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I was talking to my therapist about some anxiety symptoms --- "In my mind, I know I'm going to be perfectly okay, but my body doesn't listen and reacts anyway" --- and she recommended TIPP as strategies to keep in my toolbox of dealing with distress in the moment. I really appreciate having more than one option to try in moments of overwhelm!
Transcription below:
If you're feeling overwhelmed by anxiety or other strong emotions, TIPP is a set of techniques that use the body's natural physical responses to bring you back into balance.
TIPP stands for
temperature
intense exercise
paced breathing
progressive muscle relaxation
Temperature:
The body naturally lowers its heart rate in response to cold. If anxiety is making your heart race, try an ice pack, a cool washcloth, or a walk outside in cool weather, and it should help you calm down.
Intense exercise:
Anxiety is typically a symptom of your body going into fight/flight mode. If your body is coursing with nervous energy, burn it off with 10 minutes of jumping jacks, dancing, climbing stairs, or another cardio activity to complete the stress response cycle.
Paced breathing:
Deep, slow breathing from the belly can also help signal the body to come out of fight/flight mode. Try inhaling for a count of four and exhaling for a count of six until you feel more relaxed. (I like to hold the breath for a count of two between each inhale and exhale.)
Progressive muscle relaxation:
If anxiety makes your body tense up, try this. Start by squeezing the muscles in your toes and feet for five seconds, and then intentionally relax them. Move up to the calves, up your legs, and every region of your body to purposefully let go of extra energy.
When you're feeling overwhelmed, try one or more of these to see what works for you.
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I wish I had know this so much earlier in life, but thoughts like “my childhood was super normal and pleasant why do I feel so broken” are symptomatic. They scream repressed trauma.
If you find yourself wondering things like that regularly, you could very possibly have (c)ptsd or any number of other traumagenic mental health conditions. You should consider at least doing a little research on your own if nothing else.
If you feel chronically miserable or broken or isolated or lost that suffering is valid, always. You must have lived though something awful in order to feel that kind of darkness.
You are a survivor even if you’re not sure what you survived, and don’t let anyone tell you otherwise.
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dunno if this has been thought of before but danny phantom but he's deathly afraid of ghosts (haha get it). Maybe he knows ghosts are real or he's had a bad experience with his parent's experiments and now he just wants nothing to do with ghosts. Except on his fourteenth birthday his parents finally finish their biggest achievement the ghost portal.
Either Danny feels bad that it doesn't work or he goes in to make sure it doesn't work or prove to himself ghosts aren't real. Except you knwo they are and he dies and becomes one or half one. Whichever your flavor of Danny is the best.
I want danny struggling with his phobia at even the sign that his eyes are turning green. Who is just an anxious frightened mess the entire time. A hair trigger away from a panic attack but tries to make best with what he has regardless. Who absolutely cannot fight ghosts because the sight of one just frightens him so bad but he has to because who else will or he talks with Sam and Tucker and they work together to protect the town.
Hell maybe he just doesn't bother with ghosts or something but the other ghosts know about him so they continue to bug and pester him. ((Bonus points if the ghosts care for him, think he needs some help of letting go or don't know that he's so scared of them.))
I am very sick so sorry if this is like nonesense but just the scenes of Danny being so scared to even look in the mirror. Of danny who commits like almost 100% of himself to being human or ignoring when he goes invisible or falls through stuff, he just doesn't think about it nope never ever. A danny who is so poorly managing his anxiety and stress and is a time bomb away from just a proper ghost explosion and then learning to lean on the people he loves and managing his anxiety and stress in a good coping way. Maybe even learning more about ghosts and ghosts are okay. He'll never be fully comfortable with ghosts but at the end he can manage himself. ye
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you've said before that you struggled with stress ulcers in 2020, iirc? have you found a way to manage them effectively besides just, you know, not being stressed? i've had them constantly for a few months now and it's incredibly painful but the stress is due to circumstances outside my control. thank you for your time <3
I went on anti anxiety medication, that helped. Beyond that, I don't have much advice in terms of diy stress reduction. I am not a very anxious or stressed person by nature so it really hit me hard (also due to factors outside my control) and if I hadn't begun taking meds for it idk what I would have done.
