anxiety – Page 2 – Renew Inspiration Mind Body Spirit

Living in Fear

LaPorterAugust 12, 20194 Replies

Never let your fear decide your fate. – Unknown Author

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For God hath not given us the spirit of fear; but of power, and of love, and a sound mind. – II Timothy 1:7 KJV

Welcome back to Renew Inspiration! Just like all feelings and emotions we experience in our daily lives, there’s a portion of fear that is also necessary. Unfortunately, we have to be careful not to get caught up in all of the fears, negative feelings, and emotions. Often times living in constant fear can cause you to experience unhealthy feelings and physical consequences, such as:

• Chronic worrying

• A high level of anxiety

• Harmful sleep habits

• Issues with your appetite

• Digestive disorders
 
• Muscle tension

• Short-term memory loss

• Increase stress levels

• Depression

• Suicidal thoughts

As you can see, living in fear has a negative impact on your total well-being – mind, body, and spirit.

DEFINITIONS

Worrying doesn’t take away tomorrow’s troubles, it takes away today’s peace. – Unknown Author

It’s important to also note that living in fear will cause an increase in anxiety and worry as well. Below you will find the definitions for fear, anxiety, and worry:

• Fear – an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.

• Anxiety – a feeling of worry, nervousness, or unease, typically about an event or something with an uncertain outcome.

• Worry – a state of anxiety and uncertainty over actual or potential problems.

So, I know you’re wondering how you can turn your life around, right? Well, let’s start with focusing on basic lifestyle changes.

LIFESTYLE CHANGES

Our anxiety does not come from thinking about the future, but from wanting to control it. – Unknown Author

Although living in fear can cause an imbalance in your body, there are many options you have that can re-establish harmony of your total well-being – mind, body, and spirt.

Here’s some lifestyle changes to include in your daily journey:

• Exercise daily.

• Eat a healthy, balanced diet.

• Focus on what you appreciate.

• Write your thoughts in a journal or notebook.

• Be conscious of your worries.

• Learn to relax.

• Pray and meditate.

• Establish a strong social network.

• Talk to a professional therapist or counselor.

Now, remember you’re not going to change overnight. It’s going to take time, commitment, and consistency to find what works best for you. Be careful not to rush the process.

OVERCOME FEAR, ANXIETY & WORRY

Worrying will never change the outcome. – Unknown Author

As you may already know, overcoming fear, anxiety, and worry may not be easy, but it is possible. As you take the necessary steps to overcome these emotional challenges, you will allow yourself to focus on the more important things in life. It takes effort and commitment, but just imagine the number of rewards that will follow. Please keep these important tips in mind throughout the process:

• Tip 1 – Honesty is key so always speak your truth.

• Tip 2 – Focus on your breathing techniques, slowly breathing in and out.

• Tip 3 – Trust the Universe, but don’t question your personal beliefs and values.

• Tip 4 – Don’t fight the feeling, just let go and let God direct your path.

• Tip 5 – Always make time for personal reflection.

My hope for you today is to find a way to balance fear, anxiety, and worry in your life. Remember, a little of anything will be alright, but it’s when you allow stuff like fear to consume your life, is when you will experience stress and heartache.

SELF-REFLECTION & JOURNAL PROMPTS

May your choices reflect your hopes, not your fears. – Nelson Mandela

Journaling is a powerful way to process events in your life, build self-awareness, get more clarity, and keep yourself on track. Now, open your journal or notebook and practice journaling each day by using these helpful journal prompts:

• Who or what are you afraid of? Why?

• What fear is holding you back?

• What causes you anxiety and/or worry?

• What helps you conquer the fear in your life?

• What brings peace and comfort into your life?

• What gives you courage to move forward?

• How were you courageous today?

• What is your biggest fear in life?

• What is holding you back from improving your lifestyle?

TIME TO SHARE & COMMENT

I allow love to fill my mind, body, and soul all day today. I am love. – Unknown Author

Let’s talk. Do you find yourself living in fear? How do you cope with fear, anxiety, and worry? Can you list at least 5 ways you’ve become stronger and more courageous this month? Please share your honest response in the comment section. I cannot wait to hear from you.

Believe in yourself today, tomorrow and forever!

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Calmness Within

LaPorterApril 21, 20193 Replies

Every breath we take, every step we make, can be filled with peace, joy and serenity. – Thich Nhat Hanh

Affiliate Disclaimer: This site contains affiliate links, which means I may receive a commission if you purchase through any of the links (at no additional cost to you).

Thought for the week – Sometimes, its really ok if the only thing you did today was breathe.

Welcome back to Renew Inspiration! Happy Easter to you and your family! Well, I really feel the need to discuss an issue that I struggle with often – finding the calmness within. I honestly feel that you will find the calmness within when you love yourself and truly believe in yourself. Would you agree? Finding the calmness within means that you’re at peace with yourself and you’re at peace with those around you.

FINDING WAYS TO CALM YOUR SPIRIT

Today I choose: calm over chaos, serenity over stress, peace over perfection, grace over grit, faith over fear. – Mary Davis

In order to find ways to calm your spirit, it’s important to make your life a priority. Make time now to care for yourself. Remember, stress and anxiety can form major health concerns, such as depression, high blood pressure, heart disease and all the other stress related illnesses that can form in your body. Don’t hesitate to calm your spirit and find peace within yourself.

