Gluten Free & Dairy Free Pantry Favorites- Positively Posie

30 Ways to.pngI can’t tell you how many times I’ve heard, “how do you eat gluten free and dairy free, what do you eat? In 2018 I totally expected more people to be open to the gluten free & dairy free way of life, but people are still leery.  So I want to share with you my favorite gluten and dairy free items that we eat on a daily basis. These are the stand outs, the must have items. Even if you aren’t gluten & dairy free these are still must try items… trust me you won’t be sorry.

A few thought nuggets about Gluten Free and Dairy Free items:

  • Make sure to inspect the labels– if it states “made in a facility that also processes wheat” it’s not truly gluten free.
  • Not all  gluten-free foods items are healthy! Just because it’s gluten free or dairy free doesn’t mean the product is SUPER clean or LOW in calories

Sauces & Spreads

+ kite hill- jalapeno

+ Hope Food- original hummus & spicy green chili guacamole

+ Simple Mill- Vanilla Frosting

+ Primal Kitchen- Lemon Tumeric Dressing

+ So Delicious-  Unsweetened Vanilla Coconut Yogurt

+Bragg Apple Cider Vinegar 


Breads & Muffins & Cookies

+ Canyon Bakehouse Bread

+Udi’s Classic Hamburger Buns

+ Simple Mills Muffin Mix- Banana or Pumpkin 

+ Bob’s Red Mill Gluten Free Biscuit Mix

+ Immaculate Cookie Mix *contains soy ( available pre- made and ready to bake)

+Enjoy Life Soft Bake Cookies

+ Nature’s Bakery Fig Bars


Gluten Free Pasta

+ Green Giant Veggie Spiral 

+ Spaghetti squash  (youtube tutorial )

+ Explore Asia Organic Black Bean Spaghetti

+Tinkyada Organic Gluten-Free Brown Rice Pasta


Random Must Haves

+ So Delicious- Unsweetened Vanilla Yogurt

+Aleia’s Bread Crumbs Gluten Free Italian and Original

Simple Mills Almond Flour Crackers

+ Ore Ida Potatoes (totes & sweet potatoes fries)

+ Enjoy Life Mini Chips

IMLAKESH Organic Cacao Wafers or Nibs

 

Organic Meats                               Organic Veggies

+ Turkey                                                        + Spinach & Kale  + Celery

+ Chicken                                                      + Asparagus          + Butternut Squash

+ Organic Wild Fish                                    +Cucumber          + Zucchini

 

I’m A Superfood Freak: 3 Superfoods For Your Skin

SuperFoods Only

Raise your hand if you LOVE Superfoods.

This isn’t the typical post telling you all about random superfoods out there, Positively Posie is a place filled with wellness + beauty tips to improve your daily life and adding superfoods is a great place to start.  I’m specifically talking about superfoods that help with the skin.

Listen I’m an efficient lady when it comes to my body’s wellness and my skin of course. So adding in superfoods was a no brainer, it’s an easy way to detox and energize your body and skin.

And I can’t commit to one superfood, it’s just not gonna happen. There are THREE superfoods that I’m obsessed with and they are so easy to throw in your AM shake or even in some water.


 

+ moon juice: beauty shroom

I’ve been using this in my AM shakes for 2 months and I’m a huge fan. WHY I love: it adds a creaminess to my shake and it’s totally vegan. It’s full of skin-protecting superfoods to help preserve your natural collagen while hydrating skin from the inside out.

+ Raw Beauty- green superfood powder

No surprise here… everyone knows I’m a huge fan of HUM nutrition. Well this product much does it all , it has 39 beauty detox superfoods to help improve your energy, support radiant, hydrated skin and boost your metabolism.

+ apple cider vinegar

Okay maybe you hate the taste or smell but my apple cider vinegar obsession runs deep. Since I was a kid I had a love for apple cider vinegar and would dump it cooked spinach and could eat it like everyday. So I love adding it to my shakes and or in my morning water with a bunch of lemon. I’m sure you’ve heard how amazing apple cider vinegar and it really is…but do you know why it is so good.

Studies shows that Apple Cider Vinegar 

• Reduces oxidative stress in your body

• Helps improve insulin resistance

• ACV promotes an alkaline gut environment

• Promotes a healthy cardiovascular health

Lets Get Real: What’s Your PM routine

unnamed.jpgWe hear it a lot- –  the phrase “me time”. Finding me time has become harder as my miss B has grown older. As a type A personality I’ve had to create rituals in my everyday life to find some sort of balance.

