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Study Says Friends Can Help Your Relationships and Your Health

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3 women with coffee

The relationship bubble is real, ladies and gentleman.

You know, when you meet someone that you really connect with and all you want to do is be with them all day, every day? It’s the mini honeymoon stage we all go through when we start dating someone new. And it’s normal for a couple of weeks, but let’s be realistic—you can’t stay in that ‘perfect’ bubble forever. (The same goes for newlyweds.) Here’s what usually happens:

  1. Your friends and family start feeling a little neglected.
  2. You and your partner will grow distant from loved ones.
  3. Your support system isn’t as strong as it used to be.

Friends play a pivotal role in our lives and according to a 2017 study from The University of Texas at Austin, your circle of friends can save your relationship and your health. Researchers studied the cortisol levels (the stress hormone), in individuals, as well as the consistency of marital conflict. They found that people who had strong relationships outside of their marriages had lower risks of health problems, like insomnia, depression and heart disease.

“We found that having a satisfying social network buffers spouses from the harmful physiological effects of everyday marital conflicts. Maintaining a few good friends is important to weathering the storms of your marriage.” -Lisa Neff, Associate Professor, The University of Texas at Austin

Having that outside support system helps to alleviate the stress of relationship conflicts, which is good for your health and the overall health of your romantic relationship.

Knowing you’re a good, supportive friend is a quality that builds the trust of people, including your significant other.

But this doesn’t mean your friend is now just a sounding board for your relationship problems. Instead, we should make sure those relationships that existed before your romantic relationships started are still nurtured. Remember to send a text and give them a call, set a time to meet up and ask them how everything is going for them.

The relationship between you and your friends may shift a bit, especially after marriage, but you all should still feel secure in your friendships. You can still show up for your friends, which can make you even more attractive to your partner. Knowing you’re a good, supportive friend is a quality that builds the trust of people, including your significant other.

Another habit that can hurt your relationship and your mental health is overanalyzing. Learn the signs that indicate that you tend to overanalyze in your relationship and how to break this habit.

 

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

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4 Aspects Of Your Relationship You Both Must Agree on For Marriage to Work

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Marriage is all about compromise. If you had a nickel, right?

But you know what, it’s true. No relationship can work if compromise isn’t involved. We all come from different backgrounds, experiences and environments, which shapes us into different people. So regardless of if you’re in an ‘opposites attract’ type of relationship or a ‘one-in-the-same’ kind of partnership, there will be disagreements. But there are four very specific topics you’ll both have to find common ground on for your relationship to work long-term.

It’s important that you both have discussions about all of these aspects of your relationship to set up a solid, unified foundation. Avoidance of these discussions can lead to many future fights, separation or even divorce, which we definitely want to avoid.

Goals

You both can have different goals of course, but as a couple, it’s important that you have shared goals that you’re working towards together. These goals can include major life decisions like children, possible relocation and financial stability. Having these common goals established early on will save you from bickering matches and can even reveal whether you’re really meant for one another. Setting short term and long term goals gets you both excited for your future and give you something to work towards together. And think about the major celebrating you’ll do when you knock them out one by one!

Understanding what your partner needs to feel pleasured and appreciated in the bedroom is essential.

Sex

How often will you have sex?

What type of sex will you have?

What aren’t you comfortable with in the bedroom?

Sex is a major part of your marriage so these questions are more important than lots of people think. You both can talk about what’s on the table, what could be on the table and what’s definitely off the table in terms of your sex life. Understanding what your partner needs to feel pleasured and appreciated in the bedroom is essential. But if you’re not comfortable with something he/she wants you to do and vice versa, this can welcome resentment into your relationship.

Parenting

There are many couples that grow up with completely different parenting styles, but that doesn’t mean they can’t form one of their own. Open the discussion about how many kids you want to have and how you plan on disciplining or not discipline them. Do you want to lead a ‘do as I say and that final’ household? Will kids be able to have input with your final say? Will they be free spirits with very few limitations? Kids can pick up on these disagreements, so it’s important that you both not only present a united front but also create a solid front you both agree on.