There are many ways to calm your spirit, such as:

• Meditation

• Reading the Bible

• Practicing Yoga or Exercise

• Journaling

• Reading inspirational books

• Praying

• Finding a hobby

• Taking a walk outdoors

Now, for the truth to be told. How do you find the calmness within? Throughout life it’s important to allow yourself to grow and change. After all, your future self is waiting. Striving for personal and spiritual growth is a must. For example, I spend time writing and journaling to find my calmness within. Everyone needs to find a moment where there is no one else around judging you or adding his or her opinion to the situation that will only impact your life.

HOW TO IMPROVE SPIRITUAL GROWTH

Sure sign of spiritual growth: you want more freedom, and less stuff. – Lisa Villa Prosen

Growth in general is often uncomfortable, messy, and full of feelings you weren’t expecting. But it’s necessary for you to go through the growth process. However, spirituality is less about doing and more about being our truest most authentic self everywhere we go.

Here’s some suggestions to help you improve spiritual growth:

• Read your Bible daily. For some people it’s as simple as just picking up the Bible and start reading it from cover to cover. For others, it’s a difficult process and you must develop a reading plan that’s right for you. Keep in mind that the easiest way to truly experience spiritual growth is to make Bible reading a priority.

• Meet together with other believers regularly. Attending church regularly or gathering with other believers is fundamental to spiritual growth. According to Acts 2:42-47, being in the presence of other believers is for teaching, fellowship, worship, communion, prayer, and to build one another up in the faith.

• Get involved in a ministry group. The best way to stay in church, is to participate often. Most churches offer small groups and many ministry opportunities. Pray and ask God for guidance in this area. In addition, some churches offer classes or counseling to help you find the appropriate place that’s right for you.

• Pray daily. Did you know that prayer is simply talking to God? There are no right or wrong words to say. Just be honest and be yourself. Give God thanks for your salvation. Pray for others in need. Pray for direction. Pray and ask God to fill you daily with His Holy Spirit. Simply put, there is no limit to prayer. Remember, pray often anytime and anywhere.

PRAYER FOR INNER PEACE AND CALM

Holy Spirit, please encircle me, come hold me safe and secure in your loving arms.
Wrap my mind up with your truth. Guide my thoughts and calm my fears.
Steady my emotions, Holy Spirit that you would guide my feelings.
May I not be overcome with anger. Please Holy Spirit sustain my soul, with vision for the future, and hope for tomorrow. I need you in my life today and forever more. Amen.

HOW TO CALM YOUR SPIRIT

Be kind. Be calm. Be joyful. Be humble. Be thankful. – Mary Davis

Our lives are always so busy with work, school, sports, hobbies, etc. Learning how to remove yourself from the madness of busyness can often times be very difficult, but necessary. You become more confident and you learn how to calm your spirit.

Here’s some helpful suggestions to assist you with calming your spirit:

• Address the root of your stress or discomfort.

• Take time to be alone to analyze your thoughts and feelings.

• Learn how to find stability in life by regulating your breath during stressful situations.

• Don’t be afraid to see a health professional or therapist to discuss issues in a safe place and no judgement zone.

• Establish a reward system to pamper yourself from stress to a more calming spirit. For example, read a book, do some journaling/writing, go for a walk or just sit and do nothing.

TIME FOR REFLECTION – JOURNAL PROMPTS

You can’t calm the storm, so stop trying. What you can do is calm yourself. The storm will pass. – Timber Hawkeye

As always, I want to give you some journal prompts that will help you find the calmness within. Believe in yourself and choose to shine while journaling your way to happiness. If you’re honest with yourself, you will achieve what ever you set your heart and mind to.

• What do I need to mute or remove from my life in order to hear God’s voice?

• How can I have peace and calmness in my life in the midst of chaos?

• When was the last time I felt truly calm and at peace?

• How does gratitude bring me peace?

• How can I simplify my life in little ways?

• What are some ways in which God’s presence is felt in my life?

• I cannot get enough of God’s presence because __________________.

• When I meditate on God’s goodness I __________________.

My prayer for you today is that you will find the right way to embrace the calmness within during any stressful moment in life. Now, are you ready to find your calmness within? If so, please share how you plan to find your calmness within along your journey. Remember, to stay patient and trust and your journey.

Believe in yourself today, tomorrow and forever!

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Journaling to Overcome

LaPorterNovember 24, 20184 Replies

Journaling, Overcome, Lighthouse, Water, Rocks, Mental Health, Reflection — pexels

In the journal I do not just express myself more openly than I could to any person; I create myself. – Susan Sontag

Something to Think About – There is no wrong or right way, just write!

Welcome back to Renew Inspiration! I sure hope you enjoyed your Thanksgiving holiday with family and friends. Today, I want to talk about journaling to overcome anything and everything that may happen in your life. Journaling allows you to gain clarity inside and out. Journaling also helps you to make positive changes in your life. If you allow it, journaling will offer up a glimpse into your soul in its purest form. Also, journaling can provide an outlet for your personal thoughts and feelings to be expressed freely without criticism. From my experience, it’s important to have your guard down when making the decision to start journaling to overcome. After all, journaling helps you to gain better control of your emotions and thought process, which improves your overall mental health.

