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Recognizing the Signs of an Eating Disorder

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Unfortunately, many people of all ages deal with some type of eating disorder during their lifetime. They can be bright about by many factors, including the critical words of a parent or significant other, bullying or harassment, mental health disorders, trauma, low self-esteem, and genetics. Eating disorders can be very dangerous and can wreak havoc on the body. They can lead to problems with the heart, bones, digestive system, and many diseases. There is more than one different type of eating disorder and they affect each person differently. Some people may hide their disorder from other people very well. Because of how dangerous they can be, it is important to know how to identify the signs of an eating disorder so that you can seek help for your loved one if necessary.

Signs of an Eating Disorder

  • Refusing to eat or making excuses for why they’re not hungry
  • Being overly restrictive over what foods they eat and what ingredients are in them
  • Isolating themselves from others
  • Frequently talking poorly about themselves
  • Weighing themselves obsessively
  • Working out excessively
  • Leaving meals early to go to the bathroom
  • Using supplements such as laxatives to speed up weight loss
  • Eating in secret
  • Hiding food wrappers
  • Eating a large meal and then feeling guilty about it
  • Tracking every calorie they consume obsessively
  • Looking in the mirror every chance they get to look for flaws

Different Types of Eating Disorders

  • Anorexia nervosa: A person with anorexia is obsessively concerned about their shape and severely worried about gaining weight. They often have a skewed vision of themselves and think they are overweight when they really aren’t. They will likely go to great lengths to stay thin by eating very little and exercising very heavily. They may take unhealthy measures to lose weight by using laxatives or forcing themselves to throw up every time they eat. They may even reach a point where they are self-starving and reach a dangerously low weight. Anorexia is extremely serious and can be life-threatening if the individual does not get professional treatment.

 

  • Bulimia nervosa: Someone suffering from bulimia will engage in binge eating, during which time they consume a large amount of food over a short period of time. After a binge eating session, they will often feel a sense of guilt and shame. They will then purge, or force themselves to throw up so that their weight is not affected by the food that they ate. They will likely be very obsessed with their weight and will agonize over their appearance. They may also utilize unhealthy methods to lose weight such as laxative use or excessive exercising. Binge eating sessions often occur at night after a day of eating very little.

 

  • Binge-eating disorder: Someone struggling with this disorder will struggle to control how much they eat. They might eat and eat until they are no longer hungry but will not feel as if they can make themselves stop. Afterward, they often feel a great sense of shame. People with this disorder often hide how much they eat or eat when nobody is around to avoid judgment or embarrassment.

How to Help a Friend Struggling with an Eating Disorder

It can be very painful to watch someone you love struggle with something as painful and complicated as an eating disorder. If you know your friend has a problem, you may be hesitant to confront them about it out of fear of how they will respond. You may worry they will become angry or defensive. However, eating disorders can be life-threatening and you confronting them may end up saving their life.

When you approach your friend, make sure you do so in a safe, private environment where other people won’t be able to overhear. Address your concerns with them in a calm and caring manner and explain to them how what they’re doing to themselves makes you feel. Make sure that you don’t use a judgmental tone, talk down to them or make them feel guilty. Instead, let them know how much you care about them and how much you want what’s best for them. Finally, gently encourage them to seek treatment for their disorder. You may even consider presenting them with information regarding a local treatment facility to show how serious about this you really are. Allow your friend to share their thoughts and be sure that they know that you will be there for them to offer support no matter what they decide to do.

Eating disorders affect many Americans at some point during their lifetime. They can be caused by a great variety of factors such as genetics, traumatic events, poor parenting, unhealthy relationships, and low self-esteem. Eating disorders present themselves differently from person to person and can often be well concealed. Some of the most common eating disorders include anorexia nervosa, bulimia nervosa, and binge eating disorder. It is important to be able to recognize the signs of these disorders so that you can provide support for a loved one if they need it. If you have a loved one who is struggling with an eating disorder, it is important to confront them about it and encourage them to seek help, even if it is uncomfortable to do so. Offer them your complete support and show them no judgment. At Achieve Concierge we want to help you live your best life mentally and physically. Call (858) 221-0344 today to learn more.