Money

How you both handle money can make or break your relationship. When discussing your goals, remember to carve out some time for finances. If one of you handles money and saving better than the other, that person should probably take charge of the bills and savings accounts. Even if you decide to have separate accounts in addition to your joint account, I won’t advise hold secret accounts from your partner. Not only is this a major lie in your relationship but if he/she also finds out, trust in your relationship can take a major blow. Be open and honest about how you want to spend money, how much you’re willing to spend to spoil yourselves and how much you’re saving.

Another great way to know if you and your partner are meant to be? Find out what your first vacation together can reveal about one another.

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

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Overcoming a Relationship Rough Patch Without Separating and Affecting the Kids

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I’m sorry to say, but cheating scandals and major secrets aren’t the only events that can shake a relationship to its core. You both can wake up one day and realize, “we’re not vibing and we haven’t been for a while now.” This doesn’t have to be the sign of the end. In fact, it’s normal for long-term relationships to go through occasional rough patches.

Think about it—cohabitating is already major commitment and requires lots of compromises. But when you add diverse schedules, children, school, work, finances and the list goes on—there are a lot of decisions to be made by two different individuals.

Normally a rough patch can be induced by:
  • A major disagreement that escalates or wasn’t resolved
  • Family or friends interference in the relationship
  • Lack of communication before marriage about a major decision
  • An individual or both individuals not communicating hurt caused by their partner

There are many ways we can enter the relationship rough patch, just ask Rainbow and Dre. The fictional characters from the show Black-ish are now experiencing a disconnect that started because their one-year-old son wasn’t walking and they couldn’t agree how to handle it. Dre was openly concerned and wanted to take him to a specialist to be tested, while Bow remained (outwardly) calm and thought it best to wait it out. While their son did end up walking, that did not conclude their argument, which escalated into an argument over any and everything topic they discussed for the next few episodes.

This is a classic example of a long-term relationship rough patch. But there are ways to get through it if you both take action when you first see the signs that you’re not connecting.

Communicate

This is one of the major reasons people decide it’s over. If you love your partner, communicating your feelings is key to getting back on track. Keeping your emotions locked away isn’t fair to your partner because it doesn’t give them the opportunity to improve and provide what you need from them. It’s not enough to drop hints or speak subliminally—in fact, I would recommend that you get straight to the point. Designate a time for you both to calmly open up about what you both have been feeling and explain your views. Just remember to say it and receive it with love and an open mind.

Remember the Good

There’s a reason you both fell in love with each other. Sometimes we need to remember why you like your partner and all the great things about him or her. Making a list can help you to see all the positive things about your partner and help you snap out of the notion that they just can’t do anything to please you. Once you’ve written your list, you can also ask your partner to do the same exchange. Not only can this instill confidence back into your relationship, but you both can rekindle that connection by doing the actions on each list.

Address Major Life Changes Early

I’m a strong believer in taking preventative measures, whether it’s for physical health, mental health or the health of your relationship. During your early stages are designated for asking major questions like:

Would you be open to relocation? If so, where wouldn’t you go?

Do you want children? How many?

How important is religion to you?

Although the answers to these questions could possibly change in the future, it’s so important to discuss major decisions in life and what you both want and don’t want. Trying to address these problems when they come up in a few years is so much harder and heartbreaking than getting on the same page in your early stage.

There’s always time to do a little Spring cleaning in your relationship. Get the sparks flying again between you and your partner with these tune-up tips.

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

 

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4 Ways to Significantly Improve Your Mother/Daughter Relationship

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If you were to set a status for your Mother/Daughter connection, would it be ‘in a relationship’ or ‘it’s complicated?” Moms and daughters can answer this question—there’s no wrong answer. There are some of us who interact more like best friends and sisters, while others spend more time arguing or avoiding an argument with distance. Regardless of your status, if you are both open to improving your relationship, these steps can take you in the right direction.

