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​Self-Care Wards Off Anxiety
By BRAD KRAUSE
Roughly 40 million Americans over the age of 18 suffer from anxiety — that’s nearly 18 percent of the population. You may know someone who fits into that group. In fact, you could become a member yourself if you’re not careful.
You deal with pressure from your boss and colleagues at work, then come home to discover a mess that needs cleaning or a dinner that needs cooking. In between, you’re constantly glued to your smartphone with its endless series of messages, calls, and alerts that keep you on your toes, unable to calm down and enjoy your free time.
Luckily, there’s a way to stay on an even keel. It’s called self-care, and this practice consists of ways that not only improve your physical health but work wonders for your mind. Here’s a closer look at what those practices are and how they help you stay on top mentally.
SAYING NO
A writer with the Mighty says it’s the most important part of self-care. When you habitually say “yes,” you’re constantly doing work for other people and devaluing your own desires and goals. Remember that you matter, and so does your time.
DECLUTTERING
You may feel stressed about this, but getting rid of clutter in your home can actually make you feel less anxious. A cleaner environment can promote better sleep and achieve inner peace as well. A good place to start is your bedroom; organizing the closet and drawers and throwing away anything you no longer need can make your sanctuary more serene and inviting. After you declutter, the next step is deep cleaning the home to get rid of all the dirt and dust. You can relax and let a cleaning service take care of this for you, which costs an average of $145 - $242 on the Connecticut shoreline.

RELAXING & SLEEPING
Relax by taking a hot bath or getting a massage, and the results are the same: The tension exits your body and mind, leaving you at rest, unplagued by worries. Sleeping,meanwhile, allows you to wake up with energy when you spend between seven to nine hours a night in peaceful slumber. Suddenly, the day’s tasks don’t seem so overwhelming, and you can tackle each item on your “to do” list one by one — and with brio.
EXERCISING & MEDITATION
Not only does exercising burn off calories, but you’ll also get an endorphin rush that lifts your mood at the end of every workout. It’s a fantastic way to start the day or burn off some excess energy after work. The average cost of a gym membership is $58 a month, but you can save by
setting up a home gym with some simple workout equipment. Meditation, on the other hand, provides peace of mind and relief from stress. As a result, this ancient practice offers is gaining popularity. It’s easy to do at home by designing your own private space away from distractions.
TRAVELING
Adventure reminds you of how wonderful it is to be alive while you escape the stressors
of your everyday life back home. Psychology Today says it gives you the
goal of “living for its own sake.” Although not exhaustive, that list covers the basics.
REMAINING CALM
Calmness is what you get when you turn off that “fight or flight” response that’s activated when something goes wrong, whether it’s a shouting client or spilled coffee. Suddenly, you can breathe easily and deal with these problems without getting upset.
RESILIENCE & CONFIDENCE
Resilience is the capacity to stay strong and recover quickly from setbacks. This comes in
useful on a daily basis, as there’s so much going on that you can’t control. Others will notice your strength in the face of adversity, and that could pay off socially and professionally.
Confidence, however, is almost as important as resilience. As one psychotherapist writing for HealthyPlace says, “When you avoid things that make you feel mentally and physically well, you deplete your self-worth.” Once you get your confidence back through self-care, you’ll be ready
to move on with your life goals, knowing you can achieve them.
CLARITY
Clarity is something you need to ensure you’re moving forward in the right direction with all the steps along the way carefully plotted into your daily planning. That’s much easier without
constant stress and self-doubt clouding your vision.
This is what a healthy mind is made of, and it’s available to you with a few simple changes to your routine. There’s no reason to wait as you can head out for a jog right now.
Image via Pixabay
Here are the links:
40 million Americans
most important part
getting rid of clutter
$145 - $242
taking a hot bath
seven to nine hours
$58 a month
private space
gives you the goal
deal with these problems
you deplete your self-worth
self-doubt
Brad Krause is a life coach and writer/owner of selfcaring.info/. To learn more about him, click here: http://selfcaring.info/​.


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Summer afternoon, summer afternoon. To me, those have always been the most beautiful words in the English language.
                                                                                                                                                                                                                 - Henry James
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And if all else fails, just remember to:

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Lessons from the weeping beech
We've been doing a lot of tree pose lately, mainly to develop a sense of strong roots and a feeling of being grounded. I got the inspiration for the class from a majestic weeping beech tree. With its huge sturdy trunk, the tree is able to support an endless cascade of twisting branches that seem to go on forever. Unlike most trees, the leaves hang down, creating a verdant tunnel unlike any I have seen before. It's almost a little magical. Like the tree, we all need strong roots and a solid core to withstand the winds of change called life.

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A love of yoga and sports inspired Carolyn Milazzo Murphy to become a certified yoga instructor. After 13 years of practice, Carolyn found that yoga and its focus on breath improved every aspect of her life, but was particularly helpful in sports, including running and tennis. She credits yoga with reducing anxiety, improving mental focus and reducing injuries during athletics as well as daily living. An avid hiker, photographer, and former newspaper reporter and editor, Carolyn is a freelance writer and mother of two who enjoys the benefits of both a vigorous Vinyasa practice as well as restorative yoga. In addition to teaching classes along the Shoreline, she is available for private or semi-private sessions. She earned her 200-hour teaching certificate from the Lotus Gardens Yoga School in Connecticut.
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I chose the beach rose as a symbol of my yoga teaching practice because it is beautiful, but strong and survives despite adversity. Dating back nearly 1,000 years, the beach rose can withstand harsh salt spray and winds, but thrives after even the roughest storms. For me, that is what yoga is all about. Learning to breathe deeply and remain in the present moment can help us get through and thrive despite life's toughest moments. For more information about classes, private or semi-private lessons, please email me at cmil96@aol.com.
Check out Beach Rose Ramblings
My father used to call it "sounding off." Today it's called blogging. Whatever the name, you can get up close and personal with me in my sporadic blog Beach Rose Ramblings. To find it, click it at the top of the screen. You can also find my musings on Madison Patch. See my latest, Look to the Rubber Ducky on my blog now.
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Contact information for Beach Rose

Questions? Contact me at cmil96@aol.com. For the latest news, like Beach Rose Yoga on Facebook.
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Weather is great for beach yoga

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This winter has really taken a toll on everyone, so it's nice to think about sunnier skies and beach yoga, isn't it? We'll be at Chaffinch Island State Park in Guilford this year. It's a beautiful secluded spot in a rocky inlet, perfect for yoga and getting away from it all for an hour.

Explore Different Yoga Styles

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Since I began practicing yoga about 18 years ago, I've always been drawn to the challenge and pace of a vigorous Vinyasa flow. However, just as in life, variety can help spice up your yoga practice, giving you new insight into yourself, others and yoga as a whole. During my teacher training at Lotus Gardens Yoga School, we explored different types of yoga, including Kundalini, Sivananda and Anusara. One of the nicest surprises was Sivananda, a prescribed set of poses that includes several savasanas. It was unlike any yoga I had done before, but I enjoyed it immensely.

Beach Rose Yoga backs Carl's Crusaders!

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