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Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about journaling your life, because it’s worth recording! Journaling isn’t just for teenage girls. Powerful and successful people regularly keep journals. A journal can record your life and serve as an emotional release. A journal can serve as a record for your children. It’s also a great way to back up your aging memory! If you’ve never considered keeping a journal, reconsider.
For years, many people have used journals as a way to chronicle their lives, thoughts, and experiences. Today, many people are using them to record their health, chronic pain, mood, sleep, emotions, and daily experiences. Our own clients have gone on to share their journals with us, saying how they find them useful for journaling their progress, recording their positive changes, helping them with decision making, and being a powerful source of emotional support.
I’ve been journaling since I was a child, and so have a number of successful people. In fact, journaling is a lifelong practice that can do a lot of good in your life. It’s a practice that is worth doing! Sometimes people think journaling a bad thing because a lot of people think it’s a teenage thing or a middle-school thing. Not true. Journaling is a powerful and important practice. It can help you make more clear-headed decisions, record your life, and even serve as an emotional release.
Journaling is an easy way to stay in touch with what you are feeling, but it is also a great way to record important information about your life. It doesn’t have to be filled with gushing declarations of love, but it does need to be a place where you can put down your thoughts about your life. Sometimes it is even more powerful to jot down a few notes to yourself about how you are feeling, because it will help you remember that next time you are feeling low, you can stop and think about how you felt that day, think about how you felt that week, think about how you are feeling now, and think about how you are feeling tomorrow.
Keeping a journal is simple
1. Decide on a format.
Nearly any form of journal can be effective. A notebook, word processor, or dedicated journal can serve you well. You can even record your journal online. It’s entirely up to you. A blog can serve as a journal.
2. Stick to a schedule.
Try to write something at least a few times each week. Ideally, you’ll be able to record your thoughts daily. You’ll find that the journaling habit is easier to create if you write each day.
3. Keep it casual.
You’re not writing a novel. You’re writing for yourself. You don’t even have to use complete sentences! Use a style that suits your wants and needs. Some days you’ll write more than others. There will be days without much to write about.
Anyone can enjoy the benefits of a journal. Choose a format that you enjoy and start writing. Keep a regular schedule. You’ll be amazed by how much you write over the years if you just write a little each day.
A journal serves many purposes
1. A journal serves as a both a record of your life and your progress.
Failures are difficult to forget, but successes can be difficult to remember. When you’re frustrated with your progress, it’s easy to pull out your journal and remember all the successes you’ve had in the past.
- As we get older, the details of the past become fuzzy. A journal is a nice way to record your life and keep the details available. Your children might enjoy reading it someday, too.
2. A journal can reveal the truth.
Things seem a little different on paper than they do in your head. Putting your thoughts to paper can reveal things you never considered. A journal can provide more insight than your thoughts alone.
3. A journal can hold you accountable.
Fleeting thoughts and ideas are easy to ignore, but a written record is more compelling. You’ll find that you’re more conscientious and hold yourself more accountable when you keep a journal.
4. A journal is the perfect place to record and track your goals.
Goals require regular attention. The biggest challenge with achieving goals is forgetting about them after the initial excitement has worn off. Make a short entry in your journal each day regarding your goals.
5. A journal is great for your health.
Numerous studies have shown that 15-20 minutes of writing, done for a few times each week, reduces stress. Write about your thoughts and concerns. You’ll feel better and enjoy your life more.
6. Keeping a journal puts you in good company.
Many of the most successful people in history kept a journal. A journal can encourage you to live a life worth recording. After writing the same thing for a few days, you’ll be inspired to make something interesting happen!
Who knew that a few minutes of writing could accomplish so much? A journal is a quick, easy, and inexpensive way to enhance your life in numerous ways. Your children will appreciate the effort, and there are numerous mental and physical health benefits. Why not start today?
If you’ve never tried journaling, I recommend you give it a shot. Simply start with a small notebook and pen — or if you prefer digital — try a simple, free app like OneNote, TiddlyWiki, Evernote, Day One, Sticky Notes, or Google Keep. It doesn’t really matter what you use to start. The important thing is to begin.
In summary, you don’t need to be a famous or successful person to start or continue to journal. You can journal to help your memory, to document your life, to remember the things your loved ones said, to record important events, to create a legacy for your children, to improve your health, to express your emotions, to be mindful, to reduce stress, to reflect on your goals and aspirations, to record your goals and aspirations, to better manage your time, and to capture your accomplishments.