How to Answer the Question of Why You Don't Drink

How to Answer the Question of Why You Don’t Drink

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If you have recently gone through detox and are new to your recovery journey, it is a good idea to avoid events or situations where it is likely that drugs or alcohol will be present. This is to prevent any potential urges that could jeopardize your sobriety. However, as time goes on, you are bound to want to attend social events and will at one point or another likely come across the situation of being offered a drink. When you decline the offer, there is a chance that someone may be curious about why you don’t drink. This can turn into an awkward encounter for everyone involved, but it doesn’t have to be. It is important for the individual to be prepared for the situation and to have an idea of what they are going to say ahead of time.

Determining Whether or Not to Share Your Sobriety Status

You may be wondering, do I have to tell the truth if someone asks me why I don’t drink? Whether or not you decide to share that you are in recovery is entirely up to you and what you are comfortable with. When making this decision, it is important to consider who is asking the question. Is this someone who you just met who is simply curious? They might not need to be informed about your private business. However, if this is someone you have known a long time and you know they have your best interest at heart, you may be more inclined to tell them. This doesn’t need to be a major conversation, especially when there are other people present. Simply saying “I’m in recovery,” is sufficient. If the individual continues to pry, you can tell them that you aren’t comfortable discussing it.

Responses For When Asked Why You’re Not Drinking

If you’re in a situation where you are not comfortable about discussing your recovery, you don’t have to. There are many other ways you can respond to the question.

#1. “I can’t drink because I’m driving.” (OR the Designated Driver)

This is a simple response that doesn’t require much of an explanation. It shows that you are responsible and take your safety and the safety of others seriously.

#2. “I can’t drink because of how alcohol interacts with my current medication.”

There are some medications that you simply cannot drink because of the reactions it can cause. Some medications, including certain antidepressants, can cause an individual to feel the effects of alcohol much faster. This can lead to becoming more intoxicated than intended and possible risky behaviors. In the case of other medications, drinking can increase the risk of liver damage.

#3. “I’m not drinking because I don’t want to be hungover.”

This is a perfectly reasonable response. When someone has to work the next day and will have to be up early, being hungover can make life pretty miserable.

#4. “I’m not drinking because I’m trying to be healthier.”

It’s no secret that drinking alcohol isn’t great for your health. It is very high in calories and can lead to weight gain and even obesity. It would make sense that someone who is trying to be healthier would decline a drink.

#5. “I’m not drinking because I don’t like the person I become when I drink.”

Not everyone has a good experience when they consume alcohol. Some people may become depressed, agitated, or even angry. They might embarrass themselves or do things that they later regret. This can cause them to choose to stop drinking entirely.

#6. “I don’t enjoy drinking.”

Some people simply have no desire to consume alcohol. They might not like the way it tastes or how it makes them feel.

What to Do When People Keep Asking

Some people tend to be nosey and might inquire further when you explain why you don’t drink. If this is the situation you find yourself in, simply explain to them that this isn’t a topic that you are comfortable discussing. If they continue to pry, it may be best to distance yourself from them and go talk to someone else. In some cases, certain individuals may not respect your recovery and may even try to pressure you to have a drink. If this occurs, walk away immediately and do not associate with them again. No matter what happens, remember that you have nothing to be ashamed of and owe nobody an explanation regarding your sobriety if you don’t want to give them one.

After going through treatment for a substance use disorder, it is typically prudent to avoid places where alcohol will be served. This is so that you avoid any potential urges or triggers. However, as time goes on, you’ll likely find yourself in a situation where people around you are drinking. Thus, there is the possibility that someone may ask why you’re nchoosing ot to drink. If you are not in a situation where you’re comfortable discussing your recovery journey, it can be helpful to have some responses in mind that you can use instead. Some examples could be, “I’m not drinking because I’m driving,” or “I’m not drinking because I am trying to be healthier.” In the case that someone keeps prying for more information, simply tell them you are not comfortable discussing it. If they persist, walk away. At Achieve Concierge, we want to help you live your best life. Call (858) 221-0344 to learn more.

