That Makes You Feel Awesome!

The final tip to live a happy and healthy life, is to build a morning routine that you love and fills your cup up.

Having a solid morning routine can give you more time to focus on the things you love and can help you to:

  • Take control back over your day
  • Train your mind to focus on the positive appreciate the small things
  • Start your day with something productive rather than waking up feeling lazy or drowsy due to snoozing your alarm
  • Get yourself into momentum for the day
  • Fill your cup up with things you love so you don’t feel deprived during the week
  • Fuel your mind with positivity
  • Affirm your vision, goals and beliefs
  • Grow into a bigger and better version of yourself because you are continuously evolving
  • Make progress towards your goals
  • Learn a new skill
  • Plan your day in advance so you can be proactive, rather than being reactive.
  • Enjoy and appreciate the present moment, rather than focusing on the day ahead

When building a morning routine, you should aim to create a routine that works in with your lifestyle and that you’re going to enjoy.

Create a morning routine to create a happy and healthy life

How to Create a Morning Routine to Live a Healthy & Happy Life Long Term

If you’d like some help and guidance to create your own morning routine, definitely take a look at the Journey to Happiness course.

In this 21-day course you will learn:

  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to create your dream life and Identify areas of improvement
  • About the science behind what makes people truly happy from the inside out
  • How to create a meaningful vision board that can help to motivate you and keep you on track towards achieving your biggest goals
  • About Holistic health and why having a healthy mind, body and soul is critical for overall health & happiness
  • How to build a positive and unshakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up
  • About Meditation and why it can be beneficial for overall health, happiness and productivity
  • Gain insight into whole foods and how much sleep, exercise and water you should be having/doing each day.
  • How to build a killer morning routine in 21 days to improve health, happiness, life satisfaction and productivity.

Click here to learn more about the Journey to Happiness Course.

If you’re not quite ready to jump into the course, you can download the FREE Journey to Happiness Checklist here for a bit of a taste and to get you started.

This checklist gives you a summary of “what” to do to build an amazing morning routine, however in the complete course I teach you the “how”.

If you want to live a happy and healthy life, this is a great place to start!

 

10 Natural Remedies for Anxiety & Stress Relief

10 Natural Remedies for Anxiety & Stress Relief

Since the age of 16 anxiety and stress have been a common occurrence for me. 
Just like many of you I’m sure…

At this age you start to enter the world of VCE (Year 11 and 12) and all of a sudden you’re required to decide exactly what you want to do for the rest of your life…AND start making plans to get realise it…

All within those last 2 years of school – crikey! Talk about pressure.

Then by the time you’re 18, you’re required to start “adulting”, which can come as quite a shock to some of us.

  • No more pocket money….
  • No more parents driving us around when we feel like it….
  • No more packed lunches…
  • No more 2 week boyfriends… (ok maybe that was just me)
  • And you officially get your drivers license….

Eeee shits getting serious….

Then, as we enter our 20’s we hit that point where we need to make some big life decisions including whether we go to uni (for most), work full-time, buy a house or even starting a family.

To be honest, life in my early teens had been pretty sweet, but once I turned 16, I was hit with a mass of self-inflicted stress and anxiety.

The kind of stress and anxiety that has a massive toll on our bodies – yep you know what I’m talking about…

It was in my 20’s that I started to discover natural remedies for stress and anxiety, and goodness me, it was one of the best things I did.

So here’s an insight into 10 helpful natural remedies for stress and anxiety.

 

10 Natural Remedies for Anxiety & Stress Relief

If you know me personally, you’d know I’m not a big fan of taking prescription medications. This is why I rely on natural remedies and techniques to help cope with my anxiety and stress symptoms.

It may not be the be end all solution for everyone…I get that.

But, these natural remedies can definitely help you to reduce your symptoms, even if used along more conventional medicines.

So without further ado, let’s kick straight into it.

P.S > If you prefer to watch videos over reading text you can also check out the video below:

 

1. Mindfulness Meditation

Mindfulness Meditation– originally an ancient Buddhist practice used by various religions around the world, but as of the last few years, has become a mainstream therapy for treating stress and anxiety.

It is a great natural technique where you’re key focus is to bring yourself into the present moment, and usually involves bringing your attention to your breath.

There are many scientifically proven benefits of meditation, including its ability to:

  • Provide stress and anxiety relief
  • Slow racing thoughts and overthinking
  • Help you gain greater clarity, focus and concentration
  • Promote greater happiness, well-being, a positive mindset, greater quality of life and inner peace
  • Lower blood pressure, cholesterol and your risk of heart disease and stroke
  • Help improve sleep and insomnia
  • Improves your resilience and patience,

For anxiety sufferers, the practice of mindfulness is an easy technique to add to your daily routine.

Types of Meditation - Loving Kindness Meditation Image

How to Meditate for Beginners

If you’d like to learn how to meditate, but need help grasping the basics, I encourage you to sign up for our “Journey to Calm” Meditation Course for Beginners.

This course is awesome because it not only teaches you how to meditate, but also helps you overcome many of the challenges newbies experience and build a fool-proof meditation routine.

You can read more about the Journey to Calm course here.