MENTAL HEALTH BENEFITS OF JOURNALING

• Less stress, feel calmer

• Increased happiness in life and improves your mood

• Developing self-awareness and empathy

• Ability to heal past or present traumas

• Gain clarity in your life, better memory

• Increased creativity

JOURNALING HELPS YOU OVERCOME

• Makes you more aware – Helps you get to know yourself better; Brings your thoughts and feelings to the surface

• Let you take control – Minimize the chaos in your life; Journaling helps get things into perspective

• Shifts your viewpoint – Offers a safe place to practice positive self-talk; Retraining the brain to think positively

• Let you notice patterns – Helps you see how you’re doing over time

JOURNALING TIPS

• Create a safe place – Declutter your space; You should feel good, happy and calm in your space

• Let it all out – Allow your thoughts to flow freely and write about anything

• Dedicate time and write regularly – Try to write in your journal on a regular basis; Every day is ideal

• Try new things – Write letters to yourself or to loved ones (past or present)

• Don’t get too negative – Shift your writing in another direction; Avoid rereading your negative writing

• Make it easy – Set yourself up for success; Keep your pen and paper handy at all times.

Journaling, Overcome, Flowers, Mental Health, Reflection — pexels

TIME FOR REFLECTION – JOURNAL PROMPTS

• What did you achieve today?

• What can you do right now to lift your mood?

• Define 3 things you can do to improve yourself.

• Describe a time when you had to make a really hard choice.

• Right now, my greatest challenge is _______________.

• My greatest qualities are _________________.

SHARE YOUR COMMENTS

It’s all about finding the calm in the chaos. – Donna Karan

Journaling can help you overcome any problem or obstacle that you face in life. Have you already tried journaling to overcome challenges in life? If so, please share your experience(s). Do you like to journal? If so, how often do you write in your journal?

Believe in yourself today, tomorrow and forever!

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Mindfulness Chatter

LaPorterOctober 25, 20183 Replies

flower, mindfulness, anxiety, depression, self-reflection — pixabay

Everything you need, your courage, strength, compassion and love; everything you need is already within you.

Something to Think About – Train your mind to see the good in everything.

Welcome back to Renew Inspiration! Today, let’s spread the word about how mindfulness can help people who suffer from anxiety and depression. So, what is mindfulness? Mindfulness is a type of meditation that involves using the senses to pay attention to what’s happening around you and inside you, in the here and now. Mindfulness is a way of being with yourself and perceiving the world around you that can help you live your life more peacefully and with greater balance. In other words, mindfulness is living in your present moment rather than in your anxious thoughts and feelings. Mindfulness allows us to explore, invite, and be compassionate with anxiety and difficult emotions, which in turn reduces their power over us.

Mindfulness is being present without judgment in every moment.

Well, as I researched the mindfulness concept, I kept coming across the words “LIVE IN THE MOMENT”. I do realize that if you suffer from anxiety or depression, it is quite difficult to just live in the moment from day to day. Take small steps throughout this process. Remember, slow and steady wins the race. Try to embrace the freshness of each day and to analyze the beauty of now. Do everything with pure joy and happiness. Accept your weak points or imperfections in life, then work on them one at a time. Strive to free yourself from all distracting thoughts by journaling your true feelings. Use the power of visualization to reach for your dreams and aspirations. End your day on a positive note by writing down what you are thankful for and taking time for self-reflection.

MINDFULNESS IS NOT

• A quick-fix trick – It’s important to keep practicing mindfulness over time.

• Religious – It’s not part of a religion and it does not involve beliefs or practices that conflict with any religion.

• Something separate from you – The capacity to be mindful comes from within.

• Time-Limited – The more you practice mindfulness, the better it works.

• Something you have to drop everything for – Mindfulness is a mindset and way of life that fits in with where you are and what you’re doing.

• A magic wand or cure-all – It’s an effective tool that you can use to choose your focus, reduce anxiety, and still face problems but live a quality life.

• Just for people who are already relaxed – Mindfulness is a powerful way of taking charge of your anxiety and helping you become relaxed and full of inner peace.

• Always easy – Mindfulness is a skill that must be developed over time, so don’t give up.

You must learn to master a new way to think before you can master a new way to be. – Marianne Williamson

WAYS TO PRACTICE MINDFULNESS

Every day we have many opportunities to practice mindfulness. Have you ever wondered what it means to live in the present? Well, here’s some ways to practice mindfulness in your daily routine.

• Observe your breathing throughout the day. Your breathing occurs naturally and rhythmically. You momentarily free yourself from your thoughts, worries and fears. The quality of our breath tells us a lot about our state of being. When the breath is slow and steady we are calm and peaceful. When the breath is constricted we are tense.

• Before you get out of bed, notice your thoughts. This practice helps us get in touch with what is on the mind and in our dreams.

• When possible, eat silently and slowly. Eat nourishing food and taste every bite. Enjoy the smell of your food and how it looks on your plate. Think about the texture of the food. Recognize your non-hunger triggers to break compulsive overeating.

• Notice your outside environment – sunlight, rain, the wind, trees, sights and sounds. What is your state of mind and your thoughts as you run your daily errands. Are you in the present moment or thinking about what you will be doing next?

• Walk mindfully by paying attention to the movement of your body and your surroundings. Notice as your feet connect with and leave the ground. Feel your muscles moving and supporting you.

