by admin | Jun 3, 2022 | Mental Health
Constructive Criticism And Why It’s Good For You
- Learning With A Helping Hand
- No one likes to be criticized.
Even just the word itself seems to carry a negative meaning, which often changes our perspective about what we hear from the get-go. This way of perceiving criticism, however, robs us of some of the most efficient methods of improvement, namely, learning through our mistakes.
Here we explain why constructive criticism is actually beneficial for you, as long as it comes with the right intentions.
The Bigger Picture
Firstly, let’s talk about perspective. When we are trying our best to achieve something, we often become engulfed by it. Although this shows our dedication and keeps our focus, it’s easy to get lost in the details and forget about the bigger picture.
A very illustrative example of this is when a novice starts learning how to draw. When most people start doing their first paintings, they tend to focus on the details from the beginning. And although these parts of the picture might end up really well, there are others that often need more work.
Imagine a landscape with a house, for example – each brick in correct correspondence to the other and to reality, but the perspective, the overall size, or the background are not as well made. It looks as though someone tried really hard for one aspect but neglected another. This is an accurate depiction of the way we subconsciously start dealing with problems in our work and in life too.
And that’s exactly where constructive criticism comes in handy. A different perspective, a fresh pair of eyes would notice that you are too focused on a particular detail and help you see the bigger picture.
With this newly regained point of view, you can start ironing out some of the things that were out of your focus. And that makes for a job well done every time.
Better Relationships
A different aspect in which constructive criticism helps a lot is that it forms stronger, more trustworthy relationships. Communication is the bread and butter of both receiving and giving this type of advice, which is why relationships benefit greatly from it. Let’s break the explanation down to the two aspects of constructive criticism – giving and receiving.
When you’re the one who shares their ideas and advice, you have to make sure that the person opposite of you understands both what you mean and where you’re coming from. This form of communication makes you considerate of the other person’s perception, seeing as that’s the only way to make a positive change.
This is why, when you’re giving advice in the form of constructive criticism, your communication skills and understanding of the other person’s thought process become much better.
On a side note this form of communication makes you more considerate of the feelings of others because one of your main goals is to make sure you’re not offending anyone, seeing as this is not what you aim for. Now that this is clear let’s talk about receiving constructive criticism.
By listening and understanding where the other person is coming from, you start realizing you’re not alone, and you start trusting others. This means that, while relying on yourself, you can share your experiences with others, learn from them and be happier for it.
The building of trustworthy relationships goes both ways, and when you’re on the receiving end, it really helps to know that this person is trying their best to help you.
Final Thoughts
To put it briefly, constructive criticism is incredibly useful on each side of the equation. It is a valuable tool that when used correctly often results in a job well done and happier participants. The idea of constructive criticism itself is to aid in communication, not threaten it. It is providing you both with the resources you need to do the best work you can and with the ability to help in the most useful way.
When you put it that way, it actually sounds good, doesn’t it?
by admin | Jun 3, 2022 | Mind
Coping With The Loss Of Another – How to mourn
You may have heard the saying that death is just the end of a surprisingly short forest path. And if you think about it, it sounds really peaceful.
If you’ve had someone really close pass away, however, then you probably know what it felt like at the moment you found out – The things you’ve heard, the people that you’ve seen in your lifetime, the buildings, the oceans, the earth, and sky – it is all utterly meaningless in that moment of quiet stillness.
Everything is so quiet, the most ear-shattering loss of noises and sounds that you have ever encountered… If you are in this situation right now, just know…
Feeling sad and letting your emotions go wild is not a bad thing.
The truth is that it really does hurt, physically and mentally, but there is a way to not let it consume you. There is no magic word, a potion, or a pill that makes the pain vanish.
It definitely helps to let those tears flow or you may wind up in a situation where you will not know how and when to express what you’re feeling. us don’t let yourself get too comfortable in the fumes of those feelings. It’s just not healthy, nor fair to yourself.