 

2. Get Off Your Phone!

It’s easy to forget how dependent we’ve become with the technology in our lives. Often most apparent by the immediate panic and worry that we feel when we think we’ve lost our phone. Followed shortly by the relief when we realise it’s been sitting right next to us the whole time…

Phew, the relief! 

This constant need to check our electronic devices, regardless of whether there’s an alert or not, can trigger feelings of anxiety. Even just idly scrolling through social media feeds and comparing your life to others can make you feel a sense of stress.

Sometimes it worries me with how intensely people’s phones seem to control them.

And, no! I don’t mean in a crazy sci-fi thriller kind of way.

What I mean is how so many of us multi-task with our phones:

  • Watching TV…but also scrolling the social feeds on our phones
  • Typing a task at work…and then suddenly feeling the need to check our phone
  • Walking down the street…with our face in our phones not even looking where we’re gong
  • And the worst of them all, driving….and texting on the phone.

Look guys, I admit I’m no angel! I’ve been a sucker for all of these things too.

But it’s something we all need to mindful of, especially if we’re wanting to reduce stress and anxiety on our bodies.

 

 

3. Get Yourself Some Herbal Teas

Yeah, yeah. You’ve probably heard about the power of herbal teas before.

But, as a natural remedy for anxiety, herbal teas are just so simple and easy to add into your daily life.

They’re not expensive and some have been scientifically proven to reduce stress and anxiety symptoms; promoting relaxation and improving sleep.

A study conducted by the University of Pennsylvania Medical Center, in Philadelphia, revealed that patients with generalised anxiety disorder (GAD) who took chamomile supplements for eight weeks, saw a significant reduction in their anxiety symptoms versus patients taking a placebo.

That’s why chamomile tea can be a great natural remedy to look into if you need help relaxing and de-stressing in the evening.

4. Essential Oils & Aromatherapy

Essential oils are another natural therapy that can be used for stress and anxiety relief. It is one I absolutely LOVE and rely on almost daily.

Of the many essential oils out there, Lavender, Chamomile and Cedarwood are known to help:

  • Reduce your heart rate
  • Reduce tension in the body
  • Promote relaxation
  • Improve sleep

Another great thing about essential oils is that they can be used in such a variety of ways to relieve stress and anxiety.

They can be smelt, inhaled, burned, diffused, put in a bath, dabbed on your skin, put on your pillow etc.

But just remember, this is mainly for essential oils only. Many fragrance oils are not recommended for your skin or in the bath so be aware of this when looking to buy some new oils.

Related Articles:

 

5. Spend Time in Nature or With Animals

Why is it that we feel so refreshed and happy after spending some time outside and amongst nature?

Well, a key reason is that nature including waterfalls and streams are known to release negative ions into their air.

Once negative Ions reach our bloodstream, they produce biochemical reactions that increase levels of serotonin in our brain. This is said to help alleviate depression, relieve stress and boost our daytime energy.

So, if you’re feeling stressed or anxious – take a moment to get outside and go for a walk in a nature reserve or park.

You’ll feel so much better for it.

In addition to getting up and close with nature, pets are also great for reducing stress. They offer companionship, love and support.

Research has shown that pets can be beneficial to people experiencing a variety of mental health issues, including anxiety.

 

6. Himalayan Salt Lamps

Himalayan Salt Lamps have become increasingly popular over the last few years.

They are believed to have numerous benefits, including their ability to counteract the positive ions released by many electronic appliances in our home environments.

Himalayan Salt Lamps are also believed to:

  • Improve mood and reduce stress or anxiety symptoms
  • Purify the air; restoring and preserving natural air quality
  • Correct the imbalance of ions in our home environments
  • Neutralise the Electro Magnetic Field (EMF) that we get in our homes, due to having extensive electrical devices surrounding us
  • Reduce symptoms of asthma, allergies and other illnesses
  • Improve sleep
  • Increase energy levels
  • Boost serotonin levels

Himalayan Lamps provide similar benefits to what we discussed above about nature and negative ions. However, they provide those benefits in the comfort of your own home.

Related Articles:

Meditation Resources - Himalayan Salt Lamp

7. Exercise

Yeah, yeah. Another one you’ve probably heard of before.

However, for me this one has been HUGE!!

In my case, I need to exercise at least 3-4 times a week in order to keep a lid on the box of my anxiety monster.

If I miss a day or can’t exercise for a week due to sickness or another event, I immediately notice a change in my anxiety levels. Something inside me just feels different and my mind can start to race unnecessarily.

As has been proven on many occasions, regular exercise is good for the brain and is a powerful cure for both depression and anxiety – immediate and in the long term.

Some even say that just 20 – 30 mins of exercise daily can help to reduce anxiety symptoms.

This could include a brisk walk during your lunch break or a quick gym session before or after work. it doesn’t need to be a burden on your life. Especially if you’re not really one who is very keen on exercise.

My advice is to just DO IT!!

Stop being a lazy couch potato, get your heart rate up and let’s burn off some of that anxious energy!

 

8. Eat a Healthy Diet

Most of us are aware of the importance of a healthy diet. It’s not exactly a new concept.

Yet, with the amount of conflicting information about health and diet on the internet, it’s no wonder we’re all confused about what to do.

From an anxiety perspective, diet can have a HUGE impact on your energy levels and nerves.