Try to Understand One Another

I can’t tell you how many mothers and daughter both think, “I just don’t understand you.” There is nothing wrong with this. We all have different experiences in life, even when you’re living in the same household. Remember, there’s also a generational gap between the both of you so what your mom was used to growing up, most likely isn’t the same as what you’ve witnessed and the environment you’re in.

Both moms and daughters should take this into account and start the dialogue. Ask specific questions about why one another says and does certain things you don’t agree with. You can even address tone and body language. Sometime’s it’s not what you say, but how you say it.

Make Time For One Another

This is important for every relationship. Find your common interests and a time that you can both enjoy them together. Have fun with one another—it can help you both get to know each other. Moms, don’t shy away from opening up about past experiences from your childhood—good and bad. Being more transparent with your daughter can build trust in your relationship and help her open up to you as well.

Think Before You Talk

Every mom and daughter has had at least one major blow out, right. Most of them happen right at the height of being a teenager when hormones and raging and everything mom is saying warrants an instant eye roll. Unfortunately, this isn’t always a temporary phase, and these arguments can persist through adulthood.

In the heat of any argument, try to control your emotions enough to think before you say anything you’ll regret. Two or three words said within seconds can have a lasting impact on both of you. Discussions that turn into a screaming match normally happen when one or both of you have been holding emotions in for a while. To avoid this, try to be more open about your feelings. Tell her everything that makes you tick, from what she says to how she says it. Remember, to express yourself in a calm manner so your voice is heard and taken seriously, rather than mid-argument.

Forgive

You both need to forgive for your relationship to flourish. Otherwise, there will always be a blockade stopping you both from enjoying the best sides of one another. Forgiveness starts with communicating the hurt that your mom or daughter has caused, whether you have a one-on-one with her, or need the help of a therapist. Make a commitment to yourself to free yourself from that pain so you both can move on to a healthier relationship.

Asking your mom, or your daughter to answer the relationship status question is a good way to break the ice and start the dialogue. Ask one another, are you ‘in a relationship,’ or is ‘it complicated.” Then talk about why you gave your responses and take the conversation from there.

We can be our worst critics without even realizing that we’re tearing ourselves down. Learn the importance of forgiving yourself and how to do it.

 

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

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Affordable & Cozy Date Night Ideas That Don’t Involve Dinner and a Movie

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Who doesn’t love the classic dinner and a movie date night? But when it becomes your go-to spot for spending a romantic evening together, it can get boring. Last week I took date night outdoors and gave you some ideas to help get you out of that rut. Don’t worry, you nor your partner have to be nature-lovers to enjoy these simple adventures.

This week, we’re keeping the love indoors, and none of these ideas include a big screen.

Volunteer

Volunteer work not only helps other people and our environment, but it helps you as well. Performing these acts of kindness can boost your self-esteem and your mood when you’re proud of the work you’re doing for others. Share this experience with your partner by taking a day to lend your hand to a mission that you’re passionate about.

Try a New Restaurant Every Month

Okay, this idea does involve dinner, but it will still take you out of your comfort zone. Make a promise to one another that you will visit at least one new restaurant every month. Alternate who makes the pick every month so you’re both trying something you think you’ll enjoy. But don’t shy away from cuisines you’re not familiar with—you never know what may excite your taste buds. Experiencing something new with your partner, even if it is a simple meal can be an adventure for the both of you. You’ll always have those memories of the amazing meals you enjoyed and can laugh at the terrible ones as well.

Do a Blind Taste Test

This is an exciting date night you can enjoy without stepping outside of your home. If you have kids, arrange a sleepover with their friends or call in a favor from the grandparents. Both of you will bring a selection of foods that you consider sexy. Then take turns blindfolding and feeding each other. You can keep it simple with fruits, snacks and pre-made foods so you can skip the prep work and head straight to the fun. Aphrodisiacs are strongly encouraged!

Play Hooky

Make it spontaneous—no planning allowed! Call out sick on a random Tuesday and enjoy the day with one another. You can curl up on the couch with one another and enjoy a comfy day in with board games, movies and junk food. Or you can go out on an adventure to another city. This idea is especially good for periods when you both get really busy due to work, kids, and well…life. Make your relationship a priority and press pause on life’s responsibilities—one day won’t hurt.