My evening ritual is something that I look forward to all day, it just helps me refocus my energy and power down for the day. Sounds silly maybe but it works for me.

Skincare: I’m a huge believer in taking off your makeup before hitting the sheets & a having a killer skincare routine– shocker. So I double cleanse off all my makeup, I have been doing this for awhile now and its just my thing– plus I incorporate my whole other skincare routine. For my hyper-pigmentation I’ve been using no BS. super clean & natural vitamin C, plus some must needed anti- aging retinol or a cleaner way to beat fine lines Rosehip BioRegenerate Oil , a dab of eye cream… the whole deal. AND wait can we please talk about Kopari Coconut Rose Toner. I have been using it for a month now and it’s my new best friends. It helps reduce my monstrous pores and balance my skin which I’m always looking for and it FREE of all the bad stuff: GMO’s, Sulfate, Cruelty and Paraben!

I’m also all about slipping into crisp, clean sheets- – which mean using my Slip pillowcase nightly… anti-aging, anti-sleep crease, anti-bed head! We spend a lot of of our lives sleeping so might as well make the most of it with the best pillow case.

There you have it, I want to know your PM routine because I’m always up for trying something new! Share in the comments

-xo Whitney

 

How To Get Rid of Dark Circles and Dark Spots with Vitamin C

Did you know just a half a grapefruit each day can ensure the average adult is meeting at least half of typical Vitamin C requirements!

If you haven’t heard of Vitamin C you’re probably living under a rock. Vitamin C is an everyday thing we consume through citrus foods or a supplement. But truly Vitamin C deserves a place in our skincare routine!

For me Vitamin C is the first steps for fighting my dark circles and pigmentation. There are other treatments people use for pigmentation like hydroquinone, retinol, alpha & beta hydroxy acids. For my skin those treatments created way too much extra inflammation, redness and irritation. Don’t get me wrong they are right for some people but right now for me Vitamin C is my go-to product.

i like Vitamin C for many reasons…

✔️ It’s an antioxidant that goes around sucking up free radicals. Free radicals bounce around in skin cells, causing damage. Free radicals occur from sunlight, pollution, heat/ cold. Pretty much anything that comes in contact with your skin.

✔️ Fights hyper-pigmentation preventing melanin production. Thanks to sun exposure, pregnancy or birth control hormones, we can see an increase in melanin production. Vitamins C helps to break up those melanin deposits over time.

✔️ Brightens your skin even if you don’t have dark circles or hyper-pigmentation. It’s going to help give you that bright glowy look.

✔️ Vitamin C is needed in the creation of collagen. Collagen & elastin are crucial for anti-aging & healthy skin. One of the causes of dark circles is the thinning/loss of volume of skin under your eye. Putting Vitamin C under your eyes will help create new collagen and skin turn over, and hopefully decrease fine lines and wrinkles.

✔️ Decreases inflammation…if your skin gets it irritated and red easily then Vitamin C would be a great addition to your daily skincare routine. If you have acne scars or rosacea think about calming that angry skin with Vitamin C.

Favorite Vitamin C Products

1. 2. 3. 4. 5.

Vitamin C Gone Bad. It’s important to remember that Vitamin C aka ascorbic acid degrades quickly, making it inactive & ineffective.Vitamin C is really sensitive to light and requires a very specific acidic pH to remain stable. Keep your products in cool dark spaces and if the product starts to turn yellow it means it’s degrading and it’s time for a new bottle.

15minutebeauty. com

15minutebeauty. com

There are lots of options out there to treat dark circles and hyper- pigmentation, it’s important to find the one that fits your skin the best. As always if you have any questions, please leave them in the comments!

Mircocurrent Facials- What You Need To Know With Celebrity Esthetician Sadie Adams

 

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So this isn’t a new concept around here – I love self care + skin care & wellness.  I’m all about taking care of ourselves in a holistic manner, so when I heard celebrity esthetician Sadie Adams on the Balance Blonde podcast I was totally captivated by her. There is a magical quality about Sadie’s skincare approach, she is a scientist + healer.  So I’m thrilled to have her guest post today and share her knowledge about mircocurrent facials.

Sadie is a natural esthetician, self care & skincare guru. She studied anatomy, Ayurveda, and yoga therapy which led her to create Take Care. Located in L.A. and NYC, Take Care is a wellness collective of esthetician an, meditation and movement facilitators focused on continued education, self-care and balanced living.