• Connect with your senses. Your senses – touch, smell, taste, sound and sight – are your gateway into the present moment. Put love and attention into the simple tasks of your day and you will be amazed how much joy and peace they can bring you.

• Listen wholeheartedly. Next time you’re in a conversation, make it your goal to fully listen to what the other person is saying to you, without getting lost in your thoughts. Trust that you will know the right thing to say next when it’s your turn to speak.

• Get lost in the flow of doing things you love. We all have certain activities we love doing. They connect us with our inner spirit and bring us fully alive. Whether it is cooking, dancing, singing, gardening, journaling, writing, painting, swimming or sewing, schedule time to do it and enjoy it.

• Travel or mix up your routine. Plan your next vacation or just take a different route while running errands. Your senses take over for a short while and it frees you from your mind as you enjoy the different scenery.

• Meditate daily. There’s no getting around it, meditation has huge benefits and increases your levels of energy, happiness, inspiration and inner peace. Remember, even 10 minutes per day can have a positive impact on your life.
<h2
>SELF-REFLECTION

Take time, be honest and fill in the blank. Reflect on your answers throughout your journey.

• One thing I need to work on is _________________________.

• One thing I need to let go is _______________________.

• One lesson I learned today is _______________________.

• Today I can honor my mind, body and spirit by ______________________.

• I need to improve my spiritual life by _________________________.

vase, flowers, thankful, mindfulness, anxiety, depression — pixabay

JOURNAL PROMPTS

Every positive change in your life begins with a clear, unequivocal decision that you are going to either do something or stop doing something.

• What do you think your life would be like if you didn’t have anxiety or depression?

• What do I need more of in my life?

• What positive changes have you made or experienced in the past year? month? week?

• Write about one thing that you look forward to every day.

• Write about something that you forgive yourself for.

• Write about at least 3 things that help you feel better when things are difficult.

SHARE YOUR THOUGHTS/COMMENTS

Your mind is a garden, your thoughts are the seeds, you can grow flowers or weeds.

Remember, each and every day we have many opportunities to practice mindfulness. Do you currently practice mindfulness? If so, how often? If not, do you plan to include mindfulness in your daily routine? Please share your thoughts in the comment section.

Believe in yourself today, tomorrow and forever!

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Attitude Awareness

LaPorterOctober 6, 20183 Replies

Attitude is a little thing that makes a big difference. – Unknown

Something to Think About – A great attitude becomes a great mood. Which becomes a great day. Which becomes a great year. Which becomes a great life.

Welcome back to Renew Inspiration! Let’s talk about attitude awareness!

Attitude is defined as a settled way of thinking or feeling about someone or something, typically one that is reflected in a person’s behavior.

Awareness is defined as the quality or state of being aware; concern about and well-informed interest in a particular situation or development.

Watch your attitude. It’s the first thing people notice about you. – Unknown

Today, I choose to have a positive attitude and look at my life in a new way. With this attitude, I receive beautiful blessings from on high. How about you my friend?

In life, two things define you:

1. Your patience when you have nothing.

2. And your attitude when you have everything.

FREEJournal PromptsCLICK HERE

Your attitude is like a price tag, it shows how valuable you are. As we travel along this journey called life, it is important to embrace the moment you’re in, which is a process called awareness. Well, what’s the best way to practice awareness? You start this process by training yourself to be mindfully aware of what is happening in your life right now, in this moment. Awareness balances thinking and reduces anxiety. Keep in mind, anxiety is focused on the past or the future and awareness is grounded in the present.

sunrise, horizon, landscape, beautiful, peaceful — pixabay

Benefits of Cultivating Body Awareness

• Quiets your mind so you can listen to your body.

• Helps you learn about your body’s unique response to stress and anxiety.

• Shows you where to focus your breathing and relaxation efforts.

• Cultivates lovingkindness for yourself and your body, as you gently notice and acknowledge your body’s cues.

Attitude awareness is the first step to building a positive attitude. As you go through life, always expose yourself to positive information and hang around positive people so you will achieve positive results. Whatever life throws at you at any given time, even if it hurts, plant your feet on solid ground and be strong. Remember, strong walls shake, but never collapse.

Quote to Live By

First, it is an intention.
Then a behavior.
Then a habit.
Then a practice.
Then a second nature.
Then it is simply who you are.
– Brendon Burchard

journal, writing, books, pencils, awareness — pixabay

Time for Reflection – Journal Prompts – Improve Your Attitude

Journal prompts are given to help you write about tough topics or situations in your life. Here’s some journal prompts to help improve your attitude and your overall lifestyle, mind, body and spirit. Be honest and true to yourself when journaling. Journal writing is a self-reflection exercise to help you improve every aspect of your life.

Mind

• Meditate and think about only positive thoughts. Then, write about your thoughts.

• When you close your eyes, what do you always dream about? Write about it.

• If you could paint a picture of your favorite memory, what would it look like?

Body

• Live in the moment right now, describe the feeling and everything around you.

• What is the most complicated part of your life right now?

• Do you adapt easily to change or is it hard for you?

Spirit

• You’re looking through the window to your soul, what do you see?

• What is the biggest thing you want to change about yourself?

• Do you wish you could press the reset button on anything in your life? If so, what?

Believe in yourself today, tomorrow and forever!