Include your relationship in your Spring-cleaning spree. Here’s how you can make sure your partner is really happy.

 

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

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Simple & Affordable Outdoor Date Night Ideas Anyone Can Enjoy

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Date nights can seem like a chore when your go-to move is dinner and a movie, or dinner and dancing, or dinner and game night. Don’t get me wrong, I love a good couples game night. But when your date night activity becomes a monthly routine, it can put the ‘B’ in boring. This goes for married couples and courting couples.

The entire point of dating your partner is to keep the excitement alive and escape the routine of making breakfast, going to work, picking up the kids, having dinner, making love and going to bed. By adding a Friday night flick to that every other week can get a little redundant. Even if you both enjoy it now, it’s only a matter of time before one person gets bored, and you want to prevent boredom from entering your relationship.

Get out of the dinner and           rut, with these alternative outdoor date night ideas.

Take a Hike

Together, of course! There are trails available for any level from beginner to expert. Choose a trail with gorgeous scenery that suits you and your abilities and hit the road. There will be plenty of time to get lost in conversation—and who knows—maybe on the trail too.

Have a Roast

There are no ‘yo momma’ jokes in this idea, although those can be fun too. I’m thinking more of a s’mores, hotdogs and wine kind of night. Turn on the fire pit and crank up the heat on your evening in. It may even involve a slight roasting on who burnt their marshmallow to a crisp.

Take the Games to the Park

Pack up the puzzles, cards and board games and take them to your picnic. Wine goes great with Uno, especially when you’re both good sports with a competitive streak. Find a cozy tree, enjoy a beautiful day in the park and relax with one another. I also want to challenge you to try eating something new for lunch and experience it together.

Go on a Weekend Road Trip

You can escape your local digs without going too far. Turn your date night into a weekend away in another city or state. You can choose to stop at cool restaurants and sights along the way, or head straight to your destination and get familiar with a new city.

My favorite part of these simple ideas is that it keeps the friendship alive in your relationship. You and your partner have these opportunities to bond with one another, laugh with each other and experience new things in life together. Whether you want to splurge or keep it low-key, you can still plan an intimate date and continue to builds a lasting connection between in you both.

Learn how your first vacation can reveal what you really want to know about your partner.

 

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

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Can Traveling With Your Partner Really End Your Relationship?: Part II

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Last week I introduced the idea of getting to know your partner through traveling. It’s the perfect opportunity to gain insight into their true personality, preparation skills and the way they react to bumps in the road. I must stress, this is not a chance to put your relationship to the test, but to learn more about one another and your compatibility.

Traveling with your partner is a big step in your relationship, so it’s important to evaluate whether or not you and your partner are ready for a baecation. If you are certain that you are both ready to step away from your everyday life together here are 3 more ways traveling can help you get to know one another.

Team Up

There are a lot of decisions to be made and a few problems to solve while preparing for a trip. From choosing your destination to finding affordable prices to suit both of your budgets, compromises have to be made. And the way you both handle these decisions can be an eye-opener. Loving, long-lasting relationships are built on a foundation of teamwork and support. This is a chance to work together towards building a fun and exciting trip and keeping up good vibes going. And if you things didn’t turn out the way you planned, it’s not necessarily time to call it quits. You both can have an open dialogue where each of you shares your point of view and talk it out.

Talk it Up

Speaking of talking, there will be a lot of that going on. And if there isn’t—this may be a warning sign. Layovers, long flights, and breakfast in your hotel bed calls for hours of chatting it up. This is a fun time to get to know one another on an even deeper level, outside of your comfort zones. Speaking candidly about future goals, telling stories about past travels and adventures, laughing over funny moments on the trip—sounds exciting, doesn’t it? That’s because it is! It’s an exciting opportunity to fall even more in love or like with your partner.