For anxiety sufferers, it is recommended that you focus your diet on:

  • Whole foods
  • Lean Meats & Seafood
  • Leafy Greens
  • Foods rich in omega-3
  • Reducing your sugar intake
  • Reducing caffeine and alcohol

According to Dr. Ramsey, the co-author of “The Happiness Diet, “people get more anxious and irritable when they are hungry.”

I don’t disagree with you there, Doctor. I definitely get anxious and #HANGRY when I’m hungry. Bring on the meal…

In the book, they also highlight how during anxiety attacks, our blood sugar can start to drop.

This is why having a snack can be the best thing to do if you feel your symptoms coming on (but of course, avoid unhealthy sugary snacks).

Over the last year, I’ve cut out quite a bit of sugar from my diet. So, now, when eating something naughty like a chocolate bar or a snack high in sugar, my heart starts to race and I feel anxious.

This never used to happen to me before!!

I believe it’s related to the sudden hit of energy you get from consuming sugar. This is why I now try to avoid eating those things as best I can.

Note: Being a chocoholic, this can be really hard!!

 

9. Relaxation Exercises

Breathing deeply and also engaging in other relaxation exercises such as body scanning and stretching can help to relieve tension in the body as a result of stress or anxiety.

 

Yogic/Deep Breathing

If you suffer from anxiety, deep breathing is a great habit to get into. Also termed “yogic breathing” or the “4-7-8 breath”, deep breathing has been shown to effectively reduce stress and anxiety.

One reason it works is that you can’t breathe deeply and be anxious at the same time. It also helps to slow down your body.

To do the 4-7-8 breath:

  • Exhale completely through your mouth
  • Then inhale through your nose for a count of four.
  • Hold your breath for a count of seven
  • Now let it out slowly through your mouth for a count of eight.
  • Repeat several times in a row until you start to notice that you feel a greater sense of calm.

Body Scanning – Relaxing Different Muscle Groups

Some people unconsciously tense muscles in their body, such as clenching their jaw, in response to anxiety. To combat this, try lying in a comfortable position on the floor, close your eyes and scan your body from head to toe.

Can you identify any areas in particular that feel tense?

If so, slowly constrict and relax each muscle group, beginning with the toes and working up to the shoulders and jaw. Do this for a few moments.

 

10. Self-Care – Making Time for the Things You Love!

Ever wonder why you feel so relaxed after treating yourself to some time in a sauna, a bath, or a steam room? Or even just by cozying up to a fire with a cup of tea?

Well, the sense of relaxation you feel is associated with the release of tension from your body as a result of feeling warm.

Research suggests that sensations of warmth boost mood and reduce feelings of stress and anxiety.

One study in particular, revealed that “whether lying on the beach in the midday sun on a Caribbean island, grabbing a few minutes in the sauna or spa after work, or sitting in a hot bath or Jacuzzi in the evening, we often associate feeling warm with a sense of relaxation and well-being.”

In addition to seeking some warmth, allocating time for self-care and downtime is really important as part of our weekly routines.

Whether it’s watching a movie, painting your nails, getting a massage, meditation, yoga or going for a walk, making the time for these things will help to make you feel much more relaxed.

I guarantee it!

 

So, there you have it, 10 Natural remedies for anxiety & stress relief.

I hope that you now have some ideas of things you can try to aid in managing your anxiety naturally.

Note: When trying these remedies, keep in mind that some remedies may work better for you than others. Everyone is different. Ensure to try several different remedies before deciding if they work for you.

For chronic anxiety sufferers, you may want to suss out some other treatment options as highlighted below.

Other than that, I wish you all the best with giving natural remedies a go!!

If you would like to learn more about meditation, we cover this an more in our free Journey to Calm course below. 

 

 

Other Treatment Options

For those who suffer from chronic anxiety, you may require some additional treatment or therapy to prevent anxiety from interfering with your daily functioning. This is where it can be necessary to seek advice from a doctor about your symptoms.

The great thing is that Anxiety is becoming much less of a taboo topic these days. So, don’t feel awkward about seeing someone about it.

Even though mine isn’t chronic, I went and got some therapy myself (in the earl days).

It helped me to identify my triggers and make positive lifestyle changes. 

It could be the same for you!

You can also try Cognitive Behavioural Therapy (CBT) which has also been very effective for anxiety sufferers. I personally haven’t tried this though.

CBT is all about helping you to understand how your thoughts affect your emotions and behaviour. And then, replacing those reactions with positive or constructive alternatives.

Finally, there is always medication. However, for me, this would be my last resort. But maybe it’s the best solution for you.

Speak to a doctor and they will be able to help you to explore your options.

All the best!!

10 Simple Tips to Find Greater Happiness in Life

10 Simple Tips to Find Greater Happiness in Life

Why is it that so many of us struggle with finding true Happiness?

Regardless of the many wonders and joys in the world or even the things in our lives that are well and amazing, many of us trudge through our daily lives unfulfilled, sad and dissatisfied.

We all want to find happiness….

But it’s so easy for us to feel unhappy with ourselves, unhappy with those around us, unhappy with the jobs we have, dissatisfied with the direction of our lives and are always left wanting more.

I know for me, unhappiness is usually a result of focusing on the wrong things and measuring my self-worth against others or material possessions that have no relevance to my value as a person.

Maybe you’re doing something similar?

