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Setting Stronger Boundaries

Jaclyn Baker
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Setting boundaries is so important – but more often than not is easier said than done.

Saying yes can open the door to new opportunities.

But saying no can help you establish a healthy relationship with yourself which in turn can help you maintain an appropriate work-life balance. 

There will be times when you may not know if you should say yes or no to something. 

Often our emotional response can help lead the way. 

If a specific request makes you feel tense, frustrated or uncomfortable, that is a common sign that a boundary is needed.

Keep on reading for a deeper dive into those emotions.

Tension

Some of us perform better under a little bit of pressure or tension – but too much of anything is not good.

Unresolved and/or intense tension can make it very difficult to relax, recharge and be productive throughout the way.

The next time you catch yourself experiencing tension, take some time to reflect and ask yourself if any event or person may be triggering that feeling.

If you can list one or more, that may be your body’s way of telling you something needs to change. 

Frustration

We all feel frustrated from time to time – whether it be at ourselves, someone else or an event.

Some examples include being stuck in traffic, having a disagreement with a friend or being unable to find a solution to a problem.

Feelings of frustration can sometimes be a sign that your current game plan may need some adjustments.

We may not be able to control everything.

But, we can often control more than we give ourselves credit for.

You can control how you approach things. 

You can control what you say yes to. 

And you can control your thoughts and behaviors. 

Discomfort

Feelings of discomfort are often followed by our gut communicating to us that something isn’t right.

Mild discomfort can be a positive thing and push us to step outside our comfort zone and persevere.

But moderate-severe discomfort can be exhausting and help us realize that a certain situation may be making us unhappy.

Final Thoughts

Our mind and body and very powerful and often have their own uniques ways of communication with us.

Deep down, if something doesn’t feel right to you, you have the power to flip the switch.

You can create new rules that can help protect both your emotional and mental energy.

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Dry January

Jaclyn Baker
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After the rush of the holidays, some want a change from the sweet drinks and the bubbly. You do not need to have a problem with alcohol to be able to gain benefits from taking a break from it.

This is where Dry January comes in. It’s a time where many people choose to avoid alcohol for the entirety of the month. 

For some, they believe it is a chance for them to start the year off fresh. Others might like to try something different.  And it is a chance for anyone to make a positive impact on their health. 

Here are some ways drinking less alcohol can be beneficial for our overall well being:

  • When we drink alcohol it can decrease our restorative REM sleep. Giving it up for a month may improve our sleep and give us more energy. 
  • We can boost our moods with less alcohol as excessive alcohol consumption has been shown to impact the chemistry of the brain by decreasing the brain chemicals that are linked to energy levels and good mood. 
  • It can also affect our long-term health. Cutting out alcohol can lower our blood sugar, reduce cholesterol, and decrease headaches or heartburn. 
  • Cutting back can also improve the skin’s appearance as alcohol causes dehydration of your skin as well as puffiness and acne.
  • Decreasing alcohol use can help us maintain a healthy weight. Alcohol is empty calories on top of gaining VIP status in your body’s processing of calories for energy.  So it jumps the line ahead of other food items that may offer more nutritional benefits.

Cutting back can also help us save more money. We may not even be aware of how much it costs to purchase drinks but it can add up. With Dry January, we can give our wallets and our bodies a healthy break.

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International Day Of Persons With Disabilities

Jaclyn Baker
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Nearly 15 percent of the world’s population has some kind of disability according to the World Health Organization. And yet, this population is underrepresented in the media and in our communities.  

December 3, is an annual day of observance started in 1992 by the United Nations General Assembly to “promote the rights and well-being of persons with disabilities in all spheres of society.” 

The United Nations indicates that “Even under normal circumstances, persons with disabilities are less likely to access health care, education, employment and to participate in the community. An integrated approach is required to ensure that persons with disabilities are not left behind.”

Here are some ways for us all to help recognize this day and work towards inclusion for people of all abilities:

  • Only boost disabled creators content on social media platforms like TikTok, 
  • Educate yourself on our history and civil rights movements in regards to people with disabilities
  • Think about the ways in which the things you do can be more inclusive and accessible to people with disabilities, at work, in your personal life, and online.

You can learn more with the resources below:

International Day Of Persons With Disabilities 

How We Can All Celebrate The International Day Of Persons With Disabilities

Stories | International Day Of People With Disability 

See The Ability In Disability | YouTube

15 Best Books About Disability To Add To Your TBR List

Spreading Awareness This September

Jaclyn Baker
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The month of September is dedicated to Suicide Prevention Awareness Month and National Recovery Month. This time is meant to reflect and spread hope for those struggling with suicidal thoughts and addiction.

Suicide Prevention Awareness Month is about having open communication with your peers and checking in on your loved ones. The key message of the campaign is to show that you are not alone. It is also a time to recognize the lives that have been lost to suicide. 