Investing in Your Mental Health in the New Year

Investing in Your Mental Health in the New Year

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It’s a new year and with it comes a fresh start and a second chance to begin living your life to the fullest. One of the best favors that you can do for yourself as you embark upon 2022 is to invest in your mental health. Stress affects all of us from time to time, whether it is associated with financial problems, relationship strain, work problems, or some other cause, it can take a toll on both our mental and physical health. Especially with the way the COVID-19 pandemic has affected the last several years of our lives, many people’s stress levels are now higher than ever. Luckily, there are some steps that you can be taking daily that can help dramatically lower your stress levels and start feeling better both mentally and physically.

The Benefits of Investing in Your Mental Health

Not only can stress shorten your lifespan, but it can lead to a lot of other health problems as well. Some examples include:

  • Trouble eating
  • Sleep problems
  • Digestive issues
  • Low energy
  • High blood pressure
  • An increased risk of heart problems
  • An increased risk of diabetes
  • An increased risk of developing a substance use disorder

Stress, when it is not addressed, can also lead to an increased risk of developing a mental health problem such as anxiety or depression. When you invest in your mental health, you’ll be lowering your chance of having to deal with these health problems.

Stress can make us irritable. When you are irritable you are often more likely to say and do things you don’t mean. For some people, this may mean snapping at their children, significant others, co-workers, or even the cashier at the grocery store. By learning how to deal with stress in healthy, effective ways, you can strengthen the relationships you have with those around you and lead to greater harmony.

How to Invest in Your Mental Health

  • Speaking with a therapist: If you want to invest in your mental health but don’t know where to start, you might consider speaking with a therapist. For many years, therapy has had a bad reputation. It was viewed as something you only did if you had a serious mental health problem. However, in reality, many people choose to go to therapy on a regular basis because it allows them an opportunity to talk through their problems and learn ways to manage their stress. Speaking with a therapist can be a great way to help you identify where the stress is coming from in your life and how to manage it.
  • Start exercising more frequently: Exercise has been proven to reduce stress levels. If you can get to a gym, that’s great, but if not there are other ways you can include exercise in your daily life. Take the stairs instead of the elevator, find a quick workout video online to follow, do some sit-ups before bed.
  • Make sure you’re eating nutritious meals: Set aside the time in the day to make healthy, well-balanced meals that will fuel your body. When you take care of yourself physically, you’ll be more likely to feel better mentally.
  • Cut out any negative influences: Is there someone in your life that consistently causes you unnecessary stress? If possible, consider limiting your time with them out of respect for your own mental health.
  • Limit your screen time: Too much time in front of a screen, whether it be scrolling through social media, playing a game, or watching a show, can exasperate stress. Instead, consider reading a book, taking a walk, or listening to music.
  • Get out into nature: Getting outside and being amongst nature can really improve one’s sense of wellbeing. Consider taking a hike, going for a bike ride, or simply lounging in a hammock while appreciating the beauty and serenity of the great outdoors.
  • Make sure you’re getting enough sleep: When you’re not well-rested, you’re not going to be as capable of managing symptoms of stress. Try to stick to a regular sleep schedule and aim for about 8 hours of sleep a night.
  • Practice journaling: Keeping a journal is a great way to work through the jumble of thoughts inside your head and reflect upon your life.
  • Look into meditation: The purpose of meditation is to help better connect your mind and your body as well as to reduce stress and increase your inner peace.
  • Stay connected to the people that matter the most: Having a support system is critical in dealing with stress. Make sure that you’re checking in with your family and friends regularly.

Stress is a normal part of life that affects everyone from time to time. However, when it becomes a regular struggle it can cause a lot of other problems in our lives. It can wreak havoc on our bodies, increase our chances of developing a mental health problem, make it difficult to sleep, and cause strain in our relationships. If stress is a problem in your life, it’s time to invest in your mental health by looking into ways to reduce your stress levels. Consider speaking with a therapist, trying out meditation, getting more sleep, and exercising regularly. At Achieve Concierge, we want to help you live to your fullest potential. This includes ensuring that your mental health is as strong as possible. If you’re struggling with a mental health problem, our team is here to help. Call (858) 221-0344 today to learn more about the types of services we provide.