Sadie is known for using microcurrent technology and meditative energy to deliver anti-aging facials that will give you that glow-y fabulous look we all want. If you haven’t heard of microcurrent technology, don’t worry I hadn’t either. It’s a subtle electrical current developed for the purpose of regenerating tissue and tissue function. But let me leave it to the expert Sadie Adams to explain the 5 Reasons why mircocurrent facials can change your skin and overall wellness.


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1. It increases ATP

By approximately 500 percent during the course of a treatment, flooding tissue with subcellular support and creating an environment that helps to clear stagnation and balance the fluids and membranes. This increases the cell membrane permeability and the health of the skin and tissue!

2. It works with, and stimulates the sub-circulatory channels, which run throughout the entire body.

Microcurent can balance and amplify the intelligence of vital junctures, where two or more tissues interface, as keys to subtle sub-circulatory systems.

Working with these systems offers immediate access the body as a whole. There are points on the surface of the body that can be used to detoxify tissue and as diagnostic tools, giving the practitioner insights about the client’s constitution and imbalance. Microcurrent can enhance the adaptogenic qualities of these points, stimulating the body’s biochemistry to produce exactly what one needs to strengthen (or pacify) and to heal – aligning body, mind and consciousness.

 3. Measurable increase in natural collagen and elastin production.

Ones age, health, and self-care strategies (including the frequency of microcurrent application -professional and/or home treatments) will influence the percentage of increase over a given time period. Some reports boast 10-15% in collagen production and even up to a 50% increase in elastin production in just a few weeks time.

4. Product penetration, circulation, reduced acne, acne scaring and fine lines.

Research shows the having a reserve of ATP encourages collagen and elastin formation which can soften and intergrade scar tissue and mitigate inflammation discoloration, pigmentation and fine lines. Having such a reserve triggers lymphatic drainage and over time dramatically clarifies fluids and increases blood circulation.

Microcurrent supports the tissues ability to process information, including nutrients, increasing the efficacy of topical products. There is also a specific application of microcrrent that is used to drive products into deeper layers of skin.

 5. Energy clearing and balancing tone

This delicate current is a simulation of the vibration of the human body. It galvanizes proprioception, helping the cells become aware of themselves and increasing the communication between the muscles, tendons, ligaments and bones.

As an energy worker, I find that augmenting a treatment with microcurrent enhances coherency in the various layers of tissues as well as the peripheral and central nervous system. I feel that there is a lot possible, in terms of supporting the processing of stagnant energy and perceived trauma, depending of the intention and participation of the client


And that my friends is what I call mixing science AND healing energy to prevent aging. I mean what I’ve learned over the years is we have to be proactive people with our skin & health.

We can’t be waiting until we are 50 to start working on our skin, we have to start now. Obviously, a mircocurrent facial is on my skin to- do list. Until then I will just be using my at home high frequency machine which is a little different but still fantastic. Gosh, you guys I’m a huge fan of facial tools I think that should be my next post, leave me a comment if you would want to see a post solely about KILLER facial tools?

Thank you Sadie Adams for sharing your beautiful work with us, I hope we all can try a microcurrent facial in the near future!

 

Hope you enjoy! x

Here is Sadie’s Instagram 

Here is My instagram

Instagram Worthy Spots in North Park, San Diego

unnamed-7San Diego, California what a place! Being a military family you never know where you’ll end up next, so I’m all about exploring and make the most of our time here. North Park is probably my favorite spot, it’s a vibrant community filled with small businesses, a booming matcha scene (I’m addicted) and lots of Instagram worthy scenery.  I put together a little something I like to call Positively Posie’s North Park Instagram crawl.. SO here it is Ta- Da!

Pigment: Probably my favorite store in San Diego! Guys there are succulents everywhere, it is a total dream land! This store is like if a rainbow and a unicorn had a baby. If you can’t tell I am obsessed with this store. I’m always inspired to make or buy something and of course take a photo quick pic in front of their ombré pink wall…it’s a must!

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Artelexia: Next walk down the street to Artelexia, a wonderful store full of handcrafted Mexican gifts, art, and home décor. If your looking for vibrant color and culture this is the place for you. Buzzfeed recently named Artelexia one of the 6 Culturally Vibrant Brands on Instagram. I mean GUYS they have a DYI piñata bar seriously…HOW FUN! And you can’t forget to take a picture on their Instagram worthy “ You are Radiant ” mural. The colors are out of this world and the message is perfect!