Bringing awareness to the topics is a way to stop the stigma and ensure that people know how important it is to prioritize mental health care. 

National Recovery Month is also held every September to call positive attention to the importance of treatment and recovery, especially for those dealing with mental or substance use disorders. 

Celebrate and recognize the strides made by those who live full and meaningful lives while on medication or in recovery. Remember that you are resilient and recovery in all forms is possible.

This month is a time where the community comes together. It’s important to reach out or listen to mental health advocates, survivors, and allies to continue to educate yourself.

For more information, you can check out the following resources:

Suicide Prevention Awareness Month Information | NAMI

The National Suicide Prevention Lifeline

Suicide Prevention Crisis Text Line

Navigating a Mental Health Crisis

National Recovery Month Information

National Recovery Month 2021 Events

The History of NAADAC and the Addiction Profession | YouTube

Yes – Self Doubt Can Actually Be Helpful At Times

Jaclyn Baker
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You know that little cloud of confusion that can sometimes block you from making decisions? That little cloud is called self-doubt, and if you let it, it can take over quickly. 

Now, self-doubt isn’t a bad thing. You just have to learn how to balance it.

That feeling of doubt can give you some time to think a decision through and see if it’s wise. 

However, too much of it can keep you jogging on the spot for far too long. 

See The Upside

Sometimes doubt can play a part in making a big decision. Seeing the silver lining and using your doubt-powers for good takes some practice, but it is attainable. 

When it comes to the big life choices, some doubt can help you evaluate them deeper. 

But don’t let it be the final decider. All you have to do is trust your gut. 

Challenge Your Fears

Call your self-doubt out and ask yourself why these feelings are flooding in. 

Is it because you don’t think you’re good enough? Or that you just have a bad feeling? Whatever the reason, challenge these fears.

Putting a name to the feelings that swirl around you will become more manageable in time. 

“If you don’t have some self-doubts and fears when you pursue a dream, then you haven’t dreamed big enough.” – Joe Vitale

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Embracing Change Even When It’s Scary

Jaclyn Baker
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Change can seem scary because of all the unknowns. 

The thing, going out of our way to avoid change will only make it that much harder to grow. 

Mindset Is Key

When something is new, it can be so easy to let our imaginations run wild and immediately jump to waste case scenario thinking. 

Once a seed of doubt is planted, it’s easy to let it bloom in a flurry of anxious thoughts and worries.

You have the power to challenge your worries and change the narrative. Instead of thinking about all the things that may go wrong, think of all the things that may go right. 

Changing your mindset can help put things into perspective. 

Take Control Of The Risks 

Yes, risk-taking can be a little uncomfortable. But it’s part of life. 

With every risk comes reward in any capacity. You either have an excellent experience, or you learned what doesn’t work. It’s a win-win. 

Every new turn is full of opportunity. 

Let Yourself Fall And Get Back Up

Every day may not be smooth sailing, and you may experience a bump or two in the road on your journey. 

It’s okay to fall. You just have to remind yourself to get back up. Every fall has something to teach you. Every setback can also make you stronger and more confident. 

You know what they say. Confidence is like a muscle. The more you use it, the stronger it gets. 

“The art of life is a constant readjustment to our surroundings.” – Kakuzo Okakaura

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3 Secrets to Sleeping Better at Night

Jaclyn Baker
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Ever have one of those nights where you spend more time staring at the ceiling than you do sleeping?

Yes – those nights are not fun.

We all have tough nights from time to time, and that’s okay. But you know what they say. Tomorrow is another day. 

Go Easy On Yourself

When you can’t sleep, it’s so easy to get nervous and start calculating how many hours/minutes you have before your alarm goes off.

Even though it’s much easier said than done, the best thing you can do is try and relax and see where the night takes you.

Even if you don’t end up getting as many hours of shut-eye as you’d like one evening, there is always tomorrow.

Ditch The Devices

Texting, watching a video or reading the news before bed can take a toll on your sleep.

It’s so incredibly easy for time to fly by while texting a friend or playing on your phone. A few minutes of intended before-bed screen time could easily turn into an hour or more. 

On another note, watching or reading something stressful can make it that much harder to relax and unwind. 

If you’ve gotten into the habit of spending time on your phone before bed, that’s quite alright. All you need to do is replace that with another habit.

You practice light stretches, read an easy book or journal. 

Listen to Your Body

Paying attention to the tell-tale signs of tiredness can work wonders for your sleeping patterns. 

If you feel your eyelids starting to get heavy or a yawn coming on a couple of hours before you typically go to bed, don’t try to fight it.

Even if your mind is still awake, lean into what your body is trying to tell you. Get comfortable, lay down and let your muscles relax. 

This technique also works in the opposite direction. 

If one evening you don’t feel tired, respect that. Trying to sleep when you aren’t tired can be very frustrating.

Instead of hopping into bed, you can participate in a relaxing activity until you start feeling tired.

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