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Self-Care Tips for the Summer

Self-Care Tips for the Summer

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Summer is typically associated with rest and relaxation. Between kids being home from school, and more activities and holidays, it can quickly become a hectic and stressful time of year. This is why it is so important to make time for yourself and ensure that you’re practicing self-care regularly this summer. This is a great time of year for self-care with longer days and often better weather. Whether you choose to spend an hour reading a book while poolside or take a walk outside in nature, practicing self-care is doing whatever you can to take care of your mental, emotional and physical health.

Understanding Why Self-Care Is Important

Let’s face it, life gets hectic. Between keeping up with work responsibilities, meeting deadlines, and making time for family, you may feel like you’re constantly running from one thing to the next without taking time to enjoy the moment or consider simply your personal needs. In time, this constant state of business can lead to problems like anxiety and depression. You may be so busy that you’re struggling with issues beneath the surface without realizing it, such as burnout, low-self esteem, or resentment. Sometimes people mistake self-care with being selfish when it is truly the exact opposite. You cannot care for others to the best of your ability until you take care of yourself first. Self-care is taking the time during your day to do just that. It is incredibly important not only for your mental health but your physical well-being as well. Self-care looks different from person to person, and what works for someone might not be the right fit for you. It may take time to figure out what works for you, but once you do, make sure to pencil it into your everyday schedule.

Self-Care Ideas That Are Perfect for the Summer

#1.) Take a break from the constant hustle and bustle and distractions of everyday life by going on a camping trip. Consider turning your phone on silent (or even leaving it at home) and enjoy the peace and quiet of the outdoors. You can reflect on the beauty of the outdoors, take photographs of nature, do some hiking or even spend some time journaling. You may find that when you return home, you’re more relaxed, recharged, and rejuvenated.

#2.) Spend some time out on the water. Being outside is incredibly beneficial for mental health and summer is a great time to do that. Whether you choose to go swimming, kayaking, boating, or paddleboarding, don’t let the summer pass by without having some fun on some open water.

#3.) Consider picking up photography. Between the blooming flowers, blue skies, and vibrant colors associated with summer, there is so much beauty to be found this time of year to capture. Photography can help you to begin appreciating the beauty of the little things in life.

#4.) Try starting a garden. Not only is this practice very calming, but it gets you outside in the sun. This can be a project that you do yourself or that you share with friends or family members. Plus, you’ll later get to enjoy the fruits of your labor, whether it be beautiful flowers or fresh produce.

#5.) Have a picnic outside. Picnics are a great way to spice up your routine and make what would be just an ordinary meal feel a little bit more fun and special.

#6.) Make a new summer playlist to listen to whenever you need to cheer yourself up.

#7.) Visit a local farmer’s market and take time just to walk around and enjoy the scenery.

#8.) Work on your physical health. If you’ve wanted to get back into shape, summer is the perfect time to do it. Consider investing in a gym membership or working with a trainer to come up with an exercise plan that works for you. If you tend to struggle with making healthy food choices, working with a nutritionist can help you develop a better diet.

Additional Self-Care Ideas

Some additional self-care ideas you could try this summer include:

  • Getting a babysitter so you can have some time for yourself
  • Practicing yoga or some other form of meditation
  • Creating some art
  • Listening to your favorite music
  • Having a dance party around your house
  • Taking a relaxing bubble bath
  • Trying out a new recipe
  • Enjoying a cup of tea before bed
  • Reading an uplifting book
  • Ask for help when you feel overwhelmed
  • Taking a day off from work so you can take care of yourself
  • Reconnect with an old friend

Life can get very busy and hectic. You may find yourself running from one thing to the next without ever taking the time to consider how you’re feeling. In time, this can lead to mental health issues like anxiety and depression. This is why self-care is so incredibly important for maintaining good mental health. Self-care is different from person to person and involves doing whatever you need to do to take care of your mental, physical and emotional well-being. This summer, consider practicing self-care by going camping, picking up photography, spending time out on the water, or working on your physical health. You may also consider practicing yoga, journaling, having a picnic outside, or trying a new recipe. At Achieve Concierge, we want to help you achieve your best possible mental health. Call (858) 221-0344 today to learn more about the services we provide. 

The Impact of Comparison on Mental Health

The Impact of Comparison on Mental Health

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The comparison starts at an early age. Perhaps we wish we had the same toys as one of our friends or the backpack they have. As we grow older, this turns into comparing our appearances, grades, popularity, and successes to others. When you don’t make it a habit to avoid comparison, it can continue well into adulthood. You may find yourself comparing how much money you make to others or where you are in terms of relationships, education, or careers. Comparison is often referred to as “the thief of joy,” and this title is very accurate. Comparison causes you to look away from the good things in your life and focus on what you don’t have instead. If it is not addressed, comparison can lead to poor mental health and issues like anxiety and depression. The good news is that you can train yourself to stop this habit and focus on gratitude instead.