San Diego, North ParkIMG_9056.jpgartelexa San DiegoHoly Matcha:  I swear there is something Instagram worthy on almost every wall in North Park. Walking into Holy Matcha it’s hard not to have a smile on your face.  The tropical pink and green décor is so inviting, it really makes you want to sit and relax for a few. For those of you who don’t know, Matcha is highly concentrated powdered green tea, it has tons health benefits and is filled with antioxidants… so delish! My drink of choice is the Matcha Latte with coconut milk.

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Communal coffee: is a super fun and trendy coffee shop, that has definitely become a hot spot for social media addicts to visit while in San Diego. I mean who wouldn’t want a picture on next to their amazing Coffee + Flowers wall! Why Coffee +Flowers, well communal coffee is a joint store with the Native Poppy flower shop! So the store is filled with the aroma of coffee and flowers, it doesn’t get much better than that! While the ambience is amazing the menu is out of this world. Lavender honey latte, vanilla bean latte, and rose vanilla latte the list goes on and on.unnamed-12.jpg

If you are looking to have an INSTAGRAM worthy experience, check out North Park. It will not disappoint you guys, highly recommend!

-xo Whitney

Keep it Tight and Toned: Online Cardio Videos That Kick Booty

Tone it up girlGUYS, like I have told you before I am a BIG fan of at home workouts.

I don’t have the energy to pack up my kid every day of the week and head to the gym. TRUTH is you don’t need the gym, because of the internet you can find workout videos to get that tight little tush.

All you need is space in your home where you can move and sweat, a computer, yoga mat, and to kick it up a notch 3-7 lbs weights.

Even if you haven’t worked out in months, start with a good basic cardio video. Just get moving– start every day by moving for 30 mins. It’s life changing, starting my day MOVING puts me a in a good mood the rest of the day.

cardio at home workout

Hopefully these will help you start moving every day- -30 mins just start with doing something for 30 mins.

Side Note: I really have fallen in love with PopSugar at home workouts, they are the best!

Let me know if you have any favorite at home workouts, I am always up for trying something new!

XO

Whitney

+ Check out my favorite At Home Arm Workouts 

+ Don’t forget those sexy ABS- – my favorites online videos are HERE for you!

4 Tips To Help Avoid Stretch Marks While Pregnant

 

 

Stretch Marks, Stretch Marks, Stretch Marks

Unfortunately, there is no miracle cream that prevents stretch marks.  Research is showing that genetics play a role in who gets stretch marks. Also, gaining a lot of weight quickly or woman having twins/triples all have increased chances of new stretch marks.

You know me PREVENTION, is everything.

When I found out I was pregnant with Blakely I knew that there was a good chance I would see some new stretch marks. I already had some on my thighs from having a QUICK growth spurt in 8th grade ( 5’6″- 6’0″ over the summer WTF). SOO–I wasn’t going to sit back and not try everything out there to prevent new ones from showing up.

I did a lot of research and found some of the best ways to prevent stretch marks while pregnant, and duh I implemented them all. Why not, right!

I’m here to say I didn’t get ONE new stretch mark while pregnant.Obviously- – folks I can’t say it is JUST because of these 4 things that I didn’t get new stretch marks but I think it helped BIG TIME!

So let’s get into it: 4 Things To Help Avoid Stretch Marks While Pregnant.


Moisturize: I wouldn’t say I’m the best at moisturizing daily, but staying moisturized while pregnant definitely helped alleviate any itchy skin (a symptom of stretch marks). Definitely later in my pregnancy my skin felt tighter (obviously) and at times itchy. So I knew it was time to lather up my skin and I used a couple products depending on my nausea.

Bio-Oil is what I used most of my pregnancy, it has a mild smell and gave me lots of moisture. Another product I used and is more of a lotion if you don’t like oils is Tummy Butter for Stretch Marks by Spoiled Mama. Every morning and night I would lather up  mybelly, thighs, breasts anywhere that you are gaining weight or stretching needs that  moisture.

Another great option is rosehip oil, it’s like the Mother of All oils.  Rose hip seed oil is packed with trans-retinoic acid, a natural form of vitamin A and omegas that will protect the skin and encourages it to regenerate faster. So oil up girls, it’s truly beneficial!


Eating Healthy: I already have a pretty clean diet, so I knew going into pregnancy that I wanted to maintain that same diet and increase calories gradually, as specified by my doctor. As a nurse I know that amount of food a woman needs during pregnancy is dependent on a variety of things.

For A LOT of people the topic of food and weight gain can be very touchy (myself included), so remember to face it head on with your doctor and come up with a plan. I believe because I gradually gained weight throughout my pregnancy I was able to keep those stretch marks away.


