Wellness Journey - Week 7

chalice-farms-you-are-power

WEEK SEVEN | STRENGTH

Emotional strength is just as crucial as physical and it’s so important to exercise both for optimal performance and wellbeing. This issue was created to help you do just that! Whether breaking a sweat, or head down during a work day, we hope this content adds some tools to your toolbelt in the strength department. Read on to dig in… 

 


 

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TAKE INVENTORY OF YOUR EMOTIONAL STRENGTH 

THINK YOU KNOW WHAT IT MEANS TO HAVE EMOTIONAL STRENGTH? LET’S SEE! 

Emotionally strong people handle daily life stresses more efficiently and recover faster from hurdles and dilemmas when they occur. Emotional strength refers to one's internal coping ability. 

In general, popular culture portrays emotionally strong people as quiet, stoic types, those who do not complain and whose emotional expression is unchanged even during a crisis. Any signs of emotion are often proof that the person has a problem coping and is, therefore, emotionally weak. 

However, this is not emotional strength. Emotional strength is not stoicism and momentary reaction. Instead, emotional strength is something that can only be assessed and created over time. By definition, emotional strength is one's ability to deal with challenges and bounce back from them, not how one responds in a given moment. Wondering if you have emotional strength? Here are seven ways to assess yourself and others: 

Emotionally strong people are….

  • Less discouraged by setbacks and disappointments 

  • More adaptable to change 

  • Able to recognize and express their needs 

  • Focuses on getting around the hurdle rather than on the hurdle itself 

  • Learn from mistakes and accepts criticism 

  • Can see the larger perspective in a challenging situation 

  • Able to recover from emotional wounds such as failure and rejections 

If you do not strongly resonate with this list, know this is just a tracker. You build emotional strength over time. However, it is always helpful to take inventory and see where you need to reassess and develop your skills. 

 


 

woman-working-out

TAKE YOUR EMOTIONAL STRENGTH TO THE GYM 

LIFE WILL ALWAYS BE THROWING YOU CURVEBALLS. BY DEVELOPING AND STRENGTHENING YOUR EMOTIONAL STRENGTH, YOU WILL BE BETTER AT DEALING WITH THE OBSTACLES LIFE WILL THROW AT YOU.

When dealing with life obstacles, everyone copes in different ways. Some of us do better under pressure, buckling down and getting what needs to be done done. Others collapse. The truth is, nobody wants to feel out of control or feel weak. That's why it is essential to take time and find ways to build our emotional strength. Like the way we focus on getting our bodies into shape or practicing healthy habits like meditating, we can also improve our mental wellbeing and handle difficult events. 

It's normal for everyone to have moments of weakness; however, if you always feel like you are drowning in your emotions, you. might need to take time and some steps to improve your emotional wellbeing. Here are ten tips that will help you build up your emotional strength. 

  1. Draw lines in the sand: If you have a mother-in-law, you likely know the importance of this. But, you should apply it to people, places, and things beyond just your overbearing mother-in-law. Boundary setting is essential to apply to all areas of your life. By understanding values and understanding where you stand and what you feel in all aspects, you have less chance of feeling taken advantage or feeling undervalued. 

  2. See ya never past: Take your past out like the trash! Your ex, the time in first grade when you farted in front of your entire class? Let it go! While our past mistakes help us learn and grow, hanging onto the past is unhealthy. If you are having difficulty letting your past mistakes go, consider writing them down. 

  3. Call them, beep them, if you want to reach them: Your friends have your back; let them be there for you. People who do not seek others eventually cannot stand up under the weight of their struggle or become isolated and resentful. 

  4. Say ommmmmm: Slow down and stop doing a million things every single second. Practicing mindfulness eases psychological stresses like anxiety, depression, and pain. Take time for things like yoga, exercise, and meditation. 

  5. Remove that mask: Those who open up and allow themselves to be vulnerable will enable one to learn what real companionship, love, trust, sincerity, and genuineness feels like. 

  6. Date yourself: Everyone is alone from time to time. Learning how to make the most of your alone time makes you a better and happier person. 

  7. Be your own hype man/woman: Would you say that to your friend or kid? No? Then why are you saying it about yourself? Turn negative self-talk into positive thinking. Doing so will help reduce your risk of depression, lower distress levels, and improve your coping skills.  

  8. R-E-S-P-E-C-T your body: Your mind and body are one and the same. By taking care of your body, you are taking care of your mind. 

  9. Save the drama for your mama: Save the drama for your favorite reality tv show. For your peace of mind, assess the circumstances and choose your battles.

  10. Therapy saves: Talking with a therapist can benefit you greatly. You can grow stronger and decide whether your issues are big or small.

 


 

flex-your-mind-fruit-chews

MANTRAS FOR A STRONGER SELF 

YOU MIGHT FEEL LIKE YOU'RE CRAZY AND TALKING TO YOURSELF, BUT MANTRAS WORK!

Ever notice your inner voice is starting to get too negative? It's time to change the narrative. This is where the power of a mantra can kick in! Repeating positive and realistic affirmations is a productive way to keep building positivity, a better life, and getting rid of those negative thoughts that prevent you from greatness! Here are five mantras that we love and know are perfect for strengthening your emotional health. 

  1. Feelings are not facts

  2. Positive mind positive life

  3. The less I respond to negative people, the more peaceful my life will become

  4. What consumes my mind, controls my life

  5. Choose purpose over perfect

 


 

golden-strength-juice

GOLDEN STRENGTH

GET A MEGA BOOST WITH THIS DELICIOUS, NUTRITIOUS, AND CREAMY SMOOTHIE

Recipe thanks: doctoroz.com 

Refreshing and packed with nutrients and fiber. This smoothie is like a tropical vacation in your mouth! 

Ingredients: 

3/4 cup milk of your choice

3/4 cup pineapple chunks 

3/4 cup chickpeas 

2 tbsp peanut butter 

2 dates, pitted 

2 tsp ground turmeric 

1/2 cup ice cubes 

Directions:

Combine all ingredients into a high speed blender and blend until smooth.

 


 

STRENGTH AND CARDIO 

A LOW INTENSITY AT-HOME WORKOUT 

 

This at-home workout is great for building strength, while also sneaking in some cardio. All you need are dumbbells and a soft surface or mat. With three strength and cardio circuits, you’re sure to feel the burn — and feel great after, too! 

 


Go to Week 8 - Imagination