How Comparison Can Damage Mental Health

Everyone is on a different path in life, and everyone faces personal and unique challenges along the way. You may look at someone who has accomplished more than you in the professional world and wonder what you have done wrong. You might not know about the possible connections and assistance that individuals had to get to where they are at today that you may not have received. When you spend all your time wishing you had more or were at a different place in life, you are missing out on the current moment and forgetting to celebrate where you are at right now. This can lead to unnecessary stress, anxiety, and even unintentional resentment toward the person you are comparing yourself to.

Comparison and Social Media

In this day and age, much comparison occurs based on social media. There are many problems with this, but the biggest one is that so many people forget or do not realize that what people post on social media is the highlight of their life. They are sharing their successes, happy moments throughout their day, or good things that happen to them. They are likely not going to show the difficult times, the setbacks, the disappointments, or the relationship problems. While they may appear happy and smiling in their latest selfie, they could be struggling with private battles behind the scenes that we know nothing about. Thus, because social media does not paint a full and accurate picture of someone’s life, it is illogical to use it as a way of comparing ourselves to others.

Learning to Practice Gratitude

You may not yet be where you want to be in life, and that’s ok. It is good to have goals and dreams to look forward to and push yourself towards. However, it is also important to remember to celebrate where you are right now at this very moment. Learning to practice gratitude on a daily basis is incredibly important for fostering good mental health and having a more positive mindset. You can train yourself to practice gratitude on a daily basis. For starters, consider getting a journal and writing down at least three things that you’re grateful for each day before bed. This could include something good that happened to you during the day or something more simple like your family, friends, or even your health. On some days, this practice may be easier than others, and that is okay. By doing this before bed, you are more likely to go to bed with a grateful, positive mindset that can carry through to the next morning. When you start making a habit of practicing gratitude, you’ll find yourself doing it without having to think about it.

Another great way to practice gratitude is to take the time to celebrate the smaller successes in life. This could include getting a promotion, getting recognized for a project you completed, or reaching a certain goal you set for yourself. While it might not seem like a big deal to you, you worked hard to accomplish it, and you deserve to celebrate it. Don’t be afraid to share your successes with others and allow them to celebrate with you. You can also reward yourself in some way to mark your success.

It can be helpful to physically track your progress towards accomplishing a certain goal either by journaling or logging milestones on a digital platform. This way, on the more challenging days, you can always look back and see how far you’ve come. You may have accomplished much more than you even realized. 

Comparison is a very easy habit to fall into and it can start at an early age. While it may start innocently enough, it can lead to problems like low self-esteem, anxiety, and depression when it carries through adulthood. Comparison is bad for your mental health because it takes your attention away from the good in yourself and instead causes you to focus on what you don’t have. The good news is that you can take steps toward breaking this habit. This includes recognizing that everyone is on their own path in life and social media typically depicts only the highlights and not the disappointments or setbacks. This also includes learning to practice gratitude on a daily basis. You can do this by celebrating your successes in life and reflecting on what you’re grateful for. At Achieve Concierge we can help you achieve great mental health. Call (858) 221-0344 today. 

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Severe PMS and Mental Health

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It is common knowledge that women can be a little more cranky and emotional around their menstrual cycle. However, for some women, their period is not just an inconvenience but something that can be incredibly debilitating and detrimental to their mental health. In fact, some women suffer from a condition called Premenstrual dysphoric disorder, or PMDD. While people with this disorder will likely experience both mental and physical side effects, the most concerning side effects, in this case, are often how an individual is affected mentally. Typically, women who suffer from this disorder experience severe depression around the time of their menstrual cycle. This is a serious condition, and it is important to raise awareness about it so those that do suffer from it can know to seek proper help.

Understanding What PMDD Is

Someone with this type of disorder will typically experience side effects anywhere from seven to ten days before their cycle begins. Just as is common with typical premenstrual syndrome, a woman with this disorder will often experience breast tenderness, bloating, cramps, and changes in their eating or sleeping habits. The issues that are going to really stand out are in connection with their mood. Someone with PMDD will often experience feelings of incredible sadness, hopelessness, and frustration. They may go through very sudden mood changes, become irrationally angry and even lash out at those they love. They may also feel very anxious and tense.

Doctors do not know exactly why some women experience this disorder, and others do not. However, it is believed that it is connected to the changes in hormones that occur during a woman’s menstrual cycle. The good news is that some preventative measures and treatments are available, and those who suffer from this disorder do not need to do so in silence.

Seeking Treatment for PMDD

If you think you suffer from PMDD, the first thing you should do is reach out to your primary care provider. Remember that this is nothing to be ashamed of and that you’re not the only woman going through this. Your doctor can help provide you with a diagnosis and help you take the first steps towards feeling better. In some cases, prescription medication is necessary to help a person struggling with this disorder. Selective serotonin reuptake inhibitors may help reduce symptoms. A doctor may also recommend that someone with PMDD consider going on birth control. Some birth controls can help regulate hormones and reduce not only the mental side effects of PMDD but the physical ones as well.