How to Help a Child Who Is Being Bullied

How to Help a Child Who Is Being Bullied

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For many parents, finding out that their child is being bullied is their worst nightmare. Bullying can occur starting from a young age and can even occur well into high school. It comes in a variety of forms such as physically hurting someone, verbally teasing or threatening someone, hazing, emotional intimidation, social exclusion, and cyberbullying. In many cases, children will endure being bullied in silence and will avoid telling a teacher or parent. Bullying can be extremely detrimental to one’s mental health. It can lead to low self-esteem, anxiety, depression, and even thoughts of suicide. Because of this, it’s very important for parents to be able to recognize the signs of bullying and to take the proper steps to ensure it is stopped.

Signs that a Child is Being Bullied

The way each child responds to bullying can be different, but there are some common signs to look out for. They include:

  • Coming home with tattered clothing or broken belongings
  • Unexplained cuts or bruises
  • Not wanting to go to school
  • Appearing sad and reserved when coming home from school
  • Coming up with excuses for why they can’t go to school
  • Having trouble sleeping
  • Not having an appetite
  • Often complaining of stomachaches or headaches
  • Appearing anxious
  • Struggling with low self-esteem
  • Acting afraid when boarding the bus or being dropped off at school

The Short and Long Term Effects of Bullying

  • Feelings of shame
  • Social isolation
  • Missed opportunities due to fear of bullying
  • Symptoms of mental illness
  • Poor performance in school
  • Trouble maintaining relationships
  • Increased risk of substance misuse
  • Self-destructive behaviors
  • Trouble trusting others
  • Poor overall health

What to Do When Your Child is Being Bullied

If you suspect that your child is being bullied, your first step is to gently ask them about it and see if they will tell you what is going on. If the child is younger, and may not have a great understanding of what bullying is, it may be helpful to ask them more general questions. Some examples include:

  • Are there any kids at school who tease or make fun of you?
  • Do you feel safe at school?
  • Is there anyone that is hurting you?
  • Do kids at school ever leave you out on purpose?
  • Do you have friends to sit with at lunch and play with at recess?

At first, your child may be hesitant to answer these questions. They might fear that doing so will make the bullying worse. If they seem uncomfortable, try changing the subject and asking again at a different time. If you are still struggling to make much progress, it might be time to contact the child’s teacher. As hard as they may try, teachers can’t keep an eye on every single student at all times throughout the time. Thus, bullying might go on unnoticed right under their nose. However, you can still ask them general questions about your child to get a better sense of how they are behaving at school. Some examples include:

  • Does my child get along with other kids?
  • Who do they spend a lot of their time with?
  • Does it appear that my child has friends?
  • Have you ever witnessed any students being mean to my child?
  • Is there anyone at school that my child seems to be afraid of?

You can also ask the teacher if they would mind keeping an extra close eye on your child during time periods when bullying would be most likely to occur, such as at lunch or recess. If the problem persists, consider contacting the school counselor and asking them to look into the issue.

To help prevent your child from being bullied, teach them at a young age what bullying is, how to identify the signs of it, and what to do if they see it happening. Encourage them to always speak to a teacher, parent, or other trusted adult if they are being bullied.

Helping a Child Who is Being Cyberbullied

When a child is older, bullying stops happening on the playground and starts happening through the Internet. It can occur through hateful text messages, the spreading of cruel rumors, or mean comments on social media platforms like Snapchat, Facebook, and Instagram. If your child is a victim of cyberbullying, consider encouraging them to limit their social media use, block users who are hateful towards them, and only connect with people that they are friends with in real life. Cyberbullying is very serious and in some situations can even be punishable by legal action.

Bullying affects many children and teens throughout the nation. It can come in the form of physically harming someone, taunting or threatening them, social exclusion, or cyberbullying. Bullying can be extremely damaging to a child’s mental health and can destroy their self-esteem. Thus, it is important to know how to recognize the signs that a child is being bullied so steps can be taken to help the situation immediately. Bullying has both short and long-term effects on a person and can lead to mental health disorders. If you suspect your child is being bullied, gently encourage them to open up about it and ask them general questions about what is going on at school. Contact their teacher or school counselor if necessary. If you would like to know more about a particular mental health disorder, our team at Achieve Concierge is here to help. Call (858) 221-0344 today to learn more about the different types of services that we provide.