Hydrate: Yes, drink water we hear it all the time and this was the hardest one for me to keep up with. Especially going into my third trimester with the baby sitting right on my bladder. But I did my best to drink 1-2 liters of water daily. Remember the more water you drink the more your skin can take in and hydrate–and hopefully help not develop stretch marks.


Workout and Stretch: My workout routine while pregnant also helped me to maintain that STEADY weight gain while pregnant. My doctor and I had a “chat” at my first appointment just keep me informed on how to work out while pregnant. She told me that pregnancy exercise can vary from my non- pregnant routine, so I needed to be aware of how hard I was pushing myself.

Most exercises you are doing prior to becoming pregnant are safe to continue during your pregnancy, but the body can react differently so be aware of any aches and pains. Most exercise while pregnant is beneficial and can help with constipation, backaches as well as increase your mood and self esteem. Here is a link to some FREE online videos I used while pregnant.


unnamed-1When I feel like something has really help me, that’s when I usually dedicate a whole post to it. These 4 things were so helpful to me while I was pregnant!

GUYS- – I hope this information is beneficial to you or just a good reminder of things you can do while pregnant to better PROTECT your beautiful skin: it’s the only skin you are gonna have so treat it well.

Have a super productive week my little loves & don’t forget lets friends on INSTAGRAM too!

xo- Whitney

It’s True: My Favorite Beauty Products- – Are Vitamins

Hum NutritionHum Nutrition

GUYS I feel like I’ve hit the beauty product jackpot!

I’m all about popping a pill for the pursuit of beauty. Some people might not think of vitamins as a beauty product, but I 100% do. Not gonna lie just looking at these vitamins makes me happy- – the packaging is just so pretty you’ll want to display them around the house.

ENTER – –  Hum Nutrition, the more natural way of helping beauty concerns. Let me just say if you are dealing with major skin issues, it is always best to consult with a dermatologist first to help you come up with a game plan. Reminder: vitamins vary from person to person, these are the products that I like and that have worked for my body.

So why Hum Nutrition? As a nurse I’m super particular about the vitamins I take and have NEVER promoted any until now– because well these are LEGIT!

▴ sustainably sourced

▴ gluten free

▴ non- GMO

▴ pure & potent

Hum Nutrition has scientific evidence behind each and everyone. I’m all ALL ABOUT that, it’s so important if you are going to take any supplement that you know the research behind the ingredients in them.


How Hum Works

Before you randomly choose some products, take their 3 minute evaluation, and get exactly what your body needs. Then a registered dietitian reviews your results & sends you nutrient recommendation, I mean how awesome is that.

Okay, lets get into the products and the specifics of what I’ve been taking.

 

Hum Nutrition


Arctic Repair 

The last 3 months I have been taking Arctic repair is full of Lingonberry Seed Oil +Omega-3 +Omega-6+Omega-9+Vitamin E +Vitamin A. Lingonberries are packed full of antioxidants. OH how I love antioxidants- – they help protect us against damaging free radicals on the cells. Studies show that these Lingonberries help with hydration and dryness, which I’m all about since I have super dry skin.


Collagen Love

OKAY something I love about HUM is that they are science backed. On their website when you find the product it has a tab just about the SCIENCE behind ingredients. Collagen is provides so many benefits- you want glow-y wrinkle free skin and maybe killer hair and nails then add in some collagen. This is the easiest way to get it in your daily routine- – Collagen Love has collagen peptide + vitamin c + chondroitin sulfate+ Hyaluronic Acid +Red Wine Extract + Grape Seed Extract.


GLOW Sweet GLOW

I’ve fallin MADLY in love this Glow Sweet Glow. Anything with hyaluronic acid in it and I’m sold- -Hyaluronic acid is like the queen of hydration. If your like me you’ve just been putting hyaluronic acid on your face. But Hum Nutrition has taken the science behind actually ingesting hyaluronic acid and made into a yummy gummy. Quick, easy and OMG so delicious – – Glow Sweet Glow is full of Low Molecular Hyaluronic Acid+ Vitamin C + Vitamin E + Amla Fruit.