Some additional ideas that may help someone struggling with PMDD include:

  • Take daily supplements, especially Vitamin B-6 and magnesium. (Be sure to talk to your doctor before taking any new supplements.)
  • Cutting back on caffeine can increase anxiety and make mental symptoms worse. It can also increase bloating and indigestion.
  • Avoiding tobacco
  • Exercising regularly
  • Getting enough sleep on a regular basis
  • Eating well-rounded, nutritious meals
  • Avoiding overly salty or heavily processed foods
  • Drink plenty of water
  • Consider using a heating pad on your lower abdomen
  • Take a hot bath

Do not Forget Self-Care

Self-care is so important for good, stable mental health, but it is especially crucial for those who struggle with PMDD. While some people consider self-care selfish, it is not at all. Rather, it is the process of doing whatever is necessary to take care of your mental, emotional, and physical well-being. The type of self-care that works for one person might not work for the next. The key is finding what is most effective for you. Consider the things that bring you joy, contentment, and satisfaction. These are the things you should focus on extra hard during this time. They can make a significant difference in your life. Some common examples of self-care include:

  • Listening to relaxing music
  • Taking the time to journal and work through your emotions
  • Asking for help when you need it
  • Spending quality time with a family member or friend
  • Talking to a therapist
  • Trying some breathing exercises
  • Spending time in the presence of a calming animal
  • Reading a chapter of a book
  • Cooking your favorite, healthy meal
  • Taking a day off from work
  • Taking a nap
  • Watching the sunset
  • Turn off your phone for awhile
  • Watch an episode of one of your favorite uplifting shows
  • Go for a drive without having any specific destination
  • Go for a walk or take a bike ride
  • Spend time out in nature
  • Write down five things that you’re grateful for
  • Destress with a calming cup of non-caffeinated tea

For some women, their monthly menstrual cycle is nothing more than an inconvenience that they have to prepare for. They might be a little cranky and experience some cramps that eventually pass. But for some women, their period can be very debilitating and can take a toll on their mental health, even causing severe anxiety and depression. Premenstrual dysphoric disorder, or PMDD, is a condition in which women experience extremely serious mental health trouble during their period as a result of changes in their hormones. This condition can often be remedied by antidepressants or by going on birth control. Supplements and diet, and lifestyle changes can also help relieve symptoms. If you struggle with this condition, you’ll want to be sure you’re practicing self-care. At Achieve Concierge, we can help you achieve better mental health. Call (858) 221-0344 today to learn more about the types of services we provide. 

Using Journaling to Cope With Mental Health Disorders

Using Journaling to Cope With Mental Health Disorders

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Many kids and teenagers grow up keeping a secret diary stashed somewhere in their room. It was a way of expressing their thoughts and feelings without having to worry about other people judging them. Their diary may have served as a sort of confidant that helped them understand the world around them more clearly. While you might have considered keeping a journal or diary as something that was just for fun as a kid, journaling can have tremendous mental health benefits and is a great tool to carry into adulthood. It is a way to get your jumbled thoughts out of your head and onto paper. Suppose you struggle with any mental health disorders like anxiety, depression, PTSD (Post Traumatic Distress Disorder), or bipolar disorder. In that case, journaling can be especially helpful in working your stress in a productive way and better understanding how you’re feeling. Consider making journaling a part of your daily life starting today. 

The Mental Health Benefits of Journaling 

If you need more motivation to pick up the practice of journaling, consider some of the following benefits. 

#1.) Journaling allows you to prioritize your fears and feeling. Throughout the day, you may find yourself stuffing your emotions down deep inside of you in order to not only be able to function enough to take care of your daily tasks but also out of fear of what others may think of you. When you journal, you can finally let these fears out onto the page and give them the attention. This can be a very cathartic experience as it allows for you to finally release these emotions you have been holding onto. 

#2.) Journaling can provide you with a different perspective. Often our fears can snowball in our heads, even reaching the point of becoming irrational. When you work through how you’re feeling through journaling, you may find that these fears do not pose an actual problem and that what you’re afraid of is very unlikely to happen. 

#3.) Journaling helps you to become more self-aware. It is easy to rush through the day, going from one thing to the next without taking the time to consider how you’re feeling. When you journal, you can track the ups and downs of your mental state, and you may even be able to find patterns or better understand what possible triggers in your life are impacting your mental health. 

#4.) Journaling allows for positive self-talk. It helps you understand what negative habits or thought processes you need to address in order to improve your mental health. 

#5.) When you journal, you have the opportunity to work through how you feel before you talk about them to someone else. For example, if you had a fight with a friend, you can work through any anger and resentment before confronting them, thus decreasing the chance that you might explode or say something you don’t mean. 

Starting the Journaling Process 

If you want to start journaling but have never done so before and don’t know where to start, consider the following tips:

#1.) Get yourself a journal. This could be a physical notebook you’ll write in by hand, or it can be a document you keep on your phone or computer. Just remember to keep it somewhere where anyone else won’t find it.

#2.) Don’t feel like you have to follow any specific rules. This journal is for your benefit, not anybody else’s. So you can use it any way that you find fit. Write anything that pops into your head. You may even consider doodling in it if that helps you work through your thoughts. 