How to Take the First Steps Towards Seeking Treatment for a Substance Use Disorder

How to Take the First Steps Towards Seeking Treatment for a Substance Use Disorder

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Addiction can creep up on people over time, often without them even recognizing that it is happening. They may start off feeling as if they are in control of it, only to later find that they can’t seem to cut back and quit even if they want to. Many people keep their problems with substance misuse private and choose not to seek treatment for it. This may be because they are ashamed, worried about what others will think, or simply don’t think that treatment will really help. The truth is, the longer this goes on, the worse a substance use disorder can get. If you are currently struggling with a substance use disorder, know that there is help available to you and you can take your life back.

Identifying the Signs of a Substance Use Disorder

If you suspect that you have a substance use disorder but aren’t sure or don’t feel as if it is severe enough to warrant treatment, there are some questions that you can ask yourself. It is important that you answer them as honestly as possible.

  • Have you tried to cut back or quit engaging in substance use, but have failed?
  • Do you hide how much or how often you engage in substance use from others?
  • Do you find yourself consistently thinking about engaging in substance use?
  • Do you continue to engage in substance use even if it causes problems within your relationships?
  • Do you continue to engage in substance use even if it is causing you to struggle to keep up with work or school?
  • Do you spend a lot of your time obtaining a substance, using it, and recovering from its effects?
  • Has your substance use affected you financially?

If you answered yes to any of these questions, you may have a substance use disorder and require treatment.

The First Few Steps

Recognizing that you have a problem is the first step in getting help. If you think that you’re struggling with addiction, your first step is to speak honestly with your primary care provider. They will be able to provide you with a diagnosis and determine whether in-patient or out-patient treatment is necessary. They will also be able to provide you with any referrals necessary. You will then go through the detox process, during which time it is likely that you will experience some unpleasant withdrawal effects. The effects can be managed through medication either at home or in a treatment center to ensure that you are as comfortable as possible.

Once you have gone through the detox process, your recovery journey isn’t over. In fact, it is just beginning. Being in recovery means that you must continue to make the decision each day of your life to stay sober. To do this, long-term treatment is necessary. Long-term treatment may look different from person to person. For many people, this involves going to regular recovery meetings such as Alcoholics Anonymous or Narcotics Anonymous. At these meetings, you will have the support of other people who know what you’re going through because they’ve been through it themselves. They will be able to offer non-judgemental advice and can help in difficult times when you feel tempted to relapse. By attending these meetings regularly, you’ll be kept on track and accountable.

If these types of group meetings aren’t really for you, you may consider individual therapy. During these therapy sessions you can talk to a counselor about any struggles you may have and they can help you productively work through your emotions.

Finding the Root Cause

One of the most important key aspects of your recovery journey is finding out what the root cause of your substance use problem is. This is the reason that you felt like you needed to engage in substance use in the first place. The reason is different from person to person. Some common examples include:

  • Financial worries
  • Unhealthy relationships
  • Unhealthy amounts of stress
  • Being the victim of abuse
  • Struggling with an undiagnosed mental health disorder 
  • Losing a loved one
  • Suffering from job loss
  • Being bullied or harassed
  • Experiencing a traumatic event
  • Loneliness or isolation

While some people may be well aware of what their root cause is, it may take others some time and soul searching to find it. It may be helpful to speak with a counselor that specializes in addiction to help pinpoint the cause. Once you have identified it, you can take the necessary steps to begin to heal.

If you think that you are struggling with a substance use disorder, you are not alone. Addiction affects many families all across the country. While you may be hiding your substance use disorder from others, the problem will only get worse over time if you don’t seek treatment. The first step in getting the help you need is recognizing that there is a problem. The next step is speaking with your doctor who can provide a diagnosis and any necessary referrals. After going through the detox process it is important to ensure you’re seeking out long-term treatment either through counseling or by attending group meetings. If you are struggling, know that there is help available to you and you can begin to live your best life again. Don’t wait, get help today. At Achieve Concierge, we want to make sure you’re living the life that you deserve. Call (858) 221-0344 today to learn more about how we can help. 