Based on my experience, I was unhappiest when I was:

  • Working long hours in a job tI didn’t enjoy
  • Forfeiting my health for money
  • Time-poor and too busy to invest time in the things I truly loved
  • Spending my money on things that had little value or return, and
  • Taking key relationships for granted

But it wasn’t really my fault. After all, that’s kind of what I was “taught” to do by people around me – colleagues, family, friends etc.

 

Society Flaws

Unfortunately, from a young age we’re all imprinted to strive for what society defines as “success” and “happiness” in life.

We’re taught to chase money, wealth, fame, power, good looks and spend a lot of our time following other people’s lives on social media or TV, rather than living our own.

But what if the system’s wrong? 

The problem with all of these things is that none of them will make you happy on the inside, not in the long-term anyway.

I can tell you from first hand…

Large sums of cash in your bank account and a busy job DOES NOT = Happiness. 

If you don’t know much about my turbulent story – here’s where you can get up to speed.

Truly, a faster car, a bigger house, a pair of Gucci sunglasses, a promotion or even travelling the world, isn’t going to make you a happier person.

No, no…

Happiness comes from within and starts, first and foremost, with YOU.

here’s 10 simple steps to help you bring more happiness into your life.

 

P.S> If you’re more of a visual learner, you can check out what I cover in this article in the video below.

 

10 Simple Tips to Help You Find Greater Happiness in Life:

 

1) Be an Optimist

Find the good in every situation.

To live a life of happiness, it is key to see every experience as an opportunity to learn and grow.

Even if it was unpleasant or frustrating at the time…

Express gratitude. Appreciate all the amazing things and people you have in your life, the job you have, the house you live in, the food on your plate and the comfortable bed you’ll sleep in tonight.

Regardless of your situation, there’s always someone who’s worse off than you, and who’d dream to live even ONE DAY in your shoes.

Given the overwhelming number of people living in poverty every day, take a moment to pause, take a breath and smile. Trust me, you’re doing just fine. All will be ok.

 

2) Live with Meaning

Find your life’s purpose.  

Those who truly find happiness in their lives know their skills and their strengths.

They deliberately build their lives around activities which allow them to use these skills, and for the greater good.

Consider your strengths and the activities that make you truly happy.

And by happy… I mean warm, lit up and beaming from the inside out!

For example, do you love:

  • Teaching?
  • Helping others?
  • Going on hikes in nature?
  • Being creative?
  • Writing?
  • Learning?
  • Seeking new adventures?

It can be a massive happiness booster to add some of these activities into your weekly routine.

Schedule time in your diary for your passions. Even if it’s just for 30 minutes a week.

Seeing gradual progress towards these achievements will be intrinsically rewarding and is a key factor in finding true happiness.

It also gives you greater purpose and direction in your life which will make you feel awesome.

 

3) Never Stop Learning

Maintain an open mind.

In life, there’s no such thing as being too educated, too wise, too kind, too loving or too travelled.

As humans, we are fluid and adaptive beings. We love to evolve and grow from newly acquired knowledge and experiences.

That is why you must use each day to learn something new and STOP playing everything so safe!

Yes, I know

Stepping outside of your comfort zone can be scary. But once you do it, you will feel a new sense of empowerment unlike anything else you’ve experienced before.

Find new ways to challenge yourself, take risks and step outside of your comfort zones.

Learn from mistakes and failures and embrace new experiences and opportunities.

Seeing progress towards our goals or even growth within ourselves, are some of the greatest sources of true happiness.

Happiness in Life is to Never stop Learning

 

4) Live in the Now

Stop to smell the roses.

Many become so tunnel-focused on achieving future goals that they forget to embrace and appreciate the now. I myself, I have been guilty of this.

Take time out of your day, every day, to appreciate your surroundings.

It could be as simple as:

  • Taking a moment to notice the vastness of the blue sky above you
  • Smelling the fresh scents of your neighbours flower garden
  • Listening to the sounds of birds chirping in the trees
  • Observing the diversity of people’s fashion as they pass you on the street, or
  • Listening to your favourite song one more time
  • Admiring the size of city skyscrapers as you commute to work.

If you don’t take a moment to stop and live in the moment, you’ll miss all the small things that make life so great.

Make the most of each day, every day. This will help you to find happiness, even from the small inconsequential things.

Here’s 5 simple ways you can be more mindful during your day.

 

5) Find Happiness Through Meditation & Mindfulness

During your week, it’s important to take a moment to clear your mind.

Meditation is a great way to bring your focus back to the present.

When you focus on the present moment, you are much more likely to feel centred, happy and at peace. Meditation and mindfulness can help you with this.

And no, you don’t need to be a “pretzeled” yogi or a Buddhist monk to reap the health benefits of meditation. Anyone can engage in meditation exercises… even if it’s just for 5-10 minutes each morning.

When practiced regularly, meditation can help to reduce negative thoughts, anxiety, stress and depression and increase feelings of peace, calmness and serenity.

If you’ve heard about meditation and are curious to learn more about it, sign up for our Free introductory meditation e-course below.

 

 

6) Be Kind to Others & Yourself

This one is pretty simple. Just be nice!

You don’t have to be an angel or saint 100% of the time. Just be more respectful and kind to those around you.