#3.) Try to stay consistent with it. If you can work journaling into a specific part of your daily routine so that you’ll be more likely to remember to do it. It may be especially beneficial to do it before bed because it allows you to work through your emotions before going to sleep, creating a more restful mental space. 

#4.) Make it an enjoyable experience. You might consider lighting a candle while you’re journaling, sipping a cup of tea, listening to calming music, or even using fun pens. 

Continue to Practice Other Stress-Relieving Habits 

While journaling has many benefits, you’ll want to continue practicing additional ways to care for your mental health. This involves getting plenty of sleep, eating nutritious meals, exercising regularly, and working with a therapist if necessary. Some other additional self-care methods could include yoga, spending time out in nature, taking a walk, or taking a break from social media. 

While you may have journaled just for fun when you were a kid, journaling actually has quite a few benefits and is worth continuing during adulthood. Journaling can be especially beneficial if you struggle with a mental health disorder like anxiety, depression, or bipolar disorder. Journaling allows you to prioritize your concerns and emotions, work through how you’re feeling, and provide you with a new perspective. It can also help you track your mental state and recognize different factors that may affect your feelings. When you’re journaling, don’t worry about following any rules but write whatever you want. You can even doodle if you want to. Try to stay consistent with this practice and make it as an enjoyable experience as possible. At Achieve Concierge, we want to help you achieve better mental health. Call (858) 221-0344 today to learn more. 

Investing in a Healthy Morning Routine

Investing in a Healthy Morning Routine

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The morning is one of the most important times of the day. It can dictate what type of mood you’re in, how productive you are, and how your overall day will go. For many, morning can be stressful and unpleasant. They may find themselves running from one thing to the next the second they jump out of bed. Others may feel lethargic, stressed, and even anxious in the morning. The morning time doesn’t have to be stressful. In fact, by implementing a healthy morning routine, you can boost your mental health and overall productivity throughout the day. All it takes is a little planning and a set schedule to stick to on a daily basis. 

Planning Ahead of Time 

Most people value their sleep so much they’re hesitant to give any of it up and sleep until the last minute every morning. You only need to sacrifice at least 30 mins of sleep in order to have enough time to incorporate a good morning routine. This means you may have to take care of some things you would ordinarily due in the mornings the night before. For example, consider taking a shower at night instead of in the morning, packing your lunch ahead of time, having your outfit for the day already picked out and ready for you, and making sure your bag is packed for the day. This way, you’ll have more time to spend to yourself in the morning, and there will be far less stress and rushing around. 

Put Your Health First 

The first thing you want to do when your alarm goes off in the morning is to get out of bed and open the curtains to allow the sunlight into your room. Sunlight is not only good for your mental health, but it can help wake you up. It can also help make your bed right away, making you less likely to crawl back in. Are you the kind of person who reaches for your phone and scrolls through texts, emails, and social media the second you get out of bed? Because this can lead to stress first thing in the morning, try to avoid your phone until after your morning routine has been completed. 

You will also want to consider what you’re drinking first thing in the morning. If coffee is normally your first beverage of the day, consider having water with lemon first. Staying hydrated can not only improve your digestion but also boost your energy and mental health. 

Start With Gratitude 

Gratitude is so important for good mental health. No matter what stresses or low points you may come across during your day, and there will always be things for you to be grateful for. By starting the day with a grateful heart, you’ll be more likely to think positively and handle any problems that may come your way. To better foster gratitude, consider starting your day by writing down at least three things that you’re grateful for in a journal. The more you do this, the more gratitude will become second nature to you, and you’ll be practicing it without having to think about it as much. 

Get Your Body Moving 

Some people might not have the time or opportunity to fit a whole workout in the morning. If this is your case, you can still find other ways to get your body moving. This could include simply stretching or trying out yoga. Yoga is an excellent option because it allows you to move your body while also focusing on how you feel mentally and emotionally. It can also lead to boosted energy and a better overall mood. 

Plan Out Your Day 

If you struggle with stress and anxiety, making planning a part of your day may help. Proper planning involves more than glancing at a calendar, but actually taking the time to write down what you need to do each day and determining which of these things are high priority and which are not. Once you have done this, you can place an order for your tasks from most important to least important. The most important include things that must be accomplished during the day, and the least important are tasks that can be put off to a different day. Having this priority system and knowing what you need to do during the day can help lessen feelings of being overwhelmed and overworked. 

Once you have completed this part of your routine and taken time for your mental health, you can then begin with the next part of your morning and take care of things like eating breakfast and getting dressed. 

The mornings are stressful and hectic for many people, but they don’t have to be. By waking up 30 minutes early each day, you can incorporate a healthy morning routine that can help relieve stress, improve your mood, and enhance your overall well-being. It starts with getting out of bed right as your alarm goes off and avoiding looking at your phone right away. You’ll also want to make sure you take care of your physical health by staying hydrated and getting your body moving, if only for 10 minutes or so. You can start your day on a positive note by practicing gratitude and using a planner or notebook to help determine your priority items for the day. At Achieve Concierge, we want to help you ensure that your mental health is the best it can be. Call us at (858) 221-0344 today.