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
Did you know that what you eat can have a significant impact on your mood and mindset? A poor diet can lead to decreased energy levels, low moods, and even depression. Conversely, a healthy diet can improve your mood, help you feel more energetic, and boost your overall sense of well-being.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
When stress, anxiety, and depression creep in, it can be difficult to stay motivated and keep your head in the game. Fortunately, dietary supplementation can help. Certain vitamins, minerals, herbs and other natural ingredients have been shown to improve moods and reduce stress levels. For example, B vitamins (such as B6 and B12) are essential for maintaining healthy brain function and producing energy. Omega-3 fatty acids, which can be found in fish oil supplements, are known to reduce stress hormones and promote relaxation. Magnesium is also important for mental health – it helps regulate stress hormones, reduce anxiety levels and improve quality of sleep.
In addition to these supplements, there are also a number of herbal remedies that can help with stress management. Herbs such as lavender, chamomile and passionflower can be helpful for calming the body and reducing stress levels. Valerian root is another popular stress-relieving herb – it helps to relax the mind and promote restful sleep.
Ultimately, dietary supplementation can play an important role in improving your mindset and mood. If you’re feeling stressed or down, consider adding some of these supplements to your daily routine! They may just be the key to unlocking your mental wellbeing.
So… if you are unable to eat better and need supplementation, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.
These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.
Tools For Motivation And Mindset
Meditating
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
Journaling
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Yoga
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Food!
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health.
Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
Still Feeling A Little “Off”?
You may want to consider looking at your neurotransmitter levels. We’ve all heard of neurotransmitters—those chemical messengers that facilitate the transmission of signals from one neuron to the next across a synapse. But, what do they actually do?
Neurotransmitters influence and regulate a wide range of processes, from mental performance and emotions to pain response and energy levels. It’s no wonder why many people seek professional help when their neurotransmitter levels become imbalanced. Let’s take a closer look at how neurotransmitters work and what options are available for addressing imbalances.
What Is a Neurotransmitters Test?
The best way to determine if there’s an imbalance is through testing. The Vibrant Wellness Neurotransmitter Test is designed to measure levels of various hormones and chemicals in the brain and peripheral nervous system that play an important role in mood, memory, aging, balance, nervous function, movement, pain perception, eating behavior, sleep/wake cycles, stress biology, heart rate variability (HRV), etc. The Neurotransmitters panel measures levels of important hormones and chemicals in the brain and peripheral nervous system—including serotonin (mood), dopamine (motivation), epinephrine/norepinephrine (energy), GABA (relaxation) , glutamate (balance), acetylcholine (memory) , histamine (inflammation).
It’s also important to note that this test looks at both active levels as well as metabolites which helps identify underlying causes for imbalances such as poor absorption or metabolism. With this data in hand, you can start making changes that help restore balance.
Imbalances in these chemicals can lead to a variety of symptoms including irritability, anxiety or depression; cognitive issues such as forgetfulness; sleep disturbances; fatigue; digestive problems; low libido; weight gain or loss; etc. A Neurotransmitter test is used to detect underlying imbalances that may be causing these symptoms.
What Are the Benefits of a Neurotransmitter Test?
A neurotransmitter test can provide valuable insight into your overall health. It can identify any underlying hormonal or chemical imbalances that may be contributing to your symptoms. Once these imbalances have been identified, you can work with your healthcare provider to develop an individualized treatment plan that addresses the root cause of your symptoms. This could include lifestyle changes such as diet modifications or exercise regimens as well as supplements or medications designed to correct any deficiencies in neurotransmitter production.
What Can I Do if My Test Comes Back Positive?
If your test comes back positive for an imbalance in one or more neurotransmitters, there are several things you can do to get back on track. The first step is to identify any underlying lifestyle factors that could be contributing to the imbalance (such as sleep deprivation or poor nutrition). Once you’ve identified those factors, you can begin making changes – such as improving your diet or getting more exercise – to help restore balance. Additionally, certain supplements may also be recommended by your doctor or health care provider in order to promote optimal neurological functioning and support healthy neurotransmitter levels.
In A Nutshell…
Neurotransmitters are essential for a healthy mind and body – they influence mental performance and emotions while helping regulate key processes like pain response and energy levels. If you’re feeling off balance lately or experiencing unusual symptoms like insomnia or digestive issues it might be worth looking into whether there’s an underlying imbalance in your neurotransmitter levels causing your discomfort. A Neurotransmitters panel test will give you valuable insight into what’s going on within your body so you can take corrective action if needed! With the information gained from this test you’ll be able to better understand what’s going on within your body and make informed decisions about how best to bring yourself back into balance!
PLEASE NOTE: If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on July 12th, 2022 at 09:38 am
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