Doing nice things for people can trigger feelings of happiness by making us feel warm and fuzzy due to the natural dopamine (happiness hormone) release we get from doing so.

Volunteer your time, help others and be giving.

They may not always return the favour or physically show their appreciation, but you’ll reap rewards in the long run, even if it’s just good Karma.

 

7) Nurture Your Body Properly

Your body is your temple and you only get one.

Instead of treating your body like a rubbish bin, fuel it with nutritious and healthy whole foods.

Engage in regular exercise (even if it’s just a 30-minute walk on your lunch break) and strive to get the 7-9 hours of sleep that your body needs for optimum performance.

This will make you feel good on the inside and look great on the outside.

When you feel run down or sick, give you body a chance to rest, repair and recharge. Even if it means not getting that one last task done and ticked off your to do list.

Self care is so critical, especially if you’re a high-achiever and tend to push yourself to burn out.

 

8) Appreciate You for You

Learn to love yourself as you are.

Each of us has our own quirks and insecurities. It’s how you manage and respond to these insecurities that will determine whether you thrive or self-destruct over time.

You have 3 options. You can either:

  1. Choose to hate yourself or that part of your body; putting yourself down each time you look in the mirror over something you cannot change.
  2. Take action to make a change. If you’re overweight, go to the gym and start eating properly.
  3. Accept it and move on. Identify all the other characteristics that you love about yourself. Maybe you have great hair? A killer smile? A kind and loving heart? A natural wisdom about the world?

We’re all different and have unique features and personalities. Embrace it!

Accept yourself as you are – flaws and all.

Be grateful for what you do have rather than stressing about the things you don’t.

No one is perfect – so why are you trying so hard to be?

Nurture Relationships to feel a greater sense of happiness

 

9) Cherish Your Relationships

Relationships are one of the biggest sources of happiness in our lives.

Yet in our busy society, we become so easily caught up with other responsibilities that we neglect those around us.

In the pursuit of money, fame and fortune many of us overlook the needs of our family and friendships. If managed poorly it can lead you to a very depressing place.

To be happy, you must focus on surrounding yourself with a supportive circle of family and friends, a loving relationship and a thriving social life.

Cultivate and build connections (no, not through Instagram or Facebook), but actually in person.

By doing so, you will experience greater levels of joy, attract higher quality relationships into your life and satisfy your sense of belonging.

Rid yourself of pessimists or gossipers.

Disconnect from people in your life who make you feel bad, unworthy or unconfident.

Instead, make a conscious effort to spend quality time with happy people, family and friends who make you feel good, support and encourage you and take delight in your good fortunes.

In return, offer them the same.

 

10) Be Resilient 

Learn and grow in the face of challenge.

When you get smacked down in life, remember…. life is a rollercoaster.

Don’t let it get you down.

Instead, rise up from failure, take on new challenges and adapt readily to change.

Stop taking things so seriously (as I used to). The truth is that you can’t control everything or have your way all the time (even though I used to wish we could).

Sometimes, life can push you down a different path which can be scary, or even exhilarating.

So ease up tiger!

Let your hair down every now and again and enjoy the ride. All will work out in the end.

 

For me, these 10 things have had a significant impact on my life.

 

I hope for your sake, that they have helped trigger even just ONE NEW IDEA on how you could do something differently. ONE SMALL THING you could change in your life to be a happier and healthier you.

If you need help with creating a life you love and that lights you up every day, I can help!

We’ve designed a course to specifically help you to become a happier and healthier you in 21 days.

You’ll learn how to improve all aspects of your life (physical, emotional and mental health) and how you spend your time.

I’ll teach you a simple routine to maximise results each day, so you can make progress towards your biggest goals and start you day with the things you love and that make you feel amazing (rather than forcing yourself out of bed each morning).

Introducing….

The Journey to Happiness Course!

Journey to Happiness Course

Inside the Journey to Happiness course you’ll learn…

  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to create your dream life and Identify areas of improvement
  • About the science behind what makes people truly happy from the inside out
  • How to create a meaningful vision board that can help to motivate you and keep you on track towards achieving your biggest goals
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up
  • How to build a positive and unshakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About Meditation and why it can be beneficial for overall health, happiness and productivity
  • What Holistic health is and why having a healthy mind, body and soul is critical for overall health & happiness
  • Gain insight into whole foods and how much sleep, exercise and water you should be having/doing each day.
  • How to build a killer morning routine in 21 days to improve health, happiness, life satisfaction and productivity.

Click Here to Learn More About the Course

 

If you’re not ready to jump into the complete course right now, get started with our FREE Journey to Happiness Checklist.

With the checklist, you won’t receive as much value or guidance compared to the course, however it will give you insight into a list of activities you can do each day to live a happier and healthier life.

Think of it as a mini small sneak peak inside what is covered in detail in the Journey to Happiness course.

Enter your details below to get sent your free Journey to Happiness Checklist:

 

6 Relaxing Essential Oils for Anxiety and Stress Relief

6 Relaxing Essential Oils for Anxiety and Stress Relief

As an anxiety sufferer and chronic stress-head, I understand the frustration of not being able to calm your mind or relax after a stressful day at the office.

Thoughts on constant churn, muscles tense, sweaty palms, a tightening chest or churning stomach.

Yep, it truly sucks!