How to Combat Mental Health Problems While in Your Twenties

How to Combat Mental Health Problems While in Your Twenties

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In some ways, it would seem that people in their twenties have it all. They still have their youth, are less likely to have health problems, and oftentimes have fewer responsibilities. You’re still learning how to be independent and figure out life. However, being in your twenties can be a rather difficult and confusing time as well. You may be struggling with finding the right career path, building up a solid group of friends, or you may be saddled with heavy student loan debt. This is also a time when it is easy to compare yourself to others. You may look at a friend who is already married and starting a family and think that you’re behind in life because you’re not ready for that yet. Because of these challenges, it is easy to develop mental health problems while in your twenties. The key is being able to recognize when these problems are occurring and know what the right steps are to address them.

Seeking Out Like-Minded People

One of the best things you can surround yourself with during your twenties is a positive and supportive friend group. Perhaps the friends that you had growing up have moved away, and you’re not able to see them as often. Or perhaps, you’re living in a new town where you don’t know many people yet. It can be hard to know where to start when it comes to making new connections. It can help to consider what your passions are and go from there. For example, if you attend a church, they may have a young adult group that you can connect with. Or, if you’re interested in something like photography, martial arts, cooking, or a certain sport, there may be a local club that you can join to find others with similar interests. If you’re not comfortable doing this, you may also consider trying out a social app. For example, the app Bumble BFF is built to help form platonic relationships that are local to you with people you may have similar interests with. This way, you can get to know the individual before meeting them face to face.

Avoiding Comparison to Others

While this is a time in life when a comparison is a particularly easy habit to fall into, it’s important to do your best to avoid this. This is because everyone is on their own path, and while some people may seem further along in their education, career, or otherwise, you don’t know what connections or assistance they had to get there. Additionally, it is important to remember that social media is not reality. When you’re scrolling through an app like Instagram, you’re looking at a highlight reel of someone’s life. People tend not to share their bad days or hard times. While someone may appear happy and as if they have it all together on social media, they could be dealing with things behind closed doors that you know nothing about.

Practicing Stress Management

With the changes and self-growth that occur in your twenties, it can easily be a time of stress. That’s why it’s so important that you learn and establish healthy and productive stress management habits. This includes taking care of your physical health by eating nutritious meals, fitting exercise into your daily life, and getting plenty of sleep. The more you take care of your physical health, the better your mental health will be. You’ll also want to manage your stress levels by practicing self-care regularly. What self-care is exactly is dependent upon the person, but it is essentially doing anything that can help protect your mental, emotional and physical well-being. Some examples may include:

  • Practicing some form of meditation
  • Taking a break from social media
  • Spending time out in nature
  • Reading a chapter of an uplifting book
  • Practicing breathing exercises
  • Spending quality time with a loved one
  • Taking the time to cook a nutritious meal
  • Asking for help when you feel overwhelmed
  • Taking a nap

Seeking Professional Treatment

If you feel as if you have done your best to manage your stress levels and take care of your mental health but aren’t getting the results you want, it may be time to seek professional help. While this may seem scary, mental health disorders are very common, and there are many treatment options available. If you don’t know where to start, speak with your primary care physician. They can help provide any necessary diagnoses, connect you with a therapist that will meet your needs, and provide any necessary prescriptions.

You’re making the transition to being independent and still figuring out your career path. While it may seem like the twenties are some of the most fun or free years of your life, this can also be a hard and confusing time. It is normal to feel stressed or to deal with other mental health problems during this time. The key is knowing how to manage this stress and asking for help when needed. It is important to remember to avoid comparison, support yourself with only positive people, practice good stress management and self-care, and not be afraid to seek professional mental health treatment if necessary. Remember, mental health disorders are common and can be treated. At Achieve Concierge, we want to help you achieve better mental health today. Call (858) 221-0344 today to learn more about the different types of treatments that we provide. 

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Identifying the Signs of a Toxic Friendship

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At certain points in life, you may find that you are in a friendship that no longer positively serves you. Perhaps you find your friendship with this individual to be exhausting, one-sided, or simply bad for your mental health. This individual may or may not even be aware of their behavior or how it affects you. It is important to be able to recognize the signs of a toxic relationship and know how to address this issue with the individual properly. They will take what you’re saying to heart in a perfect world and make the necessary changes to fix the friendship. However, if their behavior continues or it is beyond the point in which you can see repair being possible, it may be time to cut ties with this individual for the sake of your mental health and well-being. 

The Most Common Signs of a Toxic Friendship

A friendship can become toxic suddenly or can occur slowly over time without you even realizing what’s happening. While a friendship can become toxic in a variety of different ways, these are some common signs to look out for. 

#1.) The friendship is all about them. Does your friend frequently dominate conversations by talking about their problems without taking the time to ask how you’re doing? Perhaps you try to work yourself into the conversation but find that the individual often shifts the conversation back to them. Or maybe you find yourself constantly having to give them advice without ever receiving any in return. This is referred to as a one-sided friendship, which can become very exhausting. It involves pouring a lot of yourself into the friendship without ever really gaining anything. 