We Will All Pass
It sounds so easy to say it when you’re on the other side, but saying these words can change the feeling of despair. That is If you understand the logic behind them.
These words give you the insight that it happens and you can’t do a damn thing about it. The sooner you realize this, the closer you are to reaching inner peace. At the end of the day, the important thing is to appreciate life. Dying is, and always has been, the most natural event in the logic of the universe. Every living thing in our surroundings is bound to meet the same faith as us.
Talking About It Helps
It really does, especially If you have a couple of stories that commemorate the legacy of this person. Share them, be a little bit clingy and obnoxious, your friends will understand and support you. Don’t stop reaching out for help by talking. Remember that you are doing this for yourself and you don’t have to be ashamed of that. Sometimes talking may lead to an occasional bottle of alcohol or constant visitations to the grave of the loved one.
Other things like doubling your exercises or going to support groups may be of some efficiency, but nothing really beats a commemoration with your friends and a drink in memory of the person.
Having Dreams About Them Is Normal
Yes, you dream of that person and you wake up feeling like you’ve run a marathon. It’s perfectly normal. But sleep is too important to not take action. Try visiting the home of the deceased, try talking about it with their family, be supportive, and don’t stray from receiving support – everybody needs it and no, you’re not the exception.
Then a couple of months go by and things seem to be looking up. You still think about the person, but you feel that it’s in a much healthier way, you frequently smile and laugh when someone says his/her name and It feels natural. Finally, you realize that the important thing has always been to appreciate and love the people in your life while you can still touch and see them.
Life is too short to hold on to the people that are not with us anymore. On the contrary, celebrate their life. Now… call your parents and friends and say you love them as if it was for the last time.
by admin | Jun 3, 2022 | Mind
Crowded Places Or crowded People – a Guide To The World Of Introverts
In the Merriam – Webster dictionary the definition of the noun “introvert” is the following: a typically reserved or quiet person who tends to be introspective and enjoys spending time alone. While this is a spot-on depiction of the word, many people are skeptical towards the whole introvert and extrovert scenario.
Focusing on this I would like to view some of the reasons why this phenomenon is at large in our modern society. Introversion is a basic personality style that is usually associated with people who prefer to spend their time by themselves or with fewer people. This does not mean that they are lonely, plagued by society, nor sick.
Social gatherings are the best place for such people, but that doesn’t mean they don’t like personal interactions. It just means that they gain power by being a bit more self-dependent. In comparison with extroverts, introverts enjoy solitary experiences as a gesture of self-care. Now without further ado, let’s have a look at some of the most common traits of introverts!
They Think Differently
Carl Jung, the creator of the phrase “introversion”, claims that the way of thinking between introverts and extroverts can differ. A study shows that in larger groups, the brain of introverts produces less dopamine. That leads to a state of wanting to alienate yourself and recharge your batteries in a quiet and calm place.
It is also known that introverted people react to different incentives than extroverts. For example, a stimulating brain jog would be things like remembering the past and planning ahead.
Not shy, Nor lazy
In our modern society, personality styles are met with differing opinions. Extroverts are, more or less, considered more normal, because of their outgoing nature and social leadership. Introverts, on the other hand, are presented as shy, freakish, and lazy people.
None of these things are even slightly accurate. The people in this personality style are great leaders and can communicate freely and easily with people. They just don’t want to. The idea that all people have to be socially active for them to be perceived as healthy members of society is fine If you live in fifteen century France. In a modern community like ours, this kind of thinking just sends us back decades.
There Are Always Exceptions
Leading away from popular beliefs, there are always those few that would use being an introvert as an excuse to procrastinate on purpose.
The fact is that one in five people could be doing this to get out of an assignment or chores. The best way to prevent that is to be aware of the actual signs for an introverted person.
Why Can’t We Be Friends?