Essential Oils to help calm and crazy anxious mind

But, thankfully I’ve found a solution that is natural and pretty easy to do Boo-Yah!

It’s time to fill your room with the nourishing aroma of natural 100% pure essential oils…
I’ll talk in more detail about essential oils for anxiety below.

Essential Oils for Stress and Anxiety

I can tell you from my own first-hand experience, essential oils are a great natural remedy to reduce anxiety and stress-related symptoms.

Although there isn’t much scientific evidence available to consistently show the exact link between essential oils and anxiety / stress relief, I personally find essential oils have a really nice relaxing effect on me.

I guess it’s each to their own….

If you find that beautiful smells and aromas can have a soothing effect on your mind and your emotions, get on the essential oils train – I promise you won’t regret it.

Essential oils can be used in a diverse range of ways too. Whether it’s, diffusing them whilst you meditate, burning them whilst in the bath, diffusing them in your bed room to promote relaxation or dabbing them on your pillow to aid sleep.

If you prefer learning visually, you can watch a video version of this article below:

 

Here’s a list of 6 relaxing Essential Oils that you may love to add to your tool kit:

 

1. Lavender

This essential oil is so versatile. I love it!

Not only is Lavender great for enhancing sleep, but clinical trials have revealed that it has relaxing and soothing properties that can help to:

  • Relieve stress, depression and anxiety symptoms
  • Reduce hypertension, muscle tension and panic attacks
  • Reduce Irritability and restlessness
  • Calm the nervous system and an overstimulated mind – which for us anxiety folk, is A.M.A.Z.I.N.G!

And, if that isn’t enough, some say that it can even help people with migraines.

If you don’t have a lavender essential oils, this is a staple essential oil to add to your tool kit.

 

2. Ylang-Ylang

I have many essential oil blends containing Ylag Ylang, yet I am 100% certain that I mispronounce it every time I say it.

This weird-named essential oil comes from the native “Ylang Ylang” tree in Indonesia and is best known for its medicinal and cosmetic uses.

As an essential oil for anxiety, Ylang–Ylang is said to promote relaxation by reducing feelings of hypertension, stress and frustration.

It contains sedative elements that aid in reducing the levels of cortisol (stress hormone) in the body.

Interestingly, it can also be used as a/an:

  • Insect repellent
  • Antiseptic to prevent infections
  • Treatment for insomnia

Cool huh!? Definitely worth adding this one to your Essential Oils stash too!

Ylang Ylang Essential Oils for Anxiety

 

3. Lemon

Lemon is another essential oil known to have relaxation inducing properties that:

  • Fight stress, anxiety, and depression
  • Improve your immune system

Some people don’t like the smell of lemon (Take exhibit A; my boyfriend), but personally, I find it refreshing and uplifting.

When meditating, my favourite essential oil blend contains lemon as a key ingredient and I find it really helps with maintaining concentration and focus.

 

4. Bergamot

Of the fragrance and oil blends I have, I actually don’t have Bergamot as an essential oil on its own.

It seems to be a popular one to blend with other oils – such as lavender, lemon and eucalyptus (which is a blend I have). Apparently, it can also be found in Earl Grey Tea.

The benefits of the Bergamot essential oil include its ability to:

  • Ease stress, anxiety, agitation and insomnia
  • Help soothe an anxious and busy mind
  • Boost your mood

This is why it is often used as a natural remedy to treat depression.

I actually found out recently, that my mum has bergamot plants in our garden…Iif only I knew how to create my own bergamot essential oil concoction. hmmmm…

 

5. Frankincense

Frankincense, another very versatile essential oil.

Its sedative properties can be great for:

  • Reducing irregular breathing or a tight chest due to fear, nerves or anxiety
  • A natural anti-depressant
  • Providing emotional relief 
  • Soothing the mind
  • Increasing focus and patience

If you’re interested in meditation, it can be a great oil to burn or infuse during your practice.

Frankincense Essential Oils for Anxiety

 

6. Roman Chamomile

Mmmmm Chamomile...one of my favourites.

Many of you would know of Chamomile as being a delicious herbal tea, but did you know that it also makes a great essential oil for anxiety and stress relief too?

If you’re a herbal tea-lover like I am, you’d be familiar with some of the main benefits of Chamomile, such as:

  • Relaxing muscles
  • Calming the nervous system
  • Promoting better sleep

It can also help to:

  • Treat skin conditions
  • Digestive issues
  • and much more

According to Dr.Axe (a doctor of natural medicine), Chamomile is one of the most ancient medicinal herbs known to mankind.

 

 

What to Look Out For When Buying Essential Oils

Essential oils are now available all over the place. This can come in handy, but can also be a disadvantage.

Here’s why…

Due to the growing popularity and demand for essential oils all over the world, there are more and more companies starting to sell “look-alike” and impure essential oils. 

These companies of course continue to market their overly diluted and tainted oils as 100% pure, because the industry is not strictly regulated at the moment so they feel they can get away with it.

This can make things very confusing!!! Especially for beginners.

There’s a BIG DIFFERENCE between pure essential oils and fragrance oils.