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Shake Off Worry and Anxiety

LaPorterSeptember 12, 201813 Replies

flower, worry, anxiety, renew, inspiration — pexels

Worrying is a waste of time. It doesn’t change anything, it just clouds your mind and steals your happiness. – Unknown

Thought for today – Not once does the Bible say, “Worry about it” or “Stress over it” or “Figure it out.” But over and over the Bible clearly says, “TRUST GOD.”

Don’t worry about anything; instead, pray about everything. Tell God what you need and thank Him for all He has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus. (Philippians 4:6-7)

Welcome back to Renew Inspiration! Lately, I have found it very difficult to shake off worry and anxiety. I have promised myself, that I would write about topics that I personally experience so I can help others who may be going through similar life changing situations. If you live your life constantly worrying about things that are out of your control or have anxiety that cause you to stray away from things you love to do, then it’s time to SHAKE OFF worry and anxiety for good. Are you with me?

What’s my story related to worry and anxiety? I’m going to be honest, I never really worried a lot or felt anxiety to the point where I would not do certain things until my mother passed away in 2015. It was at this point that I felt like a total failure because I could not help my mother fight her Chronic Obstructive Pulmonary Disease (COPD). It was so difficult just watching her breathing get worse and worse. My mother was a small woman with strength of a lion, but COPD broke her body down quickly right before my eyes.

Even writing these words stirred up emotions inside of me, but I continued so I can help someone else who may be experiencing the same thing. The grieving process has been very difficult for me, but I turned to writing as a way to release my pain and emptiness inside. In addition, I found a great therapist as well to help me cope with my emotions, thoughts and feelings. I am glad to say that I no longer blame myself for my mother’s death. I realize I had no control of her chronic illness and God’s timing. This process has shown me that you can learn different ways to handle worry and anxiety, but it’s fair to say that it may never leave your body for good, it’s just resting inside waiting for an opportunity to arise.

Anxiety comes from trying too hard to control the future. – Unknown

Did you know that worry and anxiety often times goes hand in hand? Let’s define both.

Anxiety can be defined as a feeling that lives inside us and blocks us from fully living the life we want to live. Anxiety has various symptoms that can be felt anywhere in the body. Anxiety can happen at any time and it can influence our thoughts, emotions, actions and physical health.

On the other hand, worry can give way to anxiety or unease. Worry allow one’s mind to dwell on difficulty or troubles surrounding one’s life. Worries are a chain of thoughts based in words. For example, “What will happen if” … “It will be terrible when” … “What if I can’t”.

Experiencing worry and anxiety in our lives are natural, but when they become chronic and trapping your mind in vicious cycles with no resolutions, is when they become a problem.

water, worry, anxiety, renew, inspiration — pexels

Worry Triggers

Let’s face it, we all have issues that we worry about, right? Sometimes we’re not even aware of why we’re worrying, when we’re doing it or what we tend to worry about the most. We just know that we often feel anxious and we find ourselves stuck in a vicious cycle of worry. One of the ways to break this vicious cycle is to be aware of which things trigger our anxiety.

• Is it when we’re in certain places?

• Particular times of the day?

• When we’re around certain people?

Many different things can trigger worry and understanding your particular triggers can help you process and establish ways to respond to your anxious feelings. Keep in mind that anxiety can trick you into believing your thoughts are reality. When you’re feeling anxious, you struggle to distinguish what you’re actually experiencing and what your thoughts are projecting. Begin to divert your attention from the thoughts inside your head to what is real around you. Pay attention to what you’re doing right now in this very moment, not on your worries or anxiety.

Feeling Overwhelmed

• Take slow, deep breaths, as many as you need to in order to feel calm.

• While breathing slowly and deeply, visualize a peaceful, soothing place. Examples may include walking on the beach, taking a hike in the woods, reading a good book, sitting in a meditation pose, doing yoga, etc.

• You can pair deep breathing exercises with aromatherapy using a candle or essential oil diffuser to infuse the air with a calming, relaxing scent such as lavender, rose, bergamot or chamomile.

• Drink a soothing, noncaffeinated tea. Great herbs for reducing anxiety include lavender, chamomile, passionflower, hawthorn, kava, ginseng and lemon balm.

• Ground yourself physically in a way that feels comfortable. For example, you may sit in a chair with your feet firmly planted on the floor or you can stand with your feet planted on the floor and your back pressed against a wall.

• Notice negative thoughts and replace them with simple positive ones. For example, I can’t handle this becomes I am handling this right now and I know this anxiety will soon pass.

Finding What Works for You

It’s impossible for you to completely eliminate anxiety from your life, but you can significantly lessen its hold over your life. Part of this process is learning when it might show up (triggers) and coming up with a plan to deal with it when it does (solutions).

• Understand your specific symptoms. What are your thoughts when your anxiety escalates? In what situations do your symptoms intensify? Lessen?

• Know what works for you. Which strategies are helpful in moments of high anxiety? Examples could be deep breathing exercises, mindfulness exercises, meditation, journaling or talking with a support person.

• Schedule therapy sessions with a mental health professional. Be open and honest.

• Find a support group in your area or online to help you gain another perspective on your anxiety. Don’t be afraid to share your experiences, listen to others and give/receive feedback.

• Visit your local library and check out some books on worry and anxiety.

• Spend some time regularly doing meditation, mindfulness exercises or yoga along with deep breathing exercises.