You know how they say opposites attract one another, well this isn’t the case. A survey shows that introverts and extroverts would not be the perfect couples or duo. Often there would be misunderstandings in the communication.
Imagine you’re at a party and the loud and open guy, or girl, goes up to you and starts a conversation. There is a huge chance that he would mistake your quietness and non-verbal approach as a sign to not stop talking. I’m not saying don’t talk to each other. What I’m saying is to always try to understand your crowd, don’t judge or jump to any rash conclusions.
It’s very important for both parties to make sure that It is a safe space for interactions. An unpopular opinion is that having an extrovert next to you may be comforting. He would take the pressure away from you having to talk to people and you can easily get involved in your active listening.
by admin | Jun 2, 2022 | Mental Health
Anxiety Relief Tea’s
Have you ever wondered which herbal teas are beneficial to your stress levels? Herbal teas are an excellent alternative to chemically powered prescription medications for reducing stress and tension. For thousands of years and across different cultures, they have been used and practiced for their therapeutic and medicinal effects.
Maybe it’s time you joined the club! Whether it’s financial concerns, family obligations, meeting deadlines, or dealing with economic depression, the list is infinite, stress may attack us all, young and old at any time. Unfortunately, whether we like it or not, it has become the standard and plays a significant role in our daily lives, especially of late. Many people will turn to synthetic pharmaceuticals for a ‘quick fix,’ unaware of the long-term consequences on their bodies and minds.
Not all stress, however, is harmful. Some people work and perform better under certain stress, but if stress is prolonged, panic can set in and things can get a little out of hand! Our bodies are built to withstand, and often thrive on, small bouts of stress, but too much of it isn’t good for us.
Stress has always existed and evolved over time, and the practice of blending and drinking herbal teas for this prevalent ailment is still practised today. So, if you’re annoying your partner with your mood swings or ready to pull your hair out, maybe try one of these herbal tea mixes to reclaim your sanity and theirsJ
Catnip
My cats love it and I am forever finding them in the catnip herb garden, there must be something in itJ But Yes, I get what you’re thinking, it’s for cats!!…but humans can also eat it! It’s known as the “anti-stress herb” and has been used to treat uneasiness and children who have had a horrible dream in the past. It’s even been used for insanity, not that it’s suggested you let your stress levels get so bad! It has a calming and soothing impact, and it can also be used to relieve stress and anxiety caused by nicotine or drug withdrawal. So get some growing in the herb patch and even your feline friends will thank you.
Peppermint
This plant is regarded as a “cure-all” in England, and it is listed in the Bible as one of the herbs used to pay taxes! It’s been used to cure hysteria ( again not suggesting you let it get that far, oh no) and nervous illnesses, and it’s also a great way to relieve stomach pains and cramps. So pick some up in the supermarket.
Ginseng
The moniker “king of tonics” is believed to mean “world wonder,” and the Chinese see this herb as a supreme treatment for all ailments. It is a powerful antidote to stress, and in the West, it is used to treat nervous and mental exhaustion-related loss of appetite, stomach and digestive diseases.
Chamomile
Chamomile, sometimes known as the “all-around comforter,” is a natural sedative and one of the greatest herbal teas for calming and soothing frayed nerves. This is due to its anti-spasmodic characteristics, which aid in the relaxation of your body’s muscles. It is usually even safe to use with restless youngsters due to its powerful relaxing and calming properties but always check before with your doctor, midwife or care provider as things are always changing and its best to stay up to date with recommendations.
Kava Kava
Kava Kava, often known as the “mood adjuster,” works by working on the nerve centres and stimulating them to ease anxiety, tension, and emotional stress. It’s also a gentle natural sedative that can provide a sense of calm without causing any loss of attention or changes in motor reflexes.