If you’re a nature bum like me, you DON’T want to purchase some shitty fragrance oils that smell like fake rose, fake lavender or something that was whipped up at your grandma’s house… No offence grandma…

If you’re wanting top spec, high quality essential oils, be sure to look out for the following:

  • 100% natural & pure –Find a brand that contains only aromatic plant compounds and not any additional fragrances, fillers, artificial ingredients or synthetic oils.
  • Try to find essential oils that have been extracted using more natural methods.
  • Purchase a brand with a good reputation
  • Keep an eye out for sellers who reference the scientific botanical names of the oils rather than a generic name, but this can be a hit or miss with most companies not referring to scientific names.
  • Check whether the oils are free of pesticides or other chemical residues
  • The oils should by GC/MS Tested.This report shows all the chemical components that make up the oil. This should reveal oil there are any impurities in the oil.

+ MLM Companies

There’s also some essential oils brands that are network marketing companies. That’s why you may have noticed that DoTERRA is everywhere on Pinterest and the internet…because they have often bloggers, influencers and other people to act as reps for their products.

This isn’t necessarily a bad thing, but does mean that it gives them an advantage over some of the other really good quality brands out there that are smaller. It also doesn’t mean that their products are better than everything else or the “be all, end all” for essential oils.

So, what brands are good options to check out???

I did some research and stalking on Amazon, and below have highlighted the Essential Oils brands I would go for personally (if you’re planning to take advantage of the convenience of buying online).

 

 

A Review of 5 Popular Brands on Amazon

At home, I have over 15 different essential oils and blends, of various brands, which I absolutely love!

If you don’t have any, looking at a package option can be a really great idea. Here are some of the top brands that stood out to me:

 

~ The Best of the Best – The Winner! ~

 

#1 – Edens Garden – 6 Essential Oils Set 

Edens Garden is another pretty well known and growing brand in the essential oils space.

The have a beautiful 6-set of Essential Oils comes with Lemon, Eucalyptus, Lavender, Peppermint, Sweet Orange and Tea Tree. This gives you some great variety, especially if you are new to essential oils and are not quite sure what scents you life or dislike yet.

 The Good

  • Their mission is to sell products that are 100% pure and therapeutic grade.
  • NO add bases, fillers, additives, etc to any of their oils! They try to keep the oils in their purest forms.
  • All oils are GC/MS tested
  • Their products are sourced from organic growers and distillers and extract the oils using steam distillation or cold pressed methods. They avoid synthetic additives – which is a good sign in my books.
  • They don’t engage in MLM or pyramid selling and were actually voted the #1 Non-MLM essential oil company
  • 10% of profits are given to organisations which they feel are helping to build a better tomorrow
  • Customer reviews on Amazon say that the oils smell great and that they appear to be high quality.
  • The price is also really reasonable.

The Bad

  • Some customers have complained about the smell of the oils saying that overtime they either disappear or start to smell chemically. But this seems to be a common trend with all oils really.
  • Apparently, their customer service isn’t great, leaving some customers quite pissed off.
  • Some have experienced issues with leaky bottles on delivery.

The Bottom Line

From what I can see, 81% of all customer reviews have been 5-Stars. This is a lot more compared to some of the other essential oil brands I looked at.  The bottom line for me – the positives clearly outweigh the negatives.

In terms of the concerns regarding delivery (leaking or broken bottles), I think this is a common issue with Amazon and essential oil products in general. I’m not going to hold that against company itself. The changing smell comments are also interesting.

If you’re looking to get started with a reasonably priced, diverse and reliable essential oils product, I’d get started with these.

View on Amazon here.

 

Other Options

2. Plant Therapy – 6 Set of Organic Essential Oils

Plant Therapy is quite a well known brand for providing good quality essential oils. Their set contains 6 different essential oils including: Eucalyptus, Lemon, Peppermint, Sweet Orange, Tea Tree and Lavender.

This is again another diverse set of oils for anyone who is a beginner to essential oils, or is unsure what kinds of smells they like.

The Good

  • Company claims that all oils are 100% pure and undiluted, except for their roll-on products which are diluted for safe use on skin.
  • Oils are apparently non-GMO and USDA Organic – but not sure whether there are such things as GMO and non-organic oils! Haha 🙂
  • Are GC/MS Tested
  • Offer some “KidSafe”formulas and options in addition to their usual oils
  • They have certified Aromatherapists on staff
  • Plant Therapy offer a vast range of different sized oils – from 2.5ml-10ml and 10-30ml.
  • Reasonable price and great reviews on Amazon.
  • Many customers state that the quality of the oils is really good for the price and that they smell really nice too.

The Bad

  • On the contrary, some customers on Amazon have said that the oils smell bad, are really faint or disappear after a while when burning them.
  • Some have mentioned leaking products on delivery which they found disappointing, but this a common problem with products bought online.

The Bottom Line

The Plant Therapy oils could be another good option to go for. They have many positives associated with their brand and products. The main negatives that customers highlight really come down to personal preference and opinion.

The “leaky” delivery concern is a common issue across many essential products on Amazon. This one could be a great on to consider for your essential oils purchase.

View on Amazon here.

 

3. Natrogix Bliss – 9 Essential Oils Set

I personally hadn’t heard of Natrogix’s Essential Oils before doing my research on Amazon.  Yet, they appear to be pretty popular. At the time of writing this article, they have almost 1,500 customer reviews with 74% positive. Jeeezus!

