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7 ways to maintain balance and self care

Maintaining balance and taking care of oneself is essential for a healthy and fulfilling life. However, it is simple to forget to take time for ourselves when faced with the stress and demands of daily life. You come home after a long day at work and all you can do is watch TV with some soda.

Sometimes you can get so exhausted with all the things that are happening in your life, you lose all the motivation to do anything. This can lead to depression or just a lost interest in life or the things you used to enjoy before. In order to help you feel more rooted and in control of your life, let’s go through seven strategies for maintaining balance and self-care.

1. Prioritize Sleep: One of the most crucial aspects of self-care is getting enough sleep. Adequate rest can make a huge difference in your mood, productivity, and overall health. Create a sleep schedule that works for you and stick to it as much as possible. Make sure to get between 7-9 hours of sleep each night to wake up feeling refreshed and energized.

2. Practice Mindfulness: Mindfulness is a powerful tool that can help us stay present in the moment, reduce stress, and improve our overall well-being. Incorporate mindfulness practices into your daily routine, such as meditation or yoga. Take a few deep breaths throughout the day and check in with yourself to see how you’re feeling.

3. Stay Active: Exercise is another essential aspect of self-care. Regular physical activity can help reduce stress, improve mood, and boost your energy levels. Find an activity that you enjoy, such as walking, running, or dancing, and make it a part of your routine.

4. Eat a Balanced Diet: A healthy diet is vital for maintaining balance and self-care. Make sure to include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. Avoid processed foods and excessive amounts of sugar, caffeine, and alcohol, as they can negatively affect your energy levels and mood.

5. Connect with Others: Social connection is critical for our well-being. Make time to connect with friends and family, even if it’s just a quick phone call or text message. Join a social group or club that aligns with your interests, or volunteer for a cause you’re passionate about.

6. Practice Gratitude: Gratitude is a powerful practice that can shift our perspective and increase our sense of well-being. Take time each day to reflect on the things you’re grateful for, whether it’s the people in your life, a beautiful sunset, or a good meal.

7. Take Time for Yourself: Finally, make sure to take time for yourself each day. Do something that brings you joy, whether it’s reading a book, taking a bubble bath, or going for a walk in nature. Taking time for yourself is not selfish; it’s an essential aspect of self-care.

In conclusion, maintaining balance and self-care is crucial for a healthy and fulfilling life. By incorporating these seven practices into your daily routine, you can improve your well-being, reduce stress, and feel more grounded and centered in your life. Remember to prioritize rest, stay active, eat a balanced diet, connect with others, practice gratitude, and take time for yourself.

It is essential to find time for these activities, they can be your recovery from the long day. Try to replace unhealthy habits with self-care. This will improve not just your physical and mental health, but the way you look at life.

If you would like us to help you work through a difficult time, or want to learn more about our practice, please reach out to our team at: (917) 526-0766, visit our website at: https://applepsychological.com/contact-us or book a FREE consultation call at https://applepsychological.janeapp.com

 An experienced counselor specializing in Adult Counseling can help.

Why Do I Feel Sad All The Time?

When you no longer have excitement for life, this can be exhausting when you do day-to-day tasks, such as driving to work, preparing dinner for yourself, or doing laundry. These moments can feel much more challenging and unattainable when this weight is on your shoulder. Did you know 264 million people worldwide live with depression? Depression is the leading cause of disability in the United States among people ages 15-44. 

What Does Depression Feel Like?

Some people describe depression as feeling like a heavy weight or a deep sense of sadness that they can’t shake. Others may feel empty, numb, or hopeless, and may have difficulty finding pleasure in things they used to enjoy. They may also experience a lack of energy or motivation, and find it difficult to concentrate or make decisions. 

Physical symptoms may include changes in appetite or sleep patterns, aches, and pains, or fatigue. Some people with depression may also have thoughts of self-harm or suicide. 

Am I Sad or Depressed?

Feeling sad and experiencing depression are two different things, although they can share some similar symptoms.

Sadness is a normal emotion that everyone experiences at some point in their life. It’s usually triggered by a specific event or situation, such as the loss of a loved one, a breakup, or a disappointment. Sadness is a temporary feeling that usually fades with time and can be helped by support from friends and family.