#2.) They don’t respect your boundaries. Does your friend frequently try to pressure you to do something you don’t want to do? This can range from something severe like encouraging you to engage in criminal activity to something more subtle like pressuring you to go out when you’d really rather stay home and rest. They may also cross your boundaries in other ways, like by borrowing your things without asking, coming over unannounced, or doing things around you that make you feel uncomfortable. While these things may not seem like that big of a deal, they can begin to take a toll on you over time. Additionally, when this behavior is not addressed, it can often worsen. 

#3.) They don’t respect your relationships with other people. Does your friend get hurt or annoyed when you spend time with other people without them? Perhaps they try to isolate you from your family or friends by speaking badly about them or taking steps to strain these relationships. This is one of the most serious signs of a toxic friendship. 

#4.) They constantly criticize you. Some toxic people try to disguise their unwanted criticism as helpful advice. They may frequently tell you things you need to change about your appearance or minimize the success that you experience in life. They may simply put you down on a regular basis and cause you to feel poorly about yourself. They may project their insecurities onto you. In time, this can lead to poor self-esteem.  

#5.) They talk about you behind your back. If you ever catch your friend talking about you behind your back to other people, it is a major sign that they cannot be trusted. While they may apologize the first time that they get caught, there is a good chance they will do the same thing again. 

What’s Next?

If you’ve recognized that you are in a toxic friendship, your first step is to have an honest conversation with your friend. Sit down with them in a secure environment and calmly tell them how their specific behaviors make you feel. Explain to them what your boundaries are and what you feel needs to change if the friendship is to go on. Try to keep level-headed and avoid getting angry or emotional. It can be helpful to plan out what you’re going to say ahead of time so you don’t end up saying something you don’t mean. 

If the individual does not take your feelings seriously and does not want to make a change, it may be time to consider ending your friendship with them or at least putting distance between yourself and them. It can be not easy to let go of a friend, especially if you have been friends for a while. However, it is important to do the right thing for your mental health. 

Not all friendships are healthy and positive, and you may find yourself falling into a toxic friendship without even realizing it. Toxic friendships can develop suddenly or slowly over time. Some of the most common signs of a toxic friendship include a lack of respect for your boundaries, constantly talking about themselves and their problems, a lack of respect for your other relationships, and constant criticism or gossiping behind your back. Being in a toxic friendship can be damaging and can take a toll on your mental health. If this is your current situation, take the time to talk to your friend about how you are feeling. If they are a true friend, then they will change. If they don’t, it may be time to consider ending the friendship. At Achieve Concierge, we want to help you start living your best life. Call (858) 221-0344 today to learn more.

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How to Learn and Grow From a Mistake

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During different parts of our lives, we are bound to make mistakes. It’s part of what makes us human. Mistakes can range from small regrets to more serious incidents that may damage our reputation or strain a relationship with a loved one. The key is to learn and grow from our mistakes and not allow them to hold us back. Some people obsess over past mistakes and allow these mistakes to prevent them from moving forward. They may replay the incident repeatedly in their mind and agonize over what they should have done differently. As time goes on, this can lead to low esteem and mental health problems. It’s essential to recognize the benefits of learning from mistakes and eventually letting them go. 

The Importance of Learning from a Mistake 

Just as it is important to not dwell on mistakes for too long, it’s also important to learn from them instead of pretending as if nothing ever happened. Some examples of why learning from mistakes are so important include: 

  • It decreases our likelihood of making the same mistake again 
  • It helps us better understand other people’s perspective 
  • It helps restore trust within relationships that may have been damaged
  • It can help us increase our knowledge of how to handle stressful or combative situations 
  • It can help to avoid self-sabotage 
  • It can increase one’s attention to detail

The Steps to Learning and Growing From a Mistake 

If you feel yourself holding onto a past mistake and struggling to know how to let go, consider trying out the following steps. 

1.) Acknowledge the mistake. If you’ve done wrong, the best thing you can do is admit it right away, either to yourself or to others, if what you did cause them any harm. By apologizing right away, you are showing others that you truly regret what you did, recognize the harm you caused, and want to improve upon yourself so you can do better. The longer you wait before apologizing, the more hurt you can cause. 

2.) Take the time to analyze your mistake. There may have been factors leading up to the mistake that could have been avoided in many cases. For example, maybe you missed an important deadline because you forgot to check your calendar or put a reminder on your to-do list. Or perhaps you lashed out at someone because you allowed your stress to build up instead of taking steps to calm yourself down more positively. Analyzing your mistake helps you recognize what you need to do differently to avoid the same thing happening again in the future. 

3.) Don’t be afraid to ask for feedback from others. No matter what mistake you make, you are not the first to have done it. Consider reaching out to a friend, colleague, or trusted mentor and asking them for advice regarding how to avoid making this sort of mistake again. They may be able to relate to your struggle more than you would expect. 