• Write down your thoughts and feelings in your journal or notebook. Then, reflect on them throughout your journey.

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Positive Affirmations

Positive affirmations help to change your current mindset and boost your self-confidence.

• May I live peacefully alongside all of my emotions and worry.

• May I accept what is happening in my life, moment by moment.

• May my acceptance give me courage to face situations and people.

• May I live my life fully and freely, enjoying my life even when I feel anxious.

• May my loved ones enjoy this acceptance and freedom, too.

Time for Reflection – Journal Prompts

Find time for reflection and write answers to the journal prompts in your journal or notebook.

• What positive things will begin to take the place of worry and anxiety?

• What are your biggest challenges that prevent you from overcoming worry and anxiety?

• What are some of your worry triggers?

• When do you find yourself worrying about these triggers?

• Where are you when this worry is at its peak?

• What makes your worry or anxiety worse? What makes it better?

Prayer for Worry and Anxiety

Heavenly Father, I am feeling worried, anxious, and stressed on today. Too many things occupy my mind. Won’t you help me feel calm? Show me Lord, your order and your plans for my life. Teach me to trust in your will alone. Your Word tells me where there is love, there is no fear. Your perfect love drives out all fear from my mind and my life. Let me be filled with your love. The perfect love that tells me I am not condemned, but I am saved through your amazing grace. I can do all things, through you who strengthens me. In Jesus Mighty Name, Amen.

Believe in yourself today, tomorrow and forever!

Back to School Anxiety

LaPorterAugust 26, 20185 Replies

Together may we give our children the roots to grow and the wings to fly – Unknown

Welcome back to Renew Inspiration! Where did the summer go? I cannot believe my boys return to school tomorrow. In preparation for my boys returning to school, I could not help but think about back to school anxiety that some children experience. Some children may feel anxious about going back to school after a long summer break or others may be nervous about starting school for the very first time. Nevertheless, it is our responsibility as parents to comfort our children as much as possible during this difficult time.

girl, crying, sadness, lonely, anxiety, school — pexels

Here’s some tips to ease back to school anxiety:

Tip 1: Organize your home for back to school and allow your children to decorate the space. For example, you can create a comfortable homework area to make them feel more in control and relieve some of their anxious feelings.

Tip 2: Get your children involved in the back to school process. For example, allow your children to make their own lunch, choose their own snacks, pack their own backpacks or choose their own school clothes.

Tip 3: Help your child feel more comfortable about his new school environment and routines. For example, plan to take your children to visit the school and talk about the basics, such as teacher name, room number, lunch time, recess, etc.

Tips for Anxiety Relief – FREE TIPS

Tip 4: Highlight the things that make school great. For example, making new friends, scheduling playdates, becoming more independent, getting new school supplies and clothes. Most importantly, allow your children to talk about their feelings. Remember, don’t talk, just listen.

Tip 5: Try to be home more during back to school time. Plan to spend some quality time talking with your children about their school day. Discuss any concerns and answer any questions that they may have.

Tip 6: Make sure your children gets enough sleep and eats a balanced diet. Getting adequate sleep and eating a healthy diet is important for brain function, mood, and the ability to focus and pay attention during school hours.

girl, meditate, breathing, anxiety, school — pixabay

Panic/Anxiety Attack

Use this breathing exercise if you or your child experience a panic/anxiety attack:

• Breathe in for 4 seconds
• Hold your breath for 7 seconds
• Exhale breath for 8 seconds
• Repeat once or twice more

Remember, back to school anxiety is real, normal and understandable. Try to remind yourself that any anxiety your children may be feeling is only temporary. Before you know it, your family will be back in the groove and planning for a successful school year. If for some reason parents cannot help their children cope with back to school anxiety, make sure to seek the help from a health professional or a local support group.

Back-to-school deals. Valid 8/26-9/1.

I WANT TO HEAR FROM YOU
How do you help your child cope with anxiety? How will your family’s routine change during back to school time?

Believe in yourself today, tomorrow and forever!

Writing to Escape

LaPorterAugust 10, 20181 Reply

You might not write well every day, but you can always edit a bad page. You can’t edit a blank page. – Jodi Picoult

writing, escape, bubble, lonely — pixabay

Thought for today – There is no greater agony than bearing an untold story inside you. – Maya Angelou

Welcome back to Renew Inspiration! Today, I want to express the passion I have for writing. There are many reasons why I write. Sometimes I write because I am happy, and I also write when I am sad. However, the main reason why I have a passion for writing is to escape. When you hear the word “ESCAPE” what is the first thing you think about? For me, when I think about the word “ESCAPE”, I think about breaking free from something. When I write, I like to escape from life as I know it each day. I like to escape the pain and misery of losing both my dad and mom. Losing your parents leaves a hole in your heart that can never be filled. I like to escape the frustration of parenting adopted children with disabilities and behavior problems. I like to escape the racism of this wicked world for not only having black skin, but also for being a woman. I like to escape from mental illness both depression and anxiety. I like to escape from those sleepless nights when I just listen to my thoughts go on and on. Writing allows me to be honest with my feelings and help me cope with challenges that I face throughout my journey.