Natrogix offer a 9-set of Essential Oils which is think is great and really gives you a good diversity at a reasonable price. You get Tea Tree oil, Lemon, Lavender Sweet Orange, Rosemary Lemon Grass, Frankincense, Peppermint and Eucalyptus.

 

The Good

  • They claim that their oils are 100% pure with NO pesticides, herbicides, GMOs or other additives.
  • All oils are GC/MS tested and they give you codes and reports so you can see the results
  • Have super cute packaging
  • They include an e-book to help educate you about the oils, various recipes and general safety etc
  • Supposedly have good customer service
  • They have a really great and informative website: https://natrogix.com/about-us/

The Bad

  • Many have shared concerns regarding the quality of the oils. Some have stated that they appear to be highly diluted or impure.
  • Some have complained about the oils pouring out of the bottles really fast which causes them to go through them really quickly.
  • I can’t find any information about their extraction methods either, so not sure how natural their process is

The Bottom Line

The website, the e-book provided and so many other things make me want to buy this product. But, there are a few things including their extraction methods and the bad smelling reviews that make me unsure.

They also mention that “smell isn’t everything about essential oils”, which could put a lot of customers off buying. For me personally… I buy essential oils because I want them to smell good. Otherwise what’s the point! haha. I don’t want my house our bedroom to smell like “shite”…

Having over 1,000 5-Star Amazon reviews is pretty awesome in my eyes and must mean something. So, I’d probably give these guys a go.

View on Amazon here

 

#4 – doTERRA – 10 Essentials Oils Family Set (Approx. $136)

“doTERRA” is one of the most popular brands of essential oils out at the moment. Some might say it has become a hip trend of it’s own.

This 10 essential oil set by doTerra contains Lavender, Lemon, Peppermint, Melaleuca, Oregano and Frankincense, as well as a few different essential oil blends; Deep Blue, doTERRA Breathe, DigestZen and doTERRA On Guard.

This would offer beginners some great diversity in trying different essential oils. But, do keep in mind that the bottles in this set are only 5mL rather than the usual 10mL of most gift sets.

The Good

  • They pride themselves on providing high quality oils
  • Classify their oils as being CPTG Certified Pure Therapeutic Grade, but I think this may be based on their own criteria rather than being an industry-wide test.
  • They extract their oils through steam distillation and cold pressing – which is good.
  • Customers have said that they like how the gift set contains short descriptions about the products
  • Comes in nice and secure packaging

The Bad

  • Not sure if GC/MS tested
  • Some customers say it’s a waste of money
  • Issues with some bottles not being full or of equal volumes
  • The kit only comes with 5mL bottles, whereas many other kits contain 10mL.
  • Although you may be getting a larger variety of oils they are all super tiny in size.
  • They are a network marketing company.

The Bottom Line

If you’re after a reliable and quality essential oil for a pretty EXPENSIVE price, then go for it! There are many happy customers of doTERRA and they are popular, so I think in general, it is a pretty safe option.

Network marketing companies aren’t all bad and sometimes they do have really high quality products. But there are some dodgy brands on the internet too that unfortunately give the industry a bad name.

It’s just something to keep in mind compared to other brands.

View on Amazon here

 

#5 – Fabulous Frannie – 14 Essential Oil Set (Approx $25)

Fabulous Frannie is a relatively popular essential oils brand on Amazon.

I had personally never heard of them before, but they have almost 1,000 customer reviews, which I guess, is a pretty good effort.

This 14 set of essential oils contains Eucalyptus, Grapefruit, Lavender, Lemon, Lemongrass, Lime, Patchouli, Peppermint, Pine, Rosemary, Spearmint, Sweet Orange, Tangerine and Tea Tree.

For the super cheap price, I feel that this could be a bit too good to be true – but who knows.

The Good

  • They claim that their oils are therapeutic grade with no fillers, additives or carriers added
  • The oils are GC/MS tested
  • Many customers on Amazon have commented that the oils have exceeded their expectations.
  • Despite the cheap price, they also say that they love the smell and quality of the oils.
  • Comes in cute packaging
  • Responsive and helpful customer service

The Bad

  • I can’t find any information about how they extract the oils which is a red flag for me
  • They claim they are vegan and cruelty free – but this is a bit odd given essential oils come from plants not animals. Therefore, of course they’re vegan!! Derrrr!!! Unless they are referring to the oils being tested on animals which if I’m honest, I have no idea about…
  • Inconsistent volumes of essential oils in the bottles
  • Inconsistency with the names of the oils – with the ads saying pine oil, but then the bottles saying “fir needle.”
  • Customer complaints about leaking bottles on delivery (standard for oils it seems) and poor quality oils. 

The Bottom Line

If these oils are legit, then they are at an incredible price! I’m not sure I’m convinced that they’re 100% pure essential oils. But, I could be wrong… 

I can’t find any information about where they source their ingredients from, or how the oils are extracted. Their website really doesn’t have much detail about the products at all which does concern me.

My gut is telling me that there could be additional fragrances weaved in here, but it’s hard to know. Could be a good buy if you’re on a tight budget.

View on Amazon here

 

So, there you go!!

There are many other essential oils brands that you can research, but these are the main ones that stood out to me and were popular on Amazon.

It took me a ton of time putting this together, so I hope that you find the info helpfu and valuable so you don’t end up buying any dud oils.

All the best!!