4.) Try to find the lesson within your mistake. For example, if you are late for an important meeting, you may need to establish better time management by waking up earlier or setting a more strict routine for yourself. Or, if your mistake was that you lost your patience with someone you care about and said hurtful things, you may need to work on your communication skills or look into better ways to cool yourself down. 

5.) Decide what specific actions you’re going to take to avoid making the same mistake again. This should include concrete steps that you’re going to take to make a change. 

6.) Reflect on what progress you have made. After you have implemented these changes, consider what’s working and what isn’t. What positive experiences have you had since deciding to make these changes? You may want to track your progress by keeping a journal or simply reflecting with a friend. 

7.) Give yourself a break. Once you have apologized for your mistake, done everything in your power to make things right, and taken the necessary steps to improve yourself, you can begin to move on and let go of the past. Just as you would expect others to forgive you, you must also forgive yourself. Remind yourself that you are only human and that everyone makes mistakes. Try to shift the way you view your mistake and look at it in a positive light. For example, instead of looking at it as something you feel guilt for, look at it as a learning experience that helped to shape who you are.

Everyone makes mistakes at certain points in their life, and some mistakes are likely to be more serious than others. It’s important to learn how to learn and grow from mistakes without allowing them to hold you back or lead to mental health problems. The first step in learning from a mistake is admitting what you did was wrong and apologizing to anyone you heart. You then want to consider what factors played into this mistake and decide what actions you’re going to take to ensure you don’t make the same mistake again. Finally, once you have done everything you can to make amends, give yourself a break and leave your mistake in the past. Remember, you are only human, and mistakes happen. At Achieve Concierge, we want to help you reach your best mental health possible, and we want to start today. Call (858) 221-0344 to learn more. 

How to Celebrate the Father or Father Figure in Life

How to Celebrate the Father or Father Figure in Life

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Father’s Day is right around the corner. Those who grew up without a father, do not have a good relationship with their father, or have lost their father can be a rather sad day. It can be associated with feelings of dread, anxiety, and depression. If you don’t have a father to celebrate this month and typically dread this day, consider how you think about this holiday and try to shift your perception. For example, you may consider doing something to celebrate someone who has been a father figure in your life, whether that be an older brother, uncle, friend, or someone who has supported you. Or, if you are grieving the loss of your father, consider what you can do to honor his memory. Shifting your viewpoint on this day can make all the difference.

Celebrating a Father That Has Passed On

Father’s Day can be bittersweet for those who have fathers that have passed on. They may hurt more than usual to see others spending time with their fathers or sharing photos of them on social media on this particular day. While there may undoubtedly be pain surrounding this holiday, it doesn’t have to be a sad day. Consider what your father was passionate about or liked to do when still alive. Maybe it was playing or watching a particular sport, visiting a certain restaurant, or engaging in a special hobby. You may find comfort in gathering some of your family members or friends and enjoying this activity in your father’s honor. Doing this can take a day that would have been sorrowful and make it focused on something positive. Other ways of honoring a father that has passed on this Father’s Day include:

  • Volunteering for a charity associated with a cause he cared about
  • Donate to a charity in his name so that he can continue to live on
  • Visit his burial site
  • Create a slideshow composed of your favorite pictures of him and share it with loved ones
  • Writing a letter composed of everything you wish you could tell him today
  • Make a scrapbook composed of letters and photographs featuring your dad
  • Share your favorite stories of him with friends and family
  • Have a quilt made of clothing or blankets that belonged to him
  • Cook his favorite meal and share it with someone you care about

Celebrating a Living Father or Father Figure

If you have a living father with whom you’re on good terms, Father’s Day can be a great day to show them how much you appreciate the support they’ve given you throughout your life. This doesn’t have to be your biological father, it could be an individual who has been a father figure for you. Some ideas of how you can celebrate your father on this day without breaking the bank include:

  • Giving him a card or letter expressing how much you care about them
  • Prepare a homemade gift for him
  • Watch his favorite movie or show with him
  • Join him for a game of golf or whatever his preferred sport is
  • Prepare him his favorite meal
  • Join him for a trip to his favorite restaurant
  • Have your favorite picture of him framed and present it to him
  • Share your favorite memories you have with him

Taking Care of Your Mental Health This Father’s Day

If you know that Father’s Day is likely to be a difficult day for you and your mental health, it can help you prepare ahead of time. Consider who you’re going to reach out to if you find yourself experiencing a mental health emergency (for example, experiencing a severe panic attack or having thoughts of harming oneself or others.) This person could be your therapist or a trusted family member or friend who can help you work through your emotions. Some other things to alleviate the stress you may consider doing to protect your mental health during this day include:

  • Taking a break from social media as seeing other’s Father’s Day tributes may be triggering.
  • Spending some time out in nature with fewer distractions can focus on your well-being.
  • Take some time to journal to work out the different emotions you’re dealing with
  • Surround yourself with people that love and support you
  • Ensure that you’re taking care of your mental health by eating nutritious meals regularly and fitting in exercise
  • If you don’t have a father figure in your life, consider spending the day celebrating a family member or other individual that has supported you, such as a grandparent, sibling, aunt, or uncle.

