Category: wellness

Self care is not selfish

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Photo by Madison Inouye from Pexels

With the dawn of the new year, we all start making resolutions and goals. Even if we don’t literally write them down, we all have hopes for a good year and our priority is a better quality of life, health, happiness, fulfillment and prosperity. Therefore, we make an effort and start investing in our wellbeing. And here is where the meaning of self care emerges and a deeper knowledge of the subject is needed in order to fully understand how we will successfully improve our wellbeing.

Nowadays, the meaning of self care is so misunderstood that there are different myths about it that, unfortunately, many people mistakenly believe. The most common beliefs are that self care is a time-consuming selfish indulgence and it is all about a superficial physical pampering. Although physical pampering is indeed one way to practice self care, it is however only one type of the different physical types which belong to one category in the list of the different self care categories that you can practice!

The big bold truth is that self care is a mindful and holistic daily practice that covers all aspects of our lives. Ideally, it should be a holistic lifestyle that, when done properly and with consistent effort, it nurtures all aspects of our wellbeing. Life is diverse and complicated and so are we and our health! Taking care of ourselves in a mindful way that covers all areas of our lives, not only is not selfish and a waste of time, but crucial for our existence, happiness and prosperity! Apart from our general and holistic wellbeing, self care leads to building resilience and replenishing us, both physically and emotionally. Most importantly, self care can even prevent a burn-out or a mental break down, which are so common in our modern society these days.

So what are the different categories of self-care and what types of practice does each category contain? Let’s have a look!

Social self care – healthy connections and healthy communication

  • making healthy connections, relationships and communicating in a healthy way with others
  • connecting with people with similar interests, views, beliefs (in person or online via social media)
  • spending quality time with friends and family
  • keeping in contact with people who lift you up and have a positive impact on your life (even if it is a short text or voice message)

Educational self care – self-growth through knowledge and life-long learning

Emotional & Mental self care – anything that contributes and affects our emotional & mental wellbeing; these 2 categories are so interwoven that most types of practices below are affecting both of them

  • journaling to express and release your thoughts and emotions
  • art therapy or dance therapy to express and release your emotions
  • meditation
  • good sleep
  • yoga
  • making time for fun and hobbies
  • solitude & introspection in silence; distance yourself from everything (not only physically but also digitally) to reconnect with yourself, find your inner balance, process your emotions, process thoughts and generally release what does not serve you
  • keeping up with your tasks, responsibilities, work, finances etc
  • Earthing, aka grounding
  • spending time in nature
  • Epsom salt baths; the combination of salt and water can release both muscular tension and negative emotions from your energetic field
  • mindfulness (either on your own or with a mindfulness coach)
  • positive affirmations
  • positive self-talk
  • talking therapies, such as councelling, CBT, psychology, psychotherapy etc
  • finding your purpose and manifest your dreams and goals (either on your own or with a coach)

Physical self care – anything that contributes to and affects our physical wellbeing

  • healthy and balanced meals
  • good sleep
  • drinking plenty of water
  • exercise (sports, gym,dance)
  • yoga
  • Epsom salt baths; the combination of salt and water can release both muscular tension and negative emotions from your energetic field
  • massage
  • dry brushing
  • keeping yourself groomed and presentable (the opposite is actually a sign of poor and declining mental health!)

Spiritual self care – a very personal practice that can be different for each one

  • having a faith (not necessarily religion but spiritual practice that connects us to the meaning of life and gives us purpose)
  • spiritual practices that make us better people, kinder, more compassionate and humble
  • unconditional helping/volunteering for others, community, animals, environment etc; offering services to contribute to others

The list is to be used as a suggestion and advice. There so much more types of self care and the list is endless. Please use the above list as a general guide for inspiration, start investing in your own self care and encourage others to do the same! Let’s create a better future starting from making changes in our lives!

What is Mindfulness

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Photo by Anna Tarazevich from Pexels

Mindfulness has become very popular in the West over the last decade. More and more people are getting interested to explore the topic and many corporates are now offering seminars for the wellbeing of their staff. For those who don’t know what it is, it may sound like a new age trend but the truth is quite the opposite.

Mindfulness is a way of being that everyone is capable of. More precisely, it is the practice of bringing our attention to the present moment, about reconnecting with ourselves and living to our full potential every day.

The difference between mindfulness and meditation

Although they complement and reflect each other, they are not the same. Their main differences are:

  • Mindfulness is about being aware of something, while meditation is about becoming aware of nothingness.
  • Mindfulness can be applied to any situation or activity throughout the day, while meditation is practiced for a specific amount of time.