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How to Boost Your Own Self-Confidence

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How to Boost Your Own Self-Confidence

Do you find yourself struggling with low self-confidence? You are not alone. Low self-esteem can affect anybody at any age or of any background. It can have an impact on your relationships, your career, and even your overall health and happiness. The good news is that even if you have low self-esteem now, there are things that you can do to build it up over time. Before you can do this, you must learn to have a greater understanding of what self-confidence is and what factors go into it. You must also take a look at your life and try to determine what is causing you to have low self-esteem. From there, you can begin taking steps to change the way you perceive yourself.

Understanding What Self-Confidence Really Is

Self-confidence, or self-esteem, has to do with how we view who we are and how capable and worthy we are of accomplishing something. In many cases, it is a skewed version of reality. For example, someone who is very intelligent, capable, and talented can still have low self-confidence despite their known, proven abilities. When someone has high self-esteem they view themselves and their place in life in a positive way. They are typically more resilient and better able to handle stress effectively when it comes their way.

However, when someone has low self-esteem they are more prone to worrying about what other people think of them. They may be exceptionally critical of themselves and will agonize over any tiny flaw. They have a harder time taking criticism from others and may struggle to keep up with the ups and downs of life.

Having good self-esteem is critical for many different reasons. It can impact the opportunities we seek after, the way we allow ourselves to be treated by others, and even the direction that our lives end up taking.

Recognizing the Causes of Low Self-Esteem

There are many things that can cause low self-esteem and it can be drawn from a certain event or circumstances that occurred very early in life. Some examples include:

  • Being criticized or talked down to by a parent, teacher, or another authoritative figure
  • Being belittled by an abuser
  • Going through an unhealthy relationship
  • Physical, sexual, or emotional trauma
  • Being bullied or harassed
  • Growing up with uninvolved parents
  • Growing up with parents that frequently fought or who went through a divorce

Building up Self-Esteem

While it can take time and hard work, self-esteem can be restored over time. The following steps can help you begin to view yourself in a more positive, healthy way.

#1. Work on contradicting the negative thoughts you have about yourself. Pinpoint one of the negative thoughts you frequently have about yourself and look for proof within your life that shows this negative thought isn’t true. For example, if you commonly think “I’m not smart,” look back at successes you’ve had that prove otherwise. Perhaps this is a good grade on a test or earning a college diploma. It may even be helpful to write these successes down in a journal. That way, whenever you begin having that particular negative thought again, you’ll be able to look back on it.

#2. Focus on the positive aspects of yourself. Even if you don’t believe it, there are lots of positive aspects that are unique to you personally. Start looking for them and acknowledging them more often. It could be as simple as a physical trait that you like about yourself or a certain talent you have.

#3. Start changing your inner dialogue. Work on being aware of when you’re having a negative thought about yourself and deal with it before it can spiral out of control. As soon as you realize you’re having a negative thought, replace it with something positive. As time goes on this will become easier and more natural.

#4. Become more aware of who influences you in your life. Are you hanging out with people who build you up or tear you down? If there is someone in your life that is unnecessarily critical of you and is impacting your mental health, it may be time to cut ties with them. Instead, work on surrounding yourself with positive, supportive people. 

#5. Many people begin to feel better mentally when they start taking better care of their physical health. This includes making sure you’re eating healthy meals, exercising regularly, and getting enough sleep. This can greatly impact how a person views themselves. In addition, avoid engaging in excess substance use.

Self-esteem is very important because it impacts so many different facets of our lives. It can affect what opportunities we go after, the direction our career takes, how we allow ourselves to be treated by others, and where our life ends up. Someone with high self-esteem thinks about themselves more positively and is more resilient to stress. If you’re struggling with low self-esteem, it is important to identify the reason. Maybe it is due to a bad relationship or something from your childhood. You can slowly build your self-esteem back up over time by looking for positives about yourself, changing your inner dialogue, getting rid of people who tear down your confidence, and working on improving your physical health. At Achieve Concierge we want to ensure that you are living your best life, mentally and physically. If you’re struggling with mental health, call us today at (858) 221-0344 to learn more about how we can help.