Get to the Tough Questions

In addition to sharing funny stories, you also have the opportunity to ask questions you’ve had bottled up for the past few months. You don’t have to turn on the interrogation lights or anything but you can dig into a deeper discussion. You can either ask right out or open up about a relevant experience and ask him to follow suit. If you both are working towards building a life together, it will be necessary to address some serious question about family, work, living arrangements, relationship history and more.

If you’re trying to find the spark in your relationship again, traveling could help, but porn is not the route you want to take. Learn why I don’t recommend adult films to my clients as a way to create excitement in their relationship.

 

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

Can Traveling With Your Partner Really End Your Relationship: Part I

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Baecation
All I ever wanted
Baecation
Had to get away
Baecation
Meant to be spent with youuuu!
How do you like my remix of Vacation by The Gogos?

Now that we’ve entered Spring and headed for Summer, sipping mimosas poolside is pretty much what many of us are dreaming about every day. And if you’re in a relationship, you can’t at for the couple’s massages, splash fights in the ocean and romantic sunset dinners. It’s a pretty picture, right? Okay, let’s get down to the nitty-gritty of traveling with your significant other (SO).

Whether you’ve been together for a few months or a few years, traveling together is a big step in your relationship. Sure you may have spent a couple of nights over at his/her place, but traveling together is a whole other ballpark. From the packing process to the adventure aspect, traveling will reveal a lot you didn’t know about your partner. And this is why I encourage it—when it feels right for your relationship that is. Here are 3 major things you can learn about your SO during your first baecation.

Take a Peak at Their Preparation

Despite the number of times I’ve traveled, preparing for a trip always takes time and patience. This is a time to pay attention to how your SO handles saving, planning and packing for your vacation. It could reveal how organized he/she is in their personal life. Did they drop the ball completely? Was it a struggle that he/she is open to working on? Or are they an organizational guru? Although you’re paying attention to these details, it isn’t necessarily grounds for a breakup. Everyone’s situation and experiences are different, so I’d recommend taking this into consideration and talking about it if it worries you.

Step Out of Your Comfort Zone

You’re not on his turf or your own anymore, so this is a chance to see an even more organic side to one another. In the case that something goes wrong, (there’s a 99.9% chance of this) you get to see how one another reacts in—what may seem like—a high-intensity moment at the time. Either one/both of you will completely freak out, or you can work together to get out of whatever bind you’re in. Luggage getting lost or maps being misplaced can be annoying obstacles. But working together to get over these bumps can increase your connection and bring you closer to one another.

See Their True Personality

Long flights, layovers and road trips can make traveling exhausting. Don’t get me wrong, it’s definitely worth the trek, especially when you get a glimpse of your partner’s true personality. Take notice of interactions with flight attendants, other passengers, and hotel staff. Are they overly crabby and cranky, or are they the same polite, respectful person you’ve always known?

This is not an opportunity to test your partner, but rather an exciting time to get to know one another better. You’ll have a hard time enjoying your time away if you’re too focused on how every move they make. Focus on the fun, go with the flow and your compatibility will reveal itself.

Here’s what I tell clients who want aren’t sure if their partner is truly happy in their relationship.

 

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

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How to Identify and Relieve Your Workplace Anxiety

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Workplace anxiety is real. Many people don’t even realize they’re being affected by these constant feelings of worry, or self-doubt. It can manifest in several different ways. Here are a few signs you can look out for:

  • Always worrying about a deadline
  • Constantly checking emails outside of work in fear that you will be criticized for not responding immediately
  • Avoiding conversations with colleagues who you feel are difficult to talk to
  •  Constant fear that you will lose your job
  • Trouble sleeping because you’re thinking about work
  • Fear of speaking up in meetings or
  • Avoiding recreational outing with colleagues

These situations can be caused by anxiety and can actually affect your performance at work. There are a number of reasons why people find themselves practicing these behaviors, which can be related to past experiences, self-esteem and even gender and race. Chantel touched on women dealing with anxiety in the workplace in her latest Facebook Live chat. It’s essential to identify the source of your anxiety to work towards an effective solution. Start asking yourself questions like, “why am I avoiding,” and “how does this make me feel.”