Journal Prompts – Time for Reflection

Start writing, no matter what. The water does not flow until the faucet is turned on. – Louis L’Amour

Keep Calm and Write On

Let’s use our Journal to escape from negative thoughts, pain, hurt, sadness, and bad memories. Remember, journaling should be a safe place for you to write how you feel and to reflect on your heart felt thoughts. This is your personal journey so make sure you are honest throughout the process.

MIND – Be still and know that I am God. (Psalm 46:10)
• Meditate on escaping from something from within and write about it.
• What takes your mind away from God?
• What brings you the most joy in life? Describe it in detail.
• What qualities do you think others admire about you?
• How much do you truly love yourself? How do you show it?

BODY – No temptation has overtaken you except such as is common to man; but God is faithful, who will not allow you to be tempted beyond what you are able, but with the temptation will also make the way of escape that you may be able to bear it. (I Corinthians 10:13)
• What do you feel right now in this very moment? Listen to your body and write about it.
• Do you feel courageous on today? If so, take time and write about it. If not, how can you build courage in your life?
• Where do you struggle with pride, dishonesty, or being discontent?
• In what area of your life do you need to improve self-discipline?
• How do you de-stress during the week?

SPIRIT – The Lord is close to the brokenhearted and saves those who are crushed in spirit. (Psalm 34:18)
• How do you cope with pain, misery, sadness, being alone, etc.? Write about it.
• How is God your strength and protector? Write about it.
• When do you feel God’s presence most in your life? How do you respond?
• What is one way that you can improve your spiritual walk?
• How can you improve your prayer and meditation routine?

As you can see, writing to escape is real and takes little effort on your part. If you don’t currently write in a journal today, take a moment and think about how journaling could help you cope with the daily challenges of life. Believe it or not, sometimes I just pick up my pen and just start writing words, not sentences. Before I even realize it, I am writing paragraphs. Writing to escape can help you clear your mind and offer you an opportunity to break free from internal bondage. Writing to escape can help you lose yourself on paper and forget about time. Most of all, writing to escape can bring about a peace that is more powerful than the stress in your life right now. So, what are you waiting for? Let’s get our journals and write to escape!

Believe in yourself today, tomorrow and forever!

I WANT TO HEAR FROM YOU
Please share what you escape from as you write, think or just meditate. How do you plan to escape the challenges of life? What is holding you back from journaling? I look forward to reading your comments and feedback!

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Meditation from the Inside Out

LaPorterJuly 5, 201810 Replies

The inspiration you seek is already within you. Be silent and listen. – Rumi

Welcome back to Renew Inspiration! I hope you enjoyed your 4th of July holiday to my United States readers. I don’t know about where you live, but it was humid and in the 90’s. No grilling here! I cooked some steaks and hamburgers in the Air Fryer which makes for less cooking time and less mess to clean up in the kitchen. Well, enough about cooking and food. I want to discuss a very important topic today related to our mental state, relaxation and total well-being. The topic is called meditation.

meditation, yoga, pose, stillness, peaceful, water — pexels

Did you know…

• Meditation reduces stress?
• Meditation helps with clearing your thinking?
• Meditation increases our capacity for empathy and compassion?

Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there. – Deepak Chopra

meditation, stones, relax, peace, nature — pexels

Thought for today – I am in perfect balance. I am physically and emotionally connected and healed. I am free of worry and I am at peace with who I am. Every day I grow stronger and more relaxed. I love myself and life.

The goal of meditation isn’t to control your thoughts, it’s to stop letting them control you. – Unknown

Alright, let’s be honest here. Do you practice meditation daily? weekly? monthly? or never?

Meditation, when practiced regularly, can bring about a true personal transformation from the inside out. As you allow yourself to experience your inner peace and security, you will naturally begin to discover aspects of yourself that were previously hidden due to stress. Keep in mind, when practicing meditation, your body undergoes a structural change, which demonstrates the profound impact of simply sitting down, perfectly still, with your eyes closed, breathing deeply nice and slow. Meditation relaxes the entire brain and places your entire body in a calm way of living. Simply put, meditation is spending quality time with your soul and not allowing anything or anybody to distract you.

The body benefits from movement, and the mind benefits from stillness. – Sakyong Mipham

Physical Benefits of Meditation:

• Lowers high blood pressure
• Lowers the levels of blood lactate, reducing anxiety attacks
• Decreases tension-related pain
• Increases serotonin production that improves mood and behavior
• Improves the immune system
• Increases the energy level, as you gain an inner source of energy

If you correct your mind, the rest of your life will fall into place. – Lao Tzu

Mental Benefits of Meditation:

• Anxiety decreases
• Emotional stability improves
• Creativity increases
• Happiness increases
• Gain clarity and peace of mind
• Problems become smaller
• Sharpens the mind by increasing focus

As you can see, meditation is your time to relax, unwind, and practice your deep breathing techniques. Even though you are free to meditate anywhere, it would be nice to create your very own personal space in or around your home dedicated to meditation.

Tips to Create Your Personal Meditation Space

Tip 1: Choose a location with nature in mind. For example, lush green trees, soothing blue water, beautiful flowery garden, next to a window, on a patio, porch, empty room decorated with nature colors and pictures, etc.

Tip 2: Keep the space clean. If the environment around you is clean, your mind can also be relaxed during meditation. Less clutter is better.

Tip 3: Invite lots of fresh air. An airy and well-ventilated room is surely going to make you enjoy your meditation better.