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How to Stay Positive During the Winter Months

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There are a lot of reasons why some people tend to feel a little gloomy during the winter months. The days are shorter, it’s cold outside, and it gets dark early. All the excitement and hustle and bustle that came along with the holidays have passed and many people are heading back to work or school after a long break. It can become a little harder to get out of bed in the mornings and there may seem as if there is less to look forward to. You may be feeling low on energy, unmotivated, and just sad in general. While this time of the year can be tough, there are things you can do to make the most of it and regain your positive mindset.

Finding Things to Enjoy About Winter

Even if winter isn’t your favorite time of the year, you can still work on finding things to enjoy about it.

  • If you live in an area that gets snow, make the most of it. Gather up some friends and go sledding, tubing, or skiing. Finish off the day getting cozy with hot chocolate and a movie night.
  • Visit an ice skating rink, either indoors or outdoors.
  • If you enjoy taking pictures, consider doing your own mini-photo shoot to capture the beauty of new-fallen snow.
  • If you don’t like being outside in the cold, consider picking up a new indoor hobby like knitting, yoga, or painting. You may even consider taking a class to learn this hobby so that you’ll be able to connect with people and may even make some new friends.
  • Make the most of long days spent inside by doing tasks you would typically put off when it’s warm outside. This could mean going through your closet and pulling out clothes you no longer wear, decluttering your home, or finally organizing that junk drawer you always avoid opening. By keeping yourself busy you’ll have a better chance at avoiding the winter blues.
  • Take this time to connect with others. When was the last time you called your grandma? Reach out to those you love in any way you can, even if it means doing so through social media, Zoom, or a handwritten note.
  • It can be helpful during this time to focus on positive things to look forward to. Spend some time planning fun activities that you’ll partake in during the spring and various projects you’d like to accomplish in the new year.

Taking Care of Your Mental Health

If you struggle with the winter blues, making sure you’re doing everything possible to take care of your mental health this time of the year is critical.

  • Speak with a therapist, if necessary. Doing this regularly can help you work through different emotions you may have and learn how to cope with stress effectively.
  • Try keeping a gratitude journal to remind yourself to focus on positive aspects of life and not fall into a spiral of self-pity.
  • Make sure you are eating nutritious meals, exercising regularly, and getting plenty of sleep. When you are taking care of your physical health, your mental health will benefit as a result.
  • Take vitamin D supplements. This supplement can help restore some of the benefits that you would typically be getting from spending time out in the sun.
  • Consider getting a light therapy lamp. This device can be purchased at many stores as well as on Amazon. Its goal is to mimic the effects of the sun on the brain. You simply turn it on and spend about 30 minutes a day sitting close to it. You can do this while reading or while doing your work.
  • Figure out what is draining your energy. There may be certain things that you’re doing daily that are harming your mental health without you even realizing it. Consider when throughout the day you are feeling your lowest. Is it after spending an hour scrolling through social media or binge-watching television? Consider spending that time in more fruitful ways that will make you feel a greater sense of fulfillment. Perhaps, the main energy sucker in your life is a person. They could be someone who is frequently negative, complains often, or talks badly about other people. You may find that their energy is rubbing off on you after you spend time with them. If this is the case, consider limiting the time you spend with them. Try to spend as much time as you can with positive, supportive people who will lift you up.

The winter months can be a rough time for a lot of people. The days are shorter, it is dark out earlier and the excitement of the winter months has passed. It is easy to fall into the winter blues and become depressed and unmotivated. If this is a hard time of the year for you, consider doing little things to make the most of this season. This could be going outside to enjoy the snow by sledding or tubing. If this isn’t your thing, consider taking up a new indoor hobby. During this time be sure you are taking care of your mental health by doing things like keeping a gratitude journal, avoiding negative people, and going to therapy if necessary. When you keep busy, spring will be here before you know it. If you’re struggling with a mental health problem, our team at Achieve Concierge can help. Call (858) 221-0344 today to learn more.