Here are three ways you can relieve anxiety while at work.

Set Realistic Deadlines

Don’t put too much pressure on yourself to finish the job in one hour, when you know it will take two. Not only will you have to work faster, but you’ll be worried about making your deadline, which can actually slow you down or affect the quality of your work. You also run the risk of missing your deadline, which can affect your performance at work. If your supervisor has set the deadline, kindly ask for more time or assistance to produce the quality results that meet the standards of the organization.

Say “No”

This can be hard for a lot of people but sometimes it can be good for everyone. Pleasing everyone and meeting their needs means neglecting your own. If you’re dealing with a heavy workload, it’s okay to say that when several people are trying to pull you in several different directions. Saying ‘no’ occasionally—especially to bizarre requests—can lower your stress levels and actually is a form of self-care.

Converse with Colleagues

It can be about anything. If you overhear someone talking about a TV show you love or a hobby you’re interested in, don’t shy away from joining in. Get to know your colleagues and allow them to get to know you. It makes it much easier to work with people you can relate to and trust. And the more you talk to them, the more comfortable you will be asking for help, speaking up in meetings and joining them for after-work drinks.

If you’re having trouble identifying the source of your actions and these techniques aren’t inspiring changes in your behavior, it may be time to consider seeking the help of a therapist or life coach.

I have two more scientifically proven methods that can increase your happiness at work and in your personal life. And they are very easy to do.

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

Book your complimentary initial consultation.

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Researchers Find That Combining Mediation & Exercise Can Reduce Depression

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We often associate so many negative emotions with hitting the gym.

“I don’t have time.”

“I’m not in the mood.”

“It hurts!”

But it’s a good hurt though, and I’m not just saying that. We actually release ‘feel-good hormones called endorphins after working up a sweat. We also have similar excuses for skipping out on mediation. But I’m a major advocate for both because they can truly make you happier and are great forms of self-care.

Let’s get a little scientific for a minute.

Every day the learning division of our brain called the hippocampus produces thousands of neurons. However, stress can cause strain on this process and decrease the production of those neurons. This is where getting active and exercising your mind comes into play. Exercise and mediation combined can significantly increase those cells, which improve your brain function and overall mental health.

At the end of the study, every student reported that they spent less time focusing on problems and were able to prevent negative thoughts from reoccurring

Researchers at Rutgers University conducted a two-month study that involved 22 students who were diagnosed with depression and 30 students who were mentally healthy. Twice a week every student was required to take part in Focused Attention Mediation, in which they remained focused on their breathing for 30 minutes. Their mediation was followed by a 30-minute aerobic workout. At the end of the study, every student (including the ones deemed mentally healthy) reported that they spent less time focusing on problems and were able to prevent negative thoughts from reoccurring by managing problems more effectively.

“By learning to focus their attention and exercise, people who are fighting depression can acquire new cognitive skills that can help them process information and reduce the overwhelming recollection of memories from the past,” says Tracey Shor a professor in Rutgers’s Department of Psychology.

Committing just one hour to your mental health can create a domino effect and impact the way you handle stress at work and home.

Even if you’re not battling depression, exercise and mediation can both improve your mood and help you deal with problems. Committing an hour to your mental health can create a domino effect and impact the way you handle stress at work and home. Focusing on negativity and stress takes up time and can decrease productivity. Even taking a 20-minute break in the middle of a hectic day to meditate can help you relax and focus on the task at hand. Can’t find time to go to the gym? Try working out at home. The key is making exercise and meditation more convenient for you. It will be so much easier to incorporate them into your routine so you can reap the benefits.

Have you forgiven yourself lately? Learn how to do it and why it’s an essential part of your self-care.

At CWC Coaching, our team consists of licensed therapists, life coaches, and counselors. We assist clients with self-improvement, career development, negative self-talk, psychological pain, self-sabotaging behavior, past hurts and finding your purpose.

If you are ready to increase your self-awareness and happiness, breakthrough limiting behavior and understand your purpose in life, we’d love to help guide you on this journey.

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