Valerian
Valerian is known as ‘Phu’ because of its peculiar and disagreeable odour. Valerian includes compounds known as ‘valepotriates,’ which give it sedative properties. It’s also known as “nature’s tranquilliser,” a sedative and anxiety reliever administered to civilians during WWII to help them cope with the stress of continuous air attacks. It’s still a very popular herb today to aid restful sleep and calm nerves.
Passionflower.
Passionflower lowered anxiety during four weeks in one well-designed study; the herbal cure was just as efficient as a common anti-anxiety prescription. It is thought to be effective in treating agitation, irritability, depression, and opiate withdrawal. It’s available as tea or as liquid extract drops.
Lavender
In a recent study, lavender oil was found to relax people and regulate numerous symptoms similar to the prescription drug Ativan on patients with generalised anxiety symptoms. It is a non-sedating essential oil that can be inhaled or given as a crushed supplement in capsule form. Even having the lavender plant in your room promotes wellbeing as it’s aroma is beautiful and calming.
Lemon balm
After just one dose of tea using the dried herb, it has been demonstrated to lessen anxiety. Lemon balm can be used in aromatherapy, or as drops in a bath for an overall anxiety calmer.
Ashwagandha
This is a herbal supplement that is provided as a standardised supplement to help with anxiety symptoms. Ashwagandha has been demonstrated in several studies to reduce the stress hormone cortisol as well as anxiety-related symptoms. It has no serious side effects and can be taken for a long time. It was found to be superior to Ativan in one study. It can be taken as a prepared tea or the powder can be added to other beverages.
L Theanine
Both black tea and green tea include L-theanine, a water-soluble amino acid. It can be consumed as a tea or as a supplement in the form of a pill. It’s non-addictive and doesn’t have any sedative effects. It is thought to reduce anxiety and stress-related symptoms by acting directly on brain regions.
Herbal medicines contain certain unique qualities that aren’t seen in benzodiazepines, which are usually used to treat anxiety. They’re all-natural vitamins that have been used for millennia with great success. They’re also non-addictive and mild on the body. Herbal tea is a safe and simple approach to maintain daily emotions of serenity. Herbal teas and the above-mentioned procedures can be utilised to assist ease anxiety symptoms without causing addiction or unpleasant side effects.
Note: However as always, before you attempt them, check with your doctor to make sure they won’t interact negatively with any other medications you’re taking or that there are no contraindication’s for your particular situation. They are, for the most part, free of adverse effects. However, it’s vital to keep in mind that herbs can interact with sedative medicines and other medicines, so proceed cautiously and see your doctor or a herbalist before beginning.
by admin | Jun 1, 2022 | Mind
How Does Isolation Affect The Human Brain
The Two Different Types
With the global pandemic happening in the world right now, many of us are thinking about how isolation can affect us. It’s a scary thing to think about even though we have been living with the new restrictions for almost two years now.
We believe that there’s a lot you can learn from a situation like this, however, which is why we decided to create this article series. In this first part here, we will explain the two types of isolation, and in the second one, we’ll shed some light on how you can deal with it in order to feel better!
Ready to learn something new? Let’s go!
Self-Isolation
The modern world is a noisy place.
We’re constantly bombarded with so much information and so many opinions that it can be overwhelming just to keep up with the day’s events. And in our efforts to avoid all the distractions and noise in life, we often find ourselves retreating into isolation instead of connecting with others.
Global Pandemic
We all know of the new restrictions most governments have placed on the public and why it is so essential to follow them. Physical distancing, quarantining, laws on traveling – all these things affect us in a certain way regardless of the fact that we understand why they’re important. If we take the first one, for example, we can understand a lot about how we as human beings feel.
We are social creatures, made to be in the company of others. Although people think that physical contact can be neglected if we are still allowed to talk to each other, this pandemic shows that’s not the case. The levels of anxiety and depression have jumped since this situation became global, and most psychologists believe that the lack of physical contact is one of the leading reasons.
Interestingly, people resort to self-isolation due to the fear of experiencing negative consequences from this modern-day plague.