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An important area of growth, if you struggle with mental illness, is being able to healthily acknowledge how your mental health struggles can burden others. This statement alone may sound scary or wrong, but it isn’t. Mental illness is a burden to the person who suffers from it, but it can also place pressure on partners, family, and friends to be a caretaker. Loved ones should be there to offer you support, but if their role becomes 24/7, intensive, and verges on a defacto therapist, something needs to change. There is a happy and healthy balance where you can get the support you need while your loved ones get the rest and time they need to care for themselves. Take time to reflect on how your health struggles may impact those you love, and unravel the shame and guilt that may arise. This acknowledgment is not a punishment, and you are not a burden. You are not hard to love. The reason it is worth exploring is that you and your loved ones deserve the health and happiness that a healthy balance brings. It’s not wrong to need support, we just have to go about it in a healthy manner.
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10 Hz Anxiety Relief Affirmations Alpha Wave (Stress Reducing) Binaural Beats | Ambient
Welcome to our calming video, "Anxiety Relief Affirmations with Alpha Wave (Stress-Reducing) Binaural Beats and Ambient Sounds" - Your Path to Inner Peace, Tranquility, and Empowerment!
🌿🌊 In this serene session, we've thoughtfully created an experience that combines the soothing power of anxiety relief affirmations, I AM affirmations, and the stress-reducing alpha wave binaural beats, all accompanied by ambient sounds.
Join us on a journey of positive thinking, guided meditation, and empowerment, as you find relief from anxiety and welcome a peaceful state of mind.
🌌 Here's what you'll experience in this video:
🌊 **Anxiety Relief Affirmations** - Immerse yourself in affirmations that alleviate anxiety, nurture inner peace, and empower you to overcome stress.
🌟 **I AM Affirmations for Self-Belief** - Cultivate a deep self-belief in your inner strength and resilience with affirmations that resonate with your essence.
🧘♀️ **Manifestation Meditation and Empowerment** - Deepen your connection with guided meditation and empower yourself to find tranquility and relief from anxiety.
🍃 **Alpha Wave Binaural Beats and Ambient Sounds** - Let the calming influence of alpha waves and soothing sounds wash over you, reducing stress and promoting relaxation.
Join us on this serene journey as we guide you toward anxiety relief and empower you to embrace tranquility and peace. Like, subscribe, and hit the notification bell to stay connected with our empowering content.
🌟 Find relief from anxiety and discover inner peace with us. Let's begin! 🌟
****** Here are some user listening instructions to enhance your experience and maximize the benefits:
1. **Background Listening:** Let the affirmations play in the background during your daily activities. Whether you're working, exercising, or doing household chores, allow the positive messages to permeate your surroundings. The subconscious mind is receptive, even when you're not actively focusing on the affirmations.
2. **Meditation Mode:** Set aside a few minutes each day for a dedicated meditation session. Find a quiet and comfortable space, play the affirmations, and focus on your breath. Let the positive words guide you into a state of calm and mindfulness, reinforcing the affirmations at a deeper level.
3. **Interactive Affirming:** Engage with the affirmations actively by repeating them aloud or in your mind. Use the video as a guide and affirm along with the positive statements. This participatory approach can strengthen the impact of the affirmations as you internalize them consciously.
4. **Loop for Maximum Benefit:** The affirmations in this video loop three times for maximum effectiveness. Feel free to let the video replay or manually loop it to extend your listening experience. Repetition is a key factor in affirmations' efficacy, reinforcing positive beliefs and intentions.
Remember, consistency is key. Choose the listening style that resonates most with you, and make these affirmations a regular part of your routine. Whether in the background, during meditation, or actively affirming, these positive messages are designed to uplift and empower you on your journey. Enjoy the transformative experience! 🌟
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