Daily Cleanse

LOVE A GOOD DETOX: Detoxing doesn’t have to be intense and scary. I hate seeing people do these crazy detoxes that are just so not necessary. Your liver is your filtration system, it literally converts toxins into waste products, cleansing your blood. I have been taking this cleanse and it’s super gentle and is filled with ingredients that are proven to detox – – Organic Chlorella + Beetroot + Red Clover + Dandelion Root +Oregon Grape Root + Milk Thistle + Alpha Lipoic Acid +  Zinc + Selenium + Copper + Manganese + Spirulina  Matcha Green Tea. . .  OMG so many good things, I can’t stand it!


Red Carpet

The #1 seller at Sephora: the Red Carpet has Black Currant Seed Oil which is a source of GLA, ALA, plus it has sunflower seed oil which is packed with Vitamin E. I mean lets be honest these are all the ESSENTIALS if you are wanting glow-y dewy fabulous skin- – Black Currant Seed Oil, Vitamin E


Raw Beauty Super Food

Wake up, Brush teeth, Lemon water, Coffee, Morning Shake with Raw Beauty Super food. Literally I don’t go a day without this – – the proof is in the pudding, this is the ultimate beauty powder. Guys, it has 39 superfoods and the goal is for it improve your energy, support radiant skin and boost your metabolism. I know it has made a difference in my skin, it’s literally one of my FAVORITE products I use.


There you have it my go-to beauty products in 2018. You know I am all about taking care of our skin by having a great skin routine and wearing sunscreen– I mean those things are great but I think we can do more than that.

I wanted to share about HUM Nutrition with you not to preach but to share the potential benefits. And of course to ENCOURAGE you guys to try something new & always do your research- – trust me this time, it’s totally worth it.

xo- Whitney

▴ what else: ENTER the Instagram giveaway– 3 people will WIN a bottle of Red Carpet & a HUM gift card.

▴ check out my previous post for more on HUM nutrition

▴ this post is in collaboration with Hum Nutrition, but all of these opinions are mine.

Hum NutritionHum Nutrition

 

How to Manage Anxiety: Practical Advice from Jenny West – Mehrer LMFT

Hey Guys- – I’m back yet again talking about ANXIETY. A few weeks back I shared with you my tips for breaking up with anxiety.  But I wanted to bring in a true professional on the topic of anxiety, so we can really kick anxiety’s butt! My good friend Jenny Mehrer is a Licensed Marriage and Family Therapist here in San Diego, we’ve known each other since 9th grade and you guys she is such an amazing person and great at her job. She is here to give us her professional tips on how to manage anxiety… so let’s get into it! Dear Anxiety, Let's Break Up

Hi Everyone Jenny Here… Anxiety is something that I spend most of my days learning about, working with and helping others (and myself) manage. It sure is powerful and we live in a society that creates an environment for it to grow. I want to highlight that it is important to remember that not ALL anxiety is bad. Anxiety often serves a purpose and, at times, can keep us safe and aware. To be honest, most of the time anxiety or worry can feel like too much. Here are a few quick tips to help manage anxiety when it becomes “too much.”


 Jenny’s 5 Tips For Managing Anxiety


  1. Write it out: Whatever is on your mind, write it down. It does not have to make sense or be perfect, just get your thoughts (which are often rushing around) down on paper or in a note in your phone. Once your thoughts/worries/fears are written down, they often appear more manageable.
  2. Press pause: Set aside time to engage in 15-20 minutes of yoga, meditation or prayer. You can do this with or without the assistance of apps (Mycalmbeat and Mindshift are great). Youtube has a handful of great yoga videos and guided meditations.
  3. Practice self-care: Drink a cup of tea, take a bath, get a pedicure or message, go to bed early, sit in a cozy spot and read a book. Whatever you feel gives you a break and nourishes your soul, do it. Make it a priority. NOTE: Caffeine, alcohol and junk food can make anxiety worse so avoid “treating yourself” that way.
  4. Get moving: It is amazing what a quick 15-minute walk can do for your mood. If you have more time, try to get a 45-minute workout. If walking is not your thing, get moving in other ways. Go to a barre class, find a Zumba video on YouTube, lift weights or go for a swim. Any sort of activity will help improve your mood and release endorphins.
  5. Check yourself: After you engage in an activity that helps you calm down, check yourself. What triggered the anxiety? Are your thoughts and feelings accurate? Can you try a different approach to your worry? Sometimes it is helpful to talk it out with a trusted (and empathetic) friend or family member.

Sometimes anxiety (or depression or a feeling of being “off”) is not easily managed. If that is the case for you or someone you care about, I recommend seeking our professional help.

www.westmehrertherapy.com

Sources: https://adaa.org/tips  https://www.verywellfit.com/walking-for-your-mind-and-spirit-3432871