The Research
With the current state of the world, research about the effects isolation has, is booming. Campaigns and seminars regarding the subject have been launched in Denmark, Australia, and the UK. They are organized both by the countries and volunteers.
Their aim is to raise awareness of the issue and to give some ideas on how to cope with similar states. A different research group is focused on how loneliness can affect our physical health. Thanks to many organized, professional studies, we now know that this feeling may even be more dangerous than obesity and similar conditions.
Self-isolation is also connected with higher risks of depression and dementia and can be detrimental to the development of kids and teenagers.
Interesting Facts
Loneliness can be a significant health risk – some doctors even compare it to smoking 15 cigarettes a day. Our immune system is also affected by how lonely we feel – we tend to have weaker antiviral responses and higher inflammation.
Our cognitive skills are also impaired – we find it harder to focus, string thoughts together, and articulate our ideas. When given different sorts of tests, most of us start struggling even with questions that seemed easy to us before.
Imposed Isolation
Yes, it’s true – In many cases, we will decide to isolate ourselves because, well, it feels right. Even though self-isolation is accompanied by feelings of loneliness, it is somehow soothing.
When it comes to the full manifestation of the side-effects of isolation however, there is nothing worse than imposed isolation.
Prisons
It’s no wonder that high confinement is a punishment in prisons. We use human contact not only to know more about the world and feel different emotions but to affirm our own sense of self. Many psychologists believe that inmates in super-maximum security conditions don’t lash out because they’re angry. They just need some sort of a reminder that they’re still human and violence is one surefire way to incite a reaction from the guards.
This is why imposed isolation is so scary – it removes your sense of identity and connection to the real world.
Research
Here we can talk about the notorious Stanford prison experiment. It took place in the university itself in 1971, and its goal was to show the effects such an environment has on young people.
The participants were students divided into either guards or prisoners, and the expected time for the project was two weeks. However, the experiment was forcefully stopped after six days due to the increasing brutality of the “guards” and the concerns of the parents. A different research was designed to take away senses completely.In it, some paid volunteers (mainly college students) were put in sound-proof cubicles with no human interaction and limited sensory stimulants.
They were given cotton gloves to reduce the sensation of touch, U-shaped pillows to reduce sound, and translucent visors to reduce vision. After just a few hours, the volunteers started feeling restless and then began to hallucinate. This experiment was also shorter than expected in order not to have any permanent damage on the participants.
Interesting Facts
Although this was not imposed isolation, a choice, the discoveries this trip led to are fascinating.In 1961 a geologist who was exploring an underground glacier in the Alps decided to stay there for two months. Because of the darkness and lack of time-measuring tools, his perception of time slowed down a lot.
When he got out, it took him 5 minutes to count to what he thought was 120 seconds. A different story about darkness and isolation shows that we also change our sleep cycles when under extreme conditions. In 1993 a sociologist spent 366 days in an underground cavern (he thought that it was merely 219 days), and his sleep cycle drastically shifted. He spent most of the time being awake for 36 hours and sleeping for 12.
Final Thoughts
For us, as people, our surrounding environment has an immense influence. There is definitely a lot we can learn about ourselves through the different situations we experience, and isolation is no different. Although it sounds like a negative thing at first, it is a source of knowledge for everyone, which is always good.
The following article of this two-part series discusses how to change your perspective regarding isolation into a more positive one. We also give some advice and ideas on what to do to keep yourself entertained in these trying times, so be sure to stay tuned with us for part two!
See you there!
by Craig | Jun 1, 2022 | Mind
When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
- Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
- Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
- Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you’re feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
- Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you’re stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
- Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vit-amins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
- Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
- Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
- Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
- Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
- Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
- Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
- Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
- Lunch: A whole-grain pasta salad filled with plenty of leafy greens
- Afternoon snack: Dark chocolate
- Dinner: Grass-fed beef with vegetables
- Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.
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