What mindfulness is not

There are a few common misconceptions which can be misleading and confusing. Some of them are:

  • Mindfulness is not a religion, although it was originally founded on Buddhist and Hindu practices plus other ancient teachings. It is a practice that anyone from any religion or background can learn it. Actually, we all have it within us, therefore we just need the tools to unlock access to our inner capacities.
  • Mindfulness is not the same as positive thinking. It is rather being realistic and accepting everything, good, bad and neutral. However, it can help us think more positively by being more resilient and compassionate.
  • Mindfulness is not a miracle cure that will magically dissolve our problems. However, it is a tool to train our mind which can help us deal with our stress and problems. Moreover, it can help us become emotional resilient and calm during difficult times thus overcoming challenges with more ease.

In conclusion, mindfulness is for everyone regardless of culture, religion, age or status. Daily practice helps us be in harmony with our past and, on the same time, helps us accept the future with more optimism. The long-term aim of the practice is to change our perceptions, expand our awareness, increase our compassion and reprogram ourselves into a positive mindset so we can eliminate stress and be grateful and happy every single day.

The transformational journey from sorrow to happiness

Posted on by Fiora Touliatou

Article by Fiora Touliatou

“The wound is the place where the light enters you”

Rumi

Photo by Mikhail Nilov from Pexels

I am gonna tell you a secret. Well, not totally secret but something that I don’t talk about often…

I usually talk about positive thinking, post positive and funny things, speak with positive words and affirmations, talk about practicing the law of attraction, being emotionally resilient and focusing on the positive things, and having a positive mindset etc Therefore people think that I have no bad days, no problems, that I live in a bubble, a castle or on another planet (lol)

But the truth is totally the opposite. Not only I have been to dark places and experienced dark moments and trauma, but I also had to save myself and find ways to heal myself. And I did it! How? I discovered inside me my power. But to ignite that power I had to reach the bottom, many times. I had to experience the highs and lows. And when I was low, this power fueled me and I kicked myself up again.

What I want to tell you is that pain is a portal where you can transform your emotions from negative to positive. You discover a switch and transform them because they are essentially energy. But to do this, you need to step aside and watch the whole situation in your life as an observer. Firstly, disattach from the emotions. Emotions and thoughts are messengers so give them space but don’t identify with them. Observe them, take the message, see the lesson and then, like a spiritual alchemist, transform the pain into life, light, joy and positivity.

I don’t mean we are supposed to enjoy pain, of course not. But there is a deeper meaning in our suffering. It’s only through pain, anger, sorrow and negative emotions that we can explore the depths of our human existence. We need this wide range of emotions as an amplifier to expand our consciousness and evolve. The Shamans call this “the dark days of the soul” and consider this process a spiritual blessing and transformation. Your suffering helps you rebirth a new version of yourself. Once you realise this, you discover your super power. And from this perspective, you can face any challenge that comes your way.

The happy hormones and how to activate them naturally

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Photo by Oleg Magni from Pexels

Essentially, we all want to be happy. But if we don’t use natural and healthy ways to create happiness, we might end up with the opposite results.

Many people, especially in the capital cities, use chemical substitutes as a shortcut to happiness such as cigarettes, alcohol and recreational drugs. Although these serve as a fast fix, they may create addiction, bad habits, health deterioration, depression or/and other serious mental health issues.

So how can we stimulate our brains naturally in order to create happiness?

Our brain secretes a wide range of neurochemicals, also known as hormones, and some of them are called the happy hormones. Here is a list with them and some suggested activities/tips that help to release them!

Serotonin, the balance hormone:

  • Eat healthy & balanced meals (aka serotonin food)
  • Stay in the sun for 20 every day
  • Spend time in nature
  • Practice mindfulness (which includes many activities that can be included as mindfulness exercises)
  • Practice meditation
  • Sleep well
  • Read books
  • Use herbal remedies

Dopamine, the reward hormone:

  • Practice self-care
  • Listen to music
  • Achieve a goal

Endorphin, the pain reliever:

  • Receive a massage
  • Use essential oils
  • Exercise
  • Eat dark chocolate

Oxytocin, the bonding hormone:

  • Physical touch – being affectionate and especially hugs!
  • Massage (again!)
  • Socialise
  • Spending quality time with family and loved ones
  • Having pets or generally spend time with animals
  • Compliment others
  • Offering unconditional help

Apart from all these suggestions, having a holistic balance in our lives is also crucial for our happiness and mental health. If we live day-by-day in unhappy jobs, houses, relationships, no matter how much we practice all the above, it’s inevitable that we will feel unfilled and unhappy. Making the right choices and changes in our lives/lifestyles, is a big stepping stone to our happiness. If you need guidance and help, you can always talk to a life coach. Check our Holistic LIfestyle Coaching programme for more!

Please note, if you follow most of these advices and you still find it hard to be happy, you probably need to talk to a mental health professional such as psychologist, psychotherapist or councellor. Or you might simply have a vitamin D deficiency so a visit to your doctor for some exams might be beneficial!

Mindful Walking Exercise

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Photo by Thomas from Pexels

With November already here, it’s the perfect time to try this mindful walking exercise! Enjoy the autumn colours while clearing your mind and recharging energetically in nature!