Depression, on the other hand, is a mental health disorder that involves persistent feelings of sadness, hopelessness, and a loss of interest in activities that were once enjoyable. Depression can interfere with daily life, making it difficult to work, socialize, or take care of oneself. It can also cause physical symptoms such as fatigue, changes in appetite or sleep patterns, and physical pain. Depression can be a chronic condition that may require ongoing treatment, including therapy and/or medication.

While feeling sad is a normal and temporary part of life, depression is a serious mental health condition that should not be ignored. It’s important to seek help from a mental health professional if you are experiencing persistent feelings of sadness, hopelessness, or a loss of interest in activities that you once enjoyed.

5 Steps To Live A Happier Life

1. Talk to your doctor: Start by scheduling an appointment with your primary care physician. They can help determine if your symptoms are related to a physical health problem and may be able to refer you to a mental health specialist.

2. Find a mental health professional: Look for a therapist or counselor who specializes in treating depression. You can ask your doctor for a referral, search online, or contact your insurance company for a list of providers in your network.

3. Consider medication: Your mental health professional may recommend medication to help manage your symptoms. Antidepressants are commonly prescribed for depression and can be effective in conjunction with therapy.

3. Get support: It’s important to have a support system of family and friends who can offer encouragement and help you stay motivated in your treatment. You may also consider joining a support group for people with depression.

4. Take care of yourself: Self-care is an important part of managing depression. This may include getting enough sleep, exercising regularly, eating a healthy diet, and avoiding drugs and alcohol.

5. Seeking help is the first step toward feeling better. Don’t be afraid to reach out for help, and don’t give up if the first treatment you try doesn’t work. With the right help and support, you can recover from depression and lead a fulfilling life.

Together, we can help you get through this difficult time.

 Contact Us at https://applepsychological.janeapp.com/ or call us at 917-526-0766. 

An experienced counselor specializing in Depression Treatment can help.

Does My Teen Need Help for Anxiety?

Anxiety is a common experience for many teenagers, but it can still be overwhelming and difficult to manage. Understanding anxiety and how to cope with it can make a big difference in your daily life. It is important to note that anxiety is positive and necessary on some occasions. We need a certain amount of anxiety to alert us to danger, to motivate us to be responsible, study for exams, be on time for appointments, wake up for work, and make good decisions. However, when anxiety becomes overwhleming, to the point of panic, stress, avoidance, and even paralysis, it results in a decrease in academic and overall performance as well as daily functioning.

1. What are the symptoms of an Anxiety Disorder?
Anxiety is a normal and natural response to stress, but it may indicate an anxiety disorder when it becomes persistent and interferes with daily activities. Some common anxiety symptoms include persistent worry, difficulty sleeping, and physical symptoms such as rapid heartbeat or sweating. Other physical symptoms of anxiety include headaches, muscle aches, stomacheaches, or being easily fatigued. In addition, symptoms include feeling wound up or on edge, being irritable, or having difficulty concentrating.

2. Understanding triggers.
Teenagers need to understand what triggers their anxiety so that they can work to manage it. Triggers can be different for everyone, but some common triggers for anxiety include stress at school, relationships, and social events. Therapy can help both teenagers and adults understand their triggers so they know how to identify them early and cope with their anxiety more effectively so it does not impact their life. Therapy can also help people understand the negative thoughts that are causing their feelings of anxiety such as “People think I am stupid.” or “If I talk to someone, they will reject me.” Once a person understands their thoughts, they can learn how to change them, which will then decrease their overall anxiety and will result in them feeling better.

3. Coping strategies
There are many effective strategies for managing anxiety. Some strategies include deep breathing, mindfulness, exercise, and identifying and changing negative thought patterns. It can also be helpful to engage in activities that bring joy and relaxation, such as reading, art, or spending time with friends.

 

4. Support 
Having a supportive network can make a big difference in managing anxiety. This can include friends, family, or a mental health professional. Talking to someone about your feelings can help relieve some of the stress and provide you with coping strategies.

5. Seeking help
If you feel like your anxiety is becoming difficult to manage, and it is impacting your functioning or your child’s functioning,  it may be time to seek help from a mental health professional. They can provide a proper diagnosis and develop a treatment plan tailored to your needs.

Anxiety can be a challenge, but it can be managed with the right tools and support. Remember, you are not alone, and help is available. You can lead a fulfilling and joyful life by taking small steps to manage your anxiety and seeking support from those around you.

We can help you get through this difficult time. Contact Us at https://applepsychological.janeapp.com/ or call us at 917-526-0766 . An experienced counselor specializing in Anxiety Treatment can help.