Father’s Day is usually intended to be a day to celebrate fathers; it can be a difficult mental health day for those who are grieving the loss of their father or never had a father figure in their lives. You can still celebrate this day if your father has passed on by honoring his memory. Some ideas for how to do this include donating to his favorite charity or creating a slideshow featuring your favorite photos of him. If you suspect that Father’s Day may be a difficult day for you this year, consider taking the time to prepare yourself by scheduling a session with your therapist or reaching out to a trusted friend. It may also help to take a break from social media or take some time to journal. If you are struggling with your mental health, our team at Achieve Concierge can help. Call (858) 221-0344 today. 

The Connection Between Sleep And Mental Health

The Connection Between Sleep and Mental Health

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Most people know how crucial getting regular quality sleep is. Without this sleep, it would be challenging to keep up with daily responsibilities. Not everyone realizes how much of an impact good quality sleep has upon one’s mental health and overall well-being. Having too much or too little sleep can lead to a decrease in one’s mental state. Unfortunately, some mental disorders such as stress, anxiety, and depression make getting the right amount of quality sleep more difficult. This, in turn, can lead to a vicious cycle of not enough sleep and continuous drops in mental health. It is crucial to understand how sleep and mental health are connected and what practices you can do every day to help ensure you’re getting the best sleep possible. 

Understanding How Mental Health Disorders Can Impact Sleep

#1.) Stress and Anxiety: If you struggle with high levels of stress or anxiety you may find it hard to fall asleep at night due to racing thoughts or constant worrying. Thoughts about finances, concerns about work, or personal worries may plague you when you lay in bed at night, causing you to toss and turn for a significant amount of time. In particular, people with anxiety disorders often experience trouble going to sleep or sleep disturbances. They may find themselves obsessing over different events that occurred that day or wondering if they should have handled certain situations differently. They may also worry excessively about the coming day and what challenges they may face. Because people with anxiety can have problems getting enough sleep, their condition can get even worse. 

#2.) Depression: If you struggle with depression you may sleep too much. It may be difficult to get out of bed in the morning, and you may find yourself taking naps throughout the day or sleeping longer than you originally intended. Many people who suffer from depression look at sleep as an escape. If they struggle with dark or negative thoughts frequently throughout the day, they may look forward to the break they can escape through sleep. However, just as insufficient sleep can cause problems, getting too much sleep can also be an issue. When a person is spending too much time in bed regularly, their daily activity levels are likely to go down. When they’re not getting as much activity as they should, they face a heightened risk of obesity and other physical health problems. 

Recognizing Some Other Factors That Could Play Into Sleep Quality 

In addition to mental health disorders, some other factors could play a part in the amount and quality of sleep you’re getting. For example: 

  • Physical conditions or being in recovery from surgery or some type of procedure 
  • Having a child that does not yet sleep through the night 
  • Being in an environment where you’re sleep is frequently interrupted 
  • Having a career that requires you to be on-call during the late night or early morning hours 
  • Having a sleep disorder like narcolepsy or insomnia 
  • Being on a specific medication that affects your ability to fall asleep or stay asleep 
  • Dealing with trauma 
  • Experiencing frequent nightmares 

Daily Habits to Promote Better Quality Sleep 

If you are experiencing regular sleeping problems, one of the most important things you should do is speak with your doctor. In the case that you are struggling with an undiagnosed mental health disorder, they can help provide a diagnosis and can provide prescription medication if necessary. They may also recommend that you speak with a therapist as this can help you work through your emotions and learn better, more effective ways to deal with stress. In addition to traditional treatment, some other things you can do on a regular basis to help yourself experience better quality sleep include: 

  • Stick to a Daily Routine: As much as possible, it is important to try to go to bed at the same time each night and wake up at the same time each morning. Maintaining this schedule can help you maintain a more regimented sleep routine. 
  • Take Care of your Physical Health: Poor physical health can cause one to experience poor quality sleep. Thus, it is important to take care of your physical health by eating nutritious, well-balanced meals every day and avoiding too much sugar. 
  • Stay Active: Having a daily exercising routine can help you feel more tired when you go to bed each night and fall asleep quicker. 
  • Avoid Screens Before Bed: The light from a cellphone or other electronic device can help activate parts of the brain, making it more difficult to fall asleep. 

Not having enough sleep can take a major toll on our mental health. Getting good quality sleep each night is extremely important and can have a significant effect on our mental health. Unfortunately, some mental health conditions can actually make it more difficult to experience good quality sleep, creating a vicious cycle. For example, people who struggle with anxiety or high-stress levels may find it difficult to fall asleep and stay asleep at night due to racing thoughts and concerns about what the next day will hold. On the other hand, people who struggle with depression may find themselves sleeping too much to escape negative thoughts. In addition to traditional treatment, maintaining a daily routine and staying active can help promote better sleep. If you’re struggling with a mental health problem, our team at Achieve Concierge can help. Call (858) 221-0344 today to learn more.