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How to Set Healthy New Years Resolutions

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Every year around New Year it is a popular practice to come up with resolutions to implement into the coming year. For many, this could be to lose weight, save money, or eat healthier. Many people talk about their resolutions, get excited about them, and even write them down. They might start strong during January and may even see a little progress. However, in too many cases people end up giving up their New Year’s Resolutions because they find them too hard or forget them altogether. The reason this happens is that often the resolutions we make are not realistic or specific enough. There are some tricks and tricks you can use to make sure your 2022 resolutions stick and you become the best version of yourself this year.

Why People Make New Years Resolutions

Before you can begin to think about what you want your resolutions for the year to be, you need to decide why you are making them in the first place. If the only reason you’re doing it is because those around you are, or it is simply a tradition that you do each year, you might not truly be motivated to follow through with your commitment. With a new year comes a fresh start and another chance to live your life to its fullest potential. In life, it is easy to become stagnant, stop growing as a person, and simply go with the flow. However, with a new year, we have the opportunity to take stock of our lives and consider what’s going well and what’s not. Even if we think we’ve got it all together, there is always some area in our lives that could use some attention. When making your resolutions this year, consider your mental health, physical health, and emotional health. How do you plan to take care of each of these areas in the new year?

Strategies for Making Resolutions Stick

#1. When you are thinking about what you want your resolutions to be, make sure that they are very specific and concrete. Saying that you want to lose weight is a positive goal, but it is very vague. Instead, think about what specific steps you’re going to take to achieve that goal. Maybe your goal is to try to get 10,000 steps every day, go to the gym fives times a week, or sign up for a mini-marathon. Figuring out these specific steps will make you more likely to achieve your goal.

#2. It is important to track your progress in order to hold yourself accountable. This can be done by using a journal or even starting a personal blog where you document important milestones as you reach them. This can keep you from slacking off and forgetting to put in the work.

#3. Don’t set yourself up for failure by picking out too many different resolutions. This can become overwhelming and stressful. Instead, try to focus on one specific goal and put your energy into that. This will increase your chance of seeing success.

#4. Make sure that you plan how you are going to accomplish your resolution. For example, if your goal is to eat healthier, take time to come up with grocery lists and plan nutritious meals. Once you already have a plan in place, you’ll be more likely to stick to it instead of simply opting for fast food instead.

#5. Make sure that whatever resolution you choose is achievable. Taking small steps towards your goal will make your resolution more sustainable and will ensure a greater chance of success.

#6. Consider what has worked in the past and what hasn’t. If you’ve had the same resolution for the past several years and haven’t seen any positive results, you may need to consider choosing something different.

Ideas for Positive New Years Resolutions

If you’re having trouble thinking of ideas for resolutions this year, these examples may help.

  • Limit your daily screen time
  • Strive to get 8 hours of sleep every night
  • Try to read a new book every month
  • Try one new recipe every week
  • Create a budget for yourself and stick to it
  • Cut back on alcohol or quit entirely
  • Join a club that will help you learn a new hobby
  • Take the stairs instead of the elevator every chance you get
  • Consider going to therapy to work through any issues going on in your life
  • Plan a vacation with your significant other
  • Find a charity and volunteer regularly
  • Keep a daily gratitude journal

With every New Year comes a fresh start and another chance to start living life to the fullest. Do you find yourself making resolutions every year only to never actually follow through with them or see any results? If so, consider your reasoning behind making resolutions. Is it because you truly want to change or is it just a tradition you do every year. If your resolutions never seem to stick, try to make sure that they are realistic, concrete, and achievable. Keep your resolutions limited so you are not overwhelmed or spread too thin. Make a plan and track your progress along the way. Some examples of healthy resolutions include getting more sleep, cutting back on alcohol, and taking the stairs instead of the elevator. At Achieve Concierge, we want to help you start living your best life in 2022. Call (858) 221-0344 today to learn more about the types of services we provide.