Tip 4: Light shades work better. Pastel shades give a more soothing feel compared to dark or bright colors. You may choose a room which has either white or light shade walls that helps you relax.

Tip 5: Light it up as you like. Allow sunlight to come through your windows or if it is evening you may want a specific type of lamp to help set the relaxing mood.

Tip 6: Smell the relaxation. You may choose from a variety of fragrances as per your choice. Whether it is aromatic incense sticks or essence oils, the choice is yours.

Tip 7: Think comfort. You may choose a soft yoga mat, a low-height mattress, soft cushion or a comfortable chair.

Tip 8: Play it soft. You may choose some soft instrumental music which helps enhance your experience.

Journal Prompts

Let’s make it common practice to write in your journal after you practice meditation.

• I like to practice meditation because ___________________________.
• When I practice mediation, I feel ___________________________.
• What are your daily habits?
• What is a habit you want to break?
• What is keeping you from changing?
• List 5 emotional trigger words. How do they make you feel?
• Has your mind spent more time today focused on the past, present or future?

Remember, once you get into the habit and experience the mental clarity, emotional stability, physical relaxation that the meditation practice offers, not practicing meditation seems unimaginable. So, what are you waiting for? Let’s set aside some quality time today to renew inspiration – mind, body and spirt by practicing meditation!

I WANT TO HEAR FROM YOU
If you practice meditation, please share your favorite place to meditate. What is your favorite time of the day to meditate? Do you like music playing in the background when you are meditating? Were you aware of the health benefits when practicing meditation? Have you experienced any positive health benefits while doing meditation? If so, please share in the comments section. I look forward to reading your feedback!

Renew Inspiration is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Courage to the Next Level

LaPorterJune 17, 20189 Replies

Having courage does not mean that we are unafraid. Having courage mean we face our fears. We are able to say, “I have fallen, but I will get up.” – Maya Angelou

Thought for today – Always remember that you deserve to be happy. You deserve to live a life you are excited about. Don’t let other people make you forget that.

Welcome to Renew Inspiration and Happy Father’s Day! Knowing when to walk away is wisdom. Being able to is courage. Walking away, with your head high is dignity. Now, think about that for a moment. What does courage mean to you right now in this very moment? Your honest response would be a great journal entry if you want to reflect on it later. According to the Webster Dictionary, courage is defined as the ability to do something that frightens one and the strength to withstand in the face of danger, fear, difficulty, pain or grief. So, how does one take courage to the next level? There is no right or wrong answer here. Everyone handles situations in their lives differently. However, many situations occur in life that call upon us to do something we find scary, upsetting, uncomfortable, anxiety provoking, or distressing. For example, when I decided to start blogging, I had no idea where to start. Then, I took time to research online and read through various books about blogging. After a while, I had the courage to invest money into my new venture and here I am five months later writing my thirty fourth blog! We have to learn how to move out of our comfort zone throughout this journey called life, so we can develop, grow, and expand both our mental and physical capacity. Are you up for the challenge? I sure hope you are.

Here’s some ways to help boost your courage:

• Don’t overthink it. Once you’ve decided to do anything in life that requires courage, don’t wait, proceed to act.

• Commit yourself ahead of time. Schedule an appointment or tell others when and where you plan to attend the activity. Committing yourself ahead of time or stating intentions to your support system will make you be accountable and you will follow through with the activity.

• Do the activity with a friend. Recruit a friend or family member to participate in the activity. Interacting with another person is a true way of managing fear and anxiety.

• Think of how good you’ll feel afterwards. Give some serious thought to how great you’ll feel about yourself after you take this leap of faith. You will feel more confident and increase your determination.

• Think of the doors that would open for you. If you struggle with courage and anxiety issues, you may need to seek help from a mental health professional or support group. Take some time to consider all the ways your life could be different if you were able to tackle your issue(s) successfully and use the motivation this process gives you to take the necessary step.

Journal Prompts – Time for Reflection
• What are five things that make you nervous or uncomfortable?

• What is it about each of these five things that bothers you most?

• Where does this discomfort come from?

• What is your personal definition of courage?

• Have there been times in your life when you’ve needed to be courageous? Take a moment to write about the situation and what you did to overcome your fears.

• Is there someone in your life whom you would characterize as courageous? If so, write about what you admire about this person and their courage.

• Complete the following sentences – Every day, I am afraid of_____________________. I show courage by _____________________.

• Describe an area of your life in which you wish you were more courageous? What is it, and how would you benefit?

Inspirational Quotes
Success is not final. Failure is not fatal. It is the courage to continue that counts. – Winston Churchill

Courage does not always roar, sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” – Mary Anne Racmacher

You gain strength, courage, and confidence by every experience in which you stop to look fear in the face. – Eleanor Roosevelt

My strength did not come from lifting weights. My strength came from lifting myself up when I was knocked down. – Bob Moore

With courage you will dare to take risks, have the strength to be compassionate, and the wisdom to be humble. Courage is the foundation of integrity. – Mark Twain

Courage is what it takes to stand up and speak. Courage is also what it takes to sit down and listen. – Winston Churchill

So, the next time you hesitate to activate your courage, take a moment and review the components of this blog. Remember, having courage is about a brief moment in time in which we take action to do what we know is healthy for us. Believe in yourself today, tomorrow, and forever!

Renew Inspiration is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com