Mindful walking is a mindful meditation exercise, a type of mindfulness practice. It is a simple way to transform walking into a mindful observation. Having a stroll while noticing everything around us without judgement helps us to become present in the moment. You can walk anywhere you like (make sure you are safe) but ideally try walking in nature: a park, a forest, or whatever is available in your area.

First of all, try walking in silence for a minimum of 5-10 minutes. Avoid talking if you are in a group or talking on the phone if you are on your own. Then, observe each step, the movement of your legs, your arms, your posture. Once you are mindful of your body’s movement, then you are centered and you can really begin to observe your surroundings. Now watch the sounds, colours, shapes, smells, trees, animals, every little detail around you. If your mind starts to drift away, simply bring it back to your mindful observation without judgement.

You can of course combine the mindful walking exercise with the walking meditation practice. Just make sure you have adequate time so you can really focus and enjoy the whole experience without rushing to get back to your routine and daily tasks!

The connection between life-long learning attitude and holistic wellbeing

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Have you ever met older people that are active, enthusiastic and look much younger than their age? On the contrary, have you met younger people with a fixed mindset that seem older than their age? Ever wondered why?

According to science, when you keep your brain active and stimulated with new knowledge, you are helping it build new cells and rejuvenate old ones; you are literally keeping it young and healthy by challenging it into new learning experiences. Neuroplasticity (aka brain plasticity) is the scientific term that refers to this ability of the brain to modify and adapt in response to changes in the environment. When we enrich our brain with new information, we create new connections between its neurons and effectively enhance its cells. New information can be anything from sensory, emotional, movement oriented, intellectual. Learning enhances your memory, increases the power of neural circuits and can even form new brain cells. On the contrary however, when you stop learning and simply compromise to a life of habitual survival, that will cause areas of your brain to start shrinking. This happens because, when the brain detects which neural connections are not used frequently, shuts them down to avoid wasting energy on them, while it will divert all energy to maintaining and reinforcing only connections that are actively used. So if you don’t use it, you will literally lose it!

The human brain is a dynamic, intelligent and adaptive organ with power to rebuild and adapt. Thoughts and emotions are either negative or positive energy within us which can either create either blockages and restrictions or bridges and platforms. The choice is ours and neuroplasticity enables us to adapt, respond and evolve our brains to the changes around us. Do you want to form millions of new connections that will lead you to a new enhanced better version of yourself? Then refresh your experiences, keep moving, keep learning, keep changing, keep adapting to new environment and, generally, commit to life-long learning! This powerful self care attitude will keep you healthy not only physically but also mentally and emotionally!

You are literally rewriting and rewiring your brain every single day! Think purposefully, move purposefully, live purposefully!

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How to keep your energy levels high and your immune system strong

Posted on by Fiora Touliatou

Article by Fiora Touliatou

As Nikola Tesla said, “everything in the universe is energy and vibration”. And those who are practicing energy healing, holistic therapies, yoga, meditation, dance and martial arts, have experienced it first hand.

All the above practices help us keep our energy levels and vibes high by unblocking our energy centres (chakras), releasing negative emotions and rebalancing our electromagnetic system (aura). Apart from these powerful healing practices, there are of course other ways that we can also keep our energy and vibes high. Anything positive really that raises our mood, it raises our energy levels and our system vibrates higher. And why is this so important? Because at this state, our immune system is very strong and can fight off both physical and mental illnesses. There has been cases of people healing themselves from terminal illnesses such as cancer because they made the conscious decision to keep their mood and energy high. Therefore they manifested health, they boosted their system to heal itself and get back to harmony.

On the contrary, having a low and negative mood, will lower the energy and vibes and can generally cause the immune system to lower and become susceptible to illnesses. On the long term, when a person tends to be negative, angry or toxic, this can even lead to serious illness such as autoimmune diseases, multiple sclerosis or even cancer. Fear, anger and stress are literally lethal for our lives and this is unfortunately what is happening with all the negative news we are being bombarded with. Being in a constant state of fear, terror, uncertainty and anxiety will break us down little by little. 

Taking action is vital and a personal responsibility. Just know that you are not alone and that you have the power inside you! The human body and mind are sacred and amazing systems that have the potential to do great. And when we unite in positive ways, we amplify our energy and power!

Tips and practices to keep your energy and vibes high:

  • Practice gratitude
  • Practice positive thinking and having a positive mindset
  • Practice positive affirmations
  • Exercise
  • Spend time in nature
  • Spend time with pets and animals
  • Connect with others in a positive way
  • Read books 
  • Watch positive news, videos
  • Listen to your favourite uplifting music
  • Dance
  • Receive energy healing and holistic therapies
  • Practice yoga
  • Meditate
  • Practice martial arts

Please note: if you suspect or know you have mental health issues, please seek professional help and you can choose a professional therapist that suits you and a therapy that you feel is working for you! There is